090504 MONDAY “Darren Takes Second Place at the Regionals!”

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 In Daily Workout

Darren finishing second a the regional qualifiers

Darren clearing the last turn of the 3rd workout. (You can see Jorgy cheering in the background).

Darren doing chest to bar pull ups at the NorCal qualifers

Find Julie D checking Darren’s pull ups in this one.

Congratulations to D-Roe for taking second place at the NorCal Qualifiers!

Workout:

Back Squat

5, 5, 5, 5, 5

Post loads to comments.

Bonus mini metcon to follow.

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Article:

Dietary fat triggers long term memory formation

“UC Irvine researchers have found that eating fat-rich foods triggers the formation of long-term memories of that activity. The study adds to their recent work linking dietary fats to appetite control and may herald new approaches for treating obesity and other eating disorders. . .”

Click here for complete article.

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Gymnastics and Parkour Seminar this weekend. Don’t forget to sign up with jeremy@diablocrossfit.com to reserve a spot!

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  • Big Dave

    Video of Darren’s performace coming soon as well as other DCF athletes who were in the Nor Cal Games.

  • Ronnielo

    Congrats Darren, Carry and all the other DCF firebreathers on your performance this past weekend. I wish I could have witnessed it.

  • Yvonne

    Congratulations Darren!!! You are amazing and perform so well under pressure!!! You definitely represented DCF in every way possible!!! I will never forget seeing that red shirt come down that hill first!!! Good luck in the games!!! You will smoke it and we will all be there to see it!!!

  • Stavros @ Diablo CrossFit

    Hey everyone,

    Regarding the Grass Fed Beef order. I’m on vacation and out of the area until Thursday, So far, there are 4 people ordering a 1/4 beef;

    Travis H- 1/4 beef
    Mike P.- 1/4 beef
    Amy- 1/4 beef
    Grace- 1/4 beef

    You’ll need to pick it up at Whole Foods in Walnut Creek on Thursday, around 5pm (or around then). Plan on it being about $200, bring cash or a check. If you can’t be there, maybe 1 out of the 4 can coordinate to bring it back to DCF and throw it in the freezer? I thought I would be around to coordinate this week, but I won’t, sorry guys. It’s all set up with Creston Meats though, I’ve emailed him what we want and he’s scheduled for delivery. Here’s the contact information, if you can’t make it on Thursday, see if you can pay him over the phone possibly?

    CRESTON VALLEY MEATS
    1-805-286-7533

  • Mark L.

    Darren is a Manimal!
    And it looks like Carry got 13th overall! Way to go, Carry! You’ve come a long way from doing pushups on your knees!

  • JimmyG

    Darren ….you are a stud. Glad to see your hard work pays off!!
    GO DCF!!! So proud of all our DCF competitors.
    Another great 6am class…David Luke was going heavy with Jordan.
    Marnie got down with 145lb…STOUT.
    We did an old Football Plyo/Sprint work out after…then our daily 400m cool down.
    Great class.

  • Herm@CF Los Altos, CA

    WOW DARREN!!!

  • Amy

    I won’t forget my first CF WOD- Darren THREW me up the pull-up bar to get me through. His laid-back style belies his athleticism. Congratulations to everyone who competed – you are all examples to me of what CF can do for someone who gives it their full attention.

  • megan @ CFU

    great seeing you DCFer’s this weekend, you guys all kicked ass, especially darren! thanks for all the support and for letting me practice at your shed so much!

  • jordan k

    darren – ur savage bro. thats badass man congrats.
    0600 back squats:

    225×5
    245×5
    265×5
    325×5
    345×5

    hips felt kinda stiff but they got loosened up with some good ole fashioned sprints afterwards.
    sprints and squats–AMAZING lower body workout.

  • Miles

    There should be a mustache in those pictures.

  • Prashant

    Jordan, I like how you broke up your sets. 225, 245, 265, and then to 325…. Subtle. Sick weight though.

