090810 MONDAY “Happy Birthday Vickie!”


They aren’t kickball champions, but they can make a mean human pyramid.

Workout: Back Squats

3, 3, 3, 3, 3

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Bonus Mini Metcon: (in honor of Vickie’s 47th birthday)

4 rounds of

1 rope climb

7 box jumps (24″ box)

17 double unders

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Video: Here is a Latvian named Konstantinovs squatting 727lbs “raw” (without aid of a ‘suit’ that assists in squatting).

Coincidentally, he “totals” (squat + bench press + deadlifts) 2,217 lbs. Just for reference here he is doing 55 consecutive pull ups:


Did I mention he weighs 308 lbs?


Article: People get happier as they age.

“Most people get happier as they grow older, studies on people aged up to their mid-90s suggest.

Despite worries about ill health, income, changes in social status and bereavements, later life tends to be a golden age, according to psychologists.

They found older adults generally make the best of the time they have left and have learned to avoid situations that make them feel sad or stressed. . .”

Click here for complete article.

My question is. . . Is it that people that live until their 90’s have become ‘happier’ or is it that people have to learn to be ‘happy’ if they want to live until their 90’s? -jj

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  • BD

    “I can’t tell you how many times I’ve had athletes say, ‘You didn’t even make me puke’ after a workout. My response is usually, ‘I didn’t make you puke because I didn’t want to make you puke. Making you puke would be easy. Getting you stronger, faster, and more flexible actually takes some work.’

    Puking is one of the most catabolic things you can do to your body. If your goals are increased muscular strength and/or muscular hypertrophy, you should do everything possible not to puke during your training!”

  • BD

    Happy Birthday Vickie

  • JimmyG

    So lonely here at 5am…got me thinking of a little song…..

  • Mike P.

    Haha, what a great pull from the South Park jukebox. Well played Jimmy.

  • Mark L.

    Happy Birthday, Vickie!
    Nice mini-metcon. EVERYONE WEAR PANTS!!!!!

  • jamie

    Happy Birthday Vickie….getting happier with age?

    There aren’t enough trashcans at DCF for everyone puke after their workout, but if you want JJ to ammend to programming to make this happen then BYOTC (bring your own trashcan) will be instated.

  • Yvonne

    BTW, Vickie told me those exercises are her weaknesses.
    HaPpY fOrTy SlEvIn BiRtDaY vIcKiE!!! xOxO

  • Jeremy Jones

    I know I have seen that quote before Dave. . . is it from T-nation? Polquin maybe?

    Happy Birthday Vickie! It’s true, Luca let me know what some of your ‘least favorite’ things to do were, so that is where the Minimetcon came from.


  • BD

    T-Nation is correct JJ for the quote

    Visiting lots of BOX’s here in Atlanta… got some cool shirts to bring back from each box I am visiting.

    Today’s WOD at Decatur GA CF

    15 Ringdips
    400m run
    21 Deadlifts 225lbs
    800m run
    21 Deadlifts 225
    400m run
    15 Ringdips

    Time 17:21

    Just got to love the humidity here at 80% with temps around 85 degrees. Just blows my mind when I train in this humid environment it just sucks out the air in yah!!

  • Scott S.

    Is Konstantinovs human … really?

    Let me guess … he is also a fast runner, can leap tall buildings, and turns green when he gets mad … scary.

  • Mark L.

    Actually, Scott, you’re describing me, except I turn red… pretty much all the time.

  • Vickie

    Thanks JJ for the workout today. I guess I am turning the table here by posting my second comment and I am not a “lurker” anymore. The workout was great. I was able to PR on my back squat (85#) and I was able to jump the 20″ box. I have had a fear of hitting my shins and have been traumatized by Luca’s shin injuries. It goes to show mind or over fear. Thanks also to Sarah for pushing me and getting me out of my comfort zone.

  • Carry

    Happy Birthday Vickie!!! And happy belated Birthday Mike.

  • Jeff B

    Happy Birthday Vickie! I will probably miss you today in person so here is wishing you a fabulous birthday.

    That guy in the video is crazy strong. His squat is greater than my total!

  • karno

    0600 WOD

    355×3 (last rep was fugly)

    awesome metcon. bloody sock. 6:00 Rx.

