090414 TUESDAY “DT”

+++7pm class canceled due to our “Introduction to Elite Nutrition Workshop” at 7pm. Please show up to the 6pm class if you want to workout before the workshop+++

RIP SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“DT” (posted on CrossFit.com today)

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Post time to comments.



Vitamin D deficiency related to inflammation in healthy women

“According to a recent study in the Archives of Internal Medicine, 75 percent of Americans do not get enough Vitamin D. Researchers have found that the deficiency may negatively impact immune function and cardiovascular health and increase cancer risk. Now, a University of Missouri nutritional sciences researcher has found that vitamin D deficiency is associated with inflammation, a negative response of the immune system, in healthy women. . .”

Click here for complete article.


Diablo CrossFit has teamed up with Albert & Eve to give all DCF.com visitors a deal!

Albert & Eve team up with Diablo CrossFit to bring Elite Nutrition to your doorstep

If you don’t know who Albert & Eve are, you should check out their service. After highlighting their business on our blog a few weeks ago, I have received multiple “thanks” from members who are absolutely thrilled at getting seasonal, organic vegetables and fruit delivered straight to their door once a week.

Each box comes with recipe ideas, and you can check to see what is coming next delivery to avoid food allergies if needed.

For example, this week’s ‘medium’ box will contain:

Organic Bananas (Fairtrade)

Organic Tangelo-Minneolas

Organic Pink Grapefruit

Organic Winter Acorn Squash

Organic Green Onions

Organic Avocado

Organic Zucchini

Organic Mushrooms

Mixed Organic Herbs

Don’t take our word for it. Use the Diablo CrossFit coupon code: DC0409 and you can get a box for FREE!

As far as I am concerned, this might be the “CrossFit” of Paleo eating: Constantly varied, functional food, delivered at high intensity. Don’t miss out!

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  • Craig

    For DT, ladies rx is 95.

  • Mark L.

    What a great deal from Albert and Eve! Something like this would definitely help my family “stay on the wagon”.

  • jordan karnofsky

    my shoulders are finished. jimmy is an a-hole.

  • JimmyG

    This SAT, Night UFC at the Shed 7pm-10pm…Ladies welcome!! My little guy wants to watch Chuck fight and he can’t go without his mommy…
    Please bring $5 to donate for pay per view event…Also BYOB and food to share.
    Marky and I will grab some stuff from Chevy’s or Rubio’s.

    Karno…..Don’t be scared of the BEAR complex…hahaha
    Great 6am..We went 3 rounds and everyone wanted more so we did a fourth round plus 400m run. Glad to have Matt.F and 100mile Suzi back in action.
    Adam. Michael C. and Cabby were killing it today !!

  • Jeremy Jones

    Chevys. No contest.

    So I am going to miss ANOTHER fight event at the Shed and getting to meet Jace. Damn. If I weren’t going to Tahoe, I might be a little more upset.


  • Mark L.

    Also, we’d appreciate some RSVP-ing, so we know how much food to get to supplement the potluck. SO far I know that Jimmy, Kelly, Jace, myself, my wife, Prashant and his GF are coming. Anyone else? Please come!

  • Stavros @ Diablo CrossFit

    Attention…for those attending Nutrition Seminar tonight. I will be presenting information regarding our grass-fed beef order. If you are interested, bring checkbook or cash to make payment for the meat.

    The orders will be mixed steaks, stew meat, stir fry, and ground beef. The minimum order is 20lbs/each @ $4/lb. So, plan on $80 per order. We have roughly 300lbs of meat to order, so we all need to be in to make it work. If you’re interested FOR SURE, reply to this or email me ASAP. I need to follow up today so we don’t lose the BEEF.

    This is 100% Grass Fed from a reliable source, butchered, boxed, and delivered for a great price. I’ll share more tonight.

  • Prashant

    Mark – What kind of food can we bring? Is it going to be all paleo stuff or can we bring junk (eg. chips and dip, wingstop etc.)?

  • Rodil

    Stav – count me in for one order (20 lbs) of the grass-fed beef. I’ll bring my payment tonight to the Nutrition class.

