In Daily Workout

+++3pm classes will be canceled this weekend due to the games. But don’t worry, I’ll be posting workouts you can do at home so if you can’t make the morning classes you can still get a workout in! Olympic lifting class is canceled this weekend as well.+++

Smile if you love tire flips

Jamie loves tire flips.

Olympic weightlifting warm up: Overhead squat – 10 reps with PVC, 10 reps with empty bar, 10 reps with empty bar again or light load.


With a continuously running clock, perform one sumo deadlift high pull the first minute, two SDHPs the second minute, three SDHPs the third minute, until you are unable to complete the designated number of reps in the minute allowed. Use as many sets as need each minute.

Rx’ed weight is 135lbs for elites, 95lbs for intermediates and 65 (or less) for beginners. But don’t think that lighter is “easier” on this one.

Post number of rounds, and number of reps completed into the last round. (i.e. 9 rounds +8 reps)


Article: “Coffee (caffeine actually) may ‘reverse’ some symptoms of Alzheimer’s.”

“. . .The mice were given the equivalent of five 8 oz (227 grams) cups of coffee a day – about 500 milligrams of caffeine.

The researchers say this is the same as is found in two cups of “specialty” coffees such as lattes or cappuccinos from coffee shops, 14 cups of tea, or 20 soft drinks.

When the mice were tested again after two months, those who were given the caffeine performed much better on tests measuring their memory and thinking skills and performed as well as mice of the same age without dementia. . .”

Click here for complete article.


Today is your last day to get tickets online for the discounted price for the CrossFit Games! You have until midnight. Tickets go up to $20 a day plus parking after that. You won’t want to miss this year’s games. Trust me.

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  • Craig

    Found a great t-shirt board short store yesterday. Walnut Creek in the Broadway Plaza – right across the walkway from Lucky Jeans: Fusion. The sell MMA shirts and shorts – Affliction, NorCal, NoFear, F, SRL..etc Most shirts are $22. Right now – buy one shirt and get the 2nd shirt for 50% off! Very cool gear.

  • Yvonne

    I love that picture of Jaime! She looks so determined with a big laugh/smile/giggle all wrapped in one!

  • Big Dave

    0500 Class

    It was great to see Dan, Adam, and Laci come to the 5am wakeup call class for today’s WOD. Great effort to see Dan and Adam ago all out until the very last second in each round to finish their reps.

    Joe 10 + 5 RX (135 lbs)
    Dan 13 + 10 95lbs
    Laci 8 + 1 73lbs
    David 10 + 5 RX (135lbs)

    Finished with Overhead squats where Joe did 135 for 3 reps and with really good form.

  • jordan k

    14 people at 6 am….SICK

    some incredible performances today:
    Matt F 16+11 (95)
    Michelle R 14 (55)
    Debbie 12 (53)
    cabby, russ,kevin, nancy josh all had 10 rounds.as RX
    alan with 11 @ 95
    tyler 9 Rx
    I got to 11+9 Rx, my shoulders are sore.

  • Mark L.

    Hey, isn’t that chick in the picture the same one that did Helen RX, last night?
    Fun times in the evening classes while Craig wined and dined his wife for their anniversary (I think it was their 49th).
    We spent a little extra time warming up since Helen is so short and intense. Some people had their first exposure to power cleans, so the progression was a good plan. Getting olympic lifts and their support lifts right is a bit like developing a golf swing, but we saw some progress even in the short space of time we spent.
    A big limiter in the power clean (or squat clean, front squat, etc.) is flexibility. Getting the shoulder and arm/elbow position correct so the bar can be racked–and ideally “caught” on the rack–is a problem for some people. Getting it all right takes time, but until then, practice! Think of the time beginning golfers spend at the driving range just whacking the ball over and over.
    For me, daily front squats eventually got me that shoulder flexibility (and confidence in “going down”). I didn’t do any funky stretches or dynamic flexibility program, just repped out a few sets of 5 or 6 every day.
    Travis tore it up, last night. I can not believe he’s the same person he was when he first showed up at the shed! Travis is a great example of how far proper nutrition and regular short/intense workouts can take you (and you still don’t have to go hungry!) You should have seen him tear into the shed on the first 400m wearing the famous “The cake is a liar” shirt.
    Anyway… I was truly inspired by everyone’s performance. The selfish sting of my 8:00 was completely gone by the time I got to witness all of you gutting it out in the first class. We trainers are awfully lucky to be able to just watch and assist you. You guys are the ones that keep us going. (sorry for the sap)

  • Mountain

    Some mornings, you just wake up and think: Today is a good day for Badger!

