090801 SUNDAY “New Schedule Starts Tomorrow”



Vikki continues her quest for pull ups with succeeding in monkey swings.

Workout: “Stadium Workout” from the Games.

Teams of 4, two men, two women if possible. If you perform it by yourself or with less than four people, just rotate through with what you have.

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.

Post times and team composition to comments.




Other than the separation between “Regulars” and “Fundamentals” the primary changes are that there is now 4 classes every night, we added a 2pm class, there is now two morning classes on Saturday and we separated out the “Free Class” from the regular class on Sundays.

“CrossFit Fundamentals” (yellow) is open to all Diablo CrossFitters and is focused on teaching the ‘fundamental’ movements and concepts of CrossFit, as well as providing detailed coaching for scaling the workout and substitutions. These classes are pretty much exactly what you have come to expect when coming to Diablo CrossFit..

“CrossFit Regulars” (green) is for those who have been CrossFitting for a at least a few months and who understand most of the movements we use (advanced proficiency not required). Coaching and instruction will lean more toward the technical and advanced nuances of the movements. These classes classes tend to be a little more fast paced and the level of intensity is generally higher than the “Fundamentals” classes.

“Muay Thai” (blue) is open to all Diablo CrossFitters. No prior experience necessary.

“Olympic Weightlifting” (light green) is for those looking to spend more time perfecting the highly technical ‘oly lifts’. Basic understanding of the lifts is a plus (similar to the “Regulars” level).

“ESA” or “Elite Scholastic Athletics” (violet) is for the high school and college athlete looking to get the edge in physical conditioning.

“Fight Fit” (light orange) is generally reserved for “CrossFit Regulars” as up, it is constantly varied, fun fighting, done at high intensity. Using circuits, heavy bags, and other ‘fight’ drills, it utilizes the intensity of CrossFit with the fun of MMA training (and hitting stuff).

“Free Trial” (yellow) is for people to come and try out Diablo CrossFit for free! It is also a great time for DCFers to bring in friends and family who are looking to try out DCF (Don’t worry, we won’t make current DCFers do the “Newbie” unless they want to).


(Late Notice) – Happy Birthday D-Roe!


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  • Moises G.

    JJ GREAT job on the new schedule. It looks sooooo prettyyyy!!!!! LOL!

  • Nick

    There is no wad like craps in vegas

  • Nick

    super metcon

  • Big Dave

    JJ – You said you would like be in bed before 11pm.. working on this post took longer than you expected.

    I like the new schedule.

  • Meg Rosten

    A verrryyyy HAPPY BIRTHDAY to Darren!!!!!!! 🙂

  • Yvonne

    Happy Birthday D-Roe!!! Eat some cake, please!

  • Stavros @ Diablo CrossFit

    Happy Birthday Darren!
    One year older, one year wiser? Hmm, maybe.

    Way to Drunk Dial the DCF Website Nick…very classy…hahahaha. Sounds like you all are having fun.

  • Laci

    Happy Birthday Darren!

  • Jeremy Jones

    Happy Birthday Darren!

    Just because I didn’t find out until this morning, doesn’t mean that I can’t update the post.


  • JimmyG

    Happy Birthday stud!!!

  • luca z.


  • Jan Maynard

    Great deal on Grass fed beef and boneless skinless chicken breast.
    Jennifer’s mother is hanging one of her pure grass fed steers for this season and is offering it at a great price when individuals buy a mixed box of meat. We buy a whole steer from her each year and buy chicken regularly and it is always great – she only raises a few steers each year and buys them young so is able to keep her prices low – she also works for the butcher so can get a lower price on butcher fees which are the highest expense. With prices of chicken and beef going up so quickly – we price checked and this is a great deal. Quantities are limited and based on first come first serve basis.
    ~20 pounds boneless skinless chicken breast – (1-2 breasts per cryo preserve bag)
    ~30 pounds pure grass fed beef mixed box (steaks, ground beef, roasts, asada, etc.)
    ~50 pound mixed box of chicken and beef can be purchased in 50 pound quantities for $4.00/lb ($200) per box
    All meat is cryo vacuum preserved so it can last in a freezer for >2yrs with maximum freshness.
    Jan and Jennifer Maynard will be collecting money for orders which is due by Friday Aug 7th. Please contact Jan Maynard @jenjanjayden@sbcglobal.net if you are interested or have any questions.
    All meat is prepared by certified USDA butchers in a USDA facility ensuring all regulations are followed for good manufacturing processes and the highest quality standards.
    Meat will be delivered to Diablo Cross Fit Thursday Aug 13th ~7:30pm. Each order recipient will need to pick up their beef between 7:30 and 8:30 or arrange with Jeremy to have it stored at Cross fit.

