080815 FRIDAY



We’ll provide the beer, and some food. . . but if you bringing your own dead animal never hurt anyone (or extra chairs for that matter).



Chanda takes a moment to get her game face on for her last set.


Back Squat: 5, 5, 5, 3, 3, 3, 3

Strict Press: 5, 5, 5, 3, 3, 3, 3

Alternate between exercises if you have two bars to work with. Add weight each round (try and work up to your 3 rep max).

Post loads to comments.

Mark Rippetoe Teaches the Strict Press:



Tnation recognized one of the greats in strength training (and CrossFit). Interview with Mark Rippetoe.

(Warning: Tnation may not be considered ‘work safe’. . . it depends how your work feels about a few cuss words and extremely muscular women wearing extremely small ‘bikinis’)

My favorite quote from the article:

Pediatricians, doctors, and orthopedic surgeons are trained in medicine, in how to repair things that are already damaged. That does not mean they know how to exercise. Just because your mechanic knows how to work on your car doesn’t mean he knows how to get you around downtown Boston. – Mark Rippetoe

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  • Mark L.

    That’s half of team shark getting her game face on!
    I love that 6am class. Had to work this morning, though (nothing like sitting in front of a computer and watching the market open, first thing).
    I’ll be in at 4pm, today, and I’m looking forward to those squats and presses!

  • Ruiner@Diablo CrossFit

    Get off those toes!!!

  • sakura

    any nutritionists at diablo? i’ve been having GI issues and was curious as to what is easily digested and consistent with zone/paleo. i’m a little iffy about red meat right now. i want to make sure i’m getting what my body needs and can handle.

  • Craig

    Sakura, you might not want to eat the burgers I’m bringing on Sunday for starters. Lots of burgers.

  • Luca Z.

    Sakura red meat is good as long as it is of good quality, like grass fed, I eat T.J.’s burgers and they are great, also any other lean meat you can get your hands on, turkey, chicken, buffalo ostrich are all good options. As far as you GI problem, I would be more concerned about the quality of carbs you’re getting and how much, I don’t know how many carbs you eat a day and of what type, but I would try to eat more veggies and less fruit, and up the fat intake, again depending on what you’re eating, maybe tell us what you eat on a normal day, so we can get an idea

  • Moises G.

    Hey fellas I e-mailed Austin and the workouts for the Big Girls Don’t Cry Challenge is Fran, Grace, and Karen!!!!!

  • Mark L.

    Sakura, have you tried cutting out dairy? Is this a cyclical problem (possibly something with a hormonal trigger) or constant?
    Luca has some great points about fruits, too. When I was a kid, I used to get “D” from Hi-C and fruit juices with lots of vitamin C in them. Some veggies (especially in high amounts) can cause issues like this, too. Logging your food and trying to limit your variety for several days might help you sort something out if it’s really food related.
    Rodil just got his Nutrition cert a few weeks ago. Care to chime in, Rodil?
    I broke in the new bars Jeremy bought up in Sac today at the Shed with the workout you see above.

  • Stavros

    The Crossfit Nutritionist is Robb Wolf. His soapbox is wheat allergies, i.e. celiac. Check out his blog as well as http://www.celiac.com for more information.

    I would start with the things that are most detrimental to our system; Grains, Legumes, followed by Dairy products. Gluten (found in most grains) is not designed to be digested, it can cause a brutal inflammatory response to our stomach linings. I’d be hard pressed to believe its the red meat. More than likely, if you’re not eating grass-fed beef, it’s the grain, i.e. gluten you’re getting by eating grain-fed beef.

    Basically take a long hard look at your diet. Meats/Veggies, Nuts/Seeds, Little Fruit, No Starch, No refined Sugars. With that as a basis and Zone eating as a guideline you should be pretty successful. Email me if I can help with any more questions or if you want to talk more. Good luck!

  • Stavros

    On a separate note, I am doing my first Triathlon in the morning. It’s a sprint distance taking place in Pleasanton. You may be asking yourself, “have you been training for a Triathlon?”. The answer is an emphatic NO. I have been doing Crossfit exclusively. I have some experience swimming early on in college (95-96), other than that I haven’t been in a pool swimming laps since. I am very interested to see where CF puts me versus some specialized (albeit stellar) athletes in this sport. I’ll report back when I get home! The race starts at 0700, should be done around 0800 or so. Wish me luck!

  • Jeremy Jones - Diablo CrossFit

    Kill it Stav. Just Kill it.

    Mark and I rocked the Back Squats and Presses today. . .Then Carry, Cal and Chanda showed up with some MetCon action (as well as strict presses).

    I didn’t log Mark’s weights, but here are mine:

    BS: 185, 205, 235, 245, 255, 265, 275 (New PR for 3!)
    SP: 105, 115, 125, 135 (F on 3rd rep), 135 (F on third rep), 130, 130 (extra round).

    The MetCon was a quicky:

    21 – 15 – 9

    Pull ups
    Kb swings

    Carry (kipping pull ups, 56lb kb): 10:01
    Chanda (band + jumping pull ups, 26lb kb): 9:24
    Cal (kipping p/u, 44lb kb): 10:24

    Carry and Chanda stuck around for some Strict Press practice. Carry worked up to a set of 3 at 75lbs and Chanda worked up to a single with 70!


  • Mark L.

    I logged mine on the whiteboard right under yours, JJ!
    Best I could muster with the limited time (and my lack of lower body strength) was 225 for sets of 3 on squats and sets of 155 on presses. I did have to purchase a flower arrangement for the wife to buy the time, though.
    GOOD LUCK STAV! You’ve got swimming in your history, and your 5K times have me betting on you making a decent showing. Metcons go a long way to training the endurance events.
    Sorry I missed Carry and Chanda (my 0600 buddies). I did get to say “hi” to Cal before I left, though.
    Strong strength work from those ladies! Keep that up! Strength is one of the 10 physical fitness skills we train in Crossfit!
    See y’all at 1200 on Saturday. I think Darren is running the show.