090624 WEDNESDAY “The Chief”

DCF 'dance squad' or a warm up lead by Cabby and Nancy?  You be the judge.

Is this a picture of Cabby and Nancy doing a stellar job of leading the class though Coach Jimmy’s warm up? . . . or the DCF Dance Squad preparing for their demo at the Games?

Workout: “The Chief”

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Start over with Power Cleans each cycle.

Total up rounds and fractions of rounds for each cycle. Post total rounds and number of rounds completed for each of the 5 cycles.

Compare your times to March 17th, 2009.

Post score to comments.



Melatonin shows promise as an anti-aging aid.

“. . .At Laboratoire Arago, Elodie Magnanou and her co-workers studied the long-term effects of melatonin on the Greater White-toothed shrew, a small nocturnal insectivorous mammal. Under normal conditions, this animal shows the first signs of aging after reaching 12 months, mainly through the loss of circadian rhythm in its activities. By continuously administering melatonin, starting a little before 12 months, the appearance of these first signs was delayed by at least 3 months, which is a considerable period in relation to the lifespan of this shrew*. . .”

Click here for complete article.

(My question is, is it the melatonin or is it getting consistent and restful sleep into the later years? -jj)

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  • Big Dave

    0500 Class

    Joe and Dean going at it this morning with the Chief

    Joe completed 28 rounds at 115lbs

    Dean finished with 22 rounds at 95lbs.

    David did a PR with 24 rounds at RX weight 135lbs – 5 better than before.

    Craig – I listened to what you told me a while back… Let time tell you about your performance and you will see gains / progress over time.

    Now if I can just get that one muscle up… that would be a Hugh accomplishment but only time will tell.

    Have a great Weds all!!!

  • JimmyG

    Chief is a beast.
    Jordan got a PR, Nancy, Eleni, and Shawna dominated.
    This wod totally creeps up on you!!
    Excellent effort by everyone.

  • Craig

    Nice work, BDave! You’re turning into an animal – strength is becoming your ally.

    You have the muscle up: see Jorgy for some coaching tips. Practice the transition with feet on the ground in front of you.

  • Craig

    By the way: learned a real lesson about hydration & nutrition yesterday. It took me a couple hours to recover from my unusually slow Fran yesterday – pounding headache, nausea, etc. Couldn’t quench my thirst afterward. Didn’t eat for 8 hours preceding.

    Learned my lesson, especially with this heat: hydrate all day prior to CF workout. Plan meals better on busy days.

    Oh, and: don’t go head-to-head with JJ on any workout with pull ups.

  • Mike P.

    Good call Craig. I was noticeably “lacking color” also after Fran but I think mine was just because I hadn’t eaten for about 6-7 hours. I was hydrated so it wasn’t as bad as what you are describing.

    Head to Head with JJ…never a good idea, let alone with pull ups. Whenever I end up working out with him and there’s pull ups involved I think he scales up to chest to bar “just for the fun of it”.

  • Jeremy Jones

    Team WOD tomorrow! Everyone is encouraged to participate if you plan on ever competing outside of the Shed.

    Carry wants to do another hill run. Should we do it during the day or evening? (Maybe even two different groups)


  • sarah@diablocrossfit.com

    930 class- We have some amazing athletes in this gym!! Brook- 19 2/3 + PC, Lena 12, Ron 15 ++, and Julie who rocked the men’s weight again, Pr’d with 19 1/3 rounds and #40 extra pounds! Inspiring!

    1030 class- Ty, Jason and Kaela were really focusing on form! Im proud of them! Kaela- 13 rnds, Jason- 18 rnds, Ryan- 23 rnds, Ty 11++ rnds!! Great work from all!!

  • Miles

    Interesting article for hoops fans, some of this guy’s techniques and eating regimen sound familiar…

  • Craig

    28 2/3 on Chief. Felt better today. Cleans solid, push ups ok..didn’t lock out on some, squats good – Jordan and Jorgy yelling for lock out.

  • Mike P.

    Craig’s Chief was sick to watch! I got 26 1/3 trying to use the strategy of stopping on the last whole number, not a good strategy. Missed a few partial rounds due to that plan. New strategy, no trying to outsmart the WOD’s.

  • Jeff B

    First time doing Chief. 20-1/3 Rx and was put up head to head with Mike P. which made it impossible to keep up. My cleans were mostly sloppy with a few good ones thrown in. I can feel good about my push ups and squats were performed with full range of motion. Very tough WOD, but aren’t they all?

  • Stavros @ Diablo Crossfit

    No “Chief” for me today, I’m in the middle of a 72 at work. Besides, last time I got 34 RD’s going to head to head with Darren, not sure I could duplicate that alone in the app bay at work, lol.

    So, instead I did;

    50 minute ride on the bike trainer at 0700, followed by
    10 minute run, 6:30 pace

    1,000ft uphill progressive hoselay in the afternoon. Fun times.

  • Holly

    Tried to get my 5 year old to do Chief with me using a PVC pipe but he lost interest before it even began since he was not allowed to use it like a light-saber. He was much happier just rolling around on my #95 bar while I suffered through the push ups and squats. Hmmm, maybe he’s not my child after all….

    It was doing Chief at the old shed with #65x25rounds that I got the nickname “should have gone heavier Holly”. So, did it RX tonight and got 19 1/3 rounds!!! I’m one tired little puppy now…good night.

  • Mountain

    What’s the word on the group workout/hill run tomorrow? I don’t think I’ll be able to make it the morning, but if it’s at 4 or 5 pm, I expect to be there.

  • Mark L.

    Holy, I’m pretty sure you’d know if he wasn’t your child.
    Mountain, I talked to Jeremy, earlier, and I think the plan was 4pm.
    Rest day for me, today (excepting my daily front squats).

  • Craig

    Holly – hilarious. Nice Chief.

    Mike P., my strategy of telling you to cut your rounds short worked…I finally beat you at a wod.

    Stav, with 34 you & Darren are excused from Chief forever. I was there – 1 round behind every damn cycle.

  • jordan Karnofsky

    great 0600 class-got 24 rounds, pr by 1.
    1600 open gym-sick to watch old man howard do his 28 rnds (bare chested!, so sexy…)
    1700-great job by everyone. jorgy killed it with 30 rounds, ridiculous.
    7pm crew could crush the roman army- matt f, kevin , rob and britto got in a beast of a workout-and it was matt’s 2ND chief of the day. guy comes in at 6am and then in at 7pm (to get A PR by the way)!!!!!! gotta love these diehards here at DCF!

  • Jeremy Jones

    4pm at briones park.

    All are welcome.

    Bring Water.


  • Julie

    Hey..are we ordering some beef anytime soon???