090424 FRIDAY “Annie”

Cal Boy Cabbie shows his DCF horns Josh B doesnt even notice

6am Mike “Cabbie” C. shows the horns while wearing his Cal shirt after a workout.

Workout: “Annie”

For time.

50, 40, 30, 20, 10

Double Unders

Sit ups (feet anchored okay)

Post time to comments.


Grass Fed Beef has been divvied up at the Shed! If you haven’t got it already you can pick it up there in the freezer. See the articles below for many recipes and cooking tips.

Grass Fed Beef Recipes by beef cut

Recipes by www.americangrassfedbeef.com

Cooking tips from Mt Vernon Farm.net


Article: Vitamin D linked to asthma severity

“They found that children with lower vitamin D levels were significantly more likely to have been hospitalized for asthma in the previous year, tended to have airways with increased hyperreactivity and were likely to have used more inhaled corticosteroids, all signifying higher asthma severity. These children were also significantly more likely to have several markers of allergy, including dust-mite sensitivity. . .”

Click here for complete article

Post thoughts to comments.



Next weekend (May 2nd – 3rd): NorCal Regional Qualifiers!

May 9th: Gymnastics and Parkour Seminar at Diablo CrossFit

Coming Soon (dates aren’t set yet): CPR certification seminar, Rowing Clinic, Olympic Lifting Clinic.

Please post to comments which of these events you would be interested in attending.

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  • lauren

    I’m down for an Olympic Lifting Clinic.

  • Amy

    I really want to do the OLY clinic – hopefully it will not conflict with my work…
    jeff and i were discussing rowing tonight, ironically, so i guess we are wanting to explore that more, too. i volunteer him for that one ;>)

  • Andrew

    I would like the CPR and olympic clinics

  • Big Dave

    You can add Donna and I for all 3 coming soon events.

  • Nick

    all three for me

  • Yvonne

    Oly and rowing clinic for Yvonne, please.

  • Mark L.

    Oly, rowing and GYNMASTICS, please!
    Last night was a great WOD. Jeff, Adam and Hylie all posted sub-17 times. Big 5pm class, too. We had to go in 3 waves. It sure does help with WODs like these that we invested in more rowers in 2009.
    Great work, everybody!

  • ronnielo

    OLY and rowing for me

  • Holly

    I’m in for Oly and Rowing!

    Jaz and Hylie killed the So. Cal #3 work out yesterday! Phenomenal job ladies.

  • 6am..Matt

    I want in on the OLY, and ROW clinics..

  • Tami

    I’m in desperate need of both the rowing and Oly clinics.

  • Jeremy Jones

    Tami, you should definitely do the Oly so you don’t chip any more teeth.

    6am Cabbie (pictured above) put the new jump ropes to good use and got a 7:39.

    Maren had never done any double unders before and she hammered more than a few out today.

    Turkish Get Up practice after class. They were “Interesting” after doing all those sit ups.


  • Adam

    Hey Jimmy, Saturday Fight Night?????
    I want to watch this guy fight:

    Trust me when I say whoever is fighting him is in a lose-lose situation. You can’t brag about winning and if you lose, your reputation is diminished forever.

    In for all rowing and Olympic clinnics…

    Love the game taste of grass fed beef, cooked a flank steak in a skillet last night.

  • JimmyG

    Adam…I’ve seen this guy train online. He is truley amazing. I’m not sure I’d want to see him compete in an MMA fight, BUT for sure I’d love to see him in a Jiu-Jitsu match.

  • Prashant

    I too am down for the rowing and oly classes.

  • Bryan S.

    For Jimmy and JJ:

    Josh Everett
    Height 5’9″


  • Carry

    I’m in for all three classes!

  • jeremy

    Bryan. . . That is kind of ghey.


  • Julie

    Count me in for Oly & Rowing…assuming I have 2 decent knees by then??? GRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR

  • jamie

    After a grueling trip to Costco (long lines, all of Contra Costa County shopping, food samplers everywhere- including Jorge, etc.), Jeremy & I believe we have everything that is needed for our weekend BBQ…only to realize (after leaving Costco), that our commitment to NO refined carbs is so strong that we forgot buns for the burgers & dogs. Grrr…another trip back to Costco!

  • Laci

    I am in for the Olympic Lifting.

  • sarah

    930 class- Nice work from all! Yvonne killed it with a 6:40! Way to go! It was so good to see Hylie, Tanya, Lynn, and Beth….well, the list is way too long!! Chris, you inspire me!!

    1030 class- I got to play with Terry, Meg H. and Dan. All of whom did a fantastic job! Meg took a minute off her Annie time?!?! Beautiful!!

  • Tami

    Anyone going to the nutrition cert this Sunday at Crossfit Santa Cruz ?

  • Ruiner

    Been doing the FMP’s from Brass Ring Fitness…I hate them.

    I hate them sooooo good.
    And my body hates me too.
    It’s just a big swirling torrent of hate going on right now.

  • Stavros@DiabloCrossfit

    Had to WOD at the most ultimate of “Globo Gyms” while at work today. Words cannot express how grateful I am for DCF. Did Annie in the most hidden remote place I could find.

    6:13 as RX’d (feet un-anchored, as always)

    New PR, but still room to get much faster.

  • jordan karnofsky

    4pm open gym Annie

    feet anchored (yeah i know stav ur never supposed to anchor your feet but everybody else was doing it and even jeremy said it was ok so take that!)

    5:33 Rx new PR

    Bryan whipped up a 7:09 or something. who cares. hah

    did some jerks and presses. got a new strict press PR @ 205#.

    found another WOD written on some paper left in the gym so of course we did that too.

    5 rounds of :
    4 dead hang pull-ups
    1 DL @ 275#
    7 push-ups
    9 DU’s
    100m sprint

    we both got right around 6:30. fun day at the SHED

  • Jeremy Jones


    It looks like you are starting to conquer DUs.


  • ron

    we all LOVE coming to your classes. The run warmup was smokin’ fun and it was a brutiful Annie with you running the show.


  • Mountain

    Did yesterday’s WOD (SoCal Qualifier #3) at Open Gym in 17:22, which would have been 15th of 74 at the Qualifiers. Pretty happy with that– starting to feel like I’ll belong at the Qualifiers next year. I’ve finally gotten to the point where, when the weight gets heavy, I can do it. Hopefully by next year, I can not only go heavy, but take it in stride.

    Came back for the 7 o’clock class (which doesn’t exist on Fridays, but I always forget that) and did Annie in 9:17, a PR by :53.

  • jorgy

    Jordan that WOD was 9 rounds long. I write like a two year old.

  • Craig

    Jorgy, isn’t that a Nate wod?? He is a master wod creator! 9 Rounds. Brilliant.

  • Amy

    sign me up for a long run with you after your nutrition cert so I can pick your brain (and we can dust our mile times…)

  • Amy

    sign me up for a long run with you after your nutrition cert so I can pick your brain (and we can dust our mile times…)