  • Hylie

    Congrats Darren!!!!!!!!!!!!!!!!!!

  • Julie

    DCF KICKED ASS THIS WEEKEND!!!! WOO-HOO!!!! IT MAKES THIS SCRATCHY THROAT WORTH IT!!! I LOVED THAT I GOT TO JUDGE BOTH CARRY & DARREN!!! ABSOLUTELY SIIIIIIICK!!!!!

    CARRY THREW 185# 22 TIMES IN THE FINAL WOD AND MADE ME PROUD AS HELL!!! SHE GOT THAT STOOPID, 185# IS A LOT OF WEIGHT RIGHT OUT OF HER HEAD…I MAY HAVE BEEN SHOUTING AT HER A LIL, BUT SHE STRAIGHT REGULATED….F**KING AMAZING!!!!!

    DARREN……WHEW…WHAT CAN I SAY….I’VE NEVER SEEN ANYONE BOUNCE 315#’S LIKE THAT….HE MANAGED TO THROW 315# ON DA BOUNCE 7 TIMES IN A ROW…MY HEAD WAS ABOUT TO POP?! SPEECHLESS…..2ND MAN OUT THE GATE…PULL-UPS…IN THE RAIN….KNOCKED EM’ OUT LIKE MUHAMMAD ALI!!! SOLID…HANDS DOWN THE SWEETEST MOMENT…MEGAN’S EYES POPPING OUT OF HER HEAD…MY ARM AROUND HER SHOULDER..ALTHO I MAY HAVE STARTED SQUEEZING HER NECK OUT OF SHEER EXCITEMENT….STARING UP@THE TREES…AND THEN…..FROM OUT OF THE BRUSH…A BRIGHT RED T-SHIRT&WILD BLACK&WHITE BOARDSHORTS….DARREN FLYING DOWN THE HILL 1ST CIRCUMVENTING THE MUDDY HILL LIKE A NEWBORN GIRAFFE!!!!

    **ONE OF THE MOST EXCITING MOMENTS IN DCF HISTORY, FOOOOO SHOOOO!!!!

    MAD CONGRATS TO DARREN….HE’S A TRUE SAVAGE!!!! EVERYONE GET THE GAMES WEEKEND OFF AND WE WILL REPRESENT DARREN “THE SAVAGE” ROSTEN IN JULY @ THE GAMES!!!!

  • Carry

    Am I the only one who’s super sore? Luckily no pain…just soreness! (In a good way) Had a great time Crossfit people are great people but DCF people are the best.

    With all the qualifier stuff going on I think we overlooked the fact that Mark won a hat from the Marine core for doing 22 dead hang pull-ups! Congrats Mark!

    Holly & Yvonne are a couple of crazy chicks man…Yvonne is all go no quit and Holly is all heart. They made DCF proud as did Craig and Jorgy and Stav. Everyone gave it their all.

    Now….what’s up with the affiliate cup? Are we going to have a team for that? How does that work?

  • Craig

    Can’t top that post from Julie. Thanks for volunteering all weekend – it was cool (& calming) seeing you in my heat!

    Even if you don’t like to be in competitions, watching this weekend’s events was just inspiring. Some of my favorites:

    – 12 -15 DCF peeps & kids huddled very closely under our makeshift Shed in the rain & mud – saying “hey this is fine!”

    – an ice cold Fosters as promised from Eric & Bill after my last workout!

    – Holly grinding out cleans after attempting (yet again!) the muscle ups. This woman refuses to lose. She has an amazing competitive fire.

    – Nick throwing the rings in disgust, then angrily attacking the cleans. He didn’t sign up for this event, but gave it everything. Way to put yourself out there man.

    – Yvonne winning her heat in Workout A with the crowd screaming! Don’t worry, you’ll go as rx next year and kill it!

    – Jorgy in psycho-trance mode pre-workout! There is no one more intense. Thank you for your pre-wod coaching, too.

