Ramon Deadlifting over 400 for reps of three (no this was not his last set either).


Back Squat

5, 5, 5, 5, 5

Post loads to comments.

Mini Metcon after.



Practicing balance and coordination transfers over to less falls.

“The researchers found:

• None of the trained participants fell on the slippery floor and seven of the eight never lost balance.

• The control group’s performance on the slippery floor revealed their lack of training. Their performance was akin to the trained group’s first training slip on the platform . . .”

Click here for complete article.

Post thoughts to comments.


And since everyone keeps complaining about being sick. . . here is a great article from The IF Life on how to beat the flu for less than $4 a day.


Event (in case you missed yesterday’s comments): 22nd annual Willie Davenport Olympian Track and Field Clinic at James Logan High

“Two dozen Olympic track and field athletes and coaches will provide instruction in every event Saturday, Feb 7 at the 22nd annual Willie Davenport Olympian Track and Field Clinic at James Logan High.

The event, which is open to individuals and teams of all levels, will feature special guests Billy Mills, the 1964 Olympic gold medalist in the 10,000 meters, Stephanie Brown, gold-medal winner in the discus at the Beijing Olympics last summer, and Pittsburg native Eddie Hart, 4×100 relay gold medalist in 1972.

Registration is from 8-9 a.m. Saturday, with the clinic running from 9 a.m.-4 p.m. Lunch is included in the price. Fee is $25 for individuals, $10 for youths 12 and under, $350 for teams, and $500 for teams of 30 or more.”

Online registration is available at www.logantrackandfield.com.

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  • Craig

    Ramon! Beast. He’s a wffb (wallflower firebreather)..quietly training like a machine in the background with a 20lb weight vest on. Beat me at the Newbie the other day while wearing the vest on the run! Amazing progress, bro.

  • JimmyG

    Hey everyone…Don’t forget about the RUMBLE -vs- MMAJacked this Saturday at 5pm SHARP @ the shed!! We need a couple more contestants and people to help count Reps and drink beer!!
    After the crazy ass WOD we’ll be watching my very good friend Anthony “RUMBLE” Johnson fight live on UFC Fight Night!! Pizza and Beer will be provided.
    Please RSVP w/ Mark Lind……Thanks and good luck!!
    Prizes will be given from MMAJacked and SOLDIER Fight Gear.

  • Mark L.

    I’m teaching tonight, if you want to ask questions about this event.

    On the DCF side of the list, so far, I have talked to:
    Josh J. (Jorgie) confirmed
    Yvonne confirmed
    Holly confirmed
    Russell (maybe)
    Jordan confirmed
    Gray confirmed
    Alex confirmed
    Mike C. (maybe)
    Mitchie C. (maybe)
    Rick H. confirmed

    Please RSVP with me, even if you appear on this list (click my name for my e-mail, below). This is not a “just come and invite every friend you’ve got” event since we need to cap the attendence for logistical reasons. If you’re not on the list, and you want to come to either the competition or after party, again, please RSVP with me.

    Spouses and S.O.s are invited to the UFC fight night afterwards (which is free on Spike-241 and 241.1 on DirecTV at 6pm). Again, please RSVP any guests for this portion, as well.

    I may be spamming your Facebook or e-mail address, today, if you’re not on the list, above.

  • Stavros @ Diablo CrossFit


    Another mainpage pic for DCF!! Nice job JJ. Diablo featured on the affiliate page is always cool!

  • Craig

    Humbled by the 40yo+ women at the Shed: I did Angie in 20:57 at the hotel today.

    Funny looks and they couldn’t understand why I was mad.

  • Jeremy Jones

    Alternated Back Squats and Weighted Ring Dips.

    BS – 225, 235, 235, 235 – Fail on 3 (not low enough), 225
    WRD – 53, 58, 63, 63 Fail on 5 (no lockout), 63 Fail on 5 (no lockout).

    With my BSs I started my sets too high with not enough warm up. I think not enough food and sleep lately is hurting my performance as well.


  • Carry

    Me & Vikki will be there for the 5:00….will be rushing in from work! May be a little late. If we have to do burpies….we have to do burpies.

  • Stavros @ Diablo CrossFit

    Completed the Crossfit mainsite WOD at SRFD St.5, aka “The Nickel”
    Anyways, this was friggin BRUTAL, thanks Coach G.!

    Five rounds for time of:
    2 pood Kettlebell swings, 25 reps
    25 GHD Sit-ups
    25 Back Extensions
    25 Knees to Elbows

    24:16 as RX’d

    I’m still reeling from the GHD’s

  • Craig

    Humbled by the 40+ yo women at the Shed. I did Angie at the hotel today: 20:58. Brutal slow. Funny looks from the hotel trainers too.

  • Andrew

    Where you at Craig?

  • Rodil

    JJ – great work getting our pic on the Affiliate page! I caught this on the DCF Twitter feed. Love the “Does this photo make us look like a cult?” comment.

  • Matt

    Filthy 50…..thanks guys
    I had high hopes for an easy morning…

    the 6am class is lots of fun