Mitchel, Meg, Jenny V, and Cobi knock out some ‘knees to elbows’

Diablo CrossFit Workout:

Overhead Squat

5, 5, 5, 5, 5

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Video: Coach Glassman explains the Overhead Squat.

CrossFit mainpage workout:


For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Video: Andy Petranek does Angie in 12:23 (with pretty damn good form).



Robb Wolf writes about his Mass Gaining Experiment.

I went from a very scrawny 163 to a much stronger, although chubby 180. My strength improved a bunch but I really do not consider 5×5 efforts “strength” work. Too much fatigue, too little neuro activation and specificity. That considered, I think I have a shot a really increasing my strength levels with some focused work in this area. . .

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  • Jenny

    Knees to elbows getting better!

  • Shannon Stornetta

    Interesting article on “light pollution” in this month’s National Geographic magazine… thought it was appropriate since there’s been a lot of discussion lately on the benefits of sleeping in a blacked-out room…

  • Stavros @ Diablo CrossFit

    Hey everyone…missing my friends at the Shed big time. I’m not 100% right now, hoping I get back in soon. I found this article on Again Faster and thought of all the awesome women in our gym, read and pass along to friends.

    (cut & paste into address bar)

  • Craig

    Jenny! Nice work – thats a full knees to elbow.

  • Jenny

    Thanks!! I am really trying hard…by the way I did 15 double unders in a row on Monday!!!

  • Craig

    15.. yikes! Fantastic. That’s more than I usually do without bending over panting or smacking myself on the back of the head.

  • luca z.

    Nice class this morning I had 8 people, some of the 6am crew are showing up (Nancy and Alan), we had some fun with deadlifts and shoulder movements. Good to see Sakura and Lorenzo, it has been a long time since I worked with you two. Sakura your form is great you’ll make us look good at the Cert, and Kaela is just too cute. Thanks to Carry for helping me with Stephanie, you’re a good trainer, when are you going to get certify?
    See you all on Tuesday

  • Mark L.

    Who else (besides Sakura) is getting certified at One World next month? The rumor is that there is another…

  • Carry

    How do you people even find out about those certs?

    I think our secret is out…LUCA puts on a great class!

  • Mark L.

    The certs are listed on crossfit.com in the right hand column on the top page.

  • Jenny


    I hear some trainers saying keep practicing, lol!

  • Mountain

    I’ve been craving some “Nicole” action for a while now, so I did rowing “Nicole” today, with 400m rows instead of 400m runs. Ouch! I managed 101 pullups, but man, were my forearms smoked! Hopefully, I’ll get to do the real thing sometime soon at DCF.

    Also, I was hoping to attend the cert at One World, but it isn’t going to work with my schedule. I’m planning to attend the next northern California one that rolls along.

  • Carry

    A rowing Nicole….yikes! Hanging on to the rower handle after pull-ups….. I may have to try that one. Perfect for a rainy day 🙂