090216 MONDAY

+++Class as usual today+++


Holly beats her daughter Clarie to the top of the rope.


Front Squat

Handstand push up (increase depth as much as possible)

5, 5, 5, 5, 5

Alternate between exercises.

Post loads and depth of shoulders past hands to comments.



Parents on food aid forced to no longer use whole milk

Last month, the federal government stopped paying for whole milk for pregnant and nursing mothers and children older than 2. Mothers can receive vouchers to buy the fattiest milk only for their babies younger than 2. Moms and older siblings must wean themselves off whole milk and turning to low-fat varieties like 2 percent, 1 percent or skim.

Complete Article Here.

Post thoughts to comments.


Next “Royal Rumble” at CrossFit Oakland this Weekend (Saturday the 21st). Interested? Post to comments.


Petition Collection today at 11am. WE NEED HELP! Come to the class at 10:30 if you are interested in helping out. Lunch will be provided.

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  • Craig

    Article: Yvonne and I switched our daughter to whole milk at age 2 (against Doctor recommendations) when we had a bit of an epiphany: when she drank low fat milk she was still hungry. Whole milk satisfied her hunger. And, as kids, Yvonne and I didn’t have low fat milk as a choice.

    Another note, imitation is sincerest form of flattery:


    Too funny.

  • Darren

    What imitiation are you speaking of?

  • Andrew

    If you click on the link that Craig posted, you’ll see how the CFAsia website looks almost exactly like ours….

  • Jasmine

    Hey all !

    Just in case it hasn’t been clear… if you are a Pleasant Hill resident (or know someone that is) please sign our petition by tomorrow if you would like the City of Pleasant Hill to change their zoning and allow “fitness studios” (AKA Diablo Crossfit) to be in Light industrial areas.

    Rob had a great idea which I plan to do as well… if you are a parent of a child in the PH school district, have PH neighbors or family in PH, please take a petition sheet (found in the front lobby) and get their signatures.. if they are for our cause. Ask a trainer if you need help finding the petition sheets. I believe these need to be back to DCF by tomorrow night in time to turn in on Wednesday. All the small things help!

    Fun to go door to door with you all today.

    See you soon!

  • Stavros@DiabloCrossfit

    Front Squat
    135 x5
    185 x5
    205 x5
    225 x5
    275 x2x2x1
    295 x1 (new PR)

    5×5 done with hands on 45# plates

  • Craig

    Thank you everyone! That was a very interesting experience today. I met a lot of supportive business owners who have had similar experiences with the City. I am shocked by the vacancies in the area – more for our case!

    The Ambulance Service was full of EMTs and Firefighters who had no idea what we do. However, the women said they love watching our shirtless guys run 400ms!

    A very powerful thing it is to go door-to-door for a cause. Lots of talkin’ – 10mins per signature for me.

    Thanks again.

  • Craig

    When I mentioned the similarity of their site to ours, here’s what CF Asia had to say:

    “Are you at Diablo crossfit? It is my absolute favorite CF Webpage!!!! Hope nobody takes offense to it, I just wanted something that was as professional and clean as DCF’s!!! hope you all have a great 2009!!!
    ashley | February 17, 2009 1:00 AM |”

  • Luca Z.

    Stav, 295 on front squat that terrific you’re one strong S.O.B. nice work!

  • Jeremy Jones

    175, 185, 190, 195, 200 (f on 4).

    For HSPUs my hands were on 45lb bumper plates. First couple rounds were down to 2 abmats, then 2 rounds of 1 abmat. The final round I stacked another 1″ thick bumper and failed on rep 3.