The future of Diablo CrossFit, Jax and Olivia, working on their stretching routine

It’s a great thing to bring your kids into the gym, they start thinking about it as normal, they get the idea that working out is a cool thing, something for them to do, beside playing video games and watching T.V. It doesn’t matter what the age, they don’t have to lift weight to be working out, young kids can jump, run, do wheelbarrows, jumping jacks, anything to get their bodies moving and as they grow up they start with some exercises like light dumbells work, push-ups, squats, you name it, and they are more likely to stick with it into their older years.

So next time your kid s are bored because there’s nothing to do this summer bring them to the gym and have some fun with them, it’s a great bonding experience too.

Lose your Breakfast with Luca:



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A new type of gym just for teenagers

And here is an article about what to have them do and how much.

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  • Sarah

    Genesis has been practicing her kips for quite awhile now. Today she yelled across class for me to watch her get her nose up to the bar in her first pullup…it was a proud day for momma!

    Way to go, Gen! You are an awesome chick!

  • Darren

    FGB today at the shed

    It was an all out war with a ton of PR’s

    Craig new PR and well on way to 350
    Brian not sure about PR but def. represented and had to do Row first, which sucks.
    Moises PR and then had to suck it up and work the night shift.
    Darren got a Pr of 410 and had a new DCF record, until
    Jorgy came in next round and PR and set a DCF record of 435. He is sick and well on his way to a top 10 finish at the games.

    Love the Shed, the community of people, and the good hearted competition that drives us.

  • Mark Lind

    Wow! What a proud moment, Sarah. I’m doing “Crossfit Kids” next month, and as I’m thinking about that event, I think of my 4 1/2 year old and 8 month old cresting Genesis’s age, and thinking:
    “This could be a great beginning!”

    You’re an awesome trainer! Keep it coming, sister!

  • Darren

    Speal had top number posted on main page (437)

    Our little secret is going suprise alot of people at the games.

  • Moises G.

    Darren I agree totally!!! The DCF family is full of competitors and hard working individuals. I love all of you guys, it’s amazing how far advanced our athletes are compared to other gyms. Strong work to all of the beast’s at the Shed today during FGB.

  • Craig

    Thanks for the push today guys. 340 for me and I started with SDHP. Felt fantastic until I rowed – which just sucks the air out. Bryan, the stud, started with Rowing!!

    Jorgy- thanks for the pacing idea. Its huge to have a number in mind, hit the number and get a little rest before going again.

    I’ve got 375 easy next time.

    By the way, Speal didn’t have to deal with our smoke polluted skies.

    Really awesome to do a wod with the boys again – I actually trained with Jorgy! darren over 400 – awesome too.

  • Craig

    Btw, great pic!

    CONGRATS, Genesis!

  • Stavros

    All I can say is WOW. Those are impressive FGB numbers. I need to face my fears and do FGB again, lol. Anyone around today interested in doing it? Mike? Carry? Rodil? Anyways, great job guys.

  • Luca Z.

    Congrats Genesis great work, Sarah I know the feeling, I remember when my son did his first pull up too, the look on his face was priceless, he has been walking a little taller ever since

  • Mark L.

    I think maybe I’m stupid. I see that someone posted a “top number” at 437, and Darren did over 400, and Craig got 340 and can probably get 375 next time…
    But then I think 437 what? Seconds, pounds, reps, dollars, rubber duckies, tree trunks? Is it
    What workout is this? I’m so confused.

  • Craig


    Above 400 is just plain, elite rare.

    You’ll understand after your first. Go do it with Stav today.

    “Fight Gone Bad!”

    Three rounds of:
    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20″ box (Reps)
    Push-press, 75 pounds (Reps)
    Row (Calories)

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

    Add your points and post them to comments.

  • Luca Z.

    If anybody is interested next July 12th Jack Lalanne, the one and only, is going to be in S.F., precisely at his grandnephew’s new crossfit gym http://www.lalannefitness.com, he’s going to be at the grand opening ceremony starting at noon

  • Luca Z.

