Dumbbell snatches in front of Old Glory

Shannon M dumbbell snatches in front of the flags.


Deadlift: 3, 3, 3, 3, 3

Post loads used. Try to increase the weights used for the last set of 5s by 10 – 20 lbs.

Surprise mini metcon to follow.


Article: Immune system’s use of vitamin D the same for 60 million years.

“. . . The fact that this vitamin-D mediated immune response has been retained through millions of years of evolutionary selection, and is still found in species ranging from squirrel monkeys to baboons and humans, suggests that it must be critical to their survival, researchers say. . . “

Click here for complete article.


Pure Pankration Fights Tonight at 8pm!


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  • sarah@diablocrossfit.com

    Badger RXd, 42:25….ugh….

  • Big Dave

    Great job Sara expecially at 5am!!

  • Moises G

    Damn Sarah! You are a savage, 5am is rough. Great Job!!!

  • russell

    Had to eat some humble pie yesterday, scaled to 65#, full Badger and still dragged my ass through. Jordan made a good point that I waived off before we started. He said something like, “some people are too stupid to scale.”

    That was me. Off to Charleston and DC…hope to hit up Crossfit Primal while in the Capitol, I brought a couple of DCF shirts so with luck some of those guys will swap and we’ll get some representation out there.

    Forgot to pick up a jump rope, so it looks like hotel room burpees for me…ugh.

  • Moises G.

    Hey JJ I think you might like Freddy’s post on One World’s site. He brings up some great points. Check it out.

  • Laci

    I am going to DC Sat-Wed and I am thinking about hitting up Crossfit Primal as well. I am probably going to to try to go to hit up a Monday evening class (8/24) and/or the Tuesday 6:30am class (8/25). Let me know how it is and who you contacted about visiting! Thanks

  • russell


    I just sent them an email…dropped J.J.’s name (don’t know if that’s a good thing though). I hoping to get in a Sunday class or Monday night. Maybe I’ll see you there.

  • Jeremy Jones

    They are going to think it is an invasion of DCFers!

    Nice job guys.

    Sarah, I tip my hat to you.


  • Jeff B

    Russell- I here they are selling jump ropes at a lot of sporting good stores now. Even on the east coast! 😉

  • jamie

    Maybe jump ropes outside of DCF dun’t hurt as much when the smack you in the face?!

  • Mark L.

    Jamie, the fact that you are getting smacked in the face with the joperope indicates you are spinning it the wrong way around. Try bringing it from behind you, over the top of your head and jump over it as it reaches your toes.

  • russell


    That’s why I wanted a DCF rope – they swing the correct way.

    I can hear the jokes already…

  • jamie

    Ah, maybe that’s what my problem is! No wonder why DU are so difficult…and all this time I was worrying about the speed that I swing the rope and jumping higher.

  • Carry

    Badger 36:23rx LOVE THIS WOD

    Finished a few steps behind Bill. Nick smoked this one during the 5:30.

  • Mountain

    Mark, you’re mean.

    Now, for penance, go do “Karen.”

  • Amy

    Carry and Sarah, amen. If you both weren’t so nice you would scare me.

    Deadlifts with lots of tape on my hands 115-155-195-215-225
    and one at 230, but it almost pulled me down on the floor with it to grapple.

  • Jeff B

    If you do double unders and the rope hits you in the face they should be called under doubles or srednu elbuod. And you should have to do burpees.

    Russell, there is always 150 Burpees for time. That was so much fun AND you have a time PR to shoot for!

  • luca z.

    I love strength days, especially deadlift, nothing’s like Vickie’s face turning purple, or Stavros’s veins popping up on his neck, or Chris Wa. lifting 415lb like it’s nothing, or the “Holy shit I can’t believe I lifted that” look on my son Alessandro’s face, picking up 240lb. The 10:30 bunch was just as fun to hang out with, Paula and Meg H. showed the boys, Johnny and Jamie C. how to do it heavy deads and with great form. A man overboard WOD followed the lifts with a lot of fun and efforts from all. See you on Saturday

  • JimmyG

    Right from ESPN.com…….

