080906 SATURDAY “Linda”


Stav gets the Labor Day gluttons for punishment ready for their weekend pain.

CF Main Workout: “Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

DCF Workout: “Rowing With The Girls”

Row 500m with “Fran”

21 Thrusters 95/65

21 Pull Ups

Rest 1 min

Row 500m with “Helen”

21 KB Swings (1.5p/1p)

12 Pull Ups

Rest 1 min

Row 500m with “Nancy”

15 Overhead Squats 95/65

9 Pull ups


Coach Rippetoe on the Bench Press



Team sports blamed for the gap between ‘athletes’ and ‘obese’

An over-emphasis on competitive team sports in schools is being blamed for “marginalising” the wider efforts to promote physical exercise.

Research from Loughborough University suggests that healthy individual exercise is losing out because PE teachers want to focus on team games.

This means that pupils are not learning about personal exercises such as aerobics and pilates, say researchers.

Recent Posts
Showing 0 comments
  • Darren

    I love that I did Linda on Tuesday.

    bodyweight of 203
    As Rx
    Dead – 305
    Bench – 205
    Squat Cleans – 153

    I expect Jorgy and Stav to beat this time.

    Hard workout for the Big guys.

  • Mark L.

    Looking forward to Linda @ 160#, soon.

    On the subject of repping the horns, Darren, please note that I remembered this time (scroll down to 9/5 on this link).


  • Bryan Stornetta

    Question..How many people would need to show interest in doing a class at a new time in order to have one added to the schedule? I have been talking with some friends who are interested in joining the gym, but can only do classes in the early am everyday of the work week or at noon during the work week. Please let me know when you can so DCF can get some new clients and expand even more.

  • Danny P

    I second that, Bryan. I think a class at noon would be far easier for me to make, as my schedule is strange. School + bartending = chaotic hours and sleep patterns! Because of the bartending, I usually wake up just before the crack of noon anyway. First thing in the “morning” would be awesome! 🙂

    I do have to say, however, that the expanded schedule is great. I know I haven’t been here long, but its cool to see this place grow!

  • Stavros @ Diablo CrossFit

    What time in the morning Bryan? I leave for work at 615, so, theoretically, I could do a 515 class…maybe.

  • Rodil San Mateo

    Mark – I just saw your Cert group’s photo at CrossFitKids.com. I was surprised to see the class was so big. Great job reppin with the horns!

    Darren – good luck at the Cert at One World. I was just down there yesterday volunteering as a “test subject” for the trainers at the Level 2 cert. It was cool to meet trainers from across the country.

  • Jenny


    The photo on the top is from Labor day!. What a great work out. Thanks !!


  • Stavros @ Diablo CrossFit

    In the middle of a 72 at work. Did Filthy Fifty with another FF. We did it in a globo-style gym, so not all equipment was close, but we made it work.

    Stavros- 20:06
    TC- 22:42

  • Craig

    Bryan – all you gotta do is ask. I think DCF could put together a nooner. 5:15?? Nuts.

  • Craig

    Satuday Shed wod 10 & 11: “Rowing with the Girls”

    Great efforts in both classes. Sorry I held you up Mark – nice job with 2pd kbell – that thing is bigger than your head! Meg did all her pull-ups legit (1st time) and has the callus tear to prove it. Doug: nice work post flu. Jared, ice the back!

  • Jeremy Jones - Diablo CrossFit

    We can add a class if a trainer will commit to doing it.

    My schedule is taxed as it is, so doing a another class would be difficult if I was the one responsible for covering it.


  • Darren

    First in off I love my Wife. WOW went from doing one pull up to 6 in a row and getting all the rest RX.

    That is enough to say Crossfit Works.

    Day one of Cert. Learn so much about science behind CF. Love it I leearn tons about form and how to correct it. So watch out I am coming to regulate Form in a big way.

    Proper Form
    then Intensity.

    I got handeled by Fran, Long day after working 72 hours in a row. I got a 4:40 which is about a minute off my PR. But I have never felt so bad after a workout in my life. I finished and I felt like I was drunk. The whole room was spinning, Worst headache ever, Tasting blood, Wheezing, and Soooo close to Vomit. I dunno why but I got absolutly handled. I got all thruster unbroken(which is a first) but had to break up 15 and 9’s of pull ups. Got the worst forearm pump ever, could barley hold on to bar. And one of the coaches faulted me on my last three pull ups so had to re do them. I ended up finishing third over all. Jason Kalipa was there he got a 2:28 and another guy got 2:38, dudes absolutly ripped it. Tons of crossfit legends where there. Nicole, Adrian, Pat Barber, Freddy, Jolie, and Tony Budding. Can’t get better instructors. Great time. Excited for tomorrow.

    Again my wife is a bad ass.

  • Craig

    Oh man – what kinda luck is that? Go to a cert and Jason Kalipa is there to compete with you. Way to go man! You rep’d us well. Love the description of how you felt – “tasting blood’?? wtf? Don’t kill yourself.

    Meg was awesome today…looking up at me in her last set of pull-ups: “I feel like I’m gonna vomit” she says. I say: “don’t you just love CF?” and she says, “yes, I do!”

  • Stavros @ Diablo CrossFit

    I ate almost a jar of Peanut Butter today.