090805 WEDNESDAY “Elizabeth” or “Lizzy”

Baby Jax sure loves the gym

Gratuitous Baby Shot. (Jax loves the gym)

Olympic Weightlifting Warm Up: Romanian Deadlift. 3 sets of 8. Keep the lumbar tight and use those hamstrings. Go light and feel the stretch each rep.

Workout: “Elizabeth”

For time.

21, 15, 9

Squat cleans, 135 lbs men, 85 lbs women

Ring Dips


“Lizzie” From (CrossFit Football)

For time.

12, 9, 6, 3

Power Cleans 185 lbs men, 115 women

Ring Dips

Post chosen workout and time to comments.



Diablo CrossFit is sponsoring another Pure Pankration Fight Thursday, Aug 20th!


Tickets are $20. Talk to JJ for to get ’em. Last time there were hardly any DCFers there. This time I want to show some pride!


Article: Depression And Inflammation Linked To Pain In Rheumatoid Arthritis Patients

“. . .According to this study, the inflammation and depression each independently increased the likelihood of severe pain. The combined effects of high CRP levels and depression predicted severe pain even more strongly. . .”

Click here for complete article.


“Beyond the Whiteboard” is now paid for by DCF!

That means if you are a member of DCF, your subscription to BTWB is paid for – AS LONG AS – you use it. I went through and cleared out anyone who didn’t have any posts, or only had a few from more than 2 or 3 weeks ago. We must pay for this service by the user, so we will only be keeping people who actually use the service.


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  • Amy

    Damn, JJ, that’s a fine workout and a fine-looking child. And an interesting article, given we have RA in the family that we control thru diet…
    I’m taking the week to rest, get over my cold, chillax. My body needs the rest but my mind is not so keen on the idea. So I want to live vicariously through all the DCF she-devils this week; work hard and post your results so I can pretend I was there sweating with you.

  • Mark L.

    Thanks for the Beyond The Whiteboard, DCF!

  • Jeff B

    I second that Mark. Thanks DCF! A great resource for us.

  • Kate A

    I’m in for DCF softball. I haven’t played in a couple of years, but I don’t think I will be too rusty 🙂 Please let me know of any updates on a team.

  • Danny

    I will third that. BTWB is an awesome resource. Many thanks!

  • Kate A

    So … it is my Birthday today, aug 5th, and I was thinking, Sunday August 16th, crossfit in the morning (10am class), farmers market, lunch (yay for paleo), and then a movie if anyone would like to join me for a little late b-day celebration. my birthday falls on a wednesday, so that makes it a little difficult and we are packed this weekend but next sunday sounded good. Please let me know if anyone is interested. katedaniellealbaugh@gmail.com

  • Yvonne

    Ok, we’re going with the Danville league for the premiere season of DCF Softball. We decided on Danville based on the emails I received, the early start date, the lower cost of participation, the very easy enrollment process, and the nice, kid-friendly facilities. For our next season, we will consider other locations.

    We need 18 to make a team. For those of you who want to join in send me your emails – it’ll be a blast. The first 18 will be on the team. For co-ed softball, the team must have at least 4 women on the field at all times.

    WHEN: September 11! Friday nights, game times 6:30PM, 7:40PM or 8:50PM, 9/11-11/6
    WHERE: City of Danville, Sycamore Valley Park, 2101 Holbrook Dr., fields 2 & 4
    COST: $470 ($27 each person) Google Map

    These fields are in a nice safe neighborhood, are well lit, have beautiful artificial turf (no cleats necessary!), and there’s a very fun childrens playground.

    Email me by clicking on my name below and we’ll get you on the roster!!

    So far we have confirmed: Craig, Yvonne, Laci, Kevin, Sarah T., Jeff B.

  • Kate A

    I centuple that! I was very excited to see BTW back!

  • ron C

    Hey jj, I also got a refund from Amazon for BTWB. Thanks to you and DCF for picking up the tab! As for today’s (8/04) workout I was happy to just RX it in Luca’s 930 AM class. Chris Wi and Chris Wa, great working out with you guys. Yeah, we need better nicknames for you both 🙂

  • kaela

    i’ve heard only good things about the Danville league…have known lots of people who have played. this is going to be AWESOME!

  • Craig

    No kidding, we have a: Chris Wi, Wa, & Wo. (Wilson, Wacinski and Wong).

    But only one Miles.

