090120 TUESDAY


The Saturday class puts the “Diablotron” through it’s paces.


5 rounds with 1 minute rest in between each round.

As many times as possible in 3 minutes:

3 handstand push ups (strict, hands to shoulders)

6 knees to elbows

9 double unders

Post number of circuits completed each round and total rounds to comments.



Study links water pollution with declining male fertility.

“. . .The study identified a new group of chemicals that act as ‘anti-androgens’. This means that they inhibit the function of the male hormone, testosterone, reducing male fertility. Some of these are contained in medicines, including cancer treatments, pharmaceutical treatments, and pesticides used in agriculture. The research suggests that when they get into the water system, these chemicals may play a pivotal role in causing feminising effects in male fish. . .”

Click here for complete article.

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  • Mark L.

    Come on JJ! This workout looks like it was made for me. I’m going to be wiped!
    HEY EVERYONE! New pictures on the flickr!

  • Craig

    Excellent speech by President Obama this morning – a call to action for all of us.

  • Mike Erickson

    It was an excellent speech.

    ” Let it be said by our children’s children that when we were tested we refused to let this journey end, that we did not turn back nor did we falter; and with eyes fixed on the horizon and God’s grace upon us, we carried forth that great gift of freedom and delivered it safely to future generations.”

    I hope with every fiber of my being that this be true.

  • Craig

    Yes, Mike, that is an awesome call to action. He preceded that comment with an amazing and chilling story about the birth of our Country & General George Washington:

    “In the year of America’s birth, in the coldest of months, a small band of patriots huddled by dying campfires on the shores of an icy river. The capital was abandoned. The enemy was advancing. The snow was stained with blood. At a moment when the outcome of our revolution was most in doubt, the father of our nation ordered these words be read to the people:

    ‘Let it be told to the future world…that in the depth of winter, when nothing but hope and virtue could survive…that the city and the country, alarmed at one common danger, came forth to meet [it].'”

  • Adam

    Glad to see that my recommendation of “Diablotron” has forever stuck with Diablo Crossfit…
    Hopefully tonights workout will erase the torture I put my body through in Vegas this last weekend.

  • Mark L.

    As I look at this, again, something is catching my eye:
    “handstand push ups (strict, hands to shoulders)”

    My head being between my shoulders is going to make going all the way down to the point where my shoulders touch my hands very difficult. Do I use parallelettes?

  • Mike Erickson

    Adrian Bozeman on crossfit radio: “shout out” to diablocrossfit! Loved hearing it!

    Free Crossfit journal download.

  • Stavros @ Diablo CrossFit

    Back at DCF today after being at work for 2 days. Saw “Mr. Joshua” on the mainpage and couldn’t resist. Suckered Bryan S. and my wife into suffering along with me.

    “Mr. Joshua”
    Five rounds for time of:
    Run 400 meters
    30 Glute-ham sit-ups
    250 pound Deadlift, 15 reps

    Stavros- 22:37 (PR)
    Jasmine- 29:22 (135#DL)
    Bryan S.- 24:30

    I was absolutely destroyed after this WOD. I haven’t felt like that in months, maybe even since my first time doing Fran in ’07. I didn’t know where I was, and was dizzy and nauseous. I can’t wait for tomorrows WOD! BTW, I have to give props to Jaz, she nailed this WOD. Did all 5 RD’s, RX’d everything, but obviously scaled the DL’s. I know for me personally the GHD’s were the killer. Strong work everyone.


    Thanks for your service Mr. Joshua…
    5# over rx’d DL /as rx’d otherwise.

    Deadlifts killed me. Definately not one of my strong points. I found myself sucking wind inbetween reps when I could have pulled through. As I keep doing the dotcoms I find it easier to face the WOD and just do it. I think as the mental toughness starts to manifest itself I’ll start having real killer times.

    Stav–Strong Work Brotha!!!
    JJ–How many folks do we need to have a CFSolano team this saturday?
    I may have myself and one other.

  • Jasmine

    The whole time I thought it was 95 pounds. That explains a few things!