How Yvonne got her foot stuck in the rings. . . we may never know . . . (good thing she is flexible).

Workout: “Michael

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Post time to comments.



I’d hire her as a trainer. -jj

(Kaela helping coach at CrossFit Solano)

Our Youngest Coach from DJ on Vimeo.


EVENTS in March:

– The city of Pleasant Hill has put our issue on hold for now (click here for details)

– March 14 is Diablo CrossFit’s next Royal Rumble! 11:00am, teams of 4. It is Free, but you must pre-register at support@diablocrossfit.com! This includes Diablo CrossFitters. So we know how many people are coming (more details on our events page). We also need volunteers to help run the event (‘helpers’ will be paid in food and beer), please email if you are interested.

– We have not had many people sign up for the California Climb event on March 28th. If you can’t make it, please donate to one of our esteemed members who has decided to climb 52 stories of the ‘Bank of America Building’ to raise money for lung cancer research! Click here for the team page

Don’t forget that people who make it to the top of the building get to enjoy free massages, food and drinks at the Carnelian Room Restaurant. So if you are interested please sign up right away!

Event details (like start times, how to get guest passes to the Carnelian Room, age group categories, and how to win team trophies) can be found here. I think we have a shot at ‘fastest team’ if we get enough people to go!



Is one diet as good another? This study says ‘No’ and tells you why.

“. . .Although both plans were equal in calories, half the group followed a moderate-protein diet (40% carbohydrates, 30% protein, 30% fat) while the other followed a diet based on USDA’s food-guide pyramid (55% carbohydrates, 15% protein, 15% fat). . .

. . .Although the amount of weight lost in both groups was similar, at 4 months participants in the protein group had lost 22 percent more body fat than members of the food-pyramid group. At 12 months, the moderate-protein dieters had lost 38 percent more body fat.

“The additional protein helped dieters preserve muscle. That’s important for long-term weight loss because muscle burns calories—if you lose muscle, and you used to be able to consume 2,000 calories without gaining weight, you’ll find that now you can only eat, say, 1,800 calories without weight gain,” he said. . .

. . .The protein diet was easier to follow and maintain long-term, with 64 percent of the moderate-protein dieters completing the study compared to 45 percent of dieters using the high-carbohydrate diet, Layman said.

“Subjects on the moderate-protein diet reported that they weren’t as interested in snacks or desserts, and they didn’t have food cravings. When you eat protein, you feel full longer,” he said. . .”

Click here for complete article.

Do you eat a diet of more than 40% protein? (i.e. the “Zone”) Post thoughts to comments.

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  • Jeremy Jones

    I try to eat less than 30% carbs per day, and if possible 10 – 20% of them come right after working out (when I DO actually workout).

    The rest of my meals are very high in Fat (as much fish oil and nuts I can handle). And a decent amount of protein.

    It is probably time I do an online food log again to see where I really stand % wise.


  • Andrew

    I follow the zone (most of the time), so my protein intake is pretty low, if anything I might too many carbs for a meal. Maybe I should do what you do, JJ, and up my fat intake

  • DJ

    Yeah Kaela’s a little beast in the making. You should see her hanging “L Sit’s” its pretty darn amazing. Ed and Sakura are going to have their hands full, Kaela runs around the gym with an AbMat and will throw it down next to clients and do sit-ups. We are going to try and put a team together for your Mar. 14th Rumble, the guys had a blast last time, but we may not see you guys till the Climb California Event on Mar. 28th. Keep up the great work your site looks awesome and your members are kicking some serious ass!

  • Craig

    8:21 on yesterday’s wod, done this morning at 7 after 3×3 FSC (225). I stumbled on the double unders.

    Was going to do the wod by myself, and as Jimmy was leaving he say’s “you’re doing that workout? Ok, we’ll stay and watch!” Damn – committed. Thanks Jimmy, Alex and Alex’s bro (?) for pushing me through.

  • Mark L.

    I try to shoot for macronutrient >averages

  • sakura

    OMG! Haha! You found Kaela training! =]

  • Mark L.

    Alex’s bro: Gray. An amazing chef!

  • Yvonne

    That little girl Kaela is too cute!!!

    Get time yesterday Jordan. WOD should be named after you.

    Yes my food intake is about the same as JJ’s. I only eat carbs before and after a workout and it is usually 100% whole wheat.

    I eat a lot of protein and fat. Nothing low fat or fat free. We even drink whole milk. Lots of meat, nuts, fruits, vegetables, yogurt and cheese.

    My 2 weaknesses are white Japanese rice and chocolate. Trader Joe has great nuts covered with dark chocolate.

    We do eat some type of pasta once a week with red meat sauce with meatballs. It is proven that it prevents colon and prostate cancer in men.

    Everything in moderation. I figure I workout I should be able to eat junk once in a while.

  • Adam

    Hey JJ, how does the team thing work for the stair climb? Are you looking for more people to join your team? Should I start my own? etc…

  • Craig

    Adam, join our team! You’ll be asked to create a donation page – then you can send people to your page for donations.

    You’ll nail this one!

    To join click on the “Join our team” link on the events page.


  • Adam

    Thanks Craig!

    As for this whole paleo thing you guys talk about, I have printed out some info to read and get myself going on it but have a couple general questions:

    1. Is Paleo and zone the same thing?

    2. Is cereal allowed?

  • Stavros @ Diablo CrossFit

    I smell a nutrition seminar.