  • Craig

    Happy Birthday, Kate!!

  • Stavros @ Diablo CrossFit

    I’m in for softball (emailed Yvonne), thanks for organizing it! should be fun.

    Also, thanks for BTWB, great way to record WOD’s and track progress.

  • Miles

    I was really touched that you are sponsoring us on BTWB when I found out last night, thank you very much!

  • Scott S.

    Pankration, from Ancient Greek: Παγκράτιον, is a martial arts sport introduced to the Greek Olympic Games in 648 BC and founded as a blend of boxing and wrestling. The term comes from the Ancient Greek παγκράτιον, literally meaning “all powers”…
    It is also used to describe the sport’s contemporary variations. Some consider it as the first all-encompassing fighting system in human history. It is also arguable that pankration competitions in antiquity were the closest an athletic event has come to outright, no-rules, empty hand combat. Modern mixed martial arts competitions have come to feature many of the same methods that were used in pankration competitions in the ancient Greek world.

    Full Article Here

  • Amy

    Kate- hope your birthday is relaxing and fun- and if you are doing the WOD, kill it!

  • JimmyG

    Great job in 6am this morning…
    Very impressed with the form on Kerri S, Justin L., Tim S. and Joe V.
    Also Anita did great as well as Alan and Matt F, and Big Kevin.
    The usual suspects; Marnie, Nancy, Eleni, Cabby, and Karno dominated.

    Jaximus is a cute little beast!!

  • Carry

    Happy BDay Kate…..hope your day is GREAT 🙂

    I just Emailed Yvonne for the soft ball team. That sounds like a blast!

    Jax is one of the cutest babies EVER….two very lucky parents.

  • Adam M

    Dang it! Friday nigths? Sounds like a blast and would love to do it but my soccer team plays Fridays. In tomorrow for my first WOD in over a week.

    Happy Birthday Kate!

  • Craig

    Ok, Kevin is an animal. He did 120 one arm dumbell snatches last night at 6:30 PM (killing the wod) and then shows up this morning at 6 for cleans?! Thats nuts. Impressive, buddy.

    Soccer sucks, Adam. Come play a real sport: Softball.

  • Mountain

    Happy birthday, Kate! I wrote a little song for you… I hope you like it:

  • Jeff B

    Happy Birthday Kate! Birthday on a Wednesday is kind of a bummer but sure you will have a blast on the 16th. Hopefully we can join you.

  • Yvonne

    As of right now our DCF Softball Team:

    We can only take 9 women and 9 men:

    Team Manager: Stavros Kalogirou

    Men: Stavros Kalogirou, Kevin Robinson, Jeff Bloxham, Craig Howard, Jordan Karnofsky, Scott Swaaley, Josh Jorgensen, Andrew Lau, need one more???

    Women: Laci Jackson, Sarah Taylor, Kaela Calfas, Kate Albaugh, Holly Casaus, Carry Warner, Tami Lacy, Yvonne Howard, Megan (Andrew’s girlfriend)

    So we just need one more man, COME ON STEP UP TO THE PLATE!!!

  • Craig

    Two teams?

  • Yvonne

    If we get 19 more peeps. It would be fun to play each other.

  • Sarah T

    I need a red “physical redemtion” tank for the kickball game on Saturday. Do we have any (probably a large)–I will try it on and buy it today if possible. THANKS!

  • jorgy

    I nominate Travis Hayes as our final male

  • Mark L.

    Happy Birthday, Kate… and for those who don’t know better. Kate A. is a ringer for your softball league.
    I’d love to help out on the men’s side of the ball, but I’d like to stay married, thanks.

  • Yvonne

    Our final man, Darren Rosten!!!

    Also, if you are all going out to buy stuff, cleats are not necessary, the field is pretty awesome but I wear them. All bats have to be ASA approved. The umpires will check all our bats before each game.

  • Laci

    So excited for softball!!! Also, thank you DCF for BTW, it is a great site, I love that it automatically posts to facebook! Happy Birtrhday Kate, I hope you have a fabulous day!

  • Yvonne

    I have Sarah’s tank JJ, don’t need to check.

  • Carry

    I left my red tank and tube socks on the counter for Holly. So bummed I’m missing kick ball. Cheer Camp (my daughter) has priority.

  • Jasmine

    Carry, we will miss you! Jen Maynard is now filling in for you 😉

    Happy Birthday Kate! have a great day!

