080926 FRIDAY


Not only did the 5:30 class do the “Dad” workout, but they all got matching “Bill” tattoos (mimicked after Bill’s original tattoo) in honor of Craig’s Dad.


Back Squat

Weighted Pull up


Alternate between exercises. Add weigh each round (if possible).

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Caffeine experts push for warning labels on energy drinks warning of health risks.

A regular 12-ounce cola drink has about 35 milligrams of caffeine, and a 6-ounce cup of brewed coffee has 80 to 150 milligrams of caffeine. Because many energy drinks are marketed as “dietary supplements,” the limit that the Food and Drug Administration requires on the caffeine content of soft drinks (71 milligrams per 12-ounce can) does not apply. The caffeine content of energy drinks varies from 50 to more than 500 milligrams.

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Fight Gone Bad Fundraiser Tomorrow 11am to 2pm – Don’t forget to donate even if you can’t make it!


Diablo CrossFit Team Website (click here)

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  • Craig

    What a great finish to an excellent tribute. Gotta tell you, my Dad would find the tattoo idea a bit embarrassing and quite funny. He says he woke up after a night of drinking while in the Navy to find his name stenciled on his shoulder. Too damn funny. Thanks again, guys.

  • Jasmine

    Great picture! I think that girl at the top left looks pretty tough! Way to go Sara for jumping in to crossfit the way you have. Looks like you are in great company and I’m sure you are being taken care of well… you have the tattoo to prove it!

  • Jenny Verschuur

    Unfortunately I will not be able to be there for the “Fight Gone Bad”, but I will be there in spirit thinking of you all. Thanks for all the encouragement and support!

  • Jasmine

    Great picture! I think that girl at the top left looks pretty tough! Way to go Sara for jumping in to crossfit the way you have. Looks like you are in great company and I’m sure you are being taken care of well… you have the tattoo to prove it!

  • Jenny Verschuur


    Thanks for that awesome work out you so thoughtfully put together for us. It was an honor to do both “Dad” and “Granddad” along with all the other DCF comrads to honor your father.

  • Stavros @ Diablo CrossFit

    That article is long, let me go get a Rockstar (sugarfree, of course) to drink while I read it! hehe.

  • sakura

    Kaela and I will be there to cheer you guys on. What do ya’ll need us to bring? Let me know. Tomorrow is carb load day so I can make some zone goodies if you’d like.

  • Mark L.

    Energy drinks… talk about metabolic confusion! Hey, let’s start the confusion during puberty, as if their bodies weren’t confused enough! Monsters (and friends) are more popular than skateboards with teens, both boys and girls! I wonder how this will affect their health in adult years. Hmmm…

    Evening Classes Results For “DAD” (DCF WOD for 9/25)
    Name DadTime-(GrandDadTime)
    Moises 10:38-(26:40) RX
    Mark 9:51-(24:16) RX sucks at double unders
    Ramon 14:35-(29:55) RX did 15 extra pullups in dad
    Shannon 8:20!-(20:11!) RX WTF!? Animal!
    Chris 7:18! RX
    Cindy (visiting from CF-SC, bottom L in picture) 11:13-(25:44) RX
    Mitchel 15:17-(??:??) band, didn’t want to time GrandDad
    Mike 18:42 RX
    Jared 15:46 RX
    Jenny V. 15:42-(30:57) band
    Sarah 14:55 band, THIS GIRL HAS ROW POWER!
    Meg 15:52-(30:29) band on one round
    Travis 14:19 RX
    Tanya 13:52-(31:59) band
    Hylie 9:45-(24:00) RX
    JJ 8:28-(19:55) RX Not quite “sub darren”
    Darren 8:14-(19:41) RX #1 time; showed crack on thrusters
    Sakura 14:18 band (hubby Ed did it at home, earlier)

    0600 Class Results 9/26
    We wanted to take it easy for those doing FGB tomorrow, so we did some extra stretching after warm ups.

    3 rounds for time
    100m sprint
    20 situps
    20 double-unders

    Nancy 5:35 (double under queen)
    Josh 6:02
    Jenny V. 6:42 (subbed 3 singles for du)
    Tom 7:51
    Judy 8:10 (subbed for du)
    Donna 8:24

    For those NOT doing FGB, tomorrow, we spent some time on our front squats–some learning for the first time (3 X 10).

  • J Jones

    The Girls Class did “Dad” and “Gran Dad” today.

    I don’t remember everyone’s times, but here is the roll call:

    Sara (Did Men’s RX except she used the 1.25lb kb!)
    Jaz (all kipping pull ups)
    Jamie (used old green band!)
    Rodill (rocked the pull ups)
    Margaret (first place I believe)
    Mona (from Massachusetts!)
    Paula (did 45lb thrusters for Dad)
    Yvonne (Got a hand rip, and kept going)

    (I think that was everyone)


  • Craig

    “Darren 8:14-(19:41) RX #1 time; showed crack on thrusters”

    Too funny. That should be a burpee penalty.

    Chris has the best DAD: 7:18! Damn fast.

  • sakura

    DUDE! Cindy from CFSCC was there?! When Ed and I visited SC in May, she was my partner for P-PP-PJ. Super cool chick and super strong!

  • Stavros @ Diablo CrossFit

    My wife does kipping pull ups. That is hot.

  • Carry

    Holy cow! those times are awesome….Shannon is a Rock Star. See ‘yall tomorrow 🙂

  • Rodil

    Is a BBQ going to be at the Shed for tomorrow’s event?

  • Craig

    Free Beer tomorrow.

    And, screw the bbq, I say we order pizza.

  • sakura

    because it’s carb load tomorrow, i’m making REGULAR chocolate chip cookies with chocolate drizzled on them. is that cool? hope so…i’m baking tonight. =]

  • Stavros @ Diablo CrossFit

    For those interested…they just announced the 2009 CF games. The official dates for the 2009 CrossFit Games will be July 11-12, 2009. You had to have “adequate performance” in the 08 games, or qualify at some point throughout the year to compete.

    I’m already getting nervous!

    go to http:// games.crossfit.com/

  • jorgy

    Dad- 8:08
    Grandad- 18:25 w/added 2 min rest
    I wanted sub 15 but the thrusters kicked my ass. I am on a fasting day so I think that I should work out earlier, I had the stamina and strength but I feel like I was missing something, and it wasn’t a redline. (I kicked that cold turkey)

  • CraigH

    Nice jorgy. When fasting, you’re likely to expend usable glycogen quickly- thats all you’re runnin’ on for the day. If your liver is the glycogen gas tank, you ran out. Thus, you probably felt gassed at 12 -13min mark (aka, hitting the wall).