081003 FRIDAY “Sarah Does Kelly For Her Birthday!”


Trainer Sarah (green tank, tattoos) leading the “Girls Class” through 400m of walking lunge hell! As a birthday gift, Sarah wanted to do “Kelly” so . . .

Workout: “Kelly”. . .

but instead of 30 reps box jumps and 30 reps of wall ball, we are going to do 33 reps of each because it is her birthday.

5 rounds for time:

Run 400 meters

33 box jump, 24 inch box

33 Wall ball shots, 20 pound ball (10′ target men, 8′ target women)

Post time (and birthday congratulations) to ‘comments’.



New study proves that pain is not a symptom of arthritis, pain is the cause of arthritis.

Pain is more than a symptom of osteoarthritis, it is an inherent and damaging part of the disease itself, according to a study published today in journal Arthritis and Rheumatism. More specifically, the study revealed that pain signals originating in arthritic joints, and the biochemical processing of those signals as they reach the spinal cord, worsen and expand arthritis. In addition, researchers found that nerve pathways carrying pain signals transfer inflammation from arthritic joints to the spine and back again, causing disease at both ends. . .

So as I see it, stay active and take your fish oil to prevent pain and inflammation in the first place. -jj

Post thoughts to comments (and no jokes about Sarah’s age and arthritis).




From Roger Harrell and Andres De la Rosa and CrossFit Marin:

The gymnastics seminar on Sunday September 21st was a lot of fun and we had a great time! We wanted everyone to experience a little of what itÒ€ℒs like to be in a real gymnastics program so it was a bit of a whirlwind, especially since we actually got in at least a little bit of all the events. This time the format will be a little bit different. . .

Click “Continue Reading Below for Details”.

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  • Stavros @ Diablo CrossFit

    Happy birthday Sarah! You are the bomb.

  • Darren

    Sarah the Destroyer is the WOMAN. I wish I am that hot at 33.

  • RUINER @ DiabloCrossFit

    Happy Birthday Sarah!!

  • jorgy

    33 years young and getting younger by the minute. I need to stop by and get my ass handed to me by the girl’s class soon.

  • sakura

    Happy Birthday, Sarah! You da bomb diggity. πŸ˜‰

  • Craig

    Happy Birthday Sarah!

    You the DCF hostess with the mostest.

    D wishes he was that hot now.

  • luca z.

    Happy Birthday Sarah, I guess your class is very happy to know you are only 33, guys if it was my birthday you’ll have to do 40 of each, now that’ll be fun

  • Mark L.

    Happy Birthday, Sarah… and DAMN YOU FOR THIS WORKOUT!

  • Stavros@DiabloCrossfit.com

    I’ll be doing “Kelly” at 4pm, if anyone is around.

  • Craig

    For those who didnt see jj’s post yest – he did 17rnds of Nate yest at the Shed. An amazing feat.

  • Carry

    Happy Birthday Sara….although I never get to see you anymore I keep track of you through the grapevine. One of these days I’ll play hookie from work and show up at your class πŸ™‚

  • brian nesmith

    Happy Birthday Sara(h)! If I were as fit as you I would keep on telling everyone my age year after year and see the looks of disbelief grow on peoples’ faces.

  • Mountain

    Happy Birthday, Sexy Sarah Super Trainer. “Kelly” was a blast.

    ps– I owe you two pullups.

  • Rodil San Mateo

    Happy birthday, Sarah! Sorry I had to bail on your class today (had an escrow melting down). Truth to tell, I was kind of dreading today’s WOD. Last time I did Kelly, I scaled the wall balls to 14 lbs, did 20″ box jumps (instead of the 24″ Rx’d) and only did 3 rounds. I still wanted to keel over afterwards.

  • Anne

    Happy Birthday Sarah!!! Thanks for the extra 30 reps…I think πŸ™‚

  • Jasmine

    What a fabulous time this morning with you Sarah! happy birthday to you! I am so thankful to see your face three times a week. You shine at 33 πŸ™‚