  • Prashant

    I started Paleo when I started CF. I had/have 2 cheat meals a week. And I have cereal 2-3 times a week, with skim milk. I dropped 7 lbs since I have been coming to DCF. Not a lot, but steady weight loss. Gotta have my Honey Bunches of Oats, its a “mouthful o’joy”. Let the jokes ensue.

    Question – Is Guacamole Paleo? Please say it is.

  • luca z.

    Yes Prashant Guacamole is Paleo, just don’t eat it with chips 😉
    Adam, no Paleo and Zone are not the same thing, if you are on a Zone diet cereal can be ok, definitely not on Paleo. The Zone diet allows you to eat a lot of different food, just in different amounts, you can eat bread(whole wheat), oat meal, even chocolate, you just have to stay on the 30, 30, 40, rule, proteins, fat, carbs. For the Paleo it’s more restricting, basically meat, fish, vegetables, some fruit, nuts and seeds, it dosen’t really matter the quantity as much as The Zone, just keep a nice amount of proteins a day not too much carbs and a lot of fats, and you’ll be fine.

  • Stavros @ Diablo CrossFit

    Looking a little more forward to Michael than yesterdays WOD. I was humbled and owned once again by DU’s. I knew it going in.

    Thruster/Double-Under WOD

    17:24 as RX’d (135# thrusters)

    Afterwards, I did the WOD I posted on SRFDCrossfit.com

    225# Back Squat
    Ring Dips

    6:46 as RX’d

    The first set of back squats was unbroken, all ring dips unbroken. Solid WOD, give it a try.

  • CraigH

    Honey Bunches of Oats was my demon for many years, P! Then they added dried fruit! Oh man, awesome. I finally had to ban them from the house when my triglyceride levels shot through the roof at a blood test.

    They are literally chemically altered to satisfy – but they are the worst kind of carbs possible. I just don’t have them around. Cereal is a big weakness for me.

    Stav: I’ve got a name for the SRFD wod you nailed after grinding through the DCF wod: “Sugar on a Turd”

  • Prashant

    Yeah…. I’m just going to pretend I didn’t read that.

    Actually, I am trying to wean my self off of cereal and dairy altogether. Been cooking a lot of eggs the last couple of months.

  • Holly

    I’m an EVERYTHING in moderation kinda girl myself. In fact, I think I’ll start my own campaign and call it “No food group left behind”.

    Come at me!

  • Darren

    strict paleo for last two weeks. It has been hard. But getting easier. I have been done with bread rice and pasta for a while now, but I love corn tortillas and corn chips and beans and dairy. Dairy has been hardest for me these past two weeks. I freaking love cheese. But I have lost 6 pounds and feel great. It is great foes because I had a hard time on zone. I like bigger meals and more protien. So paleo works out good for me. I pretty much eat curry like 3 nights a week. And use my crock pot at least 3 times a week. Put meat and veggies in the pot when I wake up then ready by dinner time. Love it. Great for left overs too.

  • Travis H

    Paleo is all about food quality and zone is food quantity. Since a lot of you guys/girls are going to the games in a few months I would highly recommend this as most of the top tier athletes follow this religiously.

    Prashant – Those cereal breakfasts are cheat meals! I would also recommend if you are switching to eggs to buy omega 3 enriched.

    The link below has some good zone meals as well as a lot of info about what to eat and what not to paleo wise. Also read Robb Wolf’s article “42 ways to skin the zone”


    Mark – Studies show that you should shift more of your carb intake to post workout.

    Stav – You need to run a nutrition class one of these weekends to teach the new people!

  • Adam

    A brief nutrition informational session would be amazing Stav if you wouldn’t mind. I am sure many of us would enjoy learning a little more. One excuse I can make up is not having a significant other to do the same program to push me along with what I buy/make/eat. In the meantime, I don’t think I will be able to live without cereal, sandwhiches and sushi, so I might have to ease in to it.

    Reallistically my goal is to start Paleo after my extended vacation in Idaho next week so all encouragement, details, recipes (mainly breakfast and lunch), tips, etc… is welcomed.

  • russell

    I’m all about a Nutrituion seminar. I have been IFing for the last four months and I love it. I’m with Holly and the no food group left behind. I know what the refined carbs do to the body though, so that knowledge has slowed down my consumption of them. The more information about nutrition the better, i would love to hear Stav drop some knowledge. Watch out though Adam, the first question starts with what is Zone? What is Paleo? Next thing you know you’re falling down the rabbit hole (that rabbit hole quote is from JJ) and you end up like this guy:


  • Stavros @ Diablo CrossFit

    Michael today at DCF

    18:30 as RX’d

    Not a PR, but I’ll take it for being mid-sickness.

  • Yvonne

    I am a crockpot lover too, Darren. I can’t live without mine. Your meat is moist and you don’t have to add butter. I will throw in a whole turkey breast, season it, add yams and veggies in the morning and dinner is waiting for you. I do have to open a can of cranberry sauce though. Safeway carries one brand of turkey breast that is really good and comes with gravy. I can’t think of the brand right now but I will post it when I buy it again.

  • Jeremy Jones

    30 pull ups
    30 wall ball

    5 rounds for time.


    That sucked.