080908 MONDAY


Darren Rosten with Tony Budding at the CrossFit Cert at CrossFit One World (Jeremy and Jax Jones visiting Sunday afternoon on the right).


Darren was paying close attention to Adrian Bozman’s lecture on CF programming (seriously, I had to get his attention so that he would give me the horns for the photo).


Darren repping the horns in the middle again. You can also see old DCF regulars Burton and Charmane (Char is on Burton’s shoulders) as well as Dustin Joseph in the crowd as well (all in the center pic). We hope to see you all again at the Shed soon!

Workout: “Grace”

135 lb Clean and Jerk, 30 reps for time.

(Power cleans and push presses allowed: i.e. “overhead anyhow”)

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Video: Crossfit Signature Workout Grace… 135 lb Clean and Press performed in Austin TX



“I say to you, this morning, that if you have never found something so dear and precious to you that you will die for it, then you aren’t fit to live.

You may be 38 years old, as I happen to be, and one day, some great opportunity stands before you and calls upon you to stand for some great principle, some great issue, some great cause. And you refuse to do it because you are afraid.

You refuse to do it because you want to live longer. You’re afraid that you will lose your job, or you are afraid that you will be criticized or that you will lose your popularity, or you’re afraid that somebody will stab or shoot or bomb your house. So you refuse to take a stand.

Well, you may go on and live until you are ninety, but you are just as dead at 38 as you would be at ninety.

And the cessation of breathing in your life is but the belated announcement of an earlier death of the spirit.

You died when you refused to stand up for right.

You died when you refused to stand up for truth.

You died when you refused to stand up for justice.”

-Dr. Martin Luther King, Jr.

From the sermon “But, If Not” delivered at Ebenezer Baptist Church on November 5, 1967.

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  • Dustin Joseph

    Thanks for the shout out bro I appreciate it. Darren is a true beast and the DCF crew should be proud of him. You could always tell where he was at because of the DCF Shirt and his intensity. Congrats again on the kid I think I see a Champ in the making and he might even give pops a run for his money one day. See you guys soon.

  • Carry

    Good gridner this morning Jimmy 🙂
    Jax is SUPER cute…what a good baby!

    Congrats Darren…and yes your wife is a bad ass. All go no quit.

  • Craig

    Awesome quote, jj.

    Grace video performance was a nice display of power but not good c&j’s imo.

  • Mark L.

    Not many people can put things in perspective like Rev. King. Thanks, JJ!
    Jimmy’s workout was great this morning. My wall balls (my nemesis, along with thrusters) are definitely making progress. 100 in a row will definitely help for next time, too. It’s all about the training effect!
    Great job on the cert, Darren! Sounds like you ate it all up.

  • Darren

    WOW, I am wrecked. between Fran first day, FGB second day, and all the learning and holding of the movements through out the class. Learned soo much about form and reasons behind Crossfit. Excited to put it into practice. See you at 4 pm

  • Rodil San Mateo

    Great photos from the Cert at CrossFit One World. DCF reps at Certs two weekends in a row!

    Anyone else going to the C2 rower Fish Tourney at One World on Sept 19?

  • Stavros @ Diablo CrossFit

    Did Craigs crazy WOD from a couple days ago;

    “Rowing With The Girls”

    Row 500m with “Fran”
    21 Thrusters 95
    21 Pull Ups
    Rest 1 min

    Row 500m with “Helen”
    21 KB Swings (1.5p)
    12 Pull Ups
    Rest 1 min

    Row 500m with “Nancy”
    15 Overhead Squats 95
    9 Pull ups

    Stavros- 13:08
    Darren- 13:57
    Craig- 14:13

    Really solid WOD.

  • Darren

    my time was 13:18 but I did 21 95 lbs clean and jerks instead of thrusters. Legs couldn’t handle it.