The class learns about the rowing machine monitors

Craig coaches the class on some of the more advanced features of the Concept 2 rowing machines.

Workout: Overhead Squat

5, 5, 5, 5, 5

Post Loads to comments.

Coach’s Corner: If this is a new lift for you, resist the urge to go heavy too soon. Keep it light and practice extra reps. Maintaining “Active Shoulders” is crucial.

Mini Metcon:

As many rounds as possible in 10 minutes.

10 burpees

3 weighted pull ups (men 25lbs, women 15lbs, or use a smaller band if you are still working on kipping pull ups).

Post number of rounds completed to comments.


Article: Saturated fat is healthy? “The definitive guide to saturated fat.” (from Mark’s Daily Apple).

“It’s probably the one thing that prevents people from fully buying into the Primal Blueprint. Almost anyone can agree with the basic tenets – eating more vegetables, choosing only clean, organic meats, and getting plenty of sleep and exercise is fairly acceptable to the mainstream notion of good nutrition. The concept of Grok and a lifestyle based on evolutionary biology can be a harder sell, but anyone who’s familiar with (and accepts) the basics of human evolution tends to agree (whether they follow through and adopt the lifestyle is another question), at least intellectually. But saturated fat? People have this weird conditioned response to the very phrase.

“But what about all that saturated fat? Aren’t you worried about clogging up your arteries?” . . .”

Click here for complete article.


New Schedule Starts Today!



On a more somber note, an occasional DCFer and good friend, Ed T. is currently undergoing chemotherapy and radiation for nasal pharynx cancer. Our thoughts and Prayers go out to him and his struggle. We know that he will dominate this challenge like he dominates his CrossFit workouts.

Click here to go to his blog chronicling his journey.

Hurry up and whoop this cancer thing buddy – we miss you!

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  • Stavros @ Diablo CrossFit


    Thanks for posting about Ed Tracey. He is a good man, I mean a great man with a beautiful family that he cares deeply for. If you are the praying type, please remember him and what he’s going through when you pray.


  • Mountain

    Very sorry to hear about Ed Tracey. Stay strong and good luck.

  • Moises G.

    Ed Tracey, be strong stay positive and KNOW you will recover! You will be back, from my family to yours- Stay positive and we are praying for you all.


  • Mark L.

    I’m a 2 time cancer survivor (’91 & ’98–separate incidences). The second one was SUPER dicey (I had a predicted 40% chance of survival after 6 months and underwent very experimental chemotherapy).
    God wasn’t done with me, though, so here I am!
    My fight with cancer is a journey I would not trade for the world, despite the difficulties and limitations I still have because of it. The limitations I came away with are far outweighed by how it changed my perspective on life, purpose and people.
    My prayers for you, Ed, have already gone up. Hang tough, and take it as it comes.

  • JimmyG

    6am…overhead squats.
    Newbie’s Justin L. and Rachel had excellent form for their first time overhead!!
    Cabby was going heavy…#135 I think. George is getting deeper and deeper every squat he does..Judy too.
    Missed Michelle and Matt F. this morning.
    Everyone loved the metcon…then we did a 400m run/sprint.

    Newbie Joe V.and Joey are not in the system and he couldn’t find the folder you made for him…….thanks.

  • Yvonne

    Are the DCF Dirty Dozen doing any practices this week for kickball?

    Ed Tracey you are in our thoughts!

  • Mark L.

    Jimmy… I’ll handle it.

  • jamie

    Good question Yvonne. Also, is there anything we should be wearing in particular and I also need a refresher on how to play kickball!?!

  • Yvonne

    I have never in my life played kickball but I am a fast learner.

  • Jasmine

    gotta run to get to 9:30 class on time, but Meg or I will send out an info email and update about kickball later today or tomorrow. This is going to be fun!

    your kickball capt.
    Jasmine 😉

  • Amy

    I have a pair of white men’s Oly. lifting shoes – size 8.5 Men’s – new – ordered too big, they fit me if I have tissue paper stuffed in the toes or probably when I am pregnant but that is NOT the case so they have to go. Let me know if you are interested.

  • Mountain

    Today’s a rest day, so I, umm, got a new PR for the overhead squat.

    1 x 155 lbs

  • Big Dave


    “We’re a species that seeks comfort and rejects pain.

    As a weight trainer intent on success, whatever the sport or goal may be, we must reverse this outlook. We must seek pain and reject comfort.

    When I speak of pain, I don’t mean the type that causes injury, but the type caused by effort.”

  • JimmyG


  • Stavros @ Diablo CrossFit

    0800 Brick; bike trainer (50min) + 15 run (build to race pace)


    1030 Class today with Sarah

    Overhead Squat, 5×5


    I should have started at 135lb, and built to 185 in smaller increments. I got 2 reps at bodyweight, so I’ll take it…for now.

  • sarah@diablocrossfit.com

    930 class- Rodil PR’d in his OHS!!! 115#x5!! Way to go, buddy! Lisa and Vicki worked on form…and did it beautifully!

    1030 class-Stav did BW OHS today…185×2! PR’s everywhere!! Johnny has awesome squats, very low and steady. Meg H PR’d? with a 95#..Beautiful form! Kathy and Kaela worked hard and had GREAT form….

    Nice work, everyone!!

  • ADAM

    I probably a day (or two) late and a dollar short on this……

    Saturday’s Oly lift class was great! especially after I did a lite version of the WOD to warm up. Bad Idea. Angela and Summer were such a great help. I had zero coaching on squat clean’s prior to the class. Due to that I was a little hesitant to try any significant weight. At the end of the class I ended up squat cleaning 175#. Only got it once, but being new to the lift, a PR none the less. Lauren and Amy did a great job on their lifts. It was very motivating watch them progress throughout the class. If you haven’t attended one of these classes, I highly recommend it.

    Can’t wait to put some practice in on this one….

  • Lauren

    I second that Adam. I really liked the Oly seminar. They gave me some good advice that I can use when I’m working on my own.

  • sarah@diablocrossfit.com

    2pm class- Peter, Kevin and Terry came to work some OHS today. Awesome work from all three! Then they ran through the mini metcon. Way to work, boys!!!

  • Jeremy Jones

    155, 165, 175, 185 (3), 185 (2). Ass2ankles. (lost the reps when I lingered too long at the bottom).

    Damn, thought I had 195 x 5 in me. Shoulders just didn’t want to cooperate.

    9 rounds on the mini metcon. Was ahead of 1 rnd per minute up to #5. Was feeling a little nauseous before the workout. . . the workout didn’t help – no surprises there.