  • Heather Sammons

    Thanks everyone for making me feel so welcome at crossfit. Today was my last workout as I am leaving to go back to Colorado for the school year. I appreciate all the support and I am going to continue crossfit when I get back home. Take care of Chris for me while I’m gone:) Heather

  • sarah@diablocrossfit.com

    930 class- HAPPY BIRTHDAY, VICKIE!! So, Vickie posted her PR’s already…Heather got her first 20″ box jump and ron smashed his BS PR!!! BEAUTIFUL DAY!!!

    1030 class- Armida has amazing squats!! Way to work em! Carrie is working hard at making sure she has great form and doing a lovely job, too!! Jaz and Sarah played with the heavy weight then kicked ass on the “mini” metcon…nice work from all!!

    Amy and I got to chit chat and throw weight around together…Its always so nice having her here!!

  • Stavros @ Diablo CrossFit

    Happy Birthday Vickie! Always such a pleasure to see you in the gym, I hope you have a great day.

    Heather, have fun in Colorado, you’re commitment and hard work in the gym will be missed!

    I raced the Folsom Olympic Distance Triathlon yesterday, I’ll post details later. Meanwhile did a WOD at St.5 today, got it from Crossfit Hardcore…

    Run 400m
    Deadlift, 135lbs
    Box Jumps, 24รขโ‚ฌยณ box
    Knees to Elbow
    Row 500m

    11:26 as RX’d

  • sarah@diablocrossfit.com

    Heather, you will be missed!! Always love having you in class, you have an amazing energy. Travel safe and come back soon!! XOXOX

  • Jared

    Surely he can’t be stronger than the strongest man alive??? LOL

  • Jeremy Jones

    You’re right Jared!

    Who cares about this guy’s squats. That guy in Egypt has 260 horsepower!


  • Jared

    Exactly, and his dad had 820 horsepower. =)

  • ron C

    Sarah’s 0930 class was awesome and rockin’ today!
    Maestro Sarah was in great form, coaching, encouraging and pushing us,
    Vickie’s Birthday workout was a fantabalous – great design jj!!!
    Heather’s farewell party (temporary, of course, until Chris Wa gets on his knee(s))
    BS with Chris Wii (excellent workout partner)
    Luca being, well, Luca and as always great working out with Terry O and Rodil.
    Wonderful start to the week.

  • Chris Wacinski

    Thank you for the past two months you have been an inspiration for me to make myself better. I will miss –look into the light– waking up and going to Crossfit with you. Do DCF proud and show the Littleton Crossfit guys how we represent with the horns.

    Booky Snizzle

    P.S. Super congrats on your first 20″ box jump today.

  • kaela

    Aloha from Hawaii! Missing DCF already…had to buy internet so i can stay connected. HAPPY BIRTHDAY VICKIE. good news of the day: i think i finally convinced my mom to join the DCF family. we went to the hotel gym today and i showed her some crossfit stuff. made her do real squats…aka MUCH deeper than 90 degrees. after throwing around some weights my mom look at me and said “WOW you really have made strength gains!! i think you might have finally convinced me to try out crossfit” needless to say i am STOKED. sorry for the long post. i’ll be thinking of everyone while relaxing on the beach ๐Ÿ™‚


  • Jasmine

    Happy birthday my sweet friend Vickie! So glad I figured out it was YOUR birthday before you left today ๐Ÿ˜‰ I hope you have a fabulous day and you feel treasured by friends and family. Thanks for always loving everyone at the gym so well with your kindness and interest about our lives.

    Enjoy your day!
    Much love,

  • Mark L.

    Jared/JJ, don’t make me get out my slide rule, again.

  • Eleni

    Just want to give a shout out to my girLLLLLLL Nancy who owned the rope and destroyed today’s metcon! WHOOOOO to Marnie with that 175 back squat PR! You both are an inspiration!

    Jordo, your bloody ankles also inspire me!


  • sarah@diablocrossfit.com

    2pm class- I heart MO!! Very impressive. He did a 315# BS. Very cool to watch! Dean and Peter worked very hard on perfecting their form. Both gentlemen did a fantastic job!! All killed the mini metcon in the heat of the day….great work, boys!!

  • Rodil

    Why did the mini-metcon on the whiteboard include 25 sit-ups per round when it’s not shown here?!

