090416 THURSDAY “Danny”


Big Dave got his thruster face on at the Level 1 Cert.

Sadly, another hero workout today from CrossFit.com: “Danny”

Complete as many rounds in 20 minutes as you can of:

24 inch Box Jump, 30 reps

115 pound Push Press, 20 reps

30 Pull-ups

Post rounds completed to comments.


This workout is for Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and son Jojiye.

We will not forget Danny. God bless your family and the families of your fellow officers who died that terrible day.


Article: Lean Times Bring Workouts Home

The recession has caused people to cut back on everything from travel to eating out. Now, it is spawning a new low-budget fitness movement. These low-cost and easy fitness alternatives range from dusting off old dumbbells to jumping rope or kickboxing in front of the television.

Read on! People are dropping their gym memberships because they are not going, are not getting results, are not having fun, and are bored! The globo gyms are letting people down. Park workouts are a blast!

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  • Big Dave

    U G L Y picture !!!!

    Let the picking on me begin!!!!

  • Mountain

    Stav, I’m not sure you realize the evil you just unleashed. Then again, it’s you, so maybe you do.

    The Double Dipsea… well, if it’s pain ya want, it’s pain ya got. Have you run the course yet? Let me know a Saturday that works for you, and I’ll run the trail with you. I hadn’t planned to do the Double Dipsea again this year, but if another DCFer is in, I guess I’m in, too.

  • Craig

    “Let the picking on me begin!!!”

    It started with the picture.

  • Yvonne

    Sarah, MUSCLEUPS, AWESOME!!! Now don’t get pregnant!!!

  • JimmyG

    Dave…..Nice ooohhh, oohhh, oohh face..lol

    Great 6am Fight Fit class…not sure about the fashion style going on between Super Shannon’s tennis skirt and Adams high blk socks..but I guess you can wear a skirt to CrossFit when you are hang cleaning #95 for a min straight for 3 rounds!!!
    Great seeing Hector beating stuff up again and 6am Matt hanging with the #135 Hang cleans for a min straight…3 rounds. We are turning out some BEASTS!!!

  • Shannon S.

    Thanks for the class Jimmy… I think I’m going to start a new personal tradition of wearing workout shirts to any class that involves oly lifting movements or punching bags! (Sarah- the skirt he is talking about is a grey Lulu workout short with the white, green, and gray waist band… I think you- and maybe Olive- have the same one?). Anyway- great class. I’m always so glad that got up early and braved Jimmy’s workouts. Plus- the 6 am crew is just a cool bunch of peeps. Oh! Luca- I was using some of my new Muay Thai moves against the punching bag today!

  • Adam

    Ok, so I read this article on mensfitness.com (http://www.menshealth.com/cda/article.do?site=menshealth&channel=fitness&category=workout.plans&conitem=5e1790ecab7e1110vgnvcm20000012281eac____)

    Theres no doubt this would be a tremendous DCF WOD that I think we should work in to the mix one of these days JJ. Whoever is interested can watch the video by clicking on the above link to see what it looks like (i.e. floor wipers). One of the premier actors for the movie 300 (where this workout came from) completed this workout in 18 minutes.

    One Round, For Time:
    a) Pullups (Dead hang)- 25 reps

    b) Deadlifts with 135lbs – 50 reps

    c) Pushups – 50 reps

    d) 24-inch Box jumps – 50 reps

    e) Floor wipers – 50 reps

    f) Single-arm Clean-and-Press with 36lbs Kettlebell – 50 reps

    g) Pullups (Dead hang)- 25 reps

  • Craig

    Adam, that’s the infamous “300” workout that came from Gym Jones’ founder and a CrossFit veteran, Mark Twight. We posted that wod back in the old days – perhaps its time for a trip down memory lane.

    The movie, and the workout created huge interest in CrossFit and created a little controversy between Mark & CrossFit founder, Greg Glassman (something about Twight not giving appropriate credit when credit was due). Nonetheless, the ‘300’ cast trained CrossFit style – adding more validity to the CF methodology.

  • kaela

    man today’s WOD is humbling.

  • Andrew

    my shoulders are toast, so rest day for me

  • sarah

    Super Shannon- i have all the colors in the Llulemon skirts of ’07… LOVE them!! Olie’s skirt is from REI…Unfortunatley, Lulu doesnt make clothes for our little athletes…
    Kaela- Im sure you totally kicked ass on this WOD!! I love/hate Hero WODs….Im saddened at a life cut short but it is an honor to push through for someone who is no longer with us…RIP Sgt. Sakai….Thank You for giving the ultimate sacrifice….

  • sarah

    CFS has 2 great videos posted up…

  • Carry

    Why is Dave making that face IN FRONT of the out house instead in inside of it?

  • luca z.

    OK so I’ve been out of the loop and didn’t have time to read the posts but I just saw that Sarah’s got a muscle up, CONGRATS GIRL!!!!
    Great classes today great effort from all, but Julie is still the boss, she did 3+ rounds with 115lb, total inspiration, what I also liked was after the 8 o’clock class Chris, Doug and Kaela and I sitting on the box jumps talking about life in general for a good 15 min, we didn’t share a beer but it was nice. See you on Saturday

  • Mark L.

    Dave’s face reminded me of a quote from Coach Rip:
    “I strongly advise against intentionally farting whilst moving heavy weights. Sometimes — especially under those circumstances — farts have a solid center.”

  • Julie

    Todays WOD took it out of me!!! All I could think about was “Danny” and his family while I was feeling like I couldn’t do anymore…it helped me push harder…felt like I was going to vomit@the end and shed a tear…SOLID WORKOUT…BLESS OUR FALLEN BROTHERS!!!

  • Amy

    that picture exemplifies what scares me and attracts me to CF. Only a CFitter would dare breathe that deeply so close to an outhouse if it meant completing a round.

  • Yvonne

    So Cal Regional Qualifiers and Great Basin Regional Qualifiers WOD’s are listed on the main site, WOD’s 1 & 2, WOD 3 a surprise
    squats, chest to bar pullups, power cleans
    run, overhead squats
    sandbag carry, snatch

    Need to practice sandbag carry!!! JJ, can we do that this week or next???

  • Yvonne

    Forgot the other half:
    Sandbag carry, snatch
    deadlifts, air squats, handstand pushups

  • Darren

    Adam, that “300” Wod is old news. Done it a couple times. Floor wipers aren’t functional.

  • Jasmine

    I have an even better picture of Dave doing this workout! He has the same face but the picture also shows a beautiful woman right in front and facing him who is doing the workout in only her sports bra. It is clear Dave was NOT noticing her and only focusing on his task at hand 😉 Donna, you should be so proud!

    Great job Dave… I think it is inspiring the amount of effort you are willing to put forth.

  • Big Dave


    Thanks for the complement and I really don’t remember the woman infront of me during this workout.

    All I wanted to do was to BE THE BEST I CAN BE HARD AND STRONG.

  • Mark L.

    Mountain took a second run at her; I did this WOD for the first time.

    4PM Open Gym (Jackie):
    Mountain 6:56
    Mark 7:15

    Sarah, Lauren, Javier, Bill and Stephanie cheered us on (yelled at us).

    I get to get out of here to pick up the kids!