090308 SUNDAY “Cindy”


Jordan deadlifts 475 for 3 reps. No wraps. No Straps. All heart. 500+ coming soon!

Workout: “Cindy”

As many rounds as possible in 20 minutes.

5 pull ups

10 push ups

15 squats

Post number of rounds completed to comments.



Love handles put the squeeze on lungs

“There’s more bad news for people who carry excess weight around their waists: Not only is abdominal obesity associated with diabetes, hypertension, cardiovascular disease and a host of other health problems collectively known as “metabolic syndrome,” a new study has found that a high waist circumference is strongly associated with decreased lung function—independent of smoking history, sex, body mass index (BMI) and other complicating factors. . .

. . .Moreover, adipose tissue itself is known to be involved in a complex metabolic feedback cycle— the mass of adipose tissue in one’s body directly and positively correlates with pro-inflammatory markers and negatively correlates with anti-inflammatory markers.

“[A]dipose tissue may act as an additional source of systemic inflammation.” wrote Dr. Leone. . . “

Click here for complete article.

Post thoughts to comments.


Royal Rumble at DCF Next Weekend at 11:00am. See our Events Page for details.


Diablo CrossFit favorite Coach Mark Rippetoe has come out with a barbell training DVD:

Starting Strength: Basic Barbell Training DVD

And I’ll leave you with some Coach Rip Wisdom:

“…what should my ideal body weight be for this program? Have you made a table for this, or what do you recommend?” – trainee

“Your ideal bodyweight as an ectomorph at 6′ 0″ will be 214.378 lbs. There. Happy? And if you lose or gain a pound, I will have you killed. It is important to be ideal..” – Rip

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  • Craig

    Y&I hung with John Wellborn and Maximus today at CF Balboa. Really cool. Maximus wants to come up for an Oly seminar – this guy is fng strong! John has DCF FIRST on the list for CF football cert.

    Best scene: John and Max in Smart car

    We did their Ensign wod – a painstorm version of “Chief”.

    As many rounds in 3mins (x 6!) of
    3 Power cleans (135 / 95)
    6 push ups
    9 squats on even rnds or 9 jumping dips on odd rnds.
    Rest 1 min after each 3min cycle

    Brutal. I got 26 total, Y got 25. Next best was 24.

    DCF was represented. Cool guys! Must visit.

  • Craig

    D, got your shirt. And, I got one extra for the first person that asks on this post.

  • luca z.

    I would love to have that shirt Craig,!!!

  • Stavros @ Diablo CrossFit

    If you got Medium….I’ll take it ; )

  • Mark L.

    Me and Dutch both wear Medium. We bonded over it at my cert. =)

    Craig & Yvonne: YOU GUYS ARE AWESOME!

  • Craig

    This is from the CrossFit affiliate blog on Sat, Mar 7: “Fay Collinson (CF Manchester) won a gold in the 500m (with a time of 1:40.2) despite having broken her wrist weightlifting nine weeks prior to the event.”

    Holly, may your recovery be as fast or faster than Fay Collinson of CF Manchester!!

  • Yvonne

    The weight on that WOD above Craig mentioned was 85 for women not 95. Craig did not realize that a really cute woman that was doing this WOD next to me got 24 but she did not have a hand and pretty much kept up with us. Her power cleans were with a medicine ball. I was totally humbled by her. Great little place to workout (CrossFit Balboa). It reminded me of the old Shed with a shower.

  • Stavros @ Diablo CrossFit

    Did you say, “she didn’t have a hand”….

    Crossfit attracts savage people.

  • Yvonne

    Yes Stav, no hand!!! Craig never noticed.