081224 WEDNESDAY “Angie”


Christmas Eve: Wednesday, December 24th – Class at 6am, 9:30 and 10:30. Open gym and evening classes canceled.

Christmas Day: Thursday, December 25th – NO CLASSES

New Year’s Eve: Wednesday, December 31st – Class at 6am, 9:30 and 10:30. Open gym and evening classes canceled.

New Year’s Day: Thursday, January 1st – COME HELP US MOVE TO OUR NEW GYM at 10am! Moving/Partying expected to last until the early evening (3 – 4).

Muay Thai is also Canceled for the next two Saturdays!


1030 turnout for “McFlurry.” Notable visitors are Liz from CrossFit San Diego (who knew Miguel personally) gray tank top in the center, Herm aka “Quads” from CF Los Altos (baldy below Liz), Will. . . who doesn’t know how to make diablo horns apparently (actually he is repping the CF One World sign, totally legit) red pants next to Herm, our own Big Dave on the far left, who worked the video camera the whole time, and Rick from CF Santa Clara (and also an original DCFer) behind Liz.

Thanks for coming out and showing us a good time everyone!

Workout: “Angie”

For time:

100 pull ups

100 push ups

100 sit ups

100 squats

Complete all 100 reps of each exercise before moving on to the next.

Post time to comments.



Scientists show how Broccoli, Cauliflower, Cabbage, etc combat cancer.

“. . .”These vegetables contain compounds called isothiocyanates which we believe to be responsible for the cancer-preventive and anti-carcinogenic activities in these vegetables. Broccoli and broccoli sprouts have the highest amount of the isothiocyanates. . .”

Click here for complete article.

(So make sure you grab some broccoli on the appetizer tray at the before the Christmas Dinner -jj).

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  • Will B. OneWorld

    Look at me, what a tool! I have my ‘One World’ sign backwards (World One???) I’ve done this before, now I deserve the ribbing I’m gonna get tomorrow at the box.
    Oh well, good way to shut’em up is to build up that lactic burn in my lungs, get my punding heart massaging the underside of my sternum, and collapse after a WOD with that bloody, copper taste in my mouth.

    Love Diablo’s intensity, can’t wait to come back and see the new place! Thanks for the hospitality my friends!

  • Craig

    Perhaps a 15yo girl can show some of the beasts the RIGHT way to do power cleans:


    Same for Hang Power Cleans:


    Notice that the Hips & Knees do not thrust forward for the catch! The feet land flat.

    Drill, drill, drill people!

  • Dave

    I think this just may be the workout I will get to throwup for real. 100’s are insane

  • Mark L.

    Thanks for the tip, Craig, but Sage ain’t any normal 15 yo girl! Clark Kent was a 15 yo boy once, too.
    I do need to drill with just the bar to train my nervous system, and I also need to scale weight properly. Keeping the intensity high by using maximal weight while my form goes to hell and I risk injury… not a good plan.
    I need to remind myself that this is all about the “training effect” that occurs later, not egos at the moment. Besides, walking around hunched over for 2 days doesn’t help my ego.
    Dave, I’m looking forward to seeing the video! Looks like it was a fun day!

  • carry

    Merry Christmas everyone! Great time with Sarah, Rick & Darren….I really thought we were going to do ‘The 12 days of CrossFit’ today. Angie, what a pleasant surprise. So nice to hear Rick screaming at people again….I really miss that 🙂
    20:06…PR by about 2 min. Push ups are still my weakness.

  • Mark L.

    Nice work, Carry! Merry Christmas back at you!