090526 WEDNESDAY “Fight Gone Bad”

 In Daily Workout

Good ol family fun on memorial day jump house and cornholing

Here we can see the awesome jump house and the amazing D-Roe dominating at “Cornholing”.

Workout: “Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds total.

1. Wall-ball: 20 pound ball, 10 ft target men ,14lb ball, 8 ft target women. (Reps)

2. Sumo deadlift high-pull: 75 pounds men 55lbs women (Reps)

3. Box Jump: 20″ box (Reps)

4. Push-press: 75 pounds men, 55lbs women (Reps)

5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Add up all reps for a total ‘score’.

Post score to comments.


Article from Mark’s Daily Apple:

The definitive guide to feeding primal babies.

“It’s commonly portrayed as the realm of infant formula, rice cereal, applesauce, teething biscuits, Zwieback toast and Cheerios. And in the following months a large pantry selection of strained this or that in tiny glass, commercial jars… Add to this picture more recent concoctions like toddler formula, Elmo crackers, mini juice packs, fruit gummies, and “Graduate” lines. All of this begs the question, exactly when and how did baby/early toddler nutrition become a string of processed convenience foods? The ingredient lists often smack more of Candyland than the “wholesome goodness” claimed on the labels. Was this really what nature intended? Can’t we do better by our baby Groks? What would Grandma Grok have to say about all of this? We’ve taken up the kid question before, but I thought it was time for a definitive focus on the youngest of the seedling set. . .”

Click here for complete article.



We haven’t heard from too many people about the First Aid / CPR / AED Certification seminar this Thursday. If we don’t get some more sign ups by the end of the day we will have to cancel/postpone it for a later date.

The cost is still $75 and it includes First Aid, Automatic Electronic Defibrillator (AED), as well as CPR (Adult, Child, and infant). The certification will last two years. You won’t find a better deal than that.

Please email me at jeremy@diablocrossfit.com if you are interested in attending.

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  • Andrew

    yay…i’ve been waiting for FGB for a long time

  • Darren

    Holla at corn Holer. Check out that FORM.

    Remember kids

    1. Form
    2. Consistency
    3. Intesity.

    Not only true for Crossfit but for life.

  • JimmyG

    6am starting off the day with Fight Gone Bad. 16 peeps killing it!!
    Matt.F PR’d scoring +40pts higher than last time w/ 277!!. Marnie scored +40pts higher than last time as well. What do they both have in common??? Anyone?? The Answer is FightFit 6am!!
    Josh.B 292, Cabby 269, Brian.L 272, David.L 240
    Great job everyone!!….Although….It was the first time I had to clean up the Gym…lol
    No worries we ran a little late and you guys worked your butts off.

    Listen to this… Kevin. S, a hard working 6am-er was diagnosed with fatty liver disease 2 months ago and was told he needed to make a change in Fitness and diet. He found CrossFit through Alan and this past week he had a blood test and the disease is totally gone!!
    The Dr. couldn’t believe it!! She ask what the heck has he been doing….he said “CrossFit”
    Kevin, this is a testament of how hard you work every morning!! Keep kicking ass and bringing sexxxy back buddy!

  • Darren

    Love it

    “Crossfit brining sexy back since 2003”

    Great job Kevin Awesome news.

  • Kevin

    I don’t know about bringing back sexy… but I’m definitely adding some years to my life. I love the balance of competitiveness and support in the classes, reminds me a lot of team sports. Thanks for helping me change my lifestyle for the better.

  • Craig

    In Austin for some biz. Did my favorite triathlon this morning:

    5 mile run on Town Lake
    800m swim in Barton Springs
    Breakfast at Magnolia Cafe.

    Nice work Kevin. That’s what this is all about.

  • Mark L.

    I like that you included “eating” in your triathlon, Craig.
    Crossfit is all about using your body as it was designed to be used. We start using it as it was made to work, and it starts working the way it should!
    Great testimony, Kevin! Keep up the good work, everyone!

  • sarah

    930 class- Nice work from everyone!! Andrew- 263! Julie-303?!?! 61 rep PR!! Jaz- 248 RXd! Great work SAVAGES!! It was also nice to have Joan in class! Michele is such a great niece….sharing the love!

    1030 class-Meg 242! Nice job!! Kathy-223. Amy RXd it with a 247! Jason-263! Kaela, welcome to the club!!=) Great job!

  • Jeremy Jones

    As an interesting side note, you can compare your scores to the athletes going to the games on the games website: http://games2009.crossfit.com/


  • Carry

    Julie is a beast….that’s all there is to it. So glad she will be representing us at the games! …303 FGB! Shoooot

  • Amy

    Ha, ha, Sarah, you forgot to mention that you killed it *and* went heavy *and* still had time to “adjust” your shorts.
    Kaela already loves FGB so much she wants to do it again in four weeks. Kathy is all about full hip extension. Beautiful.
    And to the unnamed burly guy I was chasing on the wall balls – nice work, and thanks for pushing.

  • jorgy

    Crossfit games site hates Darren, they skipped him over. I’ve been waiting for his profile

  • sarah

    Ha!! Amy, I HEART YOU!! Glad you didn’t post up what you said you were gonna… Way too much!! During box jumps, Amy screams at me “QUIT SCRATCHIN’ YOUR ASS!” I didn’t even realize i was!! Thanks for callin’ me out! XOXO

  • Meg Rosten

    Me too Jorgy! Sick of hitting refresh on the screen like every ten minutes!!! 🙂 Good thing he is well worth the wait!

  • Mark L.

    I’m so glad they profiled people Darren SCHOOLED before they profiled Darren. I can only hope they are saving the best for last.
    Hoping to finally get the 300 FGB monkey off my back, tonight. Riding to and from work and to the gym, though. We’ll see!

  • Yvonne

    JULIE, 303, OMG!!!

  • sakura

    Ummmm. Either they just now put him up or I don’t know…he’s up, yo.

  • Oneandthreequartersgun

    Got spanked today by Mountain during our 4 pm FGB-off. He PR’d at 304!!! So impressive.

    I fell short at 292 which would have been a PR of 20 points if I done it RX (had to sub in #45 for push press this time because of my 3/4 gun).

    Oh well, there’s always next time…

  • Craig

    Anyone of our qualifier candidates do their tie-breaker workout yet? Stav, Mike, Meg, Carry (still sick?!).

  • Lauren

    What excerise do you guys start with for fight gone bad? I did rowing first this time and I did really bad compared to last time. Any tips?

  • Mountain

    Always finish with the row.

    I like the sequence of box jumps–> push press–> sumo–> wallball–> row, but it was on the board today as wallball–> sumo–> box jumps–> push press–> row, so that’s how I did it.

  • Craig

    Mountain is right – and, row easy, Lauren. The metabolic effort to get points on a row kills your performance on the others.

    More importantly, if your performances are falling off, you could be not getting enough sleep, calories or, likely not enough rest days. Active CrossFitters should take one full week off every 6 – 8 weeks. And 3 on 1 off may be not enough during a normal week.