080907 SUNDAY


Instead of “Where’s Waldo?” we have “Where’s the Horns?”


Tabata kettlebell swings (53lb kb men, 35lb kb women)

1 minute rest

Tabata Thrusters (35lb dbs men, 25lb dbs women)

1 minute rest

Tabata hill sprints

A Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated for 8 intervals (totaling 4 minutes). Score each exercise by using the lowest number of repetitions completed in any single 20 second interval. For hill sprints count total laps completed for the entire Tabata interval (all 4 minutes).

Post scores for each exercise as well as total score to comments.



Performance Enhancing Drugs for the Brain?

In April, the prestigious journal Nature reported that one-fourth of the 1,400 people responding to an informal survey admitted they had taken drugs for nonmedical reasons to improve their concentration or memory. The medicines included Ritalin, a stimulant for treating attention-deficit hyperactivity disorder; Provigil, for sleep disorders; and so-called beta blockers for cardiac arrhythmia.

Post thoughts to comments.

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  • Craig

    YES! Nice, Mark, nice.

  • Bryan Stornetta

    Stav…I would be game to try a 5:15 am class. I have yet to do an early morning class (before 8am) and I was wondering if doing such an intense workout would have a negative effect on productivity through out the day. Any input or advice from anyone?

  • RUINER @ DiabloCrossFit

    I’ve found that the morning…early, is a great time to train. You get your workout done early so you’re free in the evening to watch football.

  • RUINER @ DiabloCrossFit

    Tom Brady…out for the season…best news i’ve had all year.

  • Mark L.

    I love the 6am class (M, W, F). I actually feel like I’ve got more energy first thing at work (no slow ramp up).
    The other side effect is that since the workout starts early, I’ve almost forgotten that I did anything by mid-afternoon. =)