  • Stavros @ Diablo CrossFit


    I’ll do “Murph” with you on Friday, if you’re interested still. Let me know.

  • lucaz.

    YEAHHHH!!!!! COFFEEEEEEE!!!!!!!!!!!!!

  • Laci

    Just a heads up, if you purchased shuttle passes Crossfit has cancelled the shuttle service. Apparently those of us who purchased shuttle passes are supposed to be getting parking passes, the limo guy is supposed to be calling me back with more information….too bad we didn’t know the shuttle was cancelled earlier. Parking is going to be interesting.

  • Craig

    Jeff Leonard’s Isabel at Diablo posted on CF Games site vs. Josh Everetts!

    You’re a badass, Jeff.


  • Jesse L.

    Stavros – thanks buddy, if Murph does not come down the pipe tomorrow, its on for Friday, or if you want to do it back to back I am down for that too.

  • Mountain

    Badger RX’d in 28:38. Pr by 1:35.

  • Tami

    Beautiful picture Jamie!

  • Prashant

    Not sure if anyone is interested but Shilpa and I will be going to San Jose (probably) to watch UFC 100 on Saturday night. I think I found a Hooters that will be showing the fight, but I will be looking again today. I have an SUV so I can take people if you want to roll. I am not familiar with San Jose, so any suggestions for bars that would potentially show the fight please let me know. The card is pretty cold blooded http://www.ufc.com/index.cfm?fa=eventDetail.FightCard&eid=2016

    Let me know.

  • Jeremy Jones

    Prashant – Last year they hosted the fights at the Games on Sat night. It is probably a long shot, but they might do it again.


  • Darren

    No they will be showing the UFC fight on the Jumbotron at the games site.

  • Amy

    Jamie, excellent work face, and from a dentist’s daughter, let me say, you have gorgeous teeth.

    Went to Mountain’s School of Pull-ups today. Don’t know if it was the astute instruction or the salsa music but I experienced instant improvement with slight adjustments. Then I worked the press and was feeling pretty strong until I knocked myself in the face with the bar and tweaked my neck. No blood, just bruised pride and a pissed off nerve. Jorgy was quick to point out that this is how one’s neck feels after getting punched in the face.

    So I did 10 minutes of Turkish get-ups and envisioned the kettle bell pummeling me in the face. Those things are hard and the prospect of dropping it on your head terrifying.

    Awesome watching Brook rock out the SDHPs today. Inspiring strength, in pink.

  • Craig

    Amy – you are a crazy CrossFit byatch. And I mean that in every positive sense. Your rise to power, strength and fitness through blood, sweat and tears is inspirational.

    Great post, studette.

  • sarah@diablocrossfit.com

    930 class- I had some great athletes in this class with great form! Adam, 13+10 @95#, Beth 10 @75#,Lisa 10+ 6 @35#, and Michele 13 @ 40#….Brook?? All had amazing form!!

    1030 class- Had a visitor from CrossFit San Diego, Ron got 11+6 @135#, Jason P. 10 @135#, Kaela 9+ 8 @ 65# (with a smashed thumb!!), Johnny 11 + 8 @ 65, and Kathy 16 +7 @ 55#!! Nice work!!

  • Mountain

    Anyone up for “Nate” during Open Gym, maybe around 4 o’clock? This would be my first time, so it’s a guaranteed PR.

  • russell


    Great class this morning. I know you were gettin’ all sort of static for changing the warm up on everyone, Constantly Varied is Good! Your iPodage always makes the workouts better. My shoulders are sore and my lower back is not real keen on flexing…kinda stuck in the static trunk position after 10 rds +5 this morning.

    I was ready to fail on round 8, but Big Dave’s challenge to me on his way out the door pissed me off enough to grunt it out. Thanks bud…I think.

  • Mountain

    That, btw, is what she said.

  • Brook

    Are the question marks a subtle way of calling me out for not writing my accomplishment on the board? I was just trying to be humble. HAHA! I have a hard enough time remembering to write my info in my personal log. You guys know I like to be social at 9:30. So I did 10+10 @ 65#

  • sarah@diablocrossfit.com

    Love ya, Brook!! Awesome job today, and beautiful form the whole 10 + 10 rounds!!

  • Jeremy

    There will be three workouts for every team on Friday, July 10, 2009.

