The class enjoys some overhead squats on a nice sunny day.


As many rounds as possible in 20 minutes:

10 GHD sit ups (or 30 abmat sit ups)

20 double unders

30 squats

Post number of rounds completed to comments.



Discovery supports theory of Alzheimer’s disease as form of diabetes.

Now scientists at Northwestern University have discovered why brain insulin signaling — crucial for memory formation — would stop working in Alzheimer’s disease. They have shown that a toxic protein found in the brains of individuals with Alzheimer’s removes insulin receptors from nerve cells, rendering those neurons insulin resistant. (The protein, known to attack memory-forming synapses, is called an ADDL for “amyloid ß-derived diffusible ligand.”)

With other research showing that levels of brain insulin and its related receptors are lower in individuals with Alzheimer’s disease, the Northwestern study sheds light on the emerging idea of Alzheimer’s being a “type 3” diabetes. . .

Click here for complete article.

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  • luca z.

    Hey people the site for the NorCal Regional Qualifier web site is up and running
    Austin at CrossfitUnlimited is taking names of volunteers for the qualifying held in May, if you want to help out drop him an e-mail

  • Adam

    Reason #129 why Crossfit is AWESOME:
    Last nights workout I would have gladly stopped during the 10th minute if by myself at 24 Hour Fitness, however, because Darren was breathing down my neck not letting me give up, I made it through 20 minutes of 10 Pull-ups.

  • Mark L.

    Adam, before Crossfit, would you ever have been able to say, “I just did 200 pullups in the last 10 minutes” and have it be actually TRUE (and have there be WITNESSES?)
    Gotta love that!
    Tonight should be a little bit faster pace.
    Constantly varied, functional movements, executed at high intensity.
    …there will also be a math test.

  • Mark L.

    …make that 20 minutes. DOH! Maybe I need a math test…

  • Craig

    I love that the 5 & 6PM classes added squats (20 per min) and push ups (10 per) on their own! Impressive stuff..tho’ they’re feeling it today I bet.

  • Craig

    Hey, by the way, we continue our extreme DCF makeover today with that little thingamajigy icon that shows up at the top of your browser next to our web address. If you have us as one of your links, it’ll show up there too.

    If its not showing, then clear your browser cache and reload our web page. I you don’t know how to clear your “cache” go to the following site and chose your browser for instructions:


  • Andrew

    Hey guys, just an idea for anyone who’s interested. I know a lot of you use a little notebook or something to keep track of your progress. Since I’m always here are Diablo and CF Unlimited in Milpitas, I found something that could be stored online and all I would need is a computer with internet. So I use google documents to keep track of my times and reps. Just go to google.com and on the top there will be a “more” button. Click on more and go to documents. From there you either are already have an account of you have to make one. Once you’re signed in you can make your own spreadsheet. It is like a very simple version of excel. For reference here is mine:


  • Mark L.

    Andrew, thanks for the tip! Of course, there’s the ubiquitous http://www.logsitall.com

    You can compare your times to people throughout the country, filter by age/sex, and compare your times in our gym to others that use logsitall, here, by going to our “DCF Records” link botton at the top left.

    Of course, it doesn’t validate/verify the entries. =)

  • Yvonne

    Could not make it in today, did this WOD somewhere else. Don’t know how I did comparing to you all. Got 7 plus 30 sit ups.

    Anyone interested in doing monthly DCF dinner with kids and sometimes without the kids? Saturday nights would probably be best so the trainers could go. Your thoughts?

  • Carry


    I think that’s a great idea! I would love to get our kids together sometimes and sometimes just the ‘big kids’. We parents need some kid free time every now & then.
    I bet Holly would join 😉

    By the way….you are a Bad Mama Jamma…totally inspiring performance from you last night.

  • Stavros @ Diablo CrossFit

    Hey everyone,

    CFHQ must have heard our conversations about chalk yesterday. Check out the affiliate page; http://www.crossfit.com/cf-affiliates/

    Strong work from what I saw yesterday.

  • Rodil

    Yvonne – monthly DCF dinners sounds great. Count us in.