090630 TUESDAY

Who knew 65lb thrusters were so hard?

Jared Rosten looking more like ‘Wolverine’ than his brother Darren.

Olympic Weightlifting warm up:

10 Presses from behind the neck, empty bar. 10 Push press from behind the neck, if comfortable with the weight add two 10’s. 10 Push Jerk (aka power jerk) from behind the neck, if comfortable add another set of 10’s or 25’s , 10 Split Jerk (aka jerk) from behind the neck, if comfortable add another set of 10’s, 25’s or 45’s. Keep it light and work on form.

Workout: For time.

135 lb Thruster (95lb women. scale down as necessary), 10 reps,

50 Double-unders,

135 lb Thruster, 8 reps,

40 Double-unders,

135 lb Thruster, 6 reps,

30 Double-unders,

135 lb Thruster, 4 reps,

20 Double-unders,

135 lb Thruster, 2 reps,

10 Double-unders.

Post time to comments.

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Article: Lean mass better for developing bones in young people.

“. . .“A larger child is going to have larger bones just because he’s heavier,” Wey said. “But if you have two kids at the same weight, the one whose weight is dominated by fat mass is more likely to have smaller bones than the one whose weight is dominated by lean mass. Smaller bones are weaker than larger bones.”. . .”

Click here for complete article.

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DCFers going to the Games!

Laci will be helping organize what people bring to the games, carpooling, etc. Please email her if you plan on making it out there.

Email her:

– How many people in your party (significant other, kids etc).

– Dates you will be attending.

– If you plan on driving each day or staying accommodations nearby (hotel, camping, etc).

– What you would like to bring food/beverage wise if you have a preference (our tents will be ‘pot luck’)

– What types of equipment you can provide (chairs, carpet, tent shade, etc)

Click here for Laci’s email.

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  • Jeremy Jones

    Another “Team” DCF workout tomorrow at 5pm. Open to anyone.

    Post below if you plan on making it.

    -jj

  • jorgy

    I’ll be able to make a little bit, I have class at 6:30 in SR

  • Mike P.

    I shouldn’t have a problem making it by 5. Can’t wait to see the concoction you come up with tonight.

  • Craig

    Congrats Andrew on your PR in DLx3 yesterday! 305! up from 275.

  • Lauren

    where will this team workout be?

  • jamie

    Jared- awesome lifting face! Andrew, nice job on your deadlift PR. PRs like that continue to inspire me & push me to lift more!

    Can’t wait for toady’s class….it looks awesome & painful.

  • Mark L.

    By “tomorrow”, do you mean “today”? I have a PT at 6pm, so it will probably be cutting it too close. I do think our WOD today looks pretty fantastic! It’s like a Fran improvement program!
    Way to go on that DL, Andrew! Pulling 3 bills is a BIG milestone (especially for guys our size)!

  • Darren

    So proud of my Brother for getting off his butt and getting in shape.

  • Big Dave

    I must say today’s workout doing the 135lb thrusters was good for me. I almost finished with 10 mins but ran out of gas on 4 thrusters, 20 du’s and then 2 thrusters finishing with 10 du’s. Finished time just over 12 mins.

  • Carry

    This is Jordan’s WOD….he loves this one!

    I will be in later to give it a go. Thrusters are super fun. Right?

  • Jeremy Jones

    By “tomorrow” I mean “today” (posted that last night).

    It will be at the gym, and it will be different than today’s WOD (and probably much less fun).

    -jj

  • Miles

    Yes Carry, and double unders after thrusters are super uber fun.

  • jorgy

    Lauren,
    The team workouts are at Briones trails near Alcalanes High School.

  • Carry

    I will be at Briones for the team WOD….I guess I’ll have to do funThrusters another day.

  • Jeremy Jones

    WE ARE NOT GOING TO BRIONES TODAY!

    Today will be at the gym.

    COME TO THE GYM NOT BRIONES!

    -jj

  • Holly

    Briones it is then…………..j/k

    jj, save the CAPs for Dave, you sound way to hostile when you use them 😎

  • Darren

    First 3 days back after long period of out of town plus being sick. Stregth is still pretty good, but lungs are gone. I am still fighting the last little bit of this flu thing. Lots of coughing during WODS. I will be at the games, but probably will not be 100% but let us hope for the best. Now time to rest.

