081221 SUNDAY


Darren reps his DCF shirt on the DCF platform.

Workout: “Quarter Gone Bad”

5 rounds for total reps of:

135 pound Thruster, 15 seconds

Rest 45 Seconds

50 pound Weighted pull-up, 15 seconds

Rest 45 Seconds

Burpees, 15 seconds

Rest 45 seconds

(Thruster load can be scaled down, and weighted pull ups can be scaled down to strict or band pull ups if needed)

Post total number of reps to comments.

Compare to results posted here.



Quality of sleep determines where memories are stored.

As time passes, our memories are transferred to different parts of the brain in order to ideally store our past experiences. While scientists have known that sleep plays an important role in helping consolidate memories, a new study investigates the role of sleep a step further, and shows how one night of sleep can lead to changes in brain activity six months after an event has occurred. . .

click here for complete article.

Post thoughts to comments.

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  • Stavros @ Diablo CrossFit

    If you were at todays WOD, you can see that we will REALLY love our new gym and have plenty of room for everyone to spread out. There were 21 people ready to rock Sunday morning at the Shed. Quarter gone bad was controlled (almost) chaos. Exceptional efforts from the newbies to the girls doing 75 and 95 pound thrusters and then throwing weight vests on for pull ups…strong work. After the group WOD, a few trainers did a quickie.

    Overhead Squats (95#)

    Darren- 4:02
    Stavros- 4:08
    Craig- 4:40

  • Jeremy Jones

    You guys always make me want to not share my times when I do a workout first.


    We all did beat Jorgy though!


  • Laura

    I can’t WAIT to get my butt back to the Shed…I haven’t made it yet to the new location. Sounds great! Did you come up with a name for that pull up bar thingy? I was thinking “The Cracken”!