JJ and Darren repping out some one arm keg swings with our 95lb keg.


Videos Jeremy and Darren in action:


Back Squat 5, 5, 5, 5, 5

Weighted Pull Up 5, 5, 5, 5, 5

Alternate between exercises. Add weight each round.

Post loads to comments.


Article from Keith Wittenstein at CrossFit Virtuosity:

I’ve got to hand it to you Part 4

Whether you are doing Gymnastics, Olympic weightlifting, Crossfit, or manual labor, your hands take a beating. Your hands and wrists are susceptible to carpal tunnel syndrome, tendinitis, strains, sprains and all sorts of trauma. Doing some or all of the following things can help keep you injury-free and prevent your training from getting derailed. . .


Some of the pictures from the Friends and Family day have been uploaded.

Check them out on our Flickr Page here.

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  • Craig

    Awesome vids! Cool.

  • Jeremy Jones

    Check out the comment on youtube from “xfit888” . . .

    It appears that someone has taken offence to our using a cheap and readily available instrument to practice heavy swings with (someone who signed up then posted a single comment within the first few minutes).

    I guess he took your email personally Craig. Heh heh.


  • Stavros

    I emailed the person through YouTube and invited them to come workout. Hopefully they will, I doubt they’ve really had a chance to see what we’re about. Oh well, their loss.

  • Darren

    Hawk your Juice…


  • Darren

    Stairway to heaven

    50-40-30-20-10 Squats
    45-35-25-15-5 Pushups
    Run 400m
    40-36-32-28-24-20-16-12-8-4 DB snatch (L/R)
    Run 400m
    30-24-18-12-6 Box Jumps
    27-21-15-9-3 Pull ups
    Run 400m
    20-16-12-8-4 burpee
    18-14-10-6-2 Ring dips
    Run 400m

    For Saturday High Noon we did a scaled version of The November 2005 Painstorm

    About 12 people showed up and killed it Stav lead the pack with around 42 minutes, With strong showings by all.

    If you attended Post time and how you feel to Comments.

  • Dan G.

    Painstorm time = 55 min, 59 seconds (jumping PUs and jumping ring dips)

    Brutal. Absolutely brutal. Hardest thing I’ve ever done in my life. Screw that workout.

    Ok, I’m going to lay down now.

  • Dan G.

    Interesting that the youtube hater used the name “xfit888.” Perhaps he/she is from a different crossfit gym that has issues with DCF? Either way, what an idiot.

  • Jeremy Jones - Diablo CrossFit

    Settle down everyone.

    There is no evidence that it is the same person, other than speculation. Personally, I didn’t have that much of a problem with it (I am a big softie), but I was perplexed by the fact he wasn’t interested in our program (why not offer “we try, you try” type of rational).

    Now I am going to see if I can start doing some keg juggling.


  • Jeremy Jones - Diablo CrossFit

    Oh, and don’t forget to rate the videos everyone! No stars yet!? c’mon.

    Darren deserves 5 stars just for his grunting.


  • Craig

    And to clarify everyone, I came down on a Mona Vie sales rep who was dishing shots of juice from his trunk and promoting his product at our open house. Not cool.

    Our community came to be as a result of our mission to make DCF a cool place to workout with like-minded people. We do our best to not sell. We’ll share our passion for, our knowledge of, and our experience with CrossFit for anyone that wants to participate – including those who are financially challenged.

  • Jeremy Jones - Diablo CrossFit

    FWIW, the keg shell is worth $30, and the water is water is free. If anyone knows how to make an adjustable device that can go from 10lbs to 190lbs for less than $30 please let us know.


  • Stavros

    This isn’t under $30, but it’s pretty darn cool. Not sure if the keg or XLS provides a better workout, results TBD.


  • Octavio Chivers

    Hi, I love the content in this website, and the products that are mentioned, but I have a question to you: what do you know about carpal tunnel and Sign language? I have been told that I may want to reconsider studying sign language as my career path because many interpreters develop carpal tunnel! Is this true?? Is there anything I could do to prevent it? Exercises? Any preventative actions? Thank you, any help would be great : )