090102 And So It Begins . . .



It’s been called “Thunderdome” and an “Upside Down Pirate Ship,” but whatever you call it, it’s a heck of a lot of fun for pull ups and muscle-ups. From left to right, Meg, Stav, JJ, Jaz, Jorgy & Jan have a little fun with it.

The New Shed Break-In WOD:

Three Rounds For Time

20 Pull Ups

20 Wall Balls 20# / 14# (10′ target)

20 Push Ups

20 Box Jumps (24″men / 20″ ladies)


Article: Vitamins Fail to Prevent Cancer (click for article link)

TUESDAY, Dec. 30 (HealthDay News) — In another blow to the supposed cancer-fighting powers of vitamins C and E, new research suggests that supplement forms of the vitamins don’t prevent the disease in women.


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  • Bryan Stornetta

    I love the new gym…

  • Mark L.

    What an awesome way to start the new year, rising to the challenge!
    The WOD looks great. My whole body is bracing for the impact!

  • Craig

    I made the first custom wod of 2009 and the new Shed!

    And, we have some bugs on the new site.. sorry – with so many things to work on, a few things fell through the cracks. On it.

  • brian nesmith

    We are blown away by the new gym. Best of luck to you. We wish we were there right now!

    You’d better call me when you have host a Cert!

  • Andrew

    Wow….the gym looks awesome. Sorry I couldn’t be there for the unveiling, I was busy doing Murph =P Can’t wait to see the new place on Monday!

  • Carry

    I have all the stop watches in my car….OOPS! I forgot to bring them in yesterday. Will bring them in ASAP.

    Had a great time yesterday and so did my family. Thanks to ‘yall and your families. I’m sill in disbelief!

  • Moises G.

    This place is unbelievable!!!! Seriously, I could not stop talking about the new Gladiator Arena. Well Deserved. Even though I cannot train right now I want to just stop by and hang out. I am calling it “Gladiator School”, I know where I will be doing my rehab :)!!!!!!!!!!

  • Herm @ CF Los Altos, CA

    Holy Diablo!!! You guys have the sweetest gym set-up. I can’t wait to visit you again!

  • Stavros @ Diablo CrossFit

    What a great couple days! Ringing in the new year with best friends then the opening of our new box. It doesn’t get any better. I want to recognize a couple things…first of all, Craig and JJ. Thank you, you are both great coaches, visionaries, and all around solid men. It was not easy to build a gym in a couple weeks, but you guys did it. Thank you for your dedication.

    Also want to reiterate what an amazing job Jennifer did on the mural. She (Jan, and Jayden as well) spent her WHOLE vacation from work at the Shed painting and working. A huge sacrifice for not only her, but their whole family. Thank you guys.

    Finally, I wanted to recognize what I think a HUGE turning point in DCF, which was the formation of the “girls” class. This is the link to the first official “picture” of the class. Craig and JJ eluded to it during their speech yesterday, but the women in our gym are strong, beautiful, and dedicated. It says a lot about who we are as a gym and a community that we have such a large percentage of women clients. Basically, we kick butt. See you all tomorrow, I’m done being sappy for today. Thanks again for all who showed up yesterday, and if you haven’t seen the new gym yet, GET THERE ASAP.

  • Shannon Stornetta

    Is anyone else really sore from Fran + running 3 miles with the weighted vests on? 😉 I seriously can’t remember a time (including all the cycling Bryan and I have done) where my whole body felt so rocked. Can’t wait for my first WOD in the new gym (what are we supposed to call it anyway….?) at open gym this afternoon. Ps- our girls do rock! I think we need some DCF For Girls shirts in 2009!

  • Carry

    I’m in for the shirts Shannon….the ‘She Devils’ need their own shirts 🙂

  • Carry

    I’m in for the shirts Shannon….the ‘She Devils’ need their own shirts 🙂 AND tank tops

  • sakura@ crossfit solano

    CONGRATS on the new everything! lol. Wow, ya’ll changed it up a lot! We’ll swing by after my “itis” goes away. I got sick and now I can’t talk. Fun stuff.

  • Craig

    Thanks, Stav. Great comments.

    By the way, I forgot to mention that the #1 Fran time for the last workout at The Shed (15+ people) was by a 46 y/o male:

    Yah, baby, I fng rule The Shed!!

  • Mountain

    Shannon, I feel like an old man today after yesterday’s WOD of Newbie/Fran/5K/Helen. And I’m not even as old as Craigus Maximus…

  • Stavros @ Diablo CrossFit

    I agree…yesterdays triple WOD, Fran, then 5k(w/20#vest) and Helen…welcome to the friggin new year!!!

    Oh yah, ideas for the DCF “girls” shirt;
    “I am tougher than your boyfriend
    “WODs make my butt look big”
    “Crossfit gives me a big bootie”
    “I’m tougher than your girl”
    “Strong is beautiful”

  • Shannon Stornetta

    and I like the She-Devils that Carry came up with!

  • Mike Erickson

    The new gym is absolutely stupendous! I love that pull-up rack, and all the room. The projector is really cool. I predict great success, get ready to make a whole bunch of new friends. Let the competitions begin…