    Already you can see the progress. The 49ers staged four practices over two days against the host Oakland Raiders here in Napa. The 49ers got the best of the hitting, which is understandable. The Raiders had about eight practices before donning the pads. You notice the hitting advantage in the run drills, where Frank Gore might overpower a Raiders linebacker or a 49ers blocker might get the best of a Raider in a one-on-one drill.
    That toughness came together in a red zone drill Wednesday morning. Cornerback Nate Clements intercepted a pass from JaMarcus Russell and shouted, “I love it when they can’t compete.” Three interceptions followed, and Clements yelled, “They can’t compete with us, and they know it.”
    The 49ers are establishing a personality like their coach. The 49ers will be physical!!

    Gooooooo Niners!!!!

  • JimmyG

    Amy…maybe the 230 is a lover and not a fighter….lol

  • Jeff B

    Jimmy – I sure hope the Niners can live up to the hype this year.

    I could not hold out any longer. Did Annie today on the patio. 8:35 Rx, new PR with unanchored feet. Could have done even better but set of 30 double unders was sloppy, forgot how to do them for a little bit.

  • Yvonne

    Jeff BBBBB you blew it! Amy spank him tonight!

    Made Carry DL 225 tonight!! Oh yeah!

    2 more peeps added to DCF Softball Team #2
    Russell & Brook Z
    Now only 3 spots left???

  • luca z.

    I don’t think Jeff considers Amy spanking him a punishment 😉 Bad Jeff Bad

  • Will Blaker

    Jeremy, “The Kegerator”?

    You are my hero. I’m naming a hero WOD after you after my place opens in Dublin!

    About 3 weeks away guys! I’ll let you know about the opening night social/Christening WOD. I hope it’ll have half the moxie DCF has.

    All my best ladies and Gents.

  • Will Blaker

    Jeremy, “The Kegerator”?

    You are my hero. I’m naming a hero WOD after you after my place opens in Dublin!

    About 3 weeks away guys! I’ll let you know about the opening night social/Christening WOD. I hope it’ll have half the moxie DCF has.

    All my best ladies and Gents.

  • Mark L.

    Great time doing deadlifts tonight! High water marks were Bryan R. and Bill A. who shared a bar and both ended at 385. Then, Nick pulled 405 out of the hat in the next class (Bill might have pulled that off, too… looked like he had more).
    Yvonne already recapped the top chicks, but other PRs for the night included Holley and Malissa (103#), Adam (295#), and Laci pulled out 205# after she finally gave in to the mixed grip (apparently, she never had to experience why people eventually go there with deadlifts–too heavy for overhand!). Brian hit 185#. Vicky hit 115# for the first time, and I think she’s got more in there!
    Adam got his PR by not paying attention to how much was on the bar until AFTER he finished his triple (and he also had 2 coaches forcing him to have fairly decent form). I’m thinking we might want to hypnotize Adam and tell him he can deadlift 400, and see what he can really do.
    Peter, Matt B. (my brother in law), and my niece and nephew had fun doing the mini-metcon in the 7:30pm class after the deadlifts that closed the house (60 single unders, 30 AbMat situps, 15 pushups, 200m Sprint). Even Josh said it was a good one (and that’s high praise from a 410+ FGB guy).
    Luca–Stephanie borrowed your shirt Dave left you tonight so she wouldn’t have a wardrobe malfunction during deadlifts. She promised to return it all sweaty.

  • Mark L.

    The mini was an AMRAP that lasted 8 minutes. Why singles? If you don’t have them, doubles in a WOD allow the intensity to drop each time you miss. The purpose of a mini is to hit that high intensity target for a short period of time. I created the mini for all levels of skill (no reason to slow down, anywhere).

  • Amy

    I’ll just deadlift that bad boy.