In Daily Workout


Darren ready for a 205lb overhead squat. Bodyweight?? Hmmm.

DCF Workout:

Deadlift 5, 5, 5, 5, 5



Triathletes and marathoners, have you seen CrossFit Endurance?

This site was developed by two top ranked endurance athletes with the full support of CrossFit.

From the CFE site: “This website is to be used with the Main Site WOD as our top athletes have seen the best results from following it and this program. Follow the directions as indicated on each days WOD. If you aren’t recovering and hitting times that you should hit, take a day or two off… Recovery is why you get better, not more training!”

Today’s CFE Workout:

Swim: 800m/y

Bike: 12 miles

Run: 5k


Join us at CrossFit Oakland this Saturday at 10:00AM for a Bay Area Affiliates Throwdown!

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  • Darren

    Not quite BW of 205 yet but soon.

  • jorgy

    i bet you $5 D-Ros bitched out on that OHS.

  • darren

    Nope got it. Stav was there.

    Thanks for the support though…

  • Stavros

    As opposed to going the Darren route, I will be supportive…lol. He nailed that squat, we both were about 10 pounds away from getting body weight OHS’s that day. I got 175, he got that 205. First time going heavy for me, D’s done it before and his form is solid. See you guys today at 1600.

  • Craig

    I’m bringing a scale to the Shed!

  • sakura

    need spectators? i wanted to get a shirt for the both of us but i don’t think it would arrive in time.

  • Darren

    Four things:

    1st. Thank God for a scale finally. (we can now know that our oly bars really weigh 41 lbs.

    2nd. Carry is a Bad Ass. She nailed Filthy 50 at 0600. With a time of 29:25(with a pee break) That is one of her 2008 goals (Sub 30 F50) Her last time was 52:00 What a PR!!!!! that is 22:35 less than last time in January!!!!

    3rd. I got 20:41 and tied Jorgy for the #1 spot(well at least till he does it again, I hate him)

    4th. The Shed is a lonely place. At 0600 I thought no one was going to show. I thought about getting up that early and no one showed. I was ready to cry. Then Carry showed up at 06:15 and we both set PR’s.

    Love the Shed.

  • sakura

    Darren, you crack me up. I love reading your posts. I’d love to join you all at 0600 because I like to train early so I can get on with my day. Just doesn’t quite fit in with Kaela’s schedule though. Perhaps we’ll try it one day, though.

  • Mark L.

    Great job Darren and Carry. Carry was just at the shed last night doing rounds of rows and burpies galore, and she PR’d less than 12 hours later on the Filthy 50?!
    Sounds like this Crossfit thing might be the real deal!

  • Carry

    Thanks Darren for pushing me through those last burpies and double unders. I had no idea what my time was going to be….thank GOD for that 8ft target on the wall balls.

  • Craig

    Wait. What??

    P.R.’s in the 06:00h class? How is that possible?

    According to the normal morning crew, the weights are heavier and the stop watch runs faster.

    Nice job this morning D & C!

  • Darren

    I kinda liked the 06:00 time. I think those so called “firebreathers” in the AM are getting SOFT.


  • J Jones

    Soft like water

    “Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot it becomes the teapot. Now, water can flow or it can crash. Be water my friend.” – Bruce Lee


  • Sarah

    CF Girls-


    Jasmine- 5:22 25#
    Sakura- 5:37 45#

    Welcome Jasmine!! All I can say is girls kick ass!

  • sakura

    had fun at sarah’s class today….oh…i mean we totally kicked a$$ in sarah’s class!!! did FRAN with Stav’s wifey. she did awesome!!!

    mmm…45# 5:37 not the greatest esp with the pull ups but a huge improvement from the first time around for sure. i think i used the women’s bar and even had issues with that. can’t find the time but i know i posted it back in a day here.