071106 TUESDAY


Craig & Jeremy on the bookends with Freddy and Jolie from CrossFit OneWorld – shortly after a “friendly” affiliate challenge wod at this weekend’s CrossFit Certification. Freddy & Jolie kicked our butts (more on that in comments)! CrossFit One World is in Union City and is hosting a Stretching Seminar on Saturday, Nov 10 @ 1:00PM. Visit their site for details.

CrossFit WOD: BackSquat 1-1-1-1-1-1-1 reps

Post loads to comments.

DCF WOD – Luca

For time:

Box Jumps 25-20-15-10-5

Kettlebell Swings 15-15-15-15-15 (20kg)

PushPress 5-10-15-20-25 (65lb)

Complete one set of Box Jumps, move to KB Swings for one set, then one set of PP, repeat.


Freddy & Jolie at CrossFit One World (Union City) challenged Jeremy and Craig to a wod during a lunch break at the Santa Cruz Certification.


Each team must complete the following:

12 Rope Climbs

50 Dumbell Thrusters – 1/2 Body Weight

100 Deadlifts – Body Weight

Team members may not do same exercise at same time.

CFOW spanked us! I confess a weakness in the rope climb (I did 4 and ripped up my hands – JJ did 8 – thx buddy). We nailed the Deads, but think there was a miscount (not enough to give us victory). Brutal wod, nonetheless – it took me at least 45mins to recover. Freddy and Jolie are metcon badasses!.


So, which fat is good fat?

Article: Out With the Trans Fats, In With a Whole Lot of Others

By Julie Jargon, Wall Street Journal, Nov 6, 2007

Food companies are scrambling to replace trans fat in everything from french fries to cookies, but health experts worry that what’s good for the nation’s heart might be bad for its waistline.

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  • J Jones

    I vote that we call the workout “Diablo’s Shame” from now on. Damn One World’ers.

  • freddy c.

    Alright, the cert is over so we can look at what really happened…. The workout was bodyweight based, so you guys did some serious work being that the two of you outweigh us two by almost 100#. Also, we had a cop keeping the score. All us cops stick together! Hey, if it makes you feel any better, I did 5 extra thrusters.

    All you at Diablo are fortunate to have a couple of very cool and very athletic coaches. See you guys at the rematch! Like I said, we can add some rowing if you’d like. hahaha!

  • Anne

    Tuesday Night 1900 hrs:
    Thrusters w/ 2 15lb DB’s
    Anne-10:01 minutes