Synchronized wall balls can help fight gone bad scores

Synchronized wall balls can be a thing of beauty.


7 rounds for time of:

10 reps Sumo-deadlift high-pull, (men:95lbs, women:65lbs)

10 Ring dips.

Post time to comments.



Relationship Found Between Napping, Hyperactivity, Depression And Anxiety

“. . .Results indicate that children between the ages of 4 and 5 who did not take daytime naps were reported by their parents to exhibit higher levels of hyperactivity, anxiety and depression than children who continued to nap at this age. . .”

Click here for complete article.



Nancy power snatching for the “Randy” hero WOD (not bad for just learning the Power Snatch!).

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  • Big Dave

    Big Dave’s top 20 slogans

    1 Our warm-up is your workout
    2 Fitness is earned
    3 Don’t use machines…become one
    4 Crushing egos one workout at a time
    5 Buck’in Burpees!
    6 Smoke you like cheap crack….
    7 Highly functional, highly successful
    8 Do one thing every day that scares you.
    9 Get some, go again
    10 The fastest way to harden up.
    11 Strong people are harder to kill, and more useful in general
    12 Where thrusters meet snatches
    13 This is what an Alpha Male looks like
    14 Crossfit…its like crack but healthier..
    15 If they’re puking then they’re resting
    16 Test your mortality.
    17 You shall suffer.
    18 Your day just got worse.
    19 Crossfit – is not about who is right, it is about who is left.
    20 DFL beats DNF beats DNS

    Number 20 is DFL (dead freakin last) beats DNF (did not finish) beats DNS (did not start).

  • Mark L.

    I like 20, best.
    I discipline my body and make it my slave

  • JimmyG

    Great 6am crew as always…Jesse.L, Scott.D and Heather.S joined us this morning and killed it. The Fight Fit peeps did Thrusters instead of SDHP (we did a ton of SDHP yesterday) soooo we were a little slower in times, but not much.
    After the wod we ran a 400 sprinting the last 100m.

    Big Kevin, Josh.B and I stayed to bench a little after then did a bench #135 till you die contest…Kevin won.

  • jamie

    Okay, you can all strangle me later for more stupid ideas…SLOGANS…
    -I (heart) Jerks
    -Breathing fire & feeling the burn (on flame dude shirt)
    -Good girls do big jerks
    -Hitting the bar three days in a row
    -What is your tabata?

    That’s it for now, but stay tuned for more crazy ideas!

  • Nancy

    JJ – that video is embarassing.

  • Craig

    Some hilarious and good slogans. Dave, it’s Buckin’ Furpees. I love 20, 8 & 15.

    Jamie’s tabata, bar & jerks are great. “DCF Girls love Jerks”

    Nancy, that video is damn good – especially since you just learned the power snatch! I love how close the bar is and how you keep your shoulders out over the bar(!!) as long as possible, starting your 2nd pull (the jump) when the bar at the top of your thighs! You have a very good start position every rep – nice back. .

    Watch the video closely for full hip extension – full hip extension creates even more lift. And everyone: check your feet on these multiple rep oly workouts – we tend to let our feet get too wide as reps increase. Reset feet every rep.

  • Mike P.

    Great video Nancy!

    If anyone hasn’t been to Craig’s OLY classes yet, I HIGHLY recommend them. Craig’s help on movement and technique makes each lift feel significantly easier whether they are snatches, cleans, jerks, etc. Not that I doubted his teaching skills but I was surprised at the difference it has made.

    Nice time on that WOD last night JJ. I’ll give it another try for a sub 10 next week.

  • Rodil

    I’ll probably regret posting this, but:

    a) my birthday is this Friday
    b) I’ll be 42
    c) I’ll be at the 10:30 am class Friday. See everyone then 🙂

  • Jeremy Jones

    I guess today is slogan day!

    Did anyone else notice that I posted an article about sleep after 1am, then Dave’s first comment was at 2am! (this is also the guy who comes to the gym at 5am!).

    I thought I was bad. GET SOME SLEEP DAVE!


  • Mark L.

