081114 FRIDAY “The Chief”


Stavros and Jeremy do “Jason” at CrossFit Santa Clara (Jason Khalipa’s affiliate) while Issiah (aka “Zay Zay”) cheers us on. We didn’t beat Jason or “Andy” (17:54!) but DCF was well represented.


Workout: “The Chief”

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

From CrossFit.com:

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Bionic and Heinz do “The Chief” at CrossFit Hardcore



Love Handles Raise Death Risk

A study of almost 360,000 people from nine European countries found waist size a “powerful indicator” of risk.

Each extra 2ins (5cm) raised the chance of early death by between 13% and 17%. . .

At the extremes, men with waists exceeding 47ins (119cm) had a doubled rate of death compared with those with waists under 31.5ins (80cm), and a similar statistic was found when women with waists over 39ins (99cm) were compared to those under 25.5ins (64.7cm).

An increase in risk of death could be plotted every time the belt was let out by another two inches – for two people with the same BMI, every additional 2ins (5cm) on their waistband added up to a 17% increase in risk for men, and 13% for women.

Click here for entire article.

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  • Mark L.

    Who the hell is Andy?!

  • Stavros @ Diablo CrossFit

    Great times at CF Santa Clara, Khalipa is a cool dude. That was my first time doing “Jason”. I’m happy with my time, but frustrated also. At the 12 minute mark, all I had left was 20 Muscle-Ups, I was well on my way to sub-20. Instead, I finished in just over 23 minutes and had a brain fart and did 25 MU’s, boo. I guess it serves me right for skipping reps on Fran a few weeks ago.

  • Darren

    Did a little oly lifting then did “Jason”

    Got a 22:01 PR by like 20 minutes. The squats slowed me down the most. Sucks having chicken legs.

    Thanks to Chris, Mark, Luca, and Dustin for screaming at me to get those last couple MU. They were not easy.

    Quote of the century

    “There is a lot of heart in that little shed”


  • Mountain

    Hey Darren, didn’t those chicken legs row a 1:24.8? That’s a hell of a chicken.

  • J Jones

    6am rocked “The Chief” this morning.

    George 19 (95lbs)
    Judy 17 (14lb med ball – FIRST TIME DOING KNEE PUSH UPS! No more box push ups for Judy)
    Carry 17 (95)
    Jordan 21 (135)
    Alan 17 2/3 (95)
    Shane 17 1/3 (95)
    Dan G 21 (95)
    Holly “Should’ve Gone Heavier” 25 2/3 (65)
    Dave 17 1/3 (135)
    Justine “It’s Not Cold” 15 2/3 (65)

    Carry’s Quote for the day:

    “If you think what you did yesterday was a big deal, you haven’t worked out today yet.”


  • darren

    It helps when you are built like a frog with a big upper body. If i was proportioned I would row sub 1:15.

  • Carry

    LOVED the Cheif this morning!
    Thanks JJ and Yes, Holly needs to start using heavier weight. That girl is STRONG!

  • Nate

    I’m sure by now most of you have heard, but I am officially leaving DCF for the snowy pastures back east. Yesterday was my last official workout done at The Shed. So, of course, I had to make something up:

    4 rounds 4 time
    400m Run
    15 Pullups
    15 SDHP
    15 GHD Situps

    It was definitely a great pleasure working out with and training you all. I wish you all the best of luck in your future crossfit endeavors.

    If anyone wants to keep in touch, just click on my name and my email address will pop up.

  • Russell

    How about a little love for the Coast Guard Chief Petty Officers?

  • Craig

    You are a good man, Nate. Yvonne and I are sad that you are leaving. Thank you for everything that you did for me, the Shed and DCF. You have always been a “go to” guy in time of need. And, you’re a master wod maker – can you put that on a resumme? Your classes have always been some of our best.

    Cheers to you.

  • Carry

    You will definately be missed Nate. Good luck to you and you’d better find the time to keep tabs on us and keep in touch!

    (Not like that other guy….what was his name? Oh ya, Rick!)

  • Stavros @ Diablo CrossFit

    Nate! You probably missed all these lovely comments because you’re outside having a smoke! He’s got to be the only guy (besides Rob) that can go from Cames to Fran in less than 1 minute. We will miss you brotha.

  • Jeremy Jones

    Nate, your tortuous marathon WODs eloquently combining the GHD, Burpees, Power Cleans, Thrusters, etc. will always have a place at DCF.

    From now on, when one comes up it will be referred to as a “Nate-worthy” WOD.

    And “Nate’s Last WOD” is on the menu for tomorrow.

    Girls Class “Chief”

    Jamie 23 (55)
    Dan L 13 2/3 (75)
    Tami 25 1/3 (55)
    Jasmine 20 2/3
    Yvonne 24 2/3 (65)
    Vickie 22 (40)
    Sarah 16 1/3 (85)

    Russel. . .The Coasty Chiefs are no joke either. I believe they are considered in this workout as well (due to the fact that the Coast Guard is technically 8 years older than the Navy).


  • Shannon

    Nate… I’m going to miss Wed night hell-gym 🙁 I could always count on being sore on Thursday am’s thanks to you!

    Ps- my boss at Travis (who has been going to the Anesthesia Flight “House of Pain” workouts I run once a week… which are usually some “awful” WOD that you guys at DCF suggest) took his PT test today. After doing the H.O.P workouts and encorporating crossfit concepts into his daily workouts: dropped a couple inches off the waist tape, PR 1.5 mile run, maxed out push-ups, PR on sit-ups. We have another convert on our hands.

  • Darren

    Nate, you will be missed. But all that second hand smoke will not. I swear if you quit you might actually do good on a workout. J/K.

    Love ya bud, See you on the flip side.