  • ronnielo

    Darren, Stop the negative crap.. You will be at 100% for the games. Your conditioning will be at its peak and you will have the entire energy of DCF with you… Now knowing this how can you not be 100%?

  • luca z.

    Yes Thrusters and D.U. are fun, quoting Jenny P. “… something is wrong, people from the 9:30 class were leaving smiling…”, we had some good old fun today, people always leave smiling after my class, RIGHT!!!!
    I saw some good forms on the W.U. part of the class, and for the others just keep working on it, we will have Oly lifts as part of our Warm-Ups. See you all on Thursday.
    And as far as the article, one more reason to get your kids to pick up sports, and to work out in general, Crossfit is a great thing for them, fun filled work outs they can do and feel good about themselves, and like my son, brag with their friends on how many Pull Ups they can do.

  • ronnielo

    Now don’t make me have to repeat myself!! I am cranky today cause I have to do double unders and the only thing worse then my D.U’s are my drunken burpies!

  • jorgy

    Shirts are here. I have tank tops for Tami, Lauren, Shilpa, Jamie, Amy C. and Tristin. I have one extra women’s tank. I also have men’s shirts for Brian P, BIG LETTER DAVE, Jeff C., Prashant, Adam, and Matt 6am. I have plenty of extras for men.

  • Long lost Super Shannon

    Long lost Super Bryan & Long lost Super Shannon: Eva (@ Pikes Peak Crossfiy/ 6500 ft elevation). Pukie was following me the entire time…

  • jordan karnofsky

    woohooO!!!!!!!!!!!!!!!!! this is easily the coolest WOD ever. who’s gonna tackle it with me?
    im thinkin 2 o clock…..ish….
    cant wait to get my hands on some shirts….gotta rep yo hood…yaddidimean?
    craig- i finally didnt forget…grandma’s boy is coming!!!!!

  • Mark L.

    Jordan, I am going to be there around 3:45pm for this one. My 4pm rescheduled, and I’m hungry for Thrusters.

  • luca z.

    Josh keep one tank for Vickie.

  • Mike P.

    I’m not quite sure that I would go as far as Mark to say I’m hungry for thrusters, but I might change my mind after I find out what JJ has in store for the Team WOD.

    Hey Jorgy, if you’ve got an extra men’s medium I would like to get me some more DCF cloth.

  • Carry

    Carry wants a tank top por favor

  • Jesse L

    Just got back from Mexico last night and ready to get crushed at the 5pm team workout. I read some of the comments from previous days to kinda catch up on things, and there is a real improvement on the hillariousness of the posts, I think everyone is getting funnier.

    Its good to be back, but I bet after the WOD today I will be wishing I was still on the beach overlooking the sea of Cortez

  • Jesse L

    Just got back from Mexico last night and ready to get crushed at the 5pm team workout. I read some of the comments from previous days to kinda catch up on things, and there is a real improvement on the hillariousness of the posts, I think everyone is getting funnier.

    Its good to be back, but I bet after the WOD today I will be wishing I was still on the beach overlooking the sea of Cortez

  • Laci

    Jorgy- Did you not get my order? I emailed it to you. I want a tank top… Let me know.
    thanks

  • Laci

    Jorgy- Did you not get my order? I emailed it to you. I want a tank top… Let me know.
    thanks

  • Brook

    UMMMMM….why do I always miss out on the tanks and shirts. Is it because I only come in the morning now? I feel like I am being left out of the “cool” crowd. How am I missing this?

  • Amy

    THANK YOU JORGY! How do I pay you, and how much?

  • Amy

    THANK YOU JORGY! How do I pay you, and how much?

  • luca z.

    Hey, Hey Hey, the morning crew is just as cool as the evening one, you should know Brook you are one of us!!!!!

  • Amy

    Apparently Laci, Jesse and I are impatient little people.

