090127 TUESDAY “Number 2”


Ron and Chris finishing the overhead tire carry during Saturday’s workout (Ron looks kinda evil and ready for more, Chris. . . not so much).

Workout: “Number 2”

As many rounds as possible in 15 minutes:

10 wall ball (20lb ball, 10 ft target or 14lb ball 8 foot target)

10 sumo deadlift high pull (95lb, 53, 35 or 26 depending on skill)

10 ring dips (or ring push ups)

10 double unders

Compare to September 19th, 2008

Post number of rounds and fractions of rounds to comments.


Video: CrossFit Oakland’s Mike Minium interviews Jason Khalipa (CrossFit Santa Clara) and Tamara Holms (also from CrossFit Oakland) in front of DCF.

The Nor Cal Regional registration is OPEN! Click here to go to the website and register to compete.

“To register, you’ll need to use the Google Checkout button at the upper right-hand side of the [regional qualifier] blog.

You’ll receive an email confirmation once your order has been placed, as well as a shipping confirmation email once we charge your credit card or debit card. We won’t be physically shipping you anything, but this email will serve as confirmation of your registration.

The registration fee is $75 through the end of February. Beginning March 1, the fee will increase to $100. So get in while the getting’s good!

(And in case you’re wondering, you will be getting a t-shirt.)

If you have any questions about registration, contact us at NorCalCFRegionals@gmail.com.”

Post to comments if you are registered or plan to register and/or come just to watch (and cheer DCFers on).



‘Best Life’ magazine presents a pretty in depth look at Omega-3s.

“. . .We are, it is often–and accurately—said, what we eat. Recent diet trends, from Atkins to South Beach, have put the emphasis on upping our intake of protein or cutting out carbohydrates. Meanwhile, cholesterol, saturated fats, and trans fats have been stigmatized, leading to the belief that waging a total war on fat is the best way to get a slimmer waistline and a longer life. But fats are as crucial to a healthy body as protein is; they end up holstered into the heart, protecting organs, and building the cells of the brain, an organ that is itself 60 percent fat. The key to good health lies not in ruthlessly striking fat from our diets, but in eating the best possible fats for our bodies. And a growing chorus of nutritionists agrees that those fats are omega-3s. . .”

Click here for complete article.


Don’t forget about CrossFit One World‘s Fish Tournament this Saturday (There will even be a jumper house for the kids, and a keg for the ‘big’ kids).

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  • luca z.

    Chris and Ron recently joined our gym, and already are two of the hardest working athletes, and what’s great about them they’re always smiling and ready to try anything, it’s a lot of fun to work with them.

  • luca z.

    Chris and Ron recently joined our gym, and already are two of the hardest working athletes, and what’s great about them they’re always smiling and ready to try anything, it’s a lot of fun to work with them.

  • Stavros@DiabloCrossFit

    I signed up for the NorCal qualifiers on Sunday, and I’m already nervous.

    It will be a amazing event to be part of. If you’re on the fence whether to sign up, DO IT. Just ask the people who didn’t compete in the CF Games last year, they were very disappointed that they didn’t. Who knows, maybe next year we’ll have to qualify for the qualifiers. I know for one thing, this event will be well organized, fair, and legit. Let’s have a massive DCF presence there and try to get someone to the games!

  • Mark L.

    Who doesn’t love new guy/girl enthusiasm!? They bring us all up!
    Both my arms are still hurting, even after 4 days off. I have a massage scheduled for tonight, and I’m resting and eating well. I hope to be back in action by Thursday or Friday, but I’m going to play this one on the conservative side, considering my history.

  • Jeremy Jones

    I am registered as well.

    Now I just need to get off the “1 on 3 off” training schedule that being so busy presents.


  • Carry

    anyone else signing up for the Nor-Cal qualifier? Last year’s games was one of the most memorable things I’ve ever done. Don’t let this opportunity pass you by. We’re not getting any younger! (well, I’m not anyways).

    I’m going to sign up. It’ll be fun!

  • Craig

    Yvonne and I likely will sign. Like jj, I need to step up the training a bit.

    Has everyone seen our “events” page? Go to: http://www.diablocrossfit.com/events.html

  • Darren

    Me and Meg are signing up. Great time last year. Even if you aren’t up to elite level yet it is a cool and fun experiance.

    And yes Ron and Chris and great guys. Always smiling and they run around screaming “crossfit” and jumping up to bump chest. Love it. Great guys.

  • Andrew

    I might be going to volunteer/spectate, but there will be no qualifying for me!

    Today’s WOD started out okay until I got to the 4th round of Sumo’s. I think I may have tweaked my back at the comp/yesterday’s deadlift WOD and I was feeling the pain in my lower back while lifting the kettlebell and even on the wall balls. So it was my first DNF and I spent the rest of the 20 mins stretching my back with the help of Luca. Now that I think about it, I should not have competed on Sat, or at least should not have deadlifted since I had never had any type of training prior to the comp. I got a quick rundown from Luca prior to the heats, but I don’t think that was enough because I thought I was doing fine the whole 50 deadlifts and then I went into yesterday’s WOD with what I thought was good form and lo and behold I was rounding my back a lot. But I’m feeling better now having iced it for a while, but I will know for next time. When is the best time to get some work on Olympic lifts with a trainer? The lifting session?

    BTW, my pics from the rumble are up on flickr under the folder “Andrew’s Rumble Pics.” Enjoy and sorry for the long post!