    On a happy note, I matched my previous 3-rep Back Squat PR (185 lbs) except last time (September 2008) the set felt ugly and looked ugly. I was actually trying for 5 reps then but stopped at 3 reps because the wheels were falling off. This time everything felt solid, got good depth and kept tight form. Wearing non-running shoes (skater shoes) makes a BIG difference in keeping my heels solidly planted on the floor. I’ll try for a new PR on this at the end of the week

    Best of all, I FINALLY CLIMBED UP TO THE RED MARK ON THE ROPE! Thank to JJ and Sarah for their climbing tips today and in the past. I’ve been wanting to be able do this since junior high school (longer than a lot of DCFer’s have been alive LOL).

    Back then, the PE teacher’s instruction was: “There’s the rope. Go climb it. Use your feet.” Maybe teaching a little technique would have helped when a kid who could barely do a pullup was trying to climb a rope for the first time in his life.

    Wow – that’s a long post. It’s just been a great day – thanks to everyone at DCF.

  • Tami

    Happy Happy Birthday to Vickie!

  • Holly

    Happy Birthday Vickie!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

  • luca

    I want to wish my beautiful wife a HAPPY BIRTHDAY!!!! Honey you make me one happy and proud man, spending my time with you it’s always fun, I love working out along side you and I love seeing you make strides toward your goals, the look on your face today, as you conquer the box jump, was priceless.
    You are not getting older you’re getting better, I’m looking forward to each and every day with you and I love you very much.
    To Heather it was a pleasure spending the time at the gym with you, I know my 9:30 class won’t be the same without you, but I still have Chris, he will be a constant reminder of you, take care and I will see you soon.
    Chris, anytime you need a hug, don’t ask me ;-).
    Today class was fun, great WOD, thanks JJ, always great to work out in Sarah’s class she’s one classy lady.
    Ron, what can I say, silver toenails CLIIIIIIIIIIIIIIIIIIIIIIIIIIICK!!!!!!!!!

  • Stavros @ Diablo CrossFit

    On Sunday, I raced in the Folsom Olympic Distance Triathlon, this was my second time racing this distance. The distances are; 1.5k Swim/40k bike/10k run, it took place in Lake Natoma in Folsom on Sunday.

    Going into the race, my training had been up and down. I’ve really tried to figure out how much effort to put into Crossfit versus Triathlon training. Trying to do both full-time is not realistic. I made the choice a couple of weeks ago to make triathlon training a priority for the rest of the race season. The hard part is that Crossfit is in my blood. I can’t walk away from WOD’s, I thrive too much on that environment. So, I live in that constant tension. Anyways, back to the race.

    I tweaked my neck doing the Run/Push Up/Sit up WOD a couple weeks ago, and it kept me out of the pool for awhile and slowed my training in general. I did not have much confidence coming into the race and was mentally not 100%. Kickball was the day before, and life always has a way of busying the days before a race. Jan and I left Martinez at 4:30 on Sunday, got to the race around 5:45. We put our bikes in transition, set-up our stuff, loosened up and waited.

    Swim- Our heat started at 7:04, it was a water start, meaning you’re treading water as they start your heat. The water was cold to me, my shoulders felt like rocks and wouldn’t loosen up. The 1.5k (just under a mile) swim felt MUCH harder than it previously had. I made the mistake of looking at my watch during the swim and saw that my pace was off of my last race. Turns out the swim was a bit longer than 1.5k, maybe 200m or so which explains the difference. My time 28:04, or 1:52/100m put me 124th overall. As I finished the swim I had to navigate through a bunch of mossy boulders/rocks in the water, I slipped on a few and it really threw me off…ugh.

    T1- it was LONG run from the beach to my bike, maybe 100m+? I got my wetsuit off in decent time, should have sat down to put my shoes on, but fumbled around standing up, got out of there quickly after that. Time- 1:50, given the distance from the water, I’m okay with that.

    Bike- I’m still such a newbie on road bike, I HATE the feeling of getting passed by people, but it happens to me a lot. The course was rolling hills, and a couple of tight turns, one decent climb. Never got in a real groove, trouble finding the right gears, didn’t stay in the aero bars as much as I wanted…but, I’m a work in progress on the bike. I got passed by a lot of age-groupers in the swim as well as the bike, lots of ground to make up. By the end of the 26 miles, I was almost mentally out of it. Really started to doubt myself. My mind was trying to beat me, not going to let that happen. Time- 1:11 or 21mph, this put me 148th, lost more time.

    T2- Felt cruddy coming in from the bike. Had to dismount about 50m from my transition area and run with bike shoes on. Next race, shoes stay on the bike and I run without them on…lesson learned. Got into transition and had trouble finding my hat, should have left it but looked for a few seconds, under my buddies wetsuit, oops! Grabbed a quick bite to eat, took off on the run. I knew I had MAJOR time to make up, but it was time to get to business.