    Glad i get to cheer on the softball team. We love family friendly things to do!


  • Brandon B.

    Hello again Diablo CF,

    The $1000 Fran-Off is just 4 days away, Saturday, August 8th at 11am.

    Reserve a spot by adding your name to the Fran-Off blog and you’re in.

    If you’re left out on Saturday, don’t blame us … we will be busy making it rain.

    Reserve your spot NOW, playa!

    – Brandon B.

  • Yvonne

    This might be a weird question? But what should we name our team? I have to put it on the team roster by tomorrow.
    Diablo CrossFit
    Diablo CrossFitters

    Stav, your call?

  • luca z.

    I’m totally with you Adam Soccer, or should I say Football, rules!!!!

  • jordan k

    lizzie at 6 am = pounding headache afterwards.
    great to finally be back here. is it weird that i miss looking at the wooden beams when i cant breathe?
    7:23 Rx for Lizzie
    then 1 pm open gym with Alan:

    3 rounds:
    50 DU’s
    200 m sprint
    30 situps
    30 push presses at #65

    14:07, alan @ 15:25

  • Scott S.

    I like just “DCF” for a team name. It’s ambiguity will inspire fear and mystery in the hearts of our opponents 🙂

    What do you think Stav?

  • Yvonne

    We are getting more request for softball players, so if we get more players we can add another team. Email me if interested.

    On the waiting list: Mike Penland, Jared Ramirez & maybe Justin Oliver

    We can also do 2 teams with about 12 players on each team. Just 9 players always has to show up from that team’s roster and 4 must be women. We are not suppose to switch teams but I have seen other teams do it in the past on this league. With 2 teams we would all personally have more playing time and we can play each other. So far we have 20 peeps interested. Anyone else?

  • Stavros @ Diablo CrossFit

    I have yet to play on a softball team that fields enough players every game of the season. I saw we stick with one team for this season, see how it goes, who shows up, etc, and go from there. I know my schedule (and Darrens) changes week by week. We will always need players to fill in for people. If we had 30 people sign up, then I think 2 teams, otherwise, 1 team probably is best?

  • Sarah T

    I think just DCF would be fine…and if we are able to get 2 teams then we will have to think of a clever name for them!

  • karno`

    430 class killed the liz’s:
    nick, miles, and mike and barefoot chris w got after it.
    juliana had some nice squat cleans. along with jacqueline and heather. shibby class.

  • Mark L.

    Jacqueline is back!

  • Mike P.

    Get better JJ, from what it sounds like you could start with some sleep.

    That was a fun WOD. Fun is a relative term but I really mean it.

    Elizabeth: 10:06 Rx. With some good pointers on form standards this last weekend, full depth was more comfortable. Or…maybe I just still have a hard on from getting some coaching from Josh Everett and Pat Barber…either way. (that was a shameless name drop and I’m not afraid to use it again)

    Backup for the softball team is cool with me. Every team needs some drunken fans in the stands “Major League” the movie style.

  • Craig

    Mike as D-Roe will tell you no one is a better name-dropper than I. Just ask Freddy, Nicole, Annie, Coach or Tony B.

    Anyone going to rep DCF at the Fran-Off? I’d really like to go, but I’ve got to cheer a freakin’ kickball game.

  • Stavros @ Diablo CrossFit


  • Amy

    Drunken softball fan number 1, right here. Oops did I just cheer for the wrong team? Why ya’ hittin’ me with your elbow, Jaz?

  • Holly


  • sarah@diablocrossfit.com

    Sorry for the late post, everyone!! Got crazy busy!

    930 class-Chris, Meg and I did Elizabeth…wow…a WOD and a half!! Nice depth, Chris!! Meg….stunning. As usual!Julie, Rodil, Jaz and Lena did Lizzie…Julie did a 5:45!! Great job , chick!! Lina folled closely with a 6:17..Way to work girls!

    1030 class- Tami did Elizabeth. Her squats are looking amazing!! Kaela rocked Lizzie with Kathy. 8:22 and 8:40. Great job! Shiva has a beautiful squat!! Kevin worked really hard on his form and it showed by the time we rolled around to the actual WOD. He was showing his wife and son his new magic…It was awesome!!

    Ok, time to get to fussy baby Olie. Long day. If there are any typos here, its her fault!! hahahah!

    BTW, thank you so much for BTWB….What an awesome gift!!