  • Carry


    Luca’s morning classes are AWESOME for learning some good form. Also, Sat after the regular WOD is Craig’s Oly class. Lots of instruction and it makes a huge difference. Don’t worry….my back was totally fatigued after Sat. I decided to rest for a good 3 days before going back tomorrow!

  • Mountain

    Andrew, I second going to Craig’s Oly class. Now that my work schedule has changed, I may be able to make it more often. The few times I’ve been, Craig has been more demanding about my form than the trainers at the certification were.

    During open gym today, Rhodes, Bryan Stornetta and I did “Running Angie.” That’s:

    100 pullups
    1 mile run
    100 pushups
    1 mile run
    100 situps
    1 mile run
    100 squats
    1 mile run

    Naturally, I came in last. By my watch, these were the times:

    Rhodes 47:58
    Bryan 49:19
    Mountain 49:28

  • Craig

    Two beefs:

    JJ clearly did not do the Saturday competition or he would never have put up deadlifts on Monday.

    Luca: the Number 2 wod is 15mins! Congrats to your class for doing 5 extra minutes!

    Andrew, rest & ice!

    5k run this morn + 6 x 75m sprints. Skill work at the Shed – 4 muscle ups tonight.

  • Ruiner @ DiabloCrossFit

    Enjoyed a rest day and watched the Q and A clip from Coach’s speech at the War College.

    Thrusters tomorrow!!!! OOOOOOOOhhhhhh, I’m glad it’s not a silly ass metcon…I get to ease into this cycle.

  • Jeremy Jones

    Craig’s point about doing deadlifts 2 days after doing. . .deadlifts.

    Except for the fact that people should have either scaled back the weight on Saturday and/or rested on Monday (For some reason, when there is a real competition on the line, nobody wants to scale. . .).

    My verdict Andrew: Went to heavy on Saturday. Should have took an extra rest day Monday (because you went too heavy), and today’s SDHPs were just too much.

    Remember “Hurt today – No Train Tomorrow!” That means that if you hurt yourself significantly, you might be out a week, a month or even longer! What will that do to your progress?

    It was good that you stopped. Don’t EVER be afraid to stop a WOD because you are worried about a significant injury.

    Next time I see you, I’ll cover some good icing techniques as well as some massage stuff.


  • Andrew

    I actually did “scale” to 185. So I wasn’t doing the Rx’d weight. I thought I was doing it right so it is completely my fault that I participated in the comp. I’m a sucker for competition, what can I say =P I rested on Sunday and actually felt good on Monday so I went in, but only to find out I was doing it wrong on Sat and a couple of sets on Monday. So it is a lesson learned. I will be resting up for a couple of days (unless the WOD doesn’t involve the back). Thanks for the input everyone

  • Yvonne

    Andrew, my back was fried from Saturday. I thought I was going to do Sunday’s WOD but when I got moving that morning my back felt so fried along with everything else in my body. I saw the WOD for Monday and said, No freakin way! I did the WOD tonight at 5PM only because I made sure my back had no more tiredness the whole day.

    I hope your back get better soon! If you sleep on your side sleep with a pillow between your legs, take advil, ice it when you are on your computer, take hot showers in the morning, turn on your car seat heater on the way to a WOD and if it is real bad go to Urgent Care and get drugs.

  • Mark L.

    (I’m almost as tall as Luca, Craig and JJ when I’m on this thing)
    We post a WOD every day, 7 days a week, 365 times a year (366 times in a leap year). We do NOT expect you to do every WOD we post. In fact, we hope you do NOT. Crossfit recommends 3 days on, 1 day off, and a full week of active rest every few months. I think that work/rest recommendation is optimized for 22 year old men.
    Please do not forget that while we facilitate your workouts, and we try to push you to get the most out of your time with us, YOU are responsible for the frequency of work. In addition, and you are totally responsibly for the recovery cycle (eat good food, sleep 8+ hours a day, rest every few days).
    See my previous post from this morning. Following that, I was invited by 3 separate people in my 90 minutes at the shed to workout. Nancy Regan told me to “just say no”, so I did. It was hard, but I did it because I want to be MORE fit.
    We do the WOD only for the improvement in fitness and ability it gives us. It might be a fun experience, but when the WOD becomes a liability to our fitness and ability, it’s useless or worse.
    Knowing when to say “no” or “rest” or “more” is a completely individual thing. People recover at VASTLY different rates. Even among elite genetically gifted athletes this is true (if you play fantasy football, this will be starkly evident–the same names show up every year). Get to know your body. Listen to it. Push the envelope, but don’t break it.
    Sometimes, doing “Rest Day” instead of “Cindy” will make you MORE fit, and THAT IS THE TRUTH!

  • Yvonne

    Anyone interested in doing a football pool?

  • Vickie

    Let me say this is a first. I am reading all of the comments and love the input. I just got off the phone with Luca and informed him the 20 minutes of workout was incorrect and that I actually did five extra minutes. Yeah!!!!! Being a Crossfit newbie (July 2008), Crossfit has given me the variety that I need and want. A year ago, I would have never been able to do what I did today and feel good about the workout. It has challenged me and at my age I do need a challenge now and then. On that note, I do what I can with Crossfit because I not only have to be able to function on a daily basis but I have to keep up with my 13 year old. I read the workouts everyday and if it is the day that I am working out, I tweak it so that I am able to perform the function; maybe not as prescribed, but as I am able.

  • luca z.

    I guess reading the wod at 6:30 in the morning sometimes is bad for whoever is going to be in my class, but after all that’s how my classes are hard and no prisoners ;-). All my athletes performed very well on all three classes, kudos to all of them. That’s all for now good night