081218 THURSDAY “Diane”



Lauren observes Jenny P’s great full extension form on a push press.

Workout: “Diane”

21 – 15 – 9 rep rounds for time of

Deadlift (225, 185, or even 45lbs if you need to work on form)

Handstand Push Ups

Post time to comments.



Mark Sisson’s Top 10 Favorite Books

“A few readers have asked me to offer up a list of my favorite books. That’s always a tough call since typically my favorite book is the one I’ve just finished (I also typically don’t finish a book I don’t like). Nevertheless, there are a few books that are probably more relevant to MDA and my health and fitness philosophies than others. In no particular order, here are five novels and five from the “health/medicine/fitness” category that come to mind as having shaped my worldview one way or another. . . “

Read complete article here.

Post thoughts to comments.


As many of you may know (or should know) we are moving to our new “Shed” this month.

On January 1st we will be having a final workout at the Shed in the late morningm (10AM), moving all the stuff onto trucks/trailers, then unveiling the new gym and having a big party (free food, refreshments, and beer).

If you’d like to help us move, and say ‘goodbye’ to our little Shed and say ‘hello’ to a new gym and a new year, post to comments below.

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  • Justine

    I’d like to help out with the move!

  • brian nesmith

    I’m in.

  • Mountain

    I’m in.

  • Chris

    I’m in…Australia for 2 weeks, that is. Sorry, I won’t be there for the move/Grand Opening. With all the muscle power you guys have the move will be quick anyways.

  • Mark L.

    I haven’t tried Diane in a while. Last time, all the HSPUs took me 45 seconds total. The deadlifts: 12 minutes!

  • Sarah

    if i dont work that evening, im in!

  • Mountain

    Hey Jorgy, does GI Jane count for Girls & Heroes month? I think I could go for that.

  • luca z.

    I’ll miss the move as well, but my thought will be with you guys.

  • Sarah

    I’m ready for GI jane as well! Maybe JJ will post it sometime soon! (wink,wink)

  • Stavros @ Diablo CrossFit

    Hit it hard early today…

    1000m row @ 0700

    Then stopped by the Shed and did WOD’d with Mountain

    Fran @ 1000
    3:45, PR, but not pretty

    Then WOD’d with Darren

    JT @ 1030
    13:35, PR…but TOUGH

    Rest time…

  • jorgy

    yes go ahead and do gi jane

  • sarah

    You are going to join us right, Jorgy?!?!

  • Shannon


    Me: 12:55 RX & Bryan 4:45 RX… and we’ll definitely be there for the moving party!

  • jorgy

    I already did GI Jane this month. Im not counting it towards girls and heroes but it was an awesome WOD.

  • Stavros @ Diablo CrossFit

    Oh, BTW…

    I’m in for the move, the WOD, the beer, the everything! I can’t wait.

  • Donna Denglere

    Oh, David and I are most definately in….wouldn’t miss it!

  • Carry

    Love to help with the move!

  • Tanya

    Count me in on the move… Can’t wait!