  • Amy

    I was a total whiny WODer today, thank goodness for the team or I probably would have left when the wall ball knocked me on my butt. Tyler and Jeff are true manimals and Leah, injury and all, is a force to be reckoned with.
    And whaddup with those wind-up toy deadlifts Yvonne?! Geez! That was like the national anthem! Amazing.
    We had to skip out early due to (child) technical difficulties so I didn’t get to see the 2nd wave finish, but that was a great experience. Teams rock.

  • Amy

    And happy birthday to Darren, play with that cute dog and hug that lovely wife and eat some ice cream, ok?

  • Jasmine

    HAPPY BIRTHDAY uncle D!!!! Sorry that you don’t get to be as inconspicuous as you would like today 😉 Hope you have a great day lovin your wife and puppy! We love you….

    Kalogirou Fam

  • Yvonne

    Vikki, nothing like hanging on to the Diablotron! Next you’ll be doing pullups! You go girly!

  • Big Dave


    From David and Donna Happy Birthday.

    Bet you never felt this old before?

    Enjoy your day.

  • chris w

    Thanks for the great team workout today.
    Chris and Heather

  • Jeff B

    Fun team workout. Picked up first deadlift and started wondering how is was going to make it to the end. Then when I was “finished” Tyler reminded me we all had to do 10 more for a teammate who was injured. “Awwww Hellll”

    Happy B-Day Darren! I am glad you didn’t get to pick the workout today. It was tough enough already.

  • Craig

    That class was a blast today! The B group didn’t want to go because the competition between the As was so intense. Great wod choice, JJ!

    5 teams of 4 and one of 3 (thanks for including me in the threesome, Chris and Heather – solid work).

    Team Dave (Dave, Holly, Shiva & Tyson) edged out Team Stav (Stav, Jazz, Yvonne & Martin) by 2 seconds, though I will say, Team Dave used 2 bars for their deadlift – my fault – I should have told them when I saw it! Let the debate begin. Just let me say that beating or even being in the same time zone as the beasts on Team Stav is impressive – so awesome work Big Dave, Holly, Tyson and Shiva.

    Fantastic work overall. I really think intensity goes up when you feel obligated to help your team.

    Most inspirational moment: Danny grinding through his 225lb deadlifts. What amazing progress you have made my friend.

  • Tami

    Birthday Greetings and best wishes to Mr. Rosten

  • Mike P.

    Happy birthday D-Roe! Late notice huh, looks like that one worked well for you…nice update JJ.

  • Mountain

    Happy Birthday, Darren.

    Team workouts are a lot of fun. The more of them, the better.

    Everyone scaled the deadlifts. They’re a great exercise, maybe the most important one we do at CrossFit. Bad form puts the lower back in danger, and there were a lot of people who hadn’t done much deadlifting before. With the scaled weights (no one went lighter than 85lbs), form generally looked pretty good. Occasionally, I’d see a back start to round as someone tired, and I’d mandate a rest.

    No one, however, scaled the box jumps. Everyone used the 24″ boxes. Even Jenn, who has stress fractures in her shins from running, stepped up to the 24″. Everyone else jumped, including a couple of women who had never jumped to the 24″ before. It was bad-ass. Also, everyone used the 10-foot targets for WallBall. I was pleased.

  • Mountain

    Before class, did “Christine” for the first time. Three rounds of 500m rows, 12 bodyweight deadlifts, and 21 box jumps (20″). I used 185# for the deadlifts.

    11:09 Rx’d.

    I could’ve gone faster, too, if only I were better at rowing, deadlifting, and box jumping. More strength and endurance would have helped, too.

    After class, did 30 box jumps (32″) for time:


  • Mark L

    Happy Birthday, Chicken Legs… I mean Darren!

  • jamie

    Happy birthday D-Row! Eat lotsa cake for all of us of who are deprived….and then tell us about it so that we can wallow in agony!

  • jamie

    Happy birthday D-Row! Eat lotsa cake for all of us of who are deprived….and then tell us about it so that we can wallow in agony!

  • Mountain

    Chicken legs are paleo.

  • Rodil

    Happy Birthday Darren!

    JJ – thanks for the new schedule and the great pic of Darren. Was that from when he and Stavros were doing the mustache challenge? LOL

  • Mark L.

    Just wanted to post that I didn’t miss that bit of cleverness Mr. Krauss, Esq.
    Ate a bunch of cake and pizza for my daughter’s 6th b-day, today (at Chuck E. Cheese’s). Even though it was my rest day, my pancreas got a HUGE workout! Kate has yet to come off the ceiling.