    The Oly experts train between 1 and 3 rep sets in order to focus on keeping PERFECT practice with each rep. Practicing something when you’re tired or starting your next rep before your mind and body are “fully engaged” is a recipe for IMPERFECT practice.
    Crossfitters often have problems with these kinds of movements because we are in the habit of doing continuous work, and we often don’t have the patience for it.
    As Craig mentioned, set your feet before each rep. That’s a great mental/physical cue that the 1 rep you’re about to do is the only one that matters.
    You look great in the video, Nancy!

  • sarah

    930- Stav killed it with a 4:48!! And Julie did mens RX and killed it with a 12:55!! GREAT WORK! Shawna and Anita had AMAZING SDHP form! Jaz did the WOD barefoot…14:51. Nice job, sista!

    1030-Kathy, Meg and Terry were seconds away from eachother..11:27, 11:30, 11:31! Ty did RX’d and finished in 14:04. Jeff can SDHP like a champ!!

  • Lauren

    Jaime, I like your slogan. I really do like Jerks and split jerks especially.I would so wear an I love jerks shirt

  • Meg Rosten

    Happy Belated Birthday Steph!!!!! Hope you had a fantastic day!!!!!! 🙂

  • Jeremy Jones

    Few hundred results on “BTWB”

    It looks like a couple people have gotten below 4m 30s (which at first glance seems incredulous. . . 3:35!? – that guy has either got to be a midget, or shortened his ROM).

    The bulk of the postings seem to be in the 7 – 12 minute range.


  • Amy

    Big Dave- oh, definitely #13 for me. At least that’s how it works in my pretend life.

    Brook and I did “Annie” at home today while children napped or trashed their bedrooms. I got half way through and checked the timer only to realize I hadn’t pressed start, so I did A LOT of extra sit ups and double unders. 11:52 once I learned how to work a stopwatch and was thoroughly warmed up; that’s almost 2 minutes faster than the last time I did it. Now about how I can explain all that grunting to my neighbor…

  • Mark L.

    Amy: In your pretend life, you’re an “Alpha Male”?

  • Jeremy Jones

    CrossFit: Natural “Performance Enhancement”


  • Amy

    Mark: Isn’t that obvious?

  • Carry

    I like “….no one can give it to you and no one can take it away”

  • Stavros @ Diablo CrossFit

    First WOD back in a couple weeks. Took some time off after the affiliate challenge to focus on my first Olympic Distance Triathlon, which took place last Sunday in Rancho Seco (near Sacramento). The race went well, I had my best swim/bike/run yet. I still have a ton to learn on the bike, as well as better my conditioning on the swim and run.

    This was an Olympic Distance Tri, so it was 1.5k Swim/40k Bike/10k Run. I finished the race 10th in my age group and with an overall time of 2:25.37, my best leg was probably the run, I finished with a 42 minute 10k at the end, which is my 10k PR, and more than likely my 5k PR, although I don’t know the exact split. I was 9th out of the water in my AG, which for me is huge progress. My next race may be June 21st, in San Jose, but we’ll see how training goes between now and then.

    As far as todays WOD, it was good to be back, and Sarah’s class is always fun, especially when I get to workout with Jaz, she’s a tough girl. I felt better than I thought I would, given I did a 3000m pool workout at 0700 this morning before class…

    4:48 as RX’d
    (sucking more wind that I should have, but happy with it)

  • Jeremy

    We need pics Stav! You can email them to me or bring in the camera.


    Broke up the dips from the start 5/5, then 5/4/3 and 4/2/2/2 at the end.


  • Mike P.

    Finished today’s WOD in either (yes “either” as in I lack the intelligence to count all the way up to 7 so I added a round to be sure I didn’t short it) in 4:47 or 5:50 Rx. Focused on keeping good form and ROM throughout with Darren on the prowl keeping me in check.

  • jordank

    7pm class-
    Mountain, grace, sonya, shilpa and myself while prashant took over dj duties…
    starting to become a fan of sumo’s, i can feel it errywhere….Rx @ 11:43
    why do ring dips get exponentially harder?