090704 SATURDAY “Griff”

 In Daily Workout

+++Class at 10am Today! No class at 3pm.+++

Jorgy Snatches a PR under the Flag

Happy Fourth of July!

Workout: “Griff”

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

First posted 9 June 2008.

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

Post time to comments.



Ripped, literally: as in the muscles of some new recruits to the fad of fitness bootcamps.

“. . . But as the morning progressed and the workout intensified, something didn’t feel right. It hurt too much. Maybe it was the repeated strain on her wrist, which had seven pins in it from a previous injury, or maybe it was jumping from high platforms into squats, but Kahn soon began to wonder whether fitness bootcamp could land her in the hospital. Even though she was new, instructors had hardly asked about prior injuries and offered no novice modifications for the exercises. . .”

Click here for complete article.

For what it is worth – We hold CrossFit San Francisco in the highest regard. This inaccurate and non-factual article seems to look for a shock factor rather than provide any real information or advice. There are few gyms that I would recommend higher than CFSF. -jj

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  • Jeff B

    Sorry to say but I am going to have to be a cherry-picker for thie WOD. My left foot (heel) cannot handle the running right now. Good luck to everyone and Happy 4th.

  • Jeremy Jones

    That’s okay Jeff. You can just do 1/2 Griff running on your hands (using gloves of course).


  • Mark L.

    Happy 4th, everyone! I’m planning on doing something fun in the altitude, today.
    Please save me at least 1 Med men’s shirt (brown OR black), Yvonne.

  • Jeff B

    Yvonne and Craig

    Please save a large brown shirt for me.

  • luca z.

    Here we go again another article on how bad for you crossfit is, I, for once, would like to see an article on how many cases of spinal injuries, how many hospitalized people becauso of what happened in the Globo gyms, because no one is supervising those morons doing exercises they see on Muscles magazine, how many torn pecs, how many broken bones, and yet we are the bad guys. CFSF is a great place, I have few friends that work out there after I recommended them, Rhabdo is something we all have to be aware of when training, but like any sport activity injuries are part of the deal, Crossfit is getting bigger and bigger and more and more of rhabdo cases will surface, but I bet the numbers of cases versus the permanent injuries that will occur at 24 hour will always be less.

  • Yvonne

    Saving shirts and tanks for:
    Jeff B- L -brown
    Laci- L- smoke black tank
    Mark – L – brown (Craig says you’ll wear a large with those guns)

  • Julie

    What?? Are the shirts in??Where have I been??
    Clearily I’ve been focusing on Icing my knee and NOT the gym…what a slacker?! So since I get hungry when I ice, just wanted to let everyone kno, come on by mi casa today..IMPROMPTU BBQ@3PM 324 GRAPEVINE IN PLEASANT HILL…U can call me if yo need directions(925)330-2209….HAPPY 4TH EVERYBODY….Remember why we celebrate…nice move with Griff JJ…I actually wouldn’t mind doing it…geez, my knee must’ve been busted up for a long time…I want to run???

  • Nick

    Save me an XL in both colors please

  • Big Dave

    As much as I don’t like to run… but something has to give!!!

    Today’s ” GRIFF ” was a real wake up for backwards. I felt like my legs were about to fall off after running backwards then forwards my legs were feeling really heavy.

    Not a great time for a first but knowing I have a goal next time finished in 17.23

  • Yvonne

    It is now 10 AM, Craig took the shirts and tanks to DCF.
    Last request, Nick will save you 2-XL.
    For the people I saved for I have them at my house and will put them in Jeremy’s office with your name on it tomorrow or Monday.
    If someone sells a shirt/tank and can not enter it MindBody, then write a note with IOU and leave it by the computer.

  • Yvonne

    i received a package from American Lung Association yesterday for our Bank of America stair climb. DCF raised over $2600 and ranked 31st out of 120 teams. Craig, Yvonne, Tami, Lauren and Adam, all get a redemption certificate with great prizes to choose from ( must be redeemed by August 2nd). I will leave the certificates at DCF for you to pick up.

  • Stavros @ Diablo CrossFit

    Pleasant Hill Firecracker 5k this morning. Lot’s of DCF peeps represented. Too bad there wasn’t a DCF float or booth at the parade/festivities. It was myself, Mountain, Aaron, Dean, Jasmine, and Hylie. I don’t know everyones exact time, I do know that Mountain kicked my A##. I PR’d my 5k by over 2 minutes though…so I’ll take it.

    Stavros- 19:07 (6:09/mile pace)
    Jasmine- 24:41 (7:56/mile pace!)
    Mountain- 18:26?
    Dean- 19:10?
    Aaron- 19:30?
    Hylie- 22:00?

    Fun times everyone…looking forward to sub-19 soon!

  • luca z.

    Today was a good day, any time I can beat my teen age son in a crossfit WOD it’s a victory for me, nice big class today,we had fun with some dynamic movements in our warm-up, and a grand old time with Griff, running backward is not fun, what was fun was the feel on your legs after the first 400m back, you could totally feel the hamies get the work done, the POSE method really work, kudos to all today for getting the job done.
    We had some fun in the Oly class too (Lauren you missed a good one) the guys got a taste of what 300lb over your head feels like, nice work to Prashant, Ron and Jesse.
    Happy 4th to all!!!!

  • Moises G.

    Finished The Ladera Freedom 10k run in 55:01, 10th in my division. The course had two stupid hills, my legs felt super heavy on the second hill. I am super tired and starving! I wish my DCF Family a Happy 4th! Oh and btw I had to represent DCF by wearing our shirt, later.

  • Jimmy G

    Some of you may have seen UFC Fighter, Anthony “RUMBLE” Johnson in DCF training with me….he’s now officially hooked on DCF!! Make sure to say hi to him when you see him……

  • Jimmy G

    Happy Fourth everyone!!…be safe on the roads tonight!!

  • Jimmy G

    Happy Fourth everyone!!…be safe on the roads tonight!!

  • Jesse L.

    Happy 4th, it was fun seeing everyone at the gym today for Griff.

    On a different note, my friend sent me this article two days ago as a point of how “crazy” and “dangerous” crossfit is. I wrote her back and said that this article reminds me of someone being upset that all the shots of booze they took got them drunk.

    Crossfit is great because you can go at the pace that works for you what ever it is. Like Luca said, its a bummer that xfit gets bad publicity and globo gyms skate by. People do not like change or difference and usually use fear to support their points regardless of if they make sense or not (reference…..history)

    There was a part of the article that said SF crossfit was rated the best gym. Yahoo for being a well balanced article (yeah right)

  • Craig

    Great pic today, JJ. Happy 4th everyone!

    The article is accurate in describing what happens to a few people who dive into high intensity exercise without scaling. What the article fails to describe are the results of MOST people who try CrossFit. Go to CrossFit’s Testamonials message board and view actual results and comments.


    CrossFit challenges convential wisdom about exercise and fitness: that it should be long and not stressful. And, when someone challenges convential wisdom, the critics and naysayers come out in droves to object and silence the unconventional voice. Unfortunately, some people will read the article and use it as an excuse to keep doing things the old way, or not at all.