+++ Bring your favorite Health, Nutrition, and Fitness Books (2 or 3) to the Friends and Family Day so that people can can check out what to read +++


Darren doing some tire flips while everyone watches from the shade.


4 rounds for time,

Run 400m

Rest 2 minutes

Post total time to comments.

Afterward, practice weighted ring dips 5, 5, 5, 5, 5



Part 2: What Happens To Your Body When You Fast? – Playing With Hormones (from Scott Kustes again).

Last time, we started looking at the physiological effects of fasting. I first looked at it from the perspective of energy production. As we saw, fasting has several effects on hormones, such as glucagon, epinephrine, and adrenocorticotropic hormone (ACTH). These hormonal effects allow the body to tap into its stored energy reserves so you can keep on trucking. Today, I want to look at a few additional hormonal effects. Part of the problem we run into is that studies thus far have been done on long-term fasting of multiple days, whereas we’re more interested in the short-term effects of Intermittent Fasting. So we’re going to have to do some educated theorizing. . .

. . .If we look at growth hormone (hGH) and insulin-like growth factor (IGF), we also see increases during fasting. As Robb pointed out, these two hormones “are crucial in actions such as tissue repair, hypertrophy, DNA repair, lypolysis, and, to some degree, strength.” That seems to bode well for those of us engaged in intense activity and could explain why so many people report improved workout recovery while IFing. And while IGF has been linked to some forms of cancer, animals tested on IF protocols have shown increased IGF levels, but decreased levels of disease. . .

Post thoughts to comments.

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  • Ruiner@Diablo CrossFit

    NICE!!! I love this one.
    It’s gonna be nasty with the hill there though.

  • Bryan Stornetta

    Welcome back to Meghan and Darren.

  • Craig

    Good wod today.

    Best tire flip form: Rodil. We did burpee tire flips last Sat (push up on side of tire, flip tire, jump into and out of tire, repeat) and he nailed the heavy tire with fantastic tire DL form.

  • Darren

    Woarst DL form in the Pic. I am so ashamed.

  • Jeremy Jones - Diablo CrossFit

    Darren’s busted.

    (Actually I think he was just setting up the Medicine ball golf hole).


  • Stavros

    Just did the DCF WOD at the Shed;

    4 X 400m sprints (with DCF hill)
    2 mins rest in between

    1st- 1:17
    2nd- 1:20
    3rd- 1:23
    4th- 1:19

    Great WOD, I heart sprints.

  • Carry

    Happy Birthday Josh! Hope you had a great night 🙂

  • Mark L.

    Did Josh just turn 20? They grow up so fast. One more year and he can have his first sip of alcohol. =)

    Welcome back Darren and Meghan! You’re not out of the heat, but at least you’re out of the humidity…

  • sakura


    How’s little Olive doing at the Ladies’ class?Kaela’s so hyper, antsy and ALL OVER the place. I’m reluctant to bring her with…unless I stick her under the tall box. Hehehe…hm…*light bulb*

  • bryan stornetta

    WOD of the day results
    4 x 400m run with 2 min rest
    1. 1:16
    2. 1:16
    3. 1:15
    4. 1:14
    Total: 5:01

  • Craig

    Sakura, how about a play n’ pak?

  • Jeremy Jones - Diablo CrossFit

    Some numbers from today’s athletes:

    Stavros – 1:17, 1:20, 1:23, 1:19 = 5:19
    Darren – 1:16, 1:18, 1:24, 1:22 = 5:20
    JJ – 1:29, 1:18, 1:24, 1:26 = 5:37
    Bryan St – 1:16, 1:16, 1:15, 1:14 = 5:01
    Scott – 1:56, 2:05, 2:06, 1:53 = 8:00
    Travmeister – 1:48, 2:06, 2:05, 1:57 = 7:56
    Anne – 1:48, 1:49, 1:49, 1:45 = 6:31


  • Mark L.

    Pack and plays are great… once you figure out how to set them up. Whenever I set ours up, it reminds me of those things you find in bars with the rings and the ropes, “see if you can untangle these two rings”.

  • sakura


    we never bought one. =( i thought about it but we just got a couple of gates and since i’m home with her i’m always watching her. that and she’ll be one in a couple of weeks and i’m afraid she might just outgrow it in a matter of months. she’s already climbing up on the back of the couch and hangs on to the railing on the stairs.

    how long would you say they “last”? she’s pretty tall already and is starting to do pull ups on her gates.