    – Stavros doing the final day workout in the rain & mud as rx, after the crowds departed (and after a non-paleo evening). This is CrossFit, people.

    – Carry grinding her Deadlifts one by one as the crowd got louder each one. Then as she’s halfway up the 800m hill, she turns to face the crowd (wanted to climb backward) and we scream “no!! go the other way!”

    – Finally, the really hair-raising emotional moment for me: Darren heading up the 800m hill in 3rd place and disappearing from sight, only to return again 2 minutes later on the other side ALONE with his red DCF shirt blazing and the crowd going nuts.

    Cool.

  • Darren

    Carry I feel you, I am so sore. Traps and quads. Hurting.

    What a great time. I am very lucky to have a family like DCF. We are a very unique group of people. We all come from different walks of life and other than this community might have nothing else in common. But the stregth we get from the support and love form one another is unmatched. I am happy to be a part of a place bigger than myself. You should all be excited about the place you have found. People will go a life time searching for something to give themselves to and we have found it. Sure we are pursue elite fitness but we are also are developing relationships that will last a life time. And the great thing is that no matter how long you have been a DCF’er you are part of the family. Big thanks to all the DCF’er and their families that came out and supported us. Thanks to Jesse for snaping pics, Lauren for letting me pick on her, Tami for that awesome smile, Mountain for his words of inspirtiation, Mark for wearing that geeky hat, Bill and Stephanie for hanging out in the rain both days. Meg and Jazz for being the best wives in the world, Jorgy’s girl for being on kid duty, For the kids that I can disticntly remember hearing their cheers. You all are wonderful people. We are very lucky. Now lets go get that Affiliate cup.

  • Nabil

    Darren-
    Congrats man! That was awesome!

    Craig-
    Thanks man! And thanks for the encouragment during Sunday’s workout, you were one of the few people I could hear.

    Starvos-
    Thanks for pushing me and thanks for kicking my ass on the dumbbell thrusters.

  • Nabil

    Also big thanks to Donna for screaming at me during my thrusters. It was easy to distinguish you and your southern accent, even from way up on the hill!!

  • Mountain

    Carry, I second Darren on the sore traps & quads. Add shoulders, triceps, glutes, and hamstrings for me.

    There aren’t enough words to describe how proud I am of Darren for keeping that bandanna in place during Sunday’s WOD. His time was pretty good, too.

    Darren’s right, too, about what an amazing community this is. There’s a feeling of being part of something important & belonging to a family that is very, very rare.

  • Stavros@DiabloCrossfit

    Back Squats @0930

    225×5
    275×5
    305×5
    315×5
    335×4.5

  • sarah

    Congrats to all who went out and represented DCF! Competing is a beast all in itself!! Great work EVERYONE!!

    930 and 1030 classes- Great job Nancy, Adam and Jeff! I loved to see you really focusing on form over heavy weight. It will pay off! Jaz PR’d at 145#! Nice job! After class we all played with man-makers….fun!!

  • Craig

    Note on the pics:

    Click on the top one. Blow it up large. To the left of Jorgy (clapping) is a guy holding a black umbrella. The white appendage to the left of him is Jeffrey coming down the hill in 2nd place.

    Pic #2: No one can argue that he didn’t hit chest-to-bar!

  • Rodil

    Craig – Do you have my popup shade and turf rug? I’ll be at the Shed tomorrow morning if you can drop it off tonight.