  • 6am.....Matt

    Jorgy thanks for the shirt, Len wants one tomorrow.
    Do you have any small mens left to sell?

    thanks again

    M

  • Brook

    I guess that’s why nobody likes to be “in charge” of T-shirts. Then you have to deal with people like me who is apparently not paying attention to what is going on around me. I have a problem with focus since I have 2 curtain climbers running around at all times. And Jorgy, I should buy you a T-shirt since you are such an awesome help with my whining 2 year old. So on a less aggressive note(sorry I have had a few glasses of wine already) Next time I would love to put in an order for a shirt.

  • Brook

    Luca, I know the morning crew is super cool, I love it. I really have only had 2 glasses and already doing damage control. I love all of you dcfer’s, really I do.

  • Rodil

    If people are smiling after Luca’s class, that’s because we’re happy the post-WOD stretching is over! 🙂

    Great WOD today. I managed to hit a PR for DUs in a row (14). Jordan gave us some DU pointers on Sunday morning and I’m trying to put them to use.

  • Rodil

    I’d say Jared has more of a “Sabertooth” than a Wolverine look 😮

  • jorgy

    More women’s tank tops will be here around Monday, the order will be in the mail on Thursday. And SNRL shirts will be available soon, I will have graphics once the shirt is complete to my likings. Women’s tanks too.

  • Lauren

    Can anyone recommend a Paleo friendly place to go for lunch in the Pleasant Hill/Walnut Creek Area. I’ve got a hot date with grandma coming up.

    PS I did my first double unders EVER today. It only took 8 3/4 months and I spent the majority of the time whipping my butt and calves but it was excititng nonetheless.

  • luca z.

    “Vino Veritas” they used to say, I’m just messing with you Brook, but yes all DCFers are cool no matter what time of the day, or night, they work out.

  • jordan karnofsky

    4pm open gym with alan+dean.
    thruster workout=very close to pukie. tough workout. 6:24 Rx. sorry we couldnt do the workout together markie mark.
    5pm team training=throwing heavy stuff over jeremy’s car, walking around with heavy weight. dunking people in the paralettes. burpee relay. GHD relay. 2-person DL’s. fun stuff.

  • Craig

    Brook, you can be in charge of t-shirts if you’d like.

    In addition to Jorgy’s shirts, 200 more in this week – including 100 womens tanks. Pics up soon.

    5-6-7 Class rocked. Some great first timers falling in love with thrusters! Way to go Brooke (Brook with an “e”) and Jason. Ron L grinded – Stepanie with a sore knee too. Bill nailed it – 3rd best time of the day behind Jordan (6:24!) & Mark (9:34!).

  • Stavros @ Diablo CrossFit

    No Crossfit WOD for me today, although I wanted a second chance at this WOD since I can actually do DU’s now. It was an endurance day though, so I had to pass.

    0600hrs on the Bike Trainer
    10 min warm up/4 minute gear pyramid

    1hr 20mins total, with a short run around outside after.

    1100hrs
    Track workout across the street from Fusion Fitness (I’m at work today)

    400m warm up, then,
    5 x 1mile (at 7:00mile pace) with 400m jog in between miles.

    Total time ~45 minutes (miles were 6:54, 6:58, 7:05, 7:10, 6:59)

    Thought about doing CF WOD tonight, but, muscles are still fatigued from doing Crossfit Total yesterday.

  • Amy

    Lauren – the Counter in WC has lots of free range/organic burger, chicken, salmon etc. with an option to eat it in a salad but maybe a little casual. And sweet potato FRIES. and utterly non-paleo milkshakes,
    Lark Creek is fancy and lots of local fare, and Va de Vie is chi-chi but amazing small plates and kick ass wine list, Va de Vie is really loud though. And then there’s STEAK, Ruth’s Chris…
    Also, I have found it pretty easy to eat pretty much anywhere “paleo” style by just asking for some modifications (ok, except Skipolini’s). I’ll often order something like a salad with meat and request an extra order of meat to fulfill my protein needs. My local taqueria now serves me a giant bowl of lettuce, peppers, salsa, guacomole and MEAT. They just keep piling it on til I say “enough”.
    Check out Robb Wolf’s Road Forager series on his blog for some good suggestions on paleo-style dining.
    Have fun with g-ma.

  • Amy

    Oh yeah, and Lark Creek has 50% off all bottles of wine in July. Brook and I will be moving in soon.