Diablo CrossFit

What Is CrossFit?

Started as a maverick gym in Santa Cruz, CrossFit has spread worldwide, becoming the principal strength & conditioning program for police academies and tactical op's teams, military special operations units, champion martial artists, & hundreds of other elite and professional athletes worldwide. Why? Because CrossFit works...FAST.

CrossFit delivers a fitness that is, by design, broad, general, and inclusive. CrossFit's specialty is not specializing. Daily life, like many sports and professions, (and even combat) requires broad levels of fitness. CrossFit's program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. The needs of Olympic athletes and our grandparents differ by degree not kind.

Click Here and Here for two great articles if you think CrossFit is too hard for you or beyond your ability.

To find out more about the principles and belief behind CrossFit, click here.

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« 081106 THURSDAY "Disagreement Gone Bad" | Main | 081108 SATURDAY »

081107 FRIDAY

+++MUAY THAI AT 1 PM TOMORROW+++

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Eric loves burpees. Especially when you have to jump 12" every time.

Workout - 5 rounds for time:

30 Double Unders
20 Kettlebell Swings (54lb, 35lb, 26lb)
100m Waiter Walks (see picture below), 54b, 35lb, 26lb dumbbell or kettlebell (should be the same weight as the kb swings). Alternate arms as needed, but no forward motion unless the arm is locked out overhead.

Post time to comments.

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Dan John leads CFHQ through some waiter walks back in the day.

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Article:

Vitamin may help prevent Alzheimer's

A vitamin found in meat, fish and potatoes may help protect the brain from Alzheimer's disease - and even boost memory in healthy people.

Post thoughts to comments.

Posted by Jeremy Jones at November 6, 2008 10:17 PM

Comments

Eric had a HUGE PR in Disagreement Gone Bad last night, and he's only been Crossfitting for a few weeks!

Posted by: Mark L. at November 7, 2008 10:28 AM

The 1st time you do a workout its a PR.

Posted by: Craig at November 7, 2008 12:04 PM

That's 2 PRs for Eric, then! Those 3 initial benchmark workouts in the newbie quickstart (DGB being one of them) are great for seeing immediate progress. The "three times a newbie" WOD we did a couple weeks ago being another great experience for relative newcommers.

Posted by: Mark L. at November 7, 2008 12:42 PM

Got to do the CF Mainsite WOD before a PT session.

Four rounds for time of:
Run 400 meters
50 Squats

10:48 as RX'd

The 400m runs are BRUTAL after the squats...ouch. Also thanks to everyone who put up with my kids running around the Shed tonight, I know it can be a pain but I really appreciated the help.

Posted by: Stavros @ Diablo CrossFit at November 7, 2008 9:37 PM

I did today's WOD.

15:10

Shoulders are totally fried. I would have gotten a sub 15 if I didn't forget how to do double unders the first round (before picking them back up on round 3).

-jj

Posted by: Jeremy Jones at November 7, 2008 9:44 PM

Yikes! Sorry Eric. Nice PR! I'm just bummed we have yet another member that can kick my CF butt.

Posted by: Craig at November 8, 2008 7:18 AM

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