090404 SATURDAY “Fight Gone Bad”

+++Throwdown at CrossFit Santa Clara Today!+++


Sarah takes the class outside for some burpees (YAY!)

Workout: “Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)

2. Sumo deadlift high-pull: 75 pounds (Reps)

3. Box Jump: 20″ box (Reps)

4. Push-press: 75 pounds (Reps)

5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.


Diablo CrossFit mourns the loss of Professional Firefighter Capt. John Nunes.

Contra Costa Fire Department Looses Capt. John Nunes to Leukemia.

Memorial services for Brother John Nunes will be held at the Hope Center Covenant Church located at 2275 Morello Avenue, Pleasant Hill, CA 94530 at 2:00 PM on Saturday, April 4.


Video: our very own Alan talking about his ‘other’ passion – Food.

(WARNING – this video will probably make you hungry)


Introduction to Elite Nutrition Workshop – Tuesday April 14th!

7pm – 9pm. $10 for DCFers, $20 for non members. Pre-Registration required (email jeremy@diablocrossfit.com or stavros@diablocrossfit.com) to register.

This workshop will cover the ‘meat and potatoes’ (pun intended) of HOW to actually implement “elite” nutrition habits into your daily life. Topics to be covered: Overview of the Paleo diet and the Zone, Tupperware (learn it, love it, use it), healthy cooking at home, how/where to shop, what to buy. . . and more!

Some sample foods will be provided, as well as some handouts to take home.

We look forward to showing you how to take your health and performance to the next level.

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  • Shannon S.

    Alan- Bryan and I went to Chevy’s last night. I had the shrimp and avocado meal you were talking about in the video and Bryan was very happy with the steak and shrimp plate, too. Yum!!

    Ps- JJ- we want to know what’s up with you and your twisted desire to hurt people this week. FGB? Really? We’re going to ride up Mt. Diablo today as a “reprieve” from the pain at the gym.

    Ps- Hylie- what’s your # so we can meet up at the race tomorrow!

  • Holly

    Hylie are you running with us on Sunday? Yey! That makes at least 5 DCFers at the Brickyard Race in MTZ. Of course it sounds fun now, but at the end of the hilly 4 miles we will all be hating Mountain for the initial suggestion.

    JJ, aren’t you proud of us? Look at us run!

  • Matt..6am

    Damn …..whos that Chevys fresh Mex Guy?…I think hes a 6am BEAST…

  • Craig

    Guys – there will be other CrossFitters at that race, so be sure to rep the DCF colors.. and leave ’em in the dust.! Good luck guys.

  • luca z.

    What about a DCF group for the Bay to Breakers run, any of you runner out there interested, that will bring more attention to our gym for sure.
    Great class today it’s always fun to coach F.G.B. it’s a true team work you have the athlete working and the partner/coach helping him out, it’s total madness but it’s so much fun to be a part of it, we had some PRs as well, great showing from all, see you next time

  • Stavros @ Diablo CrossFit

    FGB today at 1000hrs class w/Luca

    368 as RX’d, a new PR…sweet.

    What are the details of the race/run tomorrow? Where does it meet, time, etc?

  • Amy

    Are DCFers planning on doing the 4 or 8 mile race tomorrow? I don’t know that I can swing 8 miles after FGB today and working swing tonight, but I probably have 4 miles in me.
    Do y’all have a meeting place planned?

    Luca- FGB was so fun! I really liked working with Tristin – the girl got jiggy with the box jumps…and I could hear other people coaching their partners; I’ll admit I zoned in on Meg coaching Jaz – even if I only did one lift for Jaz’s every 5, it got me through!

  • Holly

    For all interested in tomorrows run in martinez starting at rankin park 8:30 am go to http://www.geocities.com/brickyardrace
    Mountain, Shannon, Carry, (poss. Hylie), and myself are doing the 4 mile!

  • Fat Kid Love Cake

    Fight Gone Bad at the 3pm class.

    Holly 310 (One-arm style: 20# MB thrusters for wallball, 25# 1 arm cleans for SDHP, box jumps, 25# 1 arm DB push press, and rowing w/ two arms)

    Brook got 179 in her first time doing FGB as Rx.

    Matt B. and Travis both set PRs, 250 and 233, respectively.

    Good times.

  • Shannon S.

    When is Bay to Breakers this year? I’m down if I’m not working! We’d have to get some special shirts made, though… 😉

  • Matt..6am

    FGB Today at 10am was great…Special thanks to Luca, Stavros & Big Dave
    for pushing everyone to the limits…
    The class was rowdy and loud
    good times.


  • Fat Kid Love Cake

    ps– 20 straight bodyweight back squats (I did 185#) without setting down the bar. Everything after the 7th rep was a fear-soaked struggle, with plenty of “I’m never going to make to 20” thoughts. Those thoughts finally disappeared after the 18th rep. The whole thing took about 1:50.

    See y’all at the Brickyard tomorrow. If you aren’t going to run it, you can at least show up to cheer & do burpees.

  • luca z.

    Amy your form was right on the money the all time, and you did a great work with Tristin in coaching her and supporting her, FGB makes you a better athlete and a better motivator/coach, Matt it’s always great working with you you’ve got so much enthusiam it’s contagious, it was roudy endeed today, that’s how I like it.
    I loke the special t-shirt idea for the Bay to Breakers, this years by the way it’s going to be on Sunday the 17th of May.

  • Amy

    Brook!!!! THAT MEANS BOX JUMPS – you rock. What next?