080912 FRIDAY


Jared’s face says it all.


5 rounds for time:

400m run

10 Strict Presses at 115lbs

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How to avoid heart disease: Brush your teeth.

“The mouth is probably the dirtiest place in the human body,” said Dr Steve Kerrigan from the Royal College of Surgeons in Dublin, Ireland. “If you have an open blood vessel from bleeding gums, bacteria will gain entry to your bloodstream. When bacteria get into the bloodstream they encounter tiny fragments called platelets that clot blood when you get a cut. By sticking to the platelets bacteria cause them to clot inside the blood vessel, partially blocking it. This prevents the blood flow back to the heart and we run the risk of suffering a heart attack.”

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  • Jenny Verschuur

    Tabata Planks rock!!!! Thanks for your support Mark and JJ. Have a great weekend

  • Jared Ramirez

    Psssh. That pic would be a whole lot cooler if there was actually some weight on that bar!

  • J Jones

    Yeah, those tabata planks were brutal.

    (20 seconds facing down, 10 seconds on your side, 8 round)

    Don’t worry Jared, you’ll be doing 95lb overhead squats in no time.


  • Mark L.

    Jared, that’s plenty impressive at

  • Will

    Hey guys,
    I’m from Crossfit ONeWorld here in Union City, but my job may send me up your way for a bit, and I was thinking of becoming a Diablo family for awhile. Obviously willing to purchase a month membership, don’t want any handouts. Stavros and I were at our level 1 cert together, but I’m not sure if I know anyone else there. Hope I’m not run out of the building or anything. Not a sure thing yet, but I’m looking to eventually moving up there in the future, so I thought this might be a great time to test the waters.

  • Carry

    Will, I think you will find DCF crew fun and hard working. You will be welcomed! We love new people 🙂
    When will you be stopping by?

  • Jenny Verschuur

    Crossfit!, how can you not love it, I am already looking forward to Monday’s work out!
    Jenny V.

  • Will

    perhaps sometime early next week?

  • J Jones

    Nice to ‘meet’ you Will. I am Jeremy the Head Coach at DCF. I have been out to your place a few times when our people were getting certified etc. I love the CFOW crew (not to mention we ‘merged’ our parties at the CF Games and we all had a blast).

    C’mon down! Email me if you’ve got more questions:


    The girls class did “Rowing with the Girls” today (I think that workout is a hit).

    Vicki (Luca’s Vicki!)
    Nick (second time doing this workout this week!)

    I don’t know times, but it was crazy watching everyone do that workout at the same time.


  • Stavros @ Diablo CrossFit

    Guess who’s back?

    Yep, Stav and D Roe are back from Desolation Wilderness. A 3-day backpacking adventure, we did a 8500′ peak for time WOD yesterday, it was awesome! Great pictures to share, I’ll forward some.

    As far as Will from One World, make no mistake, he is a stud. He would be a great addition to our gym. We’d be lucky if he and his wonderful family moves here. See you all soon!

  • Rodil San Mateo

    Will – Hope to see you at The Shed soon. I’m going to the Fish Tourney at One World next Friday, so I’ll hopefully catch you there.

    Sarah’s class was a blast this morning. Eight people rowing or doing various parts of Fran, Helen and Nancy looked chaotic but everything moved pretty smoothly. I saw Craig, Darren and Stav do the Rowing Girls on Monday, so I had a little warning for what we were in for.

    I’ve got a question for anyone who is trying Intermittent Fasting. Is it normal to wake up the next morning (about 11-12 hours after the last meal) and have your stomach totally grumbling for food? I’ve tried IF 3-4 weekdays for the last two weeks, about 13-16 hours fasting, and I feel pretty good except for the my stomach right after waking up. The rest of me is fine until the first meal.

  • Craig

    Did my Hero wod today for Sgt Paul and Christina:

    Badger – 33:07 PR (comeback is on track!)
    -3Rnds: 95# FSCleans, PullUps, 800m Run

    Rodil: very normal. What I do: eat a handful or two of berries/fruit and/or some nuts – it’ll settle your stomach and hold you over until you eat.

    Glad to have you Will!

    AWESOME HEROS WODS TO MARK’S THU NIGHT CLASSES! Way to go on the Murphs. A fine tribute to Paul and Christina.

  • luca z.

    Rodil, your stomach is used to get food when you get up in the morning, so it expects food comming and start the process of digestion, it normaly stop after a while right?

  • Darren

    IF question: I used to get super hungery in the morning too. Now it doesn’t happen as often, BUt if it does. Some of the Reading I have done says to Drink a large glass of water right when you wake up. You can even add a little lemon in it for taste. But that will usaully do the trick until noon. Then it is grub time. My favorite time.

  • Stavros @ Diablo CrossFit

    If you go to the mainsite, and then the CF Games section, there’s a new video of Libby from CF Omaha. Yes, I watched it, BUT, Diablo Crossfit is in the background of the whole video. You can see Carry, Jaz, Isaiah, and tons of DCF shirt.


  • Will

    Thanks for the warm welcome guys. I might just show up tomorrow morning at 10 or 11, you have me so psyched.