090705 SUNDAY

 In Daily Workout

Anita's back is ripped

Anita doing push presses during “Disagreement Gone Bad”

Workout: For time.

2 rounds of

1 Rope Climb (15′ ascent)

15 Sit ups

15 Burpees

Rest 1 minute.

2 rounds of

1 Rope Climb (15′ ascent)

15 Sit ups

15 Burpees

Rest 1 minute.

2 rounds of

1 Rope Climb (15′ ascent)

15 Sit ups

15 Burpees

Post total time to comments.


Video: I know what will be at the CrossFit Games Next weekend. . . Extreme Pogoball.

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  • Stavros@Diablo Crossfit

    Makers Mark- 1
    Stav, JJ, Darren- 0

  • Big Dave

    I’m going to go buy one Pogoball and see if anyone at DCF can do anything with it for time.

    Hey maybe do 400m with Pogoball for time !!!

    I bet after doing 400m with Pogoball will make your legs feel like jello.

  • Jimmy G

    I’m down for pogo ball box jumps….
    pogo ball dbl unders…. Jordan???

  • Mark L.

    What is Makers Mark, Stav?

  • Nick

    Makers Mark is Whiskey

  • Jimmy G

    and Whiskey is alcohol…Markey…lol

  • Craig

    Great programming today JJ! That was a fantastic workout – just the right number of reps each round, including burpees. After the 2nd set of burpees, you just didn’t want to get on that rope out of breath. The set of rest was perfect. Great workout.

    Fantastic rope climbing by our peeps!! The girls impress me with their speed on the rope. Kathy is close to rope climbs – you’ll get the feet thing. Jamie is a monkey on the rope – Brook too.

    Newbie Sheva: best overhead squat form I’ve seen on a newbie – you’re a natural. Mike P, Jesse, Jeff & Dean blazed the wod – Mike P was 11:04 followed by Jessie at 11:40.

    I got through the wod in 13:51 behind Jeff & Dean.

  • Jeremy Jones

    Maker’s Mark is good ol ‘merican spirits. Kentucky Bourbon.

    To our defense – It was a 1.75 liter bottle. . . and it was completely gone when I left. Not that I remember much after that.. . . We’re not as young as we used to be.

    And Craig, the new girl’s name was Kathy and Shiva was her friend who brought her. She did have great squat form though!

    25 pogo balls on order for the gym.


  • russell


    That was an awesome workout. Burpees into a rope climb is definitely a keeper! Nice stuff.

  • Darren

    And yes the Mark was made yesterday.

  • Jeff B

    Figured I would post this as it may appeal to others. Amy and I have been working on an Almond meal pancake. Not sure if she picked up the recipe here or not. I figured I would share.

    1 cup almond meal
    about 1/3 can (4-5 oz) of coconut milk
    1/2 or 1 whole banana mashed
    2 eggs
    1 teaspoon cinnamon
    1/2 teaspoon vanilla extract
    1 teaspoon baking powder (if you want a little fluff)

    Just mix them all together well and cook like normal pancakes. I usually make them about 5-6 inches in diameter. These will not fluff up as much as normal pancakes but they are tasty. Keep watch as they cook quickly.

  • Scott S

    Today’s WOD was a good one but for some reason I came out of it with a killer headache. The headache almost made me lose my breakfast over some guys peaches at the farmers market. I think body-slammed the ground a few too many times during burpees or something.

    Whatever, it healed. I think Kate and I may up-it to 4 times a week now. I was thinking about it and I think our recovery times have left a window for further punishment.