  • Julie

    GEEEEZZZZ….Got so caught up in the final day I left out the first, very very very long day!!!!
    Day one: DCF’ers EVERYWHERE!!! During the muscle-up/cleans workout, I found myself losing focus on the girl I was judging to watch Yvonne & Holly gettin CRAZY!!! Ironically both of them were to my immediate left…good thing I have two eyeballs..hahaha…YOU GURLS ARE SAVAGE!!!!!!!
    Funny, how the same thing happened when Carry was up?! Good thing I have the ability to do like 4 things at once?! Heehee…Carry, you are a BEAST!!!!
    Then came all my boys….Craig was to my right as was Jorgy….man did the crowd get loud when you guys were working it…I think Craig had his very OWN side of the gym, I hardly had to look away from my judging to know he got his M-U, the crowd made it VERY clear!!!!
    I don’t know how it’s possible, but I missed Nick????I know he did all a big man could do, and that’s NEVER give up!!! I actually got a 1 round break to watch Stav&Darren…luckily they were almost directly across from ea other…made for easy spectating….they both KILLED IT!!! Darren had 80 reps& Stav, I think 76??? But he was ROBBED by a Judge who clearly doesn’t understand power lifting or what locked out looks like….GRRRRRRRR…..pure amateur….DISGUSTING!!!!!
    Next to Darren winning it, another amazing moment of day one was Craig on the row/burpee/overhead workout….this man has pacing down to a fine science…I mean, when I do 30 burpees, I’m just trying not to vomit, he’s looking around gauging his performance with everyone else, only to get to the overheads& COMPLETELY DISMANTLE THE ENTIRE FIELD!!!! WHEN HE WON HIS HEAT IT WAS LIKE THE OLYMPICS!!!! TOTALLY AWESOME!!!! I HOPE SOMEONE HAS A PHOTO TO POST? I gotta tell you, the look on his face was pure bliss…red faced with his arms stretched out into the sky…TRULY AWESOME!!!
    WHEW….I didn’t even mention how AWESOME it was to have such a large group of DCF’ers there in the cheering position!!! Can’t wait to join all of you BEHIND the ropes cheering our asses off at the games!!! I’ll bring the cooler full of goodness!!! Remember, it holds exactly 2 1/2 cases of beer!!!!

  • Darren

    LOL, Craig was screaming after he finished WOD 2. I loved it.

  • Darren

    Rodil, the Shade deal was in Stav’s 4 Runner. He said he would drop it off at the gym, before he left town.

  • Angel

    Awesome to compete with you this weekend! My favorite time of that day was when you gave me “five” up that hill- I was Smoked. see you soon!

  • Justin Riley

    Darren, if you want that 2nd place medal you are going to have to drive up to Sacramento and wrestle me for it. JK, you earned it bud. You are a great competitor and sportsman. I was only disappointed for a brief moment when I heard about the scoring error, I wouldn’t want a placement medal I didn’t truly earn. I would love it if you came up to Sac for a weekend to train. Kahlipa, Barber, Boz, Travis and I are planning to start getting together on a regular basis to do some insane rouge style training for the Games. Let me know if you want in and I will tell you where the first WOD is gonna be. We are going to attempt to represent Nor Cal as strong as possible. My hat goes off to you and Jeff. You guys crushed the last event and I choked a bit, but fuck that was some insane shit. In a way I am not looking forward to the games anticipating a weekend of that type of insanity.

  • Angel

    Awesome to compete with you this weekend! My favorite time of that day was when you gave me “five” up that hill- I was Smoked. see you soon!

  • Ed

    Darren, WOW!!! I had no idea. Good job brother and looking forward to cheering for you at the games. WOW!

  • Jeremy Jones

    245, 255, 255, 265, 265

    Tweaked my back on the last set. I adjusted my hips while standing up with the load (a little bit of twisting). Bad idea.

    Good PR for me though.

    -jj

  • Jeremy Jones

    Oh and a few hours before that I did “Frazzled Fran”

    21, 15, 9

    Thrusters with 50lb dumbbells
    Chest to bar pull ups

    6:48

    Stav’s idea.

    DB thrusters and C2Bars suck.

    -jj

  • Emily

    So awesome! Congrats to Darren and ALL of DCF. We’ve been keeping tabs on the qualifiers from the great Northwest. You’ll ARE savage!
    -Emily and Katy @ Crossfit Tacoma