  • sarah

    im in… ill bring $$$ for the good stuff!!

  • Adam

    Don’t know if anyone else has tried it yet, but I can’t seem to get the promotional code to work for Albert and Eve. Any suggestions?


  • Prashant

    Not sure what you said Sarah, could you post it one more time.

  • sarah

    i swear i only hit the post button once!!!

  • Alex R

    I think Sarah said she’s in, Prashant. Can’t you read?!

  • Adam

    Hey Stav, is it possible to get in on 20lbs even if I can’t make the nutritional workshop tonight?

  • Yvonne

    Adam, the promotion code DC0409 only works for the 4 boxes not 1 box.

  • Mark L.

    Bring whatever, Prashant. Something you’d like to share with friends (and eat yourself).
    I have a feeling that this will be a celebration where we’ll give our pancreas a mini-metcon (Paleo eaters tend to have de-conditioned panceases).
    I’m going to have to pass on the meat order until I get a bigger freezer. I have nowhere to tuck 20 pounds of meat at the moment.

  • luca z.

    Great classes today from the guys at 8am to the 10:30 crew, this is a tough one, make sure your form is great, as I told my guys, I rather have you drop the weight and go faster than do it wrong with a higher weight. This one is for sure one were form has the priority, warm up your lower back well, because she’s going to take a beating. Se you all on Thursday

  • Jeremy Jones

    “I have nowhere to tuck 20 pounds of meat at the moment.”

    Uhhh. No comment.


  • Darren

    Mark I bet you could find a place if you look hard enough. Your a great meat packer.

  • Travis H

    Stav count me in for 40lbs I will bring cash tonight.

  • Jeremy Jones

    Jamie and I are also in for 40lbs as well.


  • Carry

    Stav….I’m in for 20bls

    I will bring the cash tonight.

    Thanks for doing this

  • Mark L.

    Unfortunately, we have a very small freezer which is mostly filled with Otter Pops, frozen chicken dinosaurs, other frozen meat and ice packs for my body which hurts more each year.
    Phase 2 of our remodel is one of those chest freezers for the garage. We’ll be on the good meat train, soon.

  • Julie

    You know I’m down for 20lbs….beef beef beef beef…hahahaha

  • Matt Brennan


    I am in for 20 lbs. I can only bring the check/cash tomorrow, as I am in Portland, OR today.


  • Stavros @ Diablo CrossFit

    Right now we’re at about 200lbs for our order of beef. In order to get around the $4/lb., we need to order the whole cow…i..e ~300lbs. Who else is in?

  • Yvonne

    beef for the Howard’s

  • Big Dave

    Count Donna and I in for 20lbs

  • Tami

    “hey, this Crossfit thing you do is great, don’t stop” a quote from my husband now that I’ve started eating beef and watching the fights with him. Add me to the list for beef.

  • JimmyG

    Yea sarah..we finally get to hang!! Bring your whole gang!!
    I have some non-Crossvestite friends I’m inviting…we’ll see if we can turn them.

  • Stavros @ Diablo CrossFit

    If you want beef, I need to know how much and the money needs to be tonight or tomorrow, at the latest.

  • Craig

    We’re in for 20.

    DT tonight with the firebreathers at 1600: 10:48.

    Watch JJ in amazement rip through the reps in front of me and finish in 7:45.

  • Stavros @ Diablo Crossfit

    Beef is SOLD OUT this time. Taking another order soon.

  • Craig

    Not sure what was funnier today: Mark’s original “tuck the beef” comment, JJ’s & Darren’s responses, or perhaps, the best: Mark’s oblivious explanation about his freezer.

  • Andrew

    First boobs and not Mark’s meat…where is this site going?!

  • Matt..6am

    Just wanted to give a shout out to you guys for the great workshop
    I am looking forward to the grass fed beef
    Thanks guys

    Matt F

  • Jeremy Jones

    DT today.

    It is nice to get 1st place again for once.


    Started wheezing again. Strength not an issue for this, it was all about “wind” for me.