    Run- This course was very well marked, pretty much flat, and I decided it was time to put up or shut up. Pushed pretty hard out of the gates, at a pace I hoped to keep for the 6.2 miles. Began to pace other racers, many of them in my own age-group. This gave me some confidence and I continued to push. First mile, 7:03, I knew I had to keep that up and that I could, if I pushed. I continued to pass people, I think I passed 15 age groupers, at least, and maybe 30 other racers? I only got passed by ONE person, that was at the very end by very good racer from Forward Motion. Felt great but tired as I crossed the finish line, I left it all on the run, for sure.
    Time- 44:12, or 7:06/miles. I was very happy about my run, especially given the rest of the race and the mental game I went through.

    Overall Time- 2:26.46, Overall 78/415, Men 70/278, Men 30-34 16/41
    This was about a minute slower than my first Olympic Distance, and I didn’t finish as high in my age group. But, I learned, a lot. Looking forward to my next race.

  • Jeremy Jones

    Great breakdown Stav! I am sure those lessons and the experience will prove invaluable for future races.

    First day back after the bowel battle last week (it has been exactly one week since my last workout). Still feeling a little ‘off’ but I need to get back on the pony.

    245, 255, 265, 265, 265

    Back felt kinda weird on the 255 set, so I strapped on a belt and decided not to go higher than 265 (might not have made 3 reps if I had anyway, 265 was tough enough). All reps were ass 2 ankles.

    Did the Mini Metcon as Rx’d. Not sure why there was 25 sit ups added on at the gym.


    No feet for the rope climbs. That slowed me down a little. Double unders were also a slow point (not usual for me). I was floored by this one for sure.


  • Jasmine

    No wonder why the mini turned out not to be so mini….. especially in my condition! 100 sit ups is taking longer and longer and longer these days. Much more to get around ๐Ÿ˜‰ Really, it was fun and glad we did the extra long mini!

    ๐Ÿ˜‰ Jaz

  • Mountain

    Still can’t do back squats yet. Could get the bar back to my traps, so the shoulder is making progress. Did front squats instead. Matched my PR @ 225, then failed @ 245. I’m actually missing back squats. And pullups.

    The mini-metcon was a burner. So glad I did the RX version (no situps). Rope climbs were sort of… fun. Finished in 4:28– crushed by Jeff B, Andrew, and Jeremy. Even so, great workout. Maybe I’ll use it as my warmup from now on.

  • Yvonne

    We all got set up for that picture and realized Stephanie was not in it. We did not want to do it again!

    Heather, good luck to you and come back soon, please!

    Could not make it in DCF today, on vacation in a RV. Did Annie with burpees in between for time 11:09. I had hair difficulties with my hair kept getting caught in the jump rope!

    Trying to talk Craig into doing 400 meter lunges with me tomorrow on the beach.

  • Amy

    First day back after a week of rest- happy belated b-day to my pal Socks, and happy birthday to Vickie, quit your job and schmuck around with me at the gym, I miss you. And so long Heather, I wish I could have been there to see you off, and I will make sure Chris behaves himself, but that would be somewhat out of character for him, no? And congrats Rodil on that wicked rope climb. Healing childhood traumas, one WOD at a time.
    Sweated out the noon heat with Sarah, that’s how CF girls do lunch. BS today – I can tell I took a week off- up to 145 with the high bar position. Then the metcon 9:52, no double under magic today. Where do I keep that stuff? Somedays yes, somedays no. Very mysterious. Nice to be *back*.

  • Jeff B

    Didn’t even see the sit-ups were added on the the mini-metcon. I thought we already covered the length of time a mini-metcom should be? Anyhow, finished the no sit-up version in 3:21. Everyone else did the sit-ups. I was wondering what was going on but didn’t realize until I had finished.

  • Mark L.

    Mountain, Carry finished the Sarah embellished mini-metcon in 6:17.

  • jamie

    Jeff, I was confused working out right next to you and couldn’t figure out why you weren’t doing sit-ups! 100 sit-ups is my excuse on why it took me almost 10 minutes!

  • Sarah

    Hey now!! I didn’t add it. Couldn’t you tell? My hand writing is chicken scratch. “25 sit ups” was legible. I walked into the gym and it was there. I just went along with it. Swear! Not my idea!!