080226 THURSDAY “Josh”

+++ Muay Thai canceled this Saturday for Dustin’s Fight+++


See our very own Dustin Stephens Fight in a kickboxing “Smoker” this Saturday. See below for details.

Workout: “Josh”

For time –

95 pound Overhead squat, 21 reps

42 Pull-ups

95 pound Overhead squat, 15 reps

30 Pull-ups

95 pound Overhead squat, 9 reps

18 Pull-ups

Post time to comments.


The fights are at Guila Hawaiian Kajukenbo:

4389 Hillcrest Ave. Antioch, CA. 94531

(at Wildhorse Rd. by 7eleven)

The fights should start around 10am, but we don’t know exactly when Dustin will fight.


Article: From the “Life Spotlight”

Get your vitamin D checked (why and how).

“. . .So it’s glaringly obvious that vitamin D has a huge impact on health. Given that, it’s important to know what your vitamin D status is. Enter D-Action – “A Consortium of Scientists, Institutions and Individuals Committed to Solving the Worldwide Vitamin D Deficiency Epidemic”. Basically, you sign up, they send you a vitamin D test kit, and you send it back to get your reading. It’s part of a 5-year long study and is cheap. . . “

Click here for complete article.

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  • Bryan Stornetta

    Good luck Dustin. I feel bad for who ever is on the receiving end of that nasty kick Dustin has. Nice coaching Luca!

  • luca z.

    Thanks Brian, and yes his opponent doesn’t know what’s coming. I hope to see many of you at the fight to support Dustin.

  • Craig

    Today’s message to the City and the Planning Commission that may be reading our web blog:

    “Don’t make decisions based upon fear of what might occur. Make your decision on based upon what IS happening now!”

    Happening Now: Estand Way is a quiet, well-kept little business park with a wide mix of various businesses and a killer little gym with a cool community that includes quite a few fire, police and military members.

  • Mark L.

    Nicely worded, Craig. I’d also add that they should be considering “WWOD”. What would Obama do? He would be flexible enough to grant our request, and then further investigate the wisdom of having an LI zone at all. Can PH really be a player in the LI market, or should the land be reallocated for more general use in order to more completely utilize what land owners have and, therefore, maximize revenue?
    That said, today’s workout is guaranteed to make my shoulders bark. I hope we don’t really have Murph tomorrow!
    See y’all tonight!

  • Yvonne


  • Rob

    Good Luck, Dustin! Represent for DCF! Wish I could be there but I’m moving my office on Saturday.

    I would like to also tip my hat to Robert Abbott, Steve Wallace and Tom Lombardi from the zoning commission for being visionary enough and logical enough to have heard us. Thanks, gentleman.

    The Light Industry area of Concord actually has a clause that children’s centers can get a conditional use permit! And wasn’t there a children’s gym in the LI area of WC near the Old Shed?

    I’m just saying…

  • luca z.

    Check this video out, sorry it’s in Italian, but basically it talks about this chinese monk that every day does pray on the same spot, about 2000 of those burpiee like movements, he doesn’t even know how old he is he thinks around 70. He says that he used to do 3000 a day when he was younger. Talk about devotion. Who wants to start to get his/hers foot prints on the floor of the gym by doing 2000 burpees everyday, how long will that take?


  • DCF Events

    Events page updated! Click my name below.

  • CraigH

    I am telling you right now: no one is going to beat me to the top of the BofA Tower on Mar 28th.


  • Carry

    I’m pretty quick on the stairs….

  • Bryan Stornetta

    Anyone want to do a trial run on the BofA tower?

  • Holly

    Went to fight-fit at 6 am~it was fabulous as usual.

    Had some free time after work so decided to come in and tackle FRAN since I missed her earlier this week.

    5:44 RX today (Thank you Mark and Darren for pushing me!)

    On 1/1/09 at the old shed it was 9:55-RX

    I’m pretty happy with that!

    Now I just need a sub 4.

  • Mark L.

    Fun times with Josh, tonight. We also did the 20-yard shuttle run as part of our warm up. I’m going to try and include a piece of the “NFL Combine” for the next few weeks in the warm ups.
    Also, on stretching… we do usually do some stretching as part of our warm ups, but this isn’t even close to enough if you have flexibility issues to address. I try to mix up the stretches we demo (doing different ones for each area each time) in the hopes that someone will latch onto something that works, and they will spend time at home with it. People really should be spending 20 minutes a day doing some sort of stretching (first thing in the AM is best).
    Do you have issues? In my experience, at least half of those among us have some serious work to do. =)
    My favorite stretches are “Active Isolated Stretching”. (Google it)

  • Jeremy Jones

    Mark makes some good points.

    People need to stretch and massage (doing self massage like TPT is fine) more on their own. We don’t have the time to go over stretching during our classes, and usually stretching isn’t best when it is really close to a workout (before or after).