In Daily Workout


Kevin, age 14, started with DCF in November, 2007. He could barely do 1 pull up. On Thursday, Kevin met his 2008 Goal of 15 Rounds of Cindy as Rx’d. Thats 75 pull ups, 150 push ups and 225 squats in 20 minutes. He’s a DCF Firebreather and soon to be DLS Football stud. Congrats, Kevin! And great coaching Josh and Rick.

CF Main Friday: “Murph”

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

CF Main Sat

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Post loads to comments.


Who left their wedding band at the Shed?


You’ll find it appropriately located next to the Karma Jar.

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  • Mark Lind

    Kevin is an animal!

  • sakura

    I just wanted to thank you all at Diablo for getting me started on CF. To date, I have shed 60lbs and went from 36% to 27% BF. You are an amazing group of people and I wouldn’t trade any one of ya for the world. =]

    p.s. Baby Kaela says hello to everyone…she just turned 8mos

  • Craig

    Great note, Sakura.

    You’re the one who decided to do CF and you stuck with it. The results are all you.

    We just gave you some tools and showed you how to use them.

    Our saying at DCF holds true: “You don’t come, we don’t care. You come, we care.”

  • luca z.

    Nice work Sakura keep it up!!!!

  • Sarah

    I wish all 14yr olds were as determined and kind as kevin!! Kevin you are a pleasure to workout with and are an awesome athlete!

  • Stavros

    The moral of the story for me today was; know when to hold them and know when to fold them.

    A week of tough workouts; Jax, Heavy OHS, Thruster/Pull Up, Running a 5K, HPS/400m, and started the week with Nancy, led to today. I tried to attend the Olympic lifting class and completely ran out of gas. I got through an ugly set of SP’s, and couldn’t even start the Push Press.

    My body was telling me to stop, and I didn’t want to listen. I wish I recovered like I used to, but I don’t. As we continue to push ourselves further and further with each round of Fran, each OHS, and every burpee. Don’t forget to rest when needed. See you all on Monday at 4PM (Craig, I can lead that day if needed).

  • Mark Lind

    I’d say the one piece of knowledge that I’ve gained in the latter half of my 30’s is that “your muscles don’t grow when you’re working out; they grow during resting and/or recovering”. Do too much, and you may not be able recover fully. Don’t rest enough in between and you may not recover fully. Both scenarios mean you’re truncating your growth. Do this for a long time and, cumulatively, it will add up to injury (take it from a guy who tore his biceps tendon off the front of his shoulder doing wall pushups).
    Of course, Stavros is right that Kenny Rodgers said it best.
    Today, Stavros showed a huge sign of maturity, and his body and future performance will validate his choice.
    None of this should be about ego, anyway. It should be about health and performance, alone.

  • Craig

    Great quote, Mark. Mark is a former powerlifter as well and knows what he’s talking about here.

  • Ana

    Congratulations Jeremy & Jamie !!! I wanna see this little guy doing crossfit in the future !!