080914 SUNDAY “Jax”


Jamie deadlifting 140lbs a few days before her birthday (and about 4 months after having Jax). Jamie is back to her pre-pregnancy weight (plus a few pounds of muscle). Nice work Jamie!

Click here to see the first time we did “Jax”

Workout: “Jax”

Not technically one of the ladies or one of the heroes, we dubbed this workout after the heroic effort that my son Jax is putting my wife through on her last legs of pregnancy.

All exercises completed with 20lb weight vest.

1 minute ring push ups

1 minute power clean 135 lbs

1 minute box jumps

1 minute rest

5 rounds for time.

Post total reps completed to comments.

Click here to download a video of Brand X doing “Jax”



Broccoli may protect the lungs

Post thoughts to comments.

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  • Stavros @ Diablo CrossFit

    Hey everyone,

    Austin emailed me and wants to know who is in for the CF Unlimited Challenge “big girls don’t cry” on Sunday, October 19th. He has some spots reserved for us but wants to know for sure, he’s putting the heats together. For those not familiar, it’s going to be Fran, Karen(150 wall ball), then Grace. Check the link out below.
    Please let me know by tonight, if possible, if you’re in, either on the board or through email.


  • Shannon Stornetta

    Stav- Bryan and I are definitely interested… but can you post Fran ad Grace (neither of us can remember those workouts off the top of our heads) and also the time/ place … Thanks! -Shannon

  • Stavros @ Diablo CrossFit

    CF Unlimited (Milpitas, CA)- “Big Girls Don’t Cry” challenge. Sunday, October 19th, starting most likely 0800-1000.

    Here are the workouts…

    95# Thrusters
    Pull Ups

    150 Reps
    20# wall ball

    30 Clean & Jerk

  • CraigH - Diablo CrossFit

    I’m in Stav. Grace post Fran & Karen will be brutal.

    Congrats, Jamie! Its cool to have the wives on board.

  • Mark L.

    Shannon, here are 2 links I’ve found useful when doing workouts “off location” when I can’t find a flesh and blood trainer to help me navigate workouts.



    (Sometimes I just watch the videos for inspiration).

    On another note, I think I’m going to take this week completely off, so you may see me hanging around with my video camera a little.

    Crossfit and Coach recommend taking a full week off “every six weeks”. Pro athletes often take even more lengthy time off after big contests or events (I have 3 NFL friends and they often take consecutive months off after the season end).

    Thoughts on this? Who wants to argue with Coach Glassman? Anyone think Crossfitworld has “exercise addiction issues”? (who will take the flame bait?)

  • Darren

    I am in For The Throwdown in October.

    Also Bryan and Shannon you guys did Grace the other day. And remeber everyone these workouts can be scaled So everyone should come. These big group workouts are sooo, much fun.

    AND yes, Crossfitters could do with more rest. Crossfit definatly tends to be addictive. But if being addicted to fitness is wrong, I* don’t want to be right. For me I know that a week off would probably be good. But from a mental stand point a week off for me would be too hard. At least right now in my training. I am doing really weel with the rouitine of 3 on 1 off, IF, and Zone’ish eating. A deviation from that right now might send me down the wrong road. IE lots of tv and pizza. BUt I do listen to my body, If I am too sore or not feeling well, I 3will take a couple days off. And that extra rest is very beneficial.

  • Jasmine

    Way to go Jamie! You have been doing such an amazing job and look fabulous for just 4 months after baby. What an accomplishment. It has been so fun to watch you through the process and cheer you on along the way! Keep it up. No doubt that you will continue to make personal records over and over and over. Like Sarah says… strong mamma’s are a beautiful thing!

  • J Jones

    Did “The Chief” today from the mothership.

    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

    Post rounds completed for each of the 5 cycles.

    Hardway Bryan – 15
    Bryan S – 25 7/8
    Shannon S – 26 1/3 (70lbs)
    Jamie – 21 (55lbs)
    Jasmine – 20 1/3 (50lbs)
    Shane – 17 (95lbs)
    Holly – 18 2/3 (25lb dumbbells)
    Mountain – 17 (45lb dumbbells)

    I did it with 155lbs (scaled up because I am 200lbs). Stav used 155 because he is a 185lb BEAST.

    4.9, 5, 5, 4.6, 5 = 23 1/2

    Stav: 23 2/3 RD’s



  • Stavros @ Diablo CrossFit

    178 lbs. last time I weighed myself (month or so ago). Everybody pushed themselves and gave 100%, another solid DCF crew!

    ; )

  • Mark L.

    Darren, that’s an interesting comment. I, too, have a hard time taking off time because Crossfit is just so darned FUN! Not many exercise programs can say that their participants are addicted to it like crack.
    Anyway, years of all that wear and tear and no rest could lead up to one BIG tear, and a whole lot more time missed in the shed.
    Injury time outs are way less fun (and more expensive) than ones we plan for. Missing our WOD (and gym buddies) is emotional torture for me either way, but one is definitely better than the other (take it from a guy who spent a month with his arm in a sling).

  • Craig

    Cool wod this morning. My run that one tomorrow.

    The problem with rest is you don’t “feel” it. And, the 1st few days post rest are tough.

    But, the body has got to heal. Fitness is adaptation to overload. Adaptation occurs during rest. Muscles take 72 hours to repair fully post load and tendons, especially inflamed or strained, take longer.

    Don’t get me started on the harmful effects of cortisol.

    1 week off every 6 is a good baseline. 2 – 4 weeks off every 12 months is a good idea too.

    Rippetoe pounds the table on this point in his books on strength training and coaching for strength.

    “Recovery must be sufficient to enable adaptation to occur while avoiding over-training.”

    Overtraining symptoms: excessive soreness, mood swings, appetite loss, performance declines, loss of sleep, etc.

    Many factors contribute to proper recovery, including protein quantities in diet, sleep, hydration, etc.

    My conclusion: listen to your body. If you’re often achey and irritable, you are dreading your workout, not sleeping well and your performance is waning, then take a week off and see if that helps.

  • Stavros @ Diablo CrossFit

    So far for the CF Unlimited Challenge;

    Bryan S.
    Shannon S.

    Who else?
    Moises? Mike M.? Carry? Hylie? Jaz? Sarah the Destroyer? Let’s hear it? I need to email him back no later than tomorrow with our numbers.

    Also, for those who are going, let me know what shirt size you want.

  • Carry

    Sounds like a good time….I think I’ll join you guys 🙂

  • Shannon Stornetta

    Stav- Bryan and I are definitely in for the Big Girls Don’t Cry. I’m a small or med shirt and Bry is a large.

  • RUINER @ DiabloCrossFit

    I ought to be back up north in time for that. I’m down here in Riverside til around Oct 3rd. I’m down for it, but I won’t be around to register till i get back.
    Email me if you get a chance.

  • Moises G.

    Hey Stav, I talked with Austin via e-mail a while back when he first mentioned the challenge. I got a spot reserved man, I am in for sure bro.

  • jorgy

    Jorgy is in for the challenge, i signed up on day two. i didn’t want to get cut off again, like at the games. And yes, I referred to myself in the third person

  • jorgy

    Jorgy is in for the challenge, he signed up on day two. he didn’t want to get cut off again, like at the games. And yes, I referred to myself in the third person

  • jorgy

    Jorgy is in for the challenge, he signed up on day two. he didn’t want to get cut off again, like at the games. And yes, I referred to myself in the third person