    General Affiliate Cup Rules
    1. Each workout will be performed by two men and two women from the team.
    2. If the team signed up more than the four athletes, they can assign a different set of two men and two women for each workout.
    3. The movement standards are typical HQ unless otherwise stated.
    4. Each team will be ranked according to their time or score relative to the other teams for that workout. Their final score for the workout will be equal to their rank.
    5. The five teams with the lowest score after all three workouts will compete on Sunday in the final workout.
    6. Teams will benefit from strategies that consider the relative strengths of their athletes, particularly in terms of the work/rest demands of different positions in the workouts.

    Stadium Workout
    30 Wallballs (20lbs/14lbs)
    Row 300m
    30 Box jumps (24″)
    30 KB swings (24kg/16kg)
    30 DB Push press / Push jerk (40lbs/25lb)
    30 Deadlifts (225lbs/135lbs)

    1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
    2. The middle four drills are then performed together in “Annie R U Ok?” format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
    3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
    4. There is a 20min cap on this workout.

    Hill Workout
    2500m (approximately) Hill run relay

    1. The first athlete will run one lap (approximately 500m) carrying a short piece of PVC.
    2. At the completion of the lap, there will be a well marked transition area in which to pass the PVC to the second athlete, who runs one lap with the PVC.
    3. This repeats until all four athletes have run one lap with the PVC.
    4. The team then runs one final lap together.
    5. The clock is stopped when the last athlete crosses the finish line holding the PVC. If the last athlete to cross the line isn’t carrying the PVC, the clock stops when that athlete grabs the PVC.
    6. There is a 20min cap on this workout.

    North Pad Workout
    3-rep Overhead Squat plus
    Max total pull-ups in 3 attempts

    1. Each team will have 20min to record the above efforts for all four athletes.
    2. Each team will have one pull-up bar, one barbell, one rack, four 45lb bumpers, two 25lb bumpers, two 15lb bumpers, two 10lb bumpers, and four 2.5lb plates.
    3. In any order, all four athletes must perform exactly three sets of max pull-ups. Pull-ups are standard ROM, and will be judged by middle of the neck reaching the height of the bar.
    4. All four athletes perform the heaviest 3-rep overhead squat possible (as many attempts as they want within the 20min time limit).
    5. The greatest successful loads lifted by each athlete are tallied, and added to the total reps for the 12 sets of pull-ups performed to become the team score.
    6. The team with the highest score wins.

  • Mike P.

    These are interesting to say the least…

  • Mike P.

    And it looks like we are going in that order too. Each to start at 10 am, 12, and 2pm.

  • Mark L.

    How are they going to judge “3-rep Overhead Squat” I wonder? No pausing? No coming out of lockout? Hmmm… or do they just mean 3 reps per athlete within the 20 min limit? A big OHS counts for a lot in this workout. A 155# OHS for 3 reps is equal to 155 pullups in three attempts!
    Great call on the hill run prep, Jeremy!

  • Jeremy Jones

    I don’t believe they are totaling the weight Mark. I think the load is counted once.

    Just a lucky guess on the hill run. The good news (for me and the team) is that I probably won’t have to run it!

    Let’s keep our “huddles” offline. I know there are snoopers out there.


  • Andrew

    Is it bad I think these WODs seem kind of weak compared to the Norcal qualifiers?? I mean….I can actually do everything Rx’d whereas I had to scale all the qualifier wods…hahaha…DCF is gonna kick ass!

  • Yvonne

    DCF Affiliate Team, WOD’s, Friday, 7/10

    10AM Stadium WOD
    Noon Hill WOD
    2PM North Pad WOD

    At least we can watch how others are doing it first since we are in the last group.

  • jordan k

    everyone busted their aSS today in an awesome mind challenging WOD. the harder you went the harder it was and the easier you went the harder it was. great efforts from Scott s. (7pm) who used the girls bar but who’s judging. 14 +13 with 88lbs. barefoot BIll Ayer put up 11+4 Rx! shila had 11 RNDS, travis went RX with 10 rounds. just good stuff all around. 7 pm has the most inspiring crossfitters. cheering each other on even in the middle of their own sets! awesome to watch and be a part of. out.

  • jamie

    Thanks ya’ll!

  • Craig

    Bill showed up and forgot his clothes. Bought a pair of Jimmy’s shorts and wore his work t-shirt and crushed the wod.

    Reminds me of she-Devil Shannon.

    No one cares what you’re wearin’ – just give it your all.