Friday, February 27, 2009

C Shift 2/28/2009

4 Rounds

Run 800 meters
20 Box Jumps on a 20" platform (tailboard or weight bench)

A Shift 2/27/09

As many rounds as possible in 20 minutes
5 pull ups
5 burpees
10 wall balls 25# or 12#

Wednesday, February 25, 2009

B shift

5 Rounds

15 Pullups

15 Overhead Squats 65/95

15 Burpees

Tuesday, February 24, 2009

C Shift

5 rounds for time

5 275 lbs deadlift
10 burpees

Scale weight to your own needs. Begginer use 95 or 135 intermediate use 185 or 225

Watch videos above to check form

Monday, February 23, 2009

B Shift 2/23/09 "Test Yourself"

400 meter run
10 pull ups
20 push ups
30 sit ups
40 squats

This is the test you take at the Crossfit gyms to see your conditioning.
Post your times in comments.

Sunday, February 22, 2009

A shift

5 Rounds

20 Pull ups (jumping pull ups are ok just do the reps)
30 Push ups
40 Sit ups
50 Squats

Saturday, February 21, 2009

02/21 B shift

"Number 2"

This is the second workout that I put people through at Diablo Crossfit.

As Many Rounds As Possible (AMRAP)

10 Wallballs 20 lbs advanced or 14 beginner
10 Sumo Deadlift High Pull (95 lbs advanced 55 beginner
10 Ring Pushups (Sub Regular pushups if no rings)
10 Double Unders

Post Rounds to Comments.

Friday, February 20, 2009

2/20/2009 Friday


21 Thrusters 95lbs
21 pull ups

15 Thrusters
15 pull ups

9 Thrusters
9 Pull ups

Go into the demo link and look up the Fran WOD if you dont know how to do a thruster. You can adjust the amout of weight to make sure you have propper form. If you can not do the Rx amount of pull ups do jumping pull ups to get the full reps in.

Thursday, February 19, 2009

2/19 C Shift

21 Dumb Bell bench press
21 Squats
400m run
15 Dumb Bell bench press ( add weight)
15 Squats
400m run
9 Dumb Bell bench press ( add again!)
9 Squats
400M run

Weight on bench press should be heavy but enough to do in one set.
Squats should be bellow parallel
and Runs can be on a treadmill or a 1/4 mile coarse around the your station.

Wednesday, February 18, 2009

02/18 A shift

Remeber why we train hard.
Train Hard,
Work Hard,
Stay Safe

Quint 1 cutting a hole

"Lucky Number 7"
7 Rounds
7 reps of each

Wall Balls 14/20lb
Pullups(14 Jumping)


Tuesday, February 17, 2009

02/17 The Chief

“The Chief“
Max rounds in 3 minutes of:
3 Reps x 135 pound Power cleans
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
For a total of five, 3 minute rounds with 1 minute rest between. No rest during rounds.


Max rounds in 3 minutes of:
3 Reps x 135 pound Power cleans
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.


Max rounds in 3 minutes of:
3 Reps x 95 pound
Power cleans6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.


Max rounds in 3 minutes of:
3 Reps x 45 pound Power cleans
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
Post rounds and weights used completed for each of the 5 cycles.

For todays WOD, warm up with some un-weighted Power Cleans with a PVC pipe, broom stick, something light. If you have never done Power Cleans before today, go light on them (i.e. beginner weight). Also, here is a video of Bionic from Crossfit Hardcore (Fla.) doing “The Chief” WOD.

Monday, February 16, 2009


50-40-30-20 and 10 rep rounds of:

A double under is when the Jump rope goes under your feet twice with one jump. These take a little practice. If you are unable to do them you can sub 3 single unders for one Double under.

Sunday, February 15, 2009

02/15/09 C Shift

As many rounds as possible in 20 minutes.

10 Sumo Deadlift High Pull (135lbs, 95lbs, or 53lbs)
10 Sit ups
10 Wall Ball (20lb ball 10' target, 14lb 8' target)
30 ft Walking lunge (50lb dumbbells, 35lbs, or 15lbs)

Check Demos link for explination on Unknown movements.

Saturday, February 14, 2009


5 Rounds

Run 800 meters (Sprint)
rest 30seconds

Thursday, February 12, 2009

Friday 2/13/09 A shift

Workout: "GI Jane"
100 burpee pull ups for time.
Chest hits the deck and chin over the bar every time.
Post time to comments.

Advanced do 100

Intermediate do 75

and beginner do 50

If pull up bar is too high to jump up to use a box or a chair to assit up the do a pull up or jumping pull up.

Here is a video of Some people for Crossfit Hardcore in Florida doing the Wod. Notice how the girl has to use the box to get up to the bar.

THURSDAY 2/12/2009

Pyramid reps:
Kettle Bells 40lbs
Do one KB swing one Burpee; Then two KB sings two Burpees and so on until to reach ten reps then work your way back down to one KB and one Burpee.

Wednesday, February 11, 2009

WED 2/11/09

4 Rounds
RUN 800meters
30 push ups
30 sit ups

Monday, February 9, 2009

Monday 2/9/2009

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Saturday, February 7, 2009


30 wall balls
15 pull ups
run 400 meters

Thursday, February 5, 2009

Friday 2-6-08

Kettle Bell (54lbs)
Box jump 20" (tail board)

For the Kettle Bells set your Powerblocks to the weight you feel comfortable with, and make sure the clip is in secure. Then turn them upsidedown they have two bars on the bottom that work well as handles.



For time.

100 pull ups
100 push ups
100 sit ups
100 squats

All 100 reps of each movement must be completed before moving onto the next exercise.

Post time to comments.

Great Article in New York Times

Tuesday, February 3, 2009

WED 2/4/09

45lbs Over Head Walking lunges 50ft.
10 Burpees

Do Work

3 rounds for time.
20 Kettlebell Swings (54lb, 35lb, etc)
30 Sit ups
40 Double Unders

Sunday, February 1, 2009

Super Bowl

Rest Day today. Enjoy the day off. If you missed the Big Guy/ Little Guy game, it was a blow out. With some outstanding performances from Ted Nugent with two td's, C.T. with 2 interceptions and a td, and Some Moraga guy with a outstanding QB performance, for a little guy.