090104 SUNDAY “Once, Twice, Three times a Newbie.”


Josh Jorgensen’s last few steps of a 3 mile journey carrying a 95lb keg from the old gym to the new one.

Workout: “Once, Twice, Three Times a Newbie”

3 rounds for time:

400m run

10 pull ups

20 push ups

30 sit ups

40 squats

Post time to comments.


This Sunday’s workout is dedicated to a local soldier killed in Iraq.


Concord resident Ben Tollefson killed in Iraq.

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  • Stavros @ Diablo CrossFit

    Very tragic, as always, when a soldier is killed. My thoughts and prayers go to his family that is left behind. This kid went to the same high school as Darren and I, my close friend also coached him in baseball. This was a great kid who was just married and a new father, left here too soon.

    Thank you for giving the ultimate sacrifice.
    RIP Ben Tollefson

  • Shannon Stornetta

    Great workout this morning… always a little more meaningful when it is in honor of some one. On a side note: functional strength: dead-lifting and grip utilized to carry a massive, wooden desk up to our second story apartment.

  • Craig

    For you, Ben. Thank you for your service and sacrifice!! Condolences to your family and friends. RIP.

    Another 20+ today at the New Shed! Thanks for bringing your friends and family today, folks. Sorry they had to do the 5 burpees, but I figured it was a good way to make ’em uncomfortable right away…like we were at the old Shed.

  • Herm @ CF Los Altos, CA

    RIP Ben. Wish I coulda met you…

    I know you guys like videos, so here’s one I made of myself deadlifting today. Recognize the sweats? Come summertime weather, I’ll bust out the quads, just for JJ 🙂



    HOLY COW!!! I’ve been stranded w/out the interweb for a while and just got to look at the new site and it looks amazing!! So does the new facility from what I’ve seen. Man, I’m gonna have to swing down and check it out…and donate a 2 pood to the cause.

  • Craig

    Awesome, Herm! Huge DL at 197.

  • Mark L.

    Sweet, Herm!
    That pegboard in the background made me realize how much I miss those things from wrestling in HS. I just added one to my 2009 Christmas wish list. =)
    …and of course, RIP, Ben! A prayer just went up for those you left behind. Thank you!