081110 MONDAY


Mike, Kassie, Chris, Ramon, Shane, and Emily hit it hard.


Back Squat

5, 5, 5, 5, 5

Post loads used each round to comments.

Video by Coach Rip, “Intro to the Squat”:


Article From ‘Power Athlete’s Mag’:

Interview with Coach Greg Glassman By Tyler Hass

Greg Glassman is the founder of CrossFit, an exciting training protocol and way of life that is rapidly gaining popularity in a wide variety of sports. He also publishes the CrossFit Journal. I am excited to offer a free issue to all of the readers of Girevik Magazine, entitled “What is fitness?”. It is an incredible read and will surely change and challenge your views on the topic. . .

Post thoughts to comments.

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  • Yvonne

    Stavros, thank you for the CPR class!! It was nice of you to take a Sunday to do this for us!!! Yvonne

  • Mark L.

    Team Six did 10,8,6,4,3,2,1 Thrusters, this morning after a double warm-up. Jimmy had us work towards a 1RM by the end.

    Holly 85#
    Alan 135#
    Alex (205# BWT-5#)
    Jordan (245# BWT+15#)
    Mark (175# BWT+15#)
    Dan G. (185# BWT-20#)
    Jimmy G. (225# BWT+15#)

    Didn’t get Judy, Nancy and George’s weights.

  • JimmyG

    Great job today everyone!!
    I love seeing everyone getting close to or doing body weight + Thrusters!!
    Awesome job!!

  • J Jones

    Jimmy with the 225. . . F’ing Hell man that is a big thuster!


  • Craig

    Boy, ol’ Coach Rip looks like he could use a few metcons and 6 weeks on the Zone.

    What is it with these CF gurus? Rip, Glassman, Burgener, etc.

  • Stavros @ Diablo CrossFit

    Just did a Tabata WOD at work. My Captain joined me…good times. What made it even better was listening to my 16-minute tabata Playlist that I downloaded from the CF Forums. I got 4 different mixes, pretty awesome.

    I did the Tabata WOD from Saturday;
    Hill Sprints (done on treadmill 12-14% grade)
    Knee to Elbows
    SDHP, 95#
    Hill Sprints

    My Captain did his 1st Tabata WOD;
    Push Ups
    Sit Ups

    Great times!

  • Mark L.

    Stav, when you talk to your boss, do you start everything with “Oh Captain, My Captain”?
    I’ve been thinking of writing some free PC software to “Tabata-ize” a windows media playlist. Basically, you’d put in your playlist, and it would play the stream for 20 seconds, then stop for 10. That way, you wouldn’t have to look at a watch.

  • Stavros @ Diablo CrossFit

    It’s already been done…”my Captain”, haha. Read through the whole thread, the downloads are easy and in to iTunes with ease. I.e. Darren could figure it out, it’s that easy…


  • sakura

    *cheese* i got pull up. =]

  • Mark L.

    Woo hoo!!!!!!!!!! I hope someone took a picture or video!

  • Jeremy Jones

    Nice Job Sakura!

    Now you can do Murph tomorrow!

    3, 2, 1, GO


  • sakura

    Ok…that would take me FOREVER. Yeah. No one took a picture or video. I was kinda just hanging like a monkey on the bars and swingin’ and them BAM! *sigh* But I have witnesses. =]