090625 THURSDAY “Happy Birthday Donna!”

Donna performing a beautiful clean at Catalyst Athletics

Everyone wish Donna a Happy Birthday (Donna cleaning at the Catalyst Athletics Olympic Weightlifting Seminar)


For time:

50 Sit-ups,

50 Double-unders,

50 Sit-ups,

Walking Lunge, 50 steps,

50 Sit-ups,

50 Burpees,

50 Sit-ups.

Post time to comments.



Domesticated House Cats Not “Paleo” (they came into people’s homes during the Neolithic era with grain eating mice)

“. . .Early settlements in the Fertile Crescent between 9,000 and 10,000 years ago, during the Neolithic period, created a completely new environment for any wild animals that were sufficiently flexible and inquisitive (or scared and hungry) to exploit it. The house mouse, Mus musculus domesticus, was one such creature. Archaeologists have found remains of this rodent, which originated in the Indian subcontinent, among the first human stores of wild grain from Israel, which date to around 10,000 years ago. The house mice could not compete well with the local wild mice outside, but by moving into people’s homes and silos, they thrived. . .”

Click here for complete article.


Donna is also a “Diablo CrossFit Mentor” – Someone who has gone ahead to become CrossFit Level One Certified. You find out all the different DCF mentors and more about what it means to be a ‘Mentor’ on our Trainer Page.

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  • Brook

    I hope you have a really wonderful birthday, Donna. Hopefully you will get super spoiled all day.

  • JimmyG

    6am FightFit WOD
    Happy Birthday Donna!!!

    Row 700m (finish in 3 min)
    Bench (finish in 3 min)
    jump rope (3 min)
    Bag/All (3 min)
    scissor kicks (1min)
    GHD (1min)
    Ab roller (1min)
    Run 800m (finish in 3 min)
    You can start anywhere you want………Go 1 time through.

    Cabby, Scott.D, Eleni, Matt, Nancy. Birthday Girl Donna, Michelle, and Chanda went hard today. I took a rest day and Coached the team on the heavy bag.

    They started hitting it crazy hard because either;
    A) I am an awesome Coach
    B) Because I was standing there….lol
    C) all of the above

  • matt & Eleni

    Have a great day Donna!
    Happy B-day

    Matt & Len

  • matt & Eleni

    Have a great day Donna!
    Happy B-day

    Matt & Len

  • Yvonne

    Happy Forty Slevin Donna! Have a fantastic day! EAT CAKE!

  • Tami

    Cheers to Donna! Have a happy day.

  • Andrew

    Happy birthday Donna!

  • Big Dave

    0800 class with the wife and I

    We both enjoyed this JJ thanks.

    Donna did Jimmy’s fight class first and then completed this wod

    Donna finished in 16:26 (used 10lb DB with lunges)

    David finished in 14:27

    Happy Birthday to my wife

  • Mark L.

    Happy Birthday, Donna! I still remember the day when we chatted outside the old shed as you looked in with a combination of fear and awe on your face. 😎

  • Mike P.

    Happy Birthday Donna!!

  • Adam

    Happy Birthday Donna, although there is no way you are 50, so why exactly are we doing 50 reps in this workout?

    I’ll be there for the 6p.m. class.

  • Craig

    Scissor kicks and ab rollers, Jimmy? Boy, sounds tough.

    Next up for Fight Fit: 100 Thigh Masters for time.

    Happy Birthday, Donna!

  • Carry

    HAPPY BIRTHDAY GIRL! We need a night out with the girls!!! I miss you & I hope your day is as lovely as you are.

    BTW….Jimmy’s ab roller works ‘yall should try it.

  • Jeremy Jones

    No ‘ab roller’ has got a thing on using the rings for the same movement (putting them low to the ground and doing the same movement as the roller).

    I might have to use that in a WOD soon.

    Adam – We all know Donna just turned 29, the number 50 is just a coincidence.


  • JimmyG

    Craig…you sooo funny.
    Scissor kicks as in what Navy SEALS do at BUDS all day long, and Ab roller on a weighted bar, NOT the late night infomercial little machine!!
    Variety Craig, variety….
    btw… the thigh master machine is actually used by many MMA guys as a means to strengthen their guard and muscles for leg submissions such as arm bars and triangle chokes. so there.

  • Jeremy Jones

    ^ And to tone their thighs like Susan Summers! A critical part of every serious fighters training regimen.^

    We are meeting at 4pm at the parking lot of Briones across from the Alcalanes High school.

    From Walnut Creek, get on Hwy 24 toward Oakland.
    Take first exit “Pleasant Hill Rd”, stay to the right and take the first off ramp
    Continue past construction and Alcalanes High school (on right)
    After going past the high school, make a U turn at next light
    Turn Right into Briones Parking Lot (first right after U turn I believe).

    We will plan on starting up the hill at 4:10. Anybody later than that can meet us up there.


  • Mark L.

