080708 TUESDAY

 In Daily Workout


Ok so the results are out, we know who the best of the best are, but what about the rest, are they not worth mentioning? What about the stories withing the story, what about our own Carry Warner,for example she never did Deadlift 185#, not even once, before the games, she did it 25 times.


What about Stavros Kalogirou, he ripped every single one of his calluses of both hands and still kept going on the pull-ups bar, slipping on his own blood.


Yes it was great to see OPT in action or Jolie, but I had more fun watching the rest grinding it out and achieve P.R.s

the look on their faces as they finished the work. Every one gave 110%, and I think they all got something back, some personal accomplishment, some training tips,some ideas, for sure some great memories, to bring back to their boxes and start building on it for the next year’s games.

I for once already can’t wait.

Lose your Breakfast with Luca:

In honor of the games lets do our on scaled version of them

21 Thrusters (95#,65#)

21 Pull-Ups (chest to the bar)

1 min rest

3 Rounds for time of

5 Deadlifts (275#, 185#)

10 Burpees (your thighs and chest must touch the floor, and you must clap your hands while in the air)

1 min rest

800m run

Post times and comments.



Doing this one simple thing made people loose TWICE as much weight as dieters who didn’t do it. Can you guess what it is?

“The study involved people from four U.S. cities: Portland, Oregon; Baltimore, Maryland; Durham, North Carolina; and Baton Rouge, Louisiana. Their average weight loss was about 13 pounds (6 kg). But those ________________ six or seven days a week lost about 18 pounds (8 kg) compared to 9 pounds (4 kg) for those not _____________________..

The average age of people in the study was 55.”

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  • Craig

    Two of the most inspirational moments for me. Great pics, Luca!

    CrossFit is so much more than fitness.

    Carry, that was simply awesome watching you grind out your reps – 1 PR after another.

    Stav, we were all right there with you as you looked down at your hands in despair and kept getting up on the bar.

  • sakura


    It’s amazing knowing that I was at DCF on your very first day. Look how far you’ve come. You are simply amazing. Being able to say, “Yeah. I know Carry…” makes me feel like the cool kid on the block. ;]

    Can’t wait to train with you again at DCF…someday. =]

    p.s. Baby Kaela says hello.


  • J Jones

    I swapped the pic of Stav for this one. The grimace, the veins, the 8 pack. . . Savage.

    Amazing performances by everyone!

    It also looks like Kallista Pappas has a workout named after her: 30 clean and jerks with bodyweight!


  • Luca Z

    Thanks JJ much better picture than mine.

  • sarah

    I wish i could have been there. I got the goosebumps when i read Craig’s comment. Awesome athletes!

  • Mark L.

    Angie (first time)
    In a school playground in full sun near White Pines Lake in Arnold, CA
    Temp: 95F, 4,000 feet elevation

    100 Pull-ups, then
    100 Push-ups, then
    100 Sit-ups, then
    100 Squats *phew!*

    I did not mix up the exercises (is that even allowed?) Made a small Ab-Mat like hump in the playground from the recycled tires stuff in the box for sit-ups. Got a partial under skin rip during rep 70 of pullups, so I fingertipped the rest to keep it from opening (and messing with my vacation) which added some time.


  • Mike Erickson

    Great pictures. I’m really sorry I missed most of the first two rounds. That won’t happen again. All of the Diablo participants were inspirational at the games, thanks for giving your all and your great spirit. I got there in time to see Rick and Jorgy do the hill run. Rick’s group took off first, Rick had a great start running in second place up the hill. Coming down the hill in second to last place however. Afterwards Jorgy asks “What do you think?” Rick repies “Truthfully? Don’t sprint the uphill.” I loved it. I also think Darren is a beast. Carry’s kipping pull-ups are awesome. Stav has a huge heart. Jorgy looks like he’s plotting to take over the crossfit world. That was a memorable weekend.

    Great article, got my guilt trip going. Dr. Jen asked me last fall “Started a food diary yet?” Sorry to say I still haven’t started one, nor have I reached my goal of sub 150 lbs. Damn. Thanks for the reminder.

  • Craig

    Mark: thats CrossFit bro – anywhere you can! Good work.

    No break ups for Angie, just grind em out.

  • sakura


    How were the pull ups? Freddy said they were hard. Still can’t imagine hitting the bar with my chest…let alone actually doing a kipping pull up (HAHA). Still trying for them every chance I get.

  • J Jones - Diablo CrossFit

    Sakura, get your butt back in here and we’ll make you do them!

    As far as the chest hitting bar part. I stand by my assumption that the thrusters were making people’s chests and shoulders tight, which made the last two rounds of pull ups incrementally harder (not enough ROM).

    If I was a little smarter, I might have picked up on it sooner and told you guys to stop and stretch out after the thrusters and during the pull up sets. Stick ‘pass throughs’ like we always do with the PVC would have been perfect, but just using the pull up post probably would have worked as well.

    Oh well. . . next time.


  • J Jones

    Darren and I went head to head with “Fat and Short” Angie:

    50 pull ups
    50 push ups
    50 sit ups
    50 squats

    All with 20lb weight vest.

    We tied with 7:28. I think we should have either done more weight or more reps, but I did get 36 consecutive pull ups with the 20lb vest on. I probably could have got to 40 at least if I wasn’t worried about the rip on my hand.

    I ended up ripping anyway on the last two sets. It is one of the biggest rips I have ever had. It is the size of a silver dollar. Hello super glue!


  • RUINER @ DiabloCrossfit

    Clean and Jerk 30 Reps 155# for time…
    9:something…miserable. I’ll be back today for some total action!! See ya at 1800!