    One more thing, there better be a crap load of videos of Josh, Rick and Carry on the main site after this games, because so far nobody from there came to videotape them, they deserve to be there just like Speal, Dutch, Jolie and all the others

  • J Jones

    Wow that’s pretty cool! I won’t be able to go though. Damn.

    Great posts everyone! I can’t believe everyone’s performances on FGB. That’s frick’n awesome.


  • Mark L.

    I don’t want to rain on anyone’s parade, but the American Lung Association says it’s not a good idea to exercise outdoors when the air quality is as bad as it is.
    Thanks, Craig, for the explanation. I’m going to have to get myself a mechanical counter or something. I lose track of entire rounds when I do WODs, so counting up to hundreds of reps might be an insurmountable goal in itself. I haven’t figured out if this particular shortcoming is because I’m just totally focused on the work or if I’m just getting old.
    Luca- I am coming to the games with my camera, and Nate and I (or maybe just I) can put something together, and upload it to YouTube. My family is going up to the mountains that weekend, and I’m hooking up with them on Monday. I can post stuff from the Big Trees area, believe it or not, and I have a week off work, too!

  • Luca Z.

    About the air quality my son’s soccer team canceled all practice for this week, do to the smoke filled air

  • Stavros

    Bah, the smoke gets in your eyes…so what?


    Ha…all of our soccer practices and games have been canx til July 8th!!! BOOO!!!
    But my sprint work is still coming along. Been working on 200’s through 800’s. Did a 2 miler yesterday @ 13:56.
    I think it’s coming along nicely. I need to do more distance work tho if I’m gonna hit that half in september. i know I can hit a 10K in around 40 mins.

  • J Jones

    Mark your point about counting is valid, but not really a problem. For FGB you just have to count each round separately then add them up after the whole workout is completed.

    You don’t even have to count each exercise separately (wall ball 1, 2, 3. . . 50! next SDHP 51, 52, 53. . .67! next box jump. . . 68, 69. . . you get the idea).

    That being said, whenever this is done at a cert you alway have a counter counting your reps and righting them down (and making sure you are using proper form). That lets you go balls to the wall (literally) without having to worry about reps.


  • Mark Lind

    Balls to the wall! Classic!
    I think my counting issues are something I need to overcome if I’m going to properly benchmark my performance.
    As for Stav’s comment, you in particular probably DO want to train in this smokey air. It will be good practice for your job. Maybe it will train the cilia in your lungs to work harder and faster.
    Anyway, the medical community is finding that wood smoke can trigger lung related issues like athsma, bronchitis, etc just as quickly (if not moreso) than the more unnatural kind of industrial and vehicular smog we’re used to. Something to do with the particulate size and density.
    Mostly these warnings are for people that know they have a lung problem (or the old and infirm), but it’s probably a good idea to take it easy or do an indoor WOD if you have the choice (or work on your muscle ups or Oly form).
    The thing that got me was that the warnings posted by the Bay Area Air Quality people even suggested turning your A/C to “recirculate”. That’s bad.
    Personally, I’d rather err on the side of caution, but I don’t have a bungee jumping, roller coaster riding, firefighter type personality, either.

  • Craig

    Regarding air quality: workout indoors and its not a problem, especially for short duration wods. The fear is way over-hyped. Asthma? Fine, you know already what to do. Josh, Darren and I set PRs yesterday and alive to talk about it.

    Mark: you have to do the workout first, before worrying about adding up your reps. We counted reps for each other yesterday.

  • Mark Lind



    I been watching the vids from the affiliates page and I’m sure that we would smoke most of em like cheap crack.
    Especially with numbers like you guys have been putting up.

  • Stavros

    FGB at 1600 today at The Shed. I PR’d at 325, 60 more than last time I did it. Jorgy was my “Coach”(thanks bro). This is the 3rd time I’ve done FGB, 2nd time was at the Level 1 Cert where I got 265. I really think this workout defines what we do at Crossfit.

    “constantly varied, high-intensity, functional movement”

    I love this stuff.

  • J Jones

    FGB on Friday morning (had to jump in on the ‘Fight gone bad Fest’ that was going on this week).


    Not a PR for me, but better than my last couple performances.