080923 TUESDAY


Some people have noticed the 5:30 evening class filling up. Don’t worry! That is why we have classes at 6:30 AND 7:30! These classes tend to have much more space.

Please review our new calendar for Class Times.


6 rounds for time,

Run 400m

Rest 2 minutes

Post Times for each run to comments.

Practice good running form, Use the POSE Method, and read lots of good info at the ‘CrossFit Endurance’ Site.



Sleep with nice smelling things if you want to have “sweet dreams”

Professor Tim Jacob, an expert in smell and taste at Cardiff University, said: “Smell is the only sense that doesn’t ‘sleep’. Information continues to reach the limbic system of the brain and that includes the hippocampus, or memory area and the amygdala, that is involved with emotional response.

(And conversely, “Stinky” partners might explain why some people have bad dreams. -jj)

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  • Mark L.

    Craig, for the record, 135# is 84% BW for me. 😎
    Thrusters are my weakness, too. I may start sticking that Thruster ladder in once a week and stick at 135#. My Fran needs it.
    Both the main site WOD and today’s DCF WOD look interesting… what to do… virtual shoveling like a blue collar boy or running like a university professor from University of Oregon…

  • Shannon Stornetta

    Just wanted to thank Luca and the 0800 class for a great workout. I did my heaviest weight ever for deadlifts (5 @ 185 #- thanks, Carry!)… Bryan and I were commenting that we’re already feeling the effects of the workout!

  • jorgy

    As some of you know I attended Robb Wolf’s Crossfit Level 1 Nutrition Certification this weekend. It was awesome, I recommend that each and every one of you attend or at least make a trip to Chico to go and try to gain some knowledge. Robb is one of the most well read individuals I have ever come across, he was very well organized and he knew exactly what he was talking about. As far as what I took away from the cert, I have a new found understanding of “the zone” as well as “paleo” and I can for sure list reasons why they are applicable, especially for crossfitters. I invited Robb down to the Shed to come check out our spot and I hope he takes me up on the offer, because it would be awesome experience for everyone. Yesterday was my first day of true Intermittent Fasting, 1 day on 1 day off and it was very hard not to eat, especially around bedtime. But I did notice that my energy level never sank, I did a WOD around 1pm and I did very well. So if you are looking to drastically improve your diet and enrich your performance come talk to me, I will be at the Shed tonight around 6pm. And bring a notebook because you’ll need to write some of this shit down.

  • Rodil San Mateo

    Check out RobbWolf.com and you can see Jorgy flashing the horns at the Nutrition Cert!

  • Mark L.

    Way to represent, Josh! You’re definitely the most Paleo looking guy in that group photo. Will your increased nutrition knowledge help you kick the Red Line and NO Explode?
    I can’t imagine what your benchmarks will look like with you optimizing your nutrition and sleeping enough. It’s going to be freakish!
    I’ll be there 5pm to 8:30pm for classes, so I look forward to your report during our breaks.

  • Darren

    Thruster ladder and the pull up ladder equal lots of soreness the next day. I am having trouble walking right now.

  • craig

    Awesome, Jorgy. Can’t wait to talk with you about it.

  • luca

    Shannon you did it a great job, as well as all of the other athlets, they all hit a pr with they deadlift (Carry you could have done 190lb). I hope to see you again on Thursday for more strenght work

  • Carry

    Next time Luca I promise not to wuss out.

  • Stavros @ Diablo CrossFit

    You and the word “wuss” cannot be mentioned in the same sentence.

    I agree with Darren, I was sore from 400m lunges on FRIDAY. The combo of 135# thruster ladder and pull up ladder right afterward did not help.
    Today = rest day

    Btw, I just want to let everyone know that my wife is a savage. She did a 15 round thruster ladder with 45#. That’s pretty cool if you ask me.

  • sakura

    So question… What exactly is supposed to hurt from shoveling? All I can say is carrying Kaela around just isn’t nice at all right now.

  • J Jones

    Usually the biggest complaints from virtual shoveling are aching back and grip. But usually I just hurt ‘all over’.


  • Craig

    15 is frikkin’ impressive Jaz. Holy schnikees.

  • sakura

    copy, j. i have the sore back today, coupled with some sore shoulders and a teeny tiny rip on the hands.