090412 SUNDAY “Happy Easter”

+++Schedule as usual today!+++

Macy doesn't skimp out on push ups

Macy completing her first workout for the second time 3 months later. . . and killing it.


Tabata Sumo Deadlift High Pull (95# men, 65# women)

Rest 1 minute

Tabata L sit (count total seconds feet are off the floor)

Rest 1 minute

Tabata Kettlebell swings (2pood men, 1.5pood women)

Rest 1 minute

Tabata box jumps or step ups – choose one and use it for the entire interval (24″ men, 20″ women)

A “Tabata” is 20 seconds of work followed by 10 seconds of rest for 8 rounds (4 minutes total). Complete as many reps as possible in 20 seconds. Your ‘score’ is the lowest number of reps completed in any 20 second interval. Write your score down for each exercise during the rest interval.

Post reps for each exercise as well as total reps completed to comments.



Sleep: Spring cleaning for the brain.

“. . . Sleep — by allowing synaptic downscaling — saves energy, space and material, and clears away unnecessary “noise” from the previous day, the researchers believe. The fresh brain is then ready to learn again in the morning.

The researchers — Giorgio Gilestro, Giulio Tononi and Chiara Cirelli, of the Center for Sleep and Consciousness — found that levels of proteins that carry messages in the synapses (or junctions) between neurons drop by 30 to 40 percent during sleep. . .”

Click here for complete article.

Post thoughts to comments.


Registration for the Nutrition Workshop is CLOSED. Hopefully we can have another one in the near future for those who missed this one. (and believe me, after seeing the results from the people who go to this one, you’ll won’t want to miss the next one. -jj)

Registration for the Gymnastics and Parkour Workshop is still $60 until the end of the day today (then it will be $75 from tomorrow forward).


CrossFit Solano and CrossFit Vallejo raised over $13,000 for the fallen Oakland Police officers! Click Here to see CF Solano’s comments about the event.

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  • Yvonne

    Hope everyone has a wonderful eating Easter Day!!!

  • luca z.

    Happy Easter to all Diablo Crossfitters and families

  • JimmyG

    Thank you everyone for your kind words. Kelly is doing great. What an incredible experience. Kelly spent the night on the floor , just thinking she had cramps…yea it was labor! I kept waking up asking if she needed anything. Finally at 6:30am she says , we need to go!! call the Dr…. I got her to San Ramon Regional in about 20min.
    Ran her through the Hospital in a wheel chair (Think Days of Thunder wheel chair scene) She took her pants off got into the bed and 20-30min later Jace came out.
    No Drugs..It was like wathcing her Max out squats…lol She just grabbed her legs and got the job done in true CrossFit fashion. Amazing effort!!
    Jace came out looking like a little cone headed gnome. Now he’s getting waaaay cuter. He still looks like a little old man though..lol
    So Easter Sunday I get to bring them both home…yea!!

    Thanks again everyone. Happy Easter to you and your families.

    Jimmy, Kelly, & Jace

  • russell

    Jimmy and Kelly — Congrats.

    J.J. – I thought maybe the Russians had pissed you off…It’s good to see some Kettlebells back in action. Riddle me this, why the hell is it called a kettlebell and not a kettleBALL? It sure looks like a ball to me.

    Happy Easter to all…if you’re into that sort of thing.

  • jorgy

    Stavros made the main page!!!! just look at today’s photo

  • Jeremy Jones

    I love Russia.

    The reason why they are called kettle”bells” and not kettle”BALLS” is because we call them bar”bells” and dumb”bells” (as well as club”bells” – of which we don’t have any. . .yet).

    I have found two interesting reasons why we use the “bell” terminology:


    “”Dumbbells” as a word originated in Tudor England – athletes used hand-held church bells to develop the upper body and arms. These bells ranged in weight from a few ounces to many pounds. The bells were flourished in various ways. This would have made a great deal of noise, so the athletes would take out the clappers so they could practice quietly; hence the name “dumb”, as in “no sound”, and “bell” – dumbbell. When strongmen started to make their own equipment, they kept the name, even though the shape changed. Kettles were also available in various sizes, ranging up to those holding several gallons. Filled with sand or water, these too could be used for training. When athletes started making purpose-built equipment, they also kept the name.” [citation needed]

    and Wiki answers:

    “The original dumbbell was an apparatus contrived like that for ringing church-bells; that is, a heavy fly-wheel with a weight attached, which was set in motion like a church-bell, until it acquired sufficient impetus to carry the gymnast up and down, and so bring the muscles into active play. There is one at New College, Oxford, to the present day. The modern weights, so called, produce similar results, in a less cumbrous and more agreeable manner.” [Edwards’s Words, Facts, and Phrases]

    As much as I hate to admit it. I am leaning toward the second (man pulling a rope version) because it has a reference. That means that the word “dumbbell” actually comes from the first exercise machine invented. . .

    (and even more interesting is the fact that the Indian ‘clubbells’ and ‘macebells’ are most likely much older than ‘dumbells’ and ‘barbells’).


  • Craig

    Thanks for that long winded answer, Mark.

    Oh, wait, that was JJ.

    Jorgy, that was funny. I did notice the shorts.

  • sakura

    Happy Easter!!

  • Mountain

    He can wear Stav’s shorts (wait… that doesn’t sound right), but he can’t rock his ‘stache.

  • Russell

    J.J. – I tell ya, you sure put some effort into that answer. Standing by for Kettlebell WOD’s…

  • Sarah

    Russell- there was much kettlebell play today. Ouch.