080811 MONDAY


How about a little Sunday Golf. . . Medicine ball golf that is (up-hill is even better).


Tabata . . .

Dumbell Push Press (35lbs men, 25lbs women)

Sit ups (with ab mat)

Dumbbell Deadlift (35lb dumbbells men, 25lbs women)

A “Tabata” interval is 20 seconds of reps followed by 10 seconds of rest for 8 rounds (4 minutes total). Your ‘score’ is the lowest number of reps completed in any one set. No rest between sets. Total score is the combined total of the three exercises lowest score.

Post score to comments.



The Heat might have a benefit to Olympic Athletes

However, the Nottingham Trent study suggests that heat is not necessarily a bad thing, especially in sports with a tactical or mental angle. . .

Okay, no more complaining about the heat at the Shed. -jj

Post thoughts to comments.

Recent Posts
Showing 0 comments
  • Jeremy Jones - Diablo CrossFit

    I have to say that is a great picture with 3 medicine balls in the air at once. Good show.


  • Mark L.

    TRAINING IN HEAT: I remember reading an article/study around ’89 or ’90 that showed that growth hormone was secreted at significantly higher levels by athletes training in 85 degree (or higher) heat versus 70 degree heat.
    I remember because I actually talked to the gym manager (then, “Golden Triangle”, now our neighborhood 24-hour) who told me that he kept the AC set at 68 degrees because “people don’t like to sweat too much when they work out.”
    I laughed at him, and he got mad.

  • Carry

    Great work out this morning! Getting back to the pull-ups!

  • Craig

    Thanks for the push this morning guys. Good one – we did the CF Main wod, a “super Fran”. 1st time over 100 pullups in a long while. My hands held up pretty good. 60 Thrusters took the air away.

  • Craig

    By the way, new DCF’r, Dan, grinded it out with us this morning. Nice work man.

    Poor guy, he’s getting the “Bryan” treatment, brutal wods in his first weeks. Hang in there bro, it gets better.

  • RUINER @ DiabloCrossfit

    CF warm-up
    Health lift 5,5,5,5,5
    275, 295, 315, 335, 350
    5 rounds of
    55# DB HSC 5 reps
    10 burpees
    Great start to the week.

  • Mark L.

    Had to work starting at 0600, today, so no AM workout. I’ll have to come in for Super Fran during open gym, later today. First day of last heavy IFs for 2008 for me, so I have a couple days before workouts get hard. I’m trying to lean into the tape for my 40th birthday (10/31/68). SOOO CLOSE TO TARGET FAT %!
    Strangely, with no dieting the past 2 months (other than making good choices), I’ve continued to lose bodyfat and gain muscle by doing 3 – 4 metcons a week. Weird how that works…
    I saw Victor at JC Pennies, Sunday, while I was buying new pants (the ones I bought early in the year are literally falling off me).
    Thanks for the push, everyone!

  • Dan G.

    Thanks Craig. I’m not planning on going anywhere! I heart the 6am class!

  • Jeremy Jones - Diablo CrossFit

    That’s funny.


  • Dan G.

    Will someone please educate the newbie? What’s a metcon?

  • RUINER @ DiabloCrossfit

    Metcon is shorthand for “Metabolic Conditioning”
    At crossfit we don’t just train for time…we type for time as well.

  • Dan G.

    Thanks for the info. I found a pretty simple definition of “metcon” on the crossfit forum.

    “Metcon doesn’t have a strict definition. Its about intensity. Intensity is about power output over time… It requires many of the things I mention below, not to mention stability and balance.

    If i had to define metcon i would do it like this

    1. High Heart Rate
    2. Simultaneous Use of Many Muscles
    3. Continuous Movement
    4. Short to Medium Time (5-30 min)
    5. Pain.
    6. Increased breathing rate.
    7. More pain.
    8. Fear and Loathing

    And the best way to tell if your doing a metcon workout? YOU’LL KNOW IT !!!”

  • Stavros

    Mainsite WOD today at the station;

    18:55 as RX’d

    BRUTAL WOD. Haven’t felt lightheaded in awhile, good one!

  • Jeremy Jones - Diablo CrossFit

    Sunday’s Tabata scores:

    Shannon St 35
    Ruiner 27 (with 44lb Kbs!)
    Dan G 30 (25lb dbs)
    Mountain 22 (25lb dbs)
    Anne 35
    Jamie 37 (10lb dbs)
    JJ 37

  • Dan G.

    Not that it matters, but I was using 35lb dbs as Rx’d. =)

  • Craig

    It always matters with this crew, Dan. Believe me.

    Just ask Jorgy and Rick.