090329 SUNDAY

Filip 'rides the deadlift' and has Jordan for company

Need extra weight to deadlift? Filip and Jordan are for hire.

Workout: For time.

Run 800m

30 chest to bar pull ups

12 strict handstand push ups

Run 800m

20 chest to bar pull ups

8 strict handstand push ups

Run 800m

10 chest to bar pull ups

4 strict handstand push ups

Use parallettes to allow your head to go past your hands if possible.

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CrossFit is dangerous? What about marathons and triathlons?

“. . . Statistics show that for every million participants in these 26.2-mile running races, there will be four to eight deaths.

The rate for triathletes is far higher – 15 out of a million, the new study shows. Almost all occurred during the swim portion, usually the first event. . .”

Click here for complete article.

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  • Shannon S.

    I was honored to do the Memorial/ Hero WOD for the OPD yesterday. And having done Karen the day before…. I am sorest I have been in a long, long time/ have interesting bruises from the med ball hitting me in the arms and chest during Karen! How’d everyone do on the stair climb yesterday? I saw that Yvonne said everyone in her group was around 10 minutes? That’s crazy fast!! Speaking of stairs- google the Pikes Peak Incline in Colorado Springs. If anyone comes to visit Bryan and I in the future- those are the stairs we’ll be climbing (at 7000 feet)… and considering what a bunch of workout maniacs everyone is at DCF- I’m using that as bait to get people to visit!

  • sarah

    I had the honor of listening to Mr. Robb Wolf yesterday…..He is awesome! SO, where do all of you buy Grass fed meat??

  • Holly

    Wow have the tables turned on me! While doing a hand-stand (actually a forearm-stand) this morning, my 8 year old took one look at me and said “Mom, this is not your gym it is a cabin, get down from there”!

  • Stavros @ Diablo CrossFit


    We have been talking about “cowpooling” for some time now. I.e., buying a cow as a group and splitting the meat up. I think the final verdict is we are going to get some freezers, purchase a bulk order, and divide up the meat. We have a couple places we’ll probably order from. Most likely go with a place that Jan/Jen have bought from. It looks like you buy a 20# box for around $5/lb. There are various cuts, steaks, ground beef. The meat is very good, and grass-fed, organic. I don’t mind putting the logistics together, so maybe we’ll get a running tally of who is interested…I’m guessing I’ll count you in?

    BTW…fun times last night? Jaz is, um…”still resting”

  • Ronnielo

    I intrested in getting in on the Grass smoking beef…Opps I meant grass fed. Let me know the details.

  • Sarah

    Yes! I’m SO in! Today I am gluten/grain/dairy free paleo, baby! I have no doubt my times are going down and weights are going up!

    Girls night out was a blast! I think it should be a monthly event! Eating, drinking, and dancing with gorgeous women is a great night! We will do it again!

    Off to farmers market to buy my weeks worth of yumminess!

  • Tami

    Grass fed beef for sale right here in Alhambra Valley.
    Alhambra Valley Beef, Darryl Pereira, (925) 228-6560 and
    Silver Springs Ranch, Steven Kopp, (925) 370-7430. Martinez CA 94553.
    E-mail: silverspringsranch@earthlink.net.
    I’ll email, to get info on prices.
    I need more beef (& squats) in my life if I’m gonna keep up with Jamie, Sarah and Jaz on the dance floor 🙂

  • matt ..6am

    Stav.. I want to get in on buying the grass fed livestock..
    whole foods gets way 2 expensive..


  • Travis H

    Count me in for grass fed

  • Nick

    I want beef……….

  • Tami

    A bit of basic info on grass fed beef. Gotta have good grass to get good beef. http://www.eatwild.com/basics.html

  • Ronnielo

    “The Healthiest Choice. When you choose to eat meat, eggs, and dairy products from animals raised on pasture, you are improving the welfare of the animals, helping to put an end to environmental degradation, helping small-scale ranchers and farmers make a living from the land, helping to sustain rural communities, and giving your family the healthiest possible food. It’s a win-win-win-win situation”
    I really wonder if the animals feel like this is a win -win -win -win situation!

  • Shannon S.

    Speaking of free-range, humane livestock practices… the Clover Stornetta dairy is free-range and (I believe) organic- they’re also supported by the American Human Association. They’re local… and related to our very own Strong Meg and Super Bryan! We get all our Stornetta dairy stuff at Whole Foods…

  • russell

    Brook and I would LOVE to get in on some grass fed beef. Let’s do it.

  • Damen

    I plow a lot of cow, I would be in

  • Mark L.

    Ground Buffalo @ Whole Foods: $6.50 a pound. Pricey, but yummy! I copied D-Roe’s post WOD meal, and decided to forgo my usual protein powder/starch/sugar mixture, and I think I’m hooked.
    That said, I think I need to get in on this cost effective plan for high quality meat! Keep me in the loop.
    DCF Owners… any chance you could invest in an upright freezer for us to store all our frozen meats in? =)

  • jorgy

    grass fed beef is okay for getting times down but vitamin S is the shit. Drink “a gallon of milk” before every workout and your times will go down and numbers will go up.

  • Darren

    Drink a gallon of milk and times might go down, But you will turn into a big fatty

  • Stavros @ Diablo CrossFit


  • Craig

    D – Jorgy’s comment was referring to a CrossFit athlete who gained a suspicious amount of muscle weight in a short period of time and claimed it was due to drinking a gallon of milk a day.

  • Matt Brennan

    Stav, keep me in the grass fed beef loop too, please.