081007 TUESDAY “Jackie”


Super Bryan rows while Super Shannon counts calories. Darren rows in the background while Rodil make sure Darren’s form is correct.

Bryan, Shannon, Darren, Stav, Mo, Carry, Craig and Jeremy will all be competing in the “Big Girls Don’t Cry” Challenge at CrossFit Unlimited.

The event is Sunday the 19th, and we expect all available DCF regulars to make an appearance, so mark your calendars now! REPRESENT!

Workout “Jackie”:

For time:

1000 meter row

50 Thrusters (45 lbs)

30 Pull-ups

Post time to comments.



Air pollution linked to appendicitis

Previous studies have shown that air pollution may promote other disease states through inflammation, and the researchers said this was the most likely explanation for their finding. . .

. . .it was possible that air pollution had an impact on blood flow in the gut which in theory could make obstruction of the neck of the appendix more likely.

However, he said any impact was likely to be more longer term, with prolonged periods of air pollution possibly causing dehydration, which might raise the risk of damage to the appendix.

Post thoughts to comments.



Ankle exercising with Dick Harzell and the Jump Stretch Bands:

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  • Craig

    Ol’ Darren is in the middle of a huge 12 calorie per minute row… hehe.

    Judging from the CF Unlimited website, is Austin suggesting that we can bounce the weight up on Grace?? Thats a huge metabolic advantage – and something to practice now.

  • J Jones

    I doubt it Craig. I think he was just making a joke. . . Although I still say that being able to bounce the weights effectively is a very valuable ‘skill’.


  • Mark L.

    I am looking forward to Jackie in classes, tonight! Dibs on all the rowers at 5:30pm! =)
    I love this use of our jump bands in the video. We do develop ankle stability through all the stuff we do, but part of me believes there’s still a place for doing some isolation overload movements to both support what we do and to prevent injury. For example, the above video, rotator cuff exercises (internal/external rotation), …
    Thoughts on that?

  • Moises G.

    Hey DCF Family, I am unfortunately going to be out of commission for a while. This past friday while fighting the academy during their Defensive Tactics examination I injured my left shoulder. The first Dr. I have seen said I have a moderate sprain with a slight muscle tear, my left pec and bicep are black and blue and really swollen!!!! I feel helpless since my arm is now in a sling and I am out of work through the 11th of this month at least. I will attempt to stop by and say hello as soon as possible. You guys take care and I miss you all.

  • Craig

    Oh man, Moises. Clearly work is getting in the way of your training. So, who kicked your ass? Was it a girl?

    Heal up, brother. We’ll miss you on the 19th!

  • Mountain

    It’s okay if a girl kicked your ass, Moises. Sarah kicks mine on a regular basis. I’ve got the bruises to prove it.

    But a busted shoulder? C’mon man, you can still do squats, lunges, situps, and box jumps. You can do one-arm snatches, cleans, and kettlebell swings. Hell, you can even jump rope if you can find someone to swing the rope for you.

  • luca z.

    Well said Mountain, no simpathy from us Moises, remeber don’t let injuries get in the way of your training, learn to work around them, in this case work on your legs and abs, take care of yourself and I’ll see you soon

  • Stavros @ Diablo CrossFit


    I’ll drink a beer tonight in honor of your speedy recovery! Seriously though, glad it happened at work. Get well quick, take care of your fam, and get to the Shed for some running and box jumps.

  • Moises G.

    First and foremost let me clear things up, no I did not get my ass kicked!!! And definitely not by a girl, no offense DCF ladies. I injured it on the first of 12 fights each lasting 2 minutes long. I fought the remaining 11 using a combination of kicks and using only my right arm, I had to switch from a normal stance to south paw throughout the fights. I have another doctors visit tomorrow at noon, I will keep you all posted.

    Also I want to continue training trust me however my wife will kick my ass!!! The only girl who probably could. I am also moving from Brentwood to Walnut Creek off of Jones Rd., I will now be less than a mile from the shed WOOOO HOOOOOOOO!!!!!!!!!!!!!!!

    I will see you all soon and thank you for the support, I love you all.