In Daily Workout


Jorgy’s Diablo CrossFit Kids class: 10 Kettlebell Swings. Boys use 1.25x Bodyweight. 3, 2, 1, GO!

DCF Workout: “Interval Hell”

4 Rounds For Total Time.

Row 400m

30 Wall Balls (choose a weight that allow no breaks)

Rest 90 seconds

Run 400m

15 Knees To Elbows

Rest 90 seconds

Improve your splits! Your last 400m should be your fastest.


My next read: Play As If Your Life Depended On It. Author: Frank Forencich

From Clarence Bass‘ blog:

Regarding Diet: What did our ancient ancestors eat? The truth is that we can’t say for sure. It almost certainly varied from time to time and place to place.

The short answer, says Forencich, is “whatever they could.” Their primary challenge was simply “getting enough calories to stay alive.”

Regarding Exercise: Our primal ancestors didn’t use stopwatches, and they didn’t count sets and reps. Think rhythm or activity patterns.

What did they do from day to day?

Forencich says primitive man lived a “high contrast” life. They worked very hard, and then rested. “Hunting is hard work,” he writes. “You may have to push it really hard for a couple of days to lay in a good supply of meat. Add in some river crossings, predator encounters and navigational errors and you’ve got a [high intensity] challenge.”


Hockey Fran

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  • Darren


  • Stavros

    Hockey Fran? um, no comment.

    First day of the Level I cert today. Great time, met some awesome people. We did Fran at the end of the day, I PR’d. After we had some beers, can’t complain about that. Excited for tomorrow, except if we do FGB, lol. Also got some good pictures, which I’ll share for sure! See everyone on Monday.

  • Rodil

    Stav – I’m looking forward to hearing more about the Cert and seeing your pics.

    Craig – Thanks for posting Anthony’s photo today. He’ll get a kick out of seeing himself on the homepage. JJ took that pic about a week or two ago. Anthony told me how JJ showed him how to keep his back straight (instead of bending over) while lifting the weight and that this made the exercise a lot easier.

    For the record, Anthony is just deadlifting that kettlebell, not swinging it. Even Jorgy’s not crazy enough to have a client do KB swings with 1.25 x bodyweight!

    Then again, maybe that’s only because he can’t find a 1.25 x bodyweight kettlebell for most people. 🙂

  • sakura


    he’s super cute!!!

  • Mike Erickson

    Anthony’s looking really cool showing off his spiderman strength!