081129 SATURDAY “Fight Gone Bad”


Alex eats 225lb thrusters for breakfast (usually at 6am).

Workout: “Fight Gone Bad”

n this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)

2. Sumo deadlift high-pull: 75 pounds (Reps)

3. Box Jump: 20″ box (Reps)

4. Push-press: 75 pounds (Reps)

5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

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Holiday Crime Prevention Tips from CrossFit Alpha (By Chris Drewry)

The holidays are upon us. A time for reflection, thanksgiving, family, and merriment. This season of the year empowers some of us with a sense of giving and charity, but for others it can embolden them to commit acts of violence and wickedness. Unfortunately, crime doesn’t take a holiday. In fact, it often spikes during the holidays.

One of the more common crimes is the personal attack. Be it in the form of a robbery or assault, this is one of the most pervasive encroachments of our personal security that can occur, and can often scar victims emotionally and mentally. Especially when it occurs this time of year.

The question that begs to be answered it this: How can we reduce our chances of becoming a victim to a personal attack if we are alone? . . .

Click here for complete article

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  • sakura

    Happy Belated 3rd Birthday, Diablo!!!

    Just got back from AZ last night. Did Fran on Wednesday at 7000′ with a CFer from Chi Town. It nearly killed me. I went from just over 7min to 9.42 with pull ups. Craziness.


  • Jeremy Jones

    Nice work Sakura! All the pull ups! Frick’n aye, you’ve come a long way.


  • Jeremy Jones

    Sorry I had to miss the big FGB fest today.

    I did a “Hotel” wod:

    10 hang power cleans with 50lb dumbbells
    10 lunges alternating legs with 50lb dumbbells (at the shoulder – grip too fried to hold them in the hang position)

    5 rounds – 6:20

    10 laps in the pool: untimed.


  • Stavros @ Diablo CrossFit

    Bummed I missed FGB with the DCF crew, so…

    1000m Row-
    3:26.3 (PR!)
    I’m really stoked on my progression on the rower in just a few days.

    “Tabata” Fight Gone Bad done in the gym at St.5,
    20 sec on, 10 sec off, 8 RD’s each excercise, count reps for each round.

    1. Wall-ball(subbed 20# DB thrusters) (Reps)
    2. Sumo deadlift high-pull: 75 pounds (Reps)
    3. Box Jump: 20″ box (Reps)
    4. Push-press: 75 pounds (Reps)
    5. Row: calories (Calories)

    Brutal WOD after PR’ing on the 1k row. I heart Crossfit.

  • Craig

    Awesome FGB this morning at the Shed. 16 people! A whole bunch of PRs. Some very impressive ladies’ scores too!

  • sakura

    Yeah, pull ups are my enemy…which means I get to do them everyday. I almost killed myself on the tower they had in the gym. I still have a pretty crazy kip so I nearly tipped it over a few times.

    I really love that DCF has been growing so rapidly! If you guys ever want to do a joint thing with Vallejo and other area CFs, let us know. We’re down. We need all the help we can get since we’re new. We’re trying to plan a field trip but because of the holidays, schedules are kinda crazy. Perhaps next year? Besides, you’ll be in a new box, no?