081215 MONDAY


Darren gets into the holiday spirit.


Back Squat – 3, 3, 3, 3, 3

Strict Press – 3, 3, 3, 3, 3,

Deadlift – 3, 3, 3, 3, 3

You can go through all of one movement completely or rotate through the movements each set.

Post max loads for each movement to comments.



New study links hormone use to increased breast cancer risk.

“. . .Taking menopause hormones for five years doubles the risk for breast cancer, according to a new analysis of a big federal study that reveals the most dramatic evidence yet of the dangers of these still-popular pills.

Even women who took estrogen and progestin pills for as little as a couple of years had a greater chance of getting cancer. And when they stopped taking them, their odds quickly improved, returning to a normal risk level roughly two years after quitting.

Collectively, these new findings are likely to end any doubt that the risks outweigh the benefits for most women.

It is clear that breast cancer rates plunged in recent years mainly because millions of women quit hormone therapy and fewer newly menopausal women started on it, said the study’s leader, Dr. Rowan Chlebowski of Harbor-UCLA Medical Center in Los Angeles. . . “

Click here for complete article.

Post thoughts to comments.

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  • luca z.

    Nice afro Darren!!!!!

  • Mark L.

    Silly Darren… Hey, where’s the birthday WOD?!

  • Yvonne

    Happy 46th Birthday Craig! Love, Yvonne

  • Mark L.

    That’s what I meant! =)
    Thanks, Craig, for another year of guidance and care (and several laughs).
    Any 46 year old who can do a power slide on their bicycle with ape-hangers is way ahead of the curve.

  • Jeremy Jones

    I like to do birthday WODs when people ask for them (i.e. I wasn’t sure if Craig wanted me to trumpet his birthday on the internet).

    Besides. . .this would probably be Craig’s birthday WOD anyway!


  • Yvonne

    Just add 1 burpee at the end of the workout and it totals 46. You go Craig!!!

  • luca z.

    HAPPY BIRTHDAY Craig!!!!!!!!!

  • Darren

    Craig I hate you.

    Anyone who looks as good as you do at 46 and eats McDonalds deserves to be shot.


  • Mark L.

    Look at the math queen repping out the multiplication and addition! =)

  • Stavros @ Diablo CrossFit

    Just did the mainpage WOD at SRFD St.5, haven’t done this workout since the ’08 CF Games.

    Five rounds for time of:
    275 pound Deadlift, 5 reps
    10 Burpees

    4:05 as RX’d

    My time at the games was 5:27, with crappy burpees.

  • Moises G.

    Craig Happy Birthday!!! I think you are getting younger with each birthday. You look in better shape than most guys in their mid-twenties. Enjoy it bro, and like Darren put it “GET BENT”

  • Craig

    Thanks, everyone. I think I may side with the wifey and just add a burpee at the end of today’s wod.

    Or, maybe I could be convinced to knock out 46 of ’em. We’ll see. At my age, it all depends on how I feel.

    I can tell you, though. This crew makes me feel young. Thanks for your love and support.


  • Craig

    Great time, Stav!

    And, don’t be so hard on yourself: your Games burpees are the subject of much fun and laughs at the Shed. Consider them your special gift to us.

  • Carry

    Happy Birthday Craig! I had no idea what your age was but I am impressed. You and your wife are genetic super studs….can’t wait to see your daughter in kids crossfit 🙂

  • Mountain

    Happy birthday, Craig. You don’t look a day over 47.

    In your honor, we should do 46 rounds of Cindy, with burpees instead of pushups.

    Oh yeah, and stay away from those estrogen and progestin pills. We don’t want to lose you to breast cancer.

  • Meg


  • Jasmine

    Happy Birthday to you Craig!We are so glad to be a part of your life. You bring much joy to those around you and so much inspiration. I sure hope we can have your attitude and ability when we are as old as you 😉 Really, it’s amazing.Glad to know there is “family” outside the family to model the good stuff and the way life can be.

    Have one great day!


    HAPPY BIRTHDAY CRAIG!!! You’re only a year older than my Dad…hmmmm. I gotta admit, you’re a beast for 46. I wouldn’t guess a day over 35.

    On another note…last nights wod for me was nasty as hell.

    BW X BW
    4 rounds for time:
    70 air squats
    20 BS @ 205 (my body weight)
    I had my friends choose numbers…bad idea.
    My stop watch walked away from me so I don’t know what i finished in, but it was horrible and I never wanna do it again.

  • brian nesmith

    Happy Birthday Craigery!

    If there were a definitive Craig B-day WOD it would have to center on O-lifts and muscle-ups.

    Hey, when’s the move to the new gym? I’m a poor teacher that has a 15 day vacation coming up and I want to help move Diablo.


  • Jenny Verschuur

    Happy Birthday all the way from Venezuela!!!! Miss your “cheering” I wish you all the best and hope to be there to visit soon and get yelled by you, it inspires me to try my best!


    Happy B-Day Craig

  • Craig

    Cool day. Thanks everyone.

  • Jeremy Jones

    Isabel at the Shed 9pm.


    Mostly power snatches.