In Daily Workout

+++Olympic Lifting and 3pm CrossFit canceled this Saturday for Gymnastics Seminar+++

Look at that white girl jump!

Yvonne didn’t hold back on height for her burpees during workout A at the Regionals.

Workout “A” from the Regionals:

Row 500m

30 Burpees

10 Shoulder-to-Overhead (Men: 165#, Women: 95#)

It’s up to you to decide on the technique to employ for the shoulder-to-overhead movement (shoulder press, push press, push jerk, etc.). Efficient technique will be rewarded.

Scaled Version:

Row 500m

30 Burpees

10 Shoulder-to-Overhead (Men: 105#, Women: 65#)

Post time to comments.



Bedtime Routine Improves Sleep In Infants And Toddlers, Maternal Mood

“A new study demonstrates that the use of a consistent bedtime routine contributes to improvements in multiple aspects of infant and toddler sleep, bedtime behavior and maternal mood. . .?

Click here for complete article.

Do you think that if a “bedtime routine” helps infants and toddlers, it will also help you sleep? You bet.

Post your “bedtime routine” to comments.


Gymnastics & Parkour Seminar This Saturday! (only a few spots left, email jeremy@diablocrossfit.com if you are interested in going).

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  • Shannon S.

    Jimmy- the problem with your class is that when I come home and get dressed for work- my freaking arms are still shaking from being worked over- so I can never get a good grip on my make-up or blow-dryer! 😉 Great 6am class, as usual… such a good group to workout with!

  • JimmyG

    6am has a new Beast…his name is Matt..
    Matt has shown incredible progress with us and now in FightFit he’s killing the bags and totally keeping up on the runs and wod’s. Great job buddy!!
    I’m Doing PT with Tony Apichino…Super cool guy and he’s already got a nickname as you can imagine “Al Pachino”…lol

  • luca z.

    Another eye opener for DCFers on how hard the qualifiers were, only two athletes could do it as R’xd, Julie and Cindy and both are firefighters, there’s for sure something about them ;-), everyone gave their best, just like at the game, we will have some more athletes trying to qualify next year for sure. Keep up the good work.

  • Amy

    Qualifier A 6:46, scaled with 65# overhead. I have the balls of a chimpmunk when it comes to putting weight up over my head and when I got home I noticed in the mirror there were black streaks on my forehead from hitting the floor during burpees. Cindy was awesome to watch lifting RX.
    Thanks Luca for the good advice on the bench and zone/sleep and a nice class to get me out of my morning fog.

  • TomC

    Hey Diablo,

    I have a bunch of pictures from the qualifiers this weekend. They can be found at:


    I also have a collection just for Diablo. Since I don’t recognize all of your athletes there may be some people missing, or I might have included someone that isn’t in your gym. The Diablo section is here:


    The bigger pool of photos from which those were drawn is here:


    If I missed anyone, you can drop me a line. My email address is on the main page of my photo sharing site. Congratulations to all of your athletes. You cats are impressive. It was also cool to talk to some of the Diablo peeps and get to know you a bit more.

  • sarah

    Great pic, Yvonne!!!

  • Jasmine

    Hey guys! We’re back!! Stav and I snuck away for a few days without the kids to celebrate our 9 year anniversary:) we had an amazing time and are coming back with a much more expensive taste in wine. Lots of fun but missed our workout buddies! S

    Happy birthday lauren! Great pics of the qualifiers too! That was an awesome weekend with you all. And jorgy… I prefer the sweet smile much better 😉


  • Jeremy Jones

    Damn. Tom’s pictures are awesome as usual.


  • Craig

    Awesome pic: Darren took I think. Yvonne said on the way down to the Games: “I love burpees – this will be a great workout!” It shows in her jumps.

    Down at Disneyland and a wedding in Newport Beach. Missing the Shed. Ready to get back at it, especially them muscle ups.

  • jordan Karnofsky

    workout “A” at 5m class:

    4:16 Rx

    i tried to do all ten in a row but it ended up like 4, 5, 1.
    if i hadnt dropped that last rep im thinkin sub 4?

  • Craig

    Awesome pics, Tom. Thanks!

  • Yvonne

    I had a not so good judge on Workout B which was my first one of that day. I know that I got at least 70 ground to shoulders but all did not get counted because my knees were not completely extended. She finally told me in a soft spoken voice that one did not count but I was already half way done with the workout. When I got to Workout A, I told that judge to yell at me for every one I get right, you can see it in the picture. Don’t know these things until you do it. It is frustrating having a judge tell you it did not count!!!!

  • Stavros @ Diablo CrossFit

    5:14 on WOD “A” today at DCF

    Jaz and I stopped by on our way back from our little excursion. I took nearly 2 minutes off my time from the qualifiers. We have stuffed our faces and drank about 6 bottles of wine in the past 72 hours…and I get just over 5 mins on the WOD. Amazing.

    Jaz got 6:35 @ 75# with great form.

  • Darren

    Stav LOL. I love it.