    Jimmy, if you really wanted “variety”, why didn’t you throw the #2 grippers in there? Why not hula hoop? Moonwalk? How about an interval that involves playing “stoneface”? That last one could come in real handy in the ring.

  • sarah@diablocrossfit.com

    Happy Birthday, beautiful!! You are such an awesome, fun chick to be around!! I hope you have a smashing day! Why weren’t b-day spankings involved in this WOD?!?!

    Jimmy, I sat “A” is my choice!

  • sarah@diablocrossfit.com


  • Amy

    Donna, I will never forget how welcoming you were when Jeff and I started at DCF. Hope that you are treated very well all day long.
    Also, Julie, I had to leave in a rush yesterday due to Three Year Old Crazies but wanted to wish you health and safety during your surgery.
    Back at the strength work today. Still got it, just with an extra thick capsule. More WODS for awhile, I guess. Enjoy the hill run, everyone, I’ll be at work wishing I was with all of you wishing I was not with all of you.

  • russell

    Donna – Happy Birthday. Have a wonderful day.

    I miss the Shed. Can’t wait to figure out how to get back there with the new schedule…it might end up being 6am with Jimmy…[gulp]

  • Ronnielo

    Happy Birthday Donna

  • luca z.

    A HAPPY BIRTHDAY to Donna and a SPEEDY recovery to Julie.
    Nice big class today at 9:30, 12 people grinding it out, there will be many sore belly tomorrow, great job to all and the ladies took first place in both classes, Meg H. in the 9:30 class and Tami in the 10:30 class, way to show the boys.

  • Ronnielo

    Happy Birthday Donna

  • Ronnielo

    Happy Birthday Donna

  • jamie

    The “Chicken Dance” is not only functional, but I believe that it would fall in the “Aerobics/Anaerobics” category of CrossFit conditioning….I bet it would be exhausting if we did is as a 20 min AMRAP.

  • Jasmine

    Happy birthday miss Donna! That picture is captivating! You are such a beautiful woman inside and out. Have a fun day and enjoy some good time with your honey 😉

    Julie…. heal quick! Don’t want to miss too much of your pizaz around here. Please let us now if we can help you while you are in recovery. See you soon!


  • Stavros @ Diablo CrossFit

    Happy birthday Donna!

    Started the day at 0600 with 68 minutes on the bike trainer. Around noon, did todays DCF WOD at the globo gym that my station goes to (ugh). Followed up with 5×5 Front Squats

    11:01 as RX’d

    FS: 135-185-205-225-245

  • Rodil

    Happy Birthday Donna! Great picture from the Oly Seminar!

  • Donna D.

    You guys are soooo awesome! Thank you so much for all the birthday wishes!! Wow! I am truly blessed with my DCF family! David and I have our family in Atlanta, Ga…….it feels really good to have people closeby that care……i think i need a tissue!

    I LOVE YOU TOO!!!!!!!!!!!!!!!!!!!
    Carry- You’re on girlfriend! I think a girl’s night out is way overdue! Anyone in????

  • Mountain

    Happy Birthday, Donna!

    You don’t look a day over 30, but according to your WOD, you’re 50 today.

  • Damen

    Happy birthday Donna, if it’s any consolation, today is my dad’s birthday as well, looking at the page today made me remember to call.

    Back after 8 days of beer and taco’s in Mexico. Definately did not help my fitness, today sucked.

  • JimmyG

    alright already..lol…if I would have called it something like roll-outs instead of ab roller we wouldn’t even be having this conversation. We most def have to try it on the rings next time!!

    Marky…I was thinking of adding midget tossing for “variety” But I want to be P.C…lmao.. j/k

    Sarah…love ya 🙂

    Russell…bring it, you will have a blast. You were invited months ago….


  • Lauren

    Happy Birthday Donna! I liked that WOD.

  • Mark L.

    Great turnout tonight, Donna! We loved this WOD!
    Jimmy… midgets with sub-4 Fran times might be too much of a handful for you to toss.

    We had a few sub 13 minute times, and 2 sub-12s! If you’re not on beyondthewhiteboard.com, yet, you need to sign up and find out who it was!

  • Julie

    HAPPPY BIRTHDAY DONNA!!!! U r one bad southern girl…FO SHO!!! I’m in for girls night out…just give me a couple days…hahaha…don’t want to mix the oxycodone with cocktails…I’d be a heavy girl to drag out of the bar!! HAHAHAHA….

    Thanks for all the well wishes DCF peeps…looks like surgery went pretty well…think I’ll have a shorter recovery time than expected??? But we’ll see…I’m preetty drugged right now…so I don’t feel ANYTHING…heck, I should’ve tried doing the wod?? HAHAHA…okay, maybe not that drugged??? HAHAHA….See you all soon!!!

    Dave…hope you spoiled that hot momma of yours rotten…if not, you can go ahead and spoil her ALL WEEKEND!!!! HOLLAH!!