The celebrants post WOD

The WOD:
100 reps minus your age Jumping Pull-Ups
100 reps minus your age Jumping Dips
100 reps minus your age Push-Ups
100 reps minus your age 45# Thrusters
100 reps minus your age Double-Unders

Thanks to Nicole and CrossFit Oakland for doing this.

If you did it, post time to comments.

Here is video of a recent WOD from CrossFit.com.

Tuesday 071113

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Time: 6:45

SDHP were good, ring dips were questionable, and deteriorated: I need to work on getting full lockout every time.

Best Times of the day:

Fastest:
Women: Lynne
Men: Snookie

Heaviest:
Jacques: 71#
Ev: 44#

Jacques swings the 71# kettlebell!

Video is of a similar workout: Check out Shira flipping at the end!

Tomorrow's WOD at Ironworks will be "Man Overboard!" co-coached FGB Style:

2 Rounds for time:

Row 250 M
Double-Unders
Kettlebell Swing
V-Ups
thrusters
Push-Ups
Tuck Jumps
DB Snatch
Burpees
Wall-Ball

Workout:

This is a Version of "Man Overboard" from CrossFit NYC Black Box.

The rower is the 'pace car'.

The time it takes to row is the time you have to do each movement.

Upon completion of the row, the rower yells out "Man Overboard" and the coach calls "Rotate" or "Switch", everyone then moves to the next station (Wall-Ball to Rower, Rower to Double-Under).

There is no rest in this workout: as soon as the Coach calls "Rotate" you may start the next exercise. Total score is total reps completed. The row does not count towards points. If you are trying for the highest score, you want to row as fast as possible to prevent others from being able to complete a lot of reps. However the trade-off in metabolic capacity of going full-bore must be considered as well.

Mariko Performs Thrusters

Best WOD scores for Sat. 1-19-08, "Man Overboard"

Women: Mariko 295 RX
Men : Jator 262 RX

Notable: Evelyn 205 with Men's weight (RX Plus)

WOD For Sunday 1-20-08

"Filthy Fifty"

For time:
50 Jumping Squats
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 V-ups
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

If you are just starting out, you might strongly consider doing 1/2 volume, AKA the troublesome 25.

"Tabata That"!

Tabata Burpee
Rest 1 minute
Tabata Sit-Up
Rest 1 minute
Tabata Push-Up
Rest 1 minute
Tabata Squat
Rest 1 minute

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise to comments and total for final score.
E.G., 5, 22, 9, 15 = 41

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Burpees, Sit-ups, Push-ups and Squats with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the four stations.

Some performance insights and a scoring example from Mark Twight (edited for clarity):

1. Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
2. Alternating upright exercise (squat, burpee) with prone exercises produces lower heart rates, and allows greater overall level of work
3. Improvement happens really fast when the workout is done consistently (bimonthly).
6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Scoring Example:
A total score of 42 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 burpee
6 push-up
13 sit-up
This score is a 42.

Please Watch THIS video, for an example of Annie S. Nicole C. and ? performing Tabata Squats.

Also check out THIS video for WHAT NOT TO DO!! Terrible range of motion, I would not count ONE of these reps!

Pavel Tsatsouline, author of "Power To The People".

CFEB WOD 1-26-08 "The 4000"

Get 4000 Pounds from the floor to overhead anyway, anyhow, for time.

Women use 3000 Pounds.

Move an object (Kettlebell, Dumbell, Barbell, Med Ball, Cat, Dog, Wife, etc.) from a position of contact with the floor to overhead at full lockout (knees, hips, shoulders, and elbows fully extended).

The default move for this workout will the kettlebell clean and push-press. You may mix and match weights if you are willing and able to do the math.

Possible Rep Schemes:

4KG kettlebell x 455 reps
8KG kettlebell x 228 reps
12KG kettlebell x 152 reps
16KG kettlebell x 114 reps
20KG kettlebell x 91 reps
24KG kettlebell x 76 reps
28KG kettlebell x 66 reps
32KG kettlebell x 57 reps

135# Barbell x 30 reps + 1rep with 50# dumbbell

Possible Movements:

Kettlebell Clean and Press
Kettlebell Clean and Push-Press
Kettlebell Clean and Jerk
Kettlebell Snatch

Barbell Clean and Press
Barbell Clean and Push-Press
Barbell Clean and Jerk
Barbell Snatch

Dumbbell Clean and Press
Dumbbell Clean and Push-Press
Dumbbell Clean and Jerk
Dumbbell Snatch

1-26-08 Best Scores "Tabata That"

Women: EV 32

Men: Frank 38

WOD at GWPC 1-31-08 "Black Jack" AKA "Twenty-One"

21 Push-Ups
1 Sit-Up
20 Push-ups
2 sit-ups
19 Push-ups
3 Sit-ups
18 Push-ups
4 Sit-ups
17 Push-Ups
5 Sit-Ups
16 Push-Ups
6 Sit-ups
16 Push-Ups
7 Sit-ups
15 Push-Ups

etc. until you reach 1 push-up and 21 sit-ups.

There will be a 45 minute time limit on this workout. This means you must average one rep every 5.8 seconds or better to finish, and avoid a DNF on the board.

The total volume in this workout {arrived at using the Gauss formula n(n+1)/2 } is 231 push-ups and 231 sit-ups.

Sit-Ups will be feet anchored sit-ups.

Push-ups will be strict push-ups, chest to deck, full lockout at top.

WOD 2-01-08 at Great Western Power Company: "Helen"

Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Women use 1 pood (or 35 pound dumbbell)

The classes at GWPC are just getting started, and the member base is still small relative to Berkeley Ironworks (it is a brand new facility). This means you might get lucky and attend a small class, where you will get individualized attention that is usually at a premium, so see you there!!

"No one goes there anymore on account of the crowds"

- Yogi Berra

WOD 2-2-08 @ Ironworks: "Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Best Times 2-1-08 WOD "Helen"

Ev 16:35 RX

Dave 15:04 RX

CrossFit East Bay Athlete & Certified CF Trainer Dawn Miller: 10-9-8-7-6-5-4-3-2-1- 95# Front Squat, 65# Power Clean, 65# Push-Jerk

Pyyros Dimas Olympic Lifting Videos: watch for the push-jerk!

WOD 2-3-08 @ Ironworks: Press/Push-Press/Push-Jerk

Press 1-1-1-1-1

Push-Press 3-3-3-3-3

Push-Jerk 5-5-5-5-5

Carolyn 276 RX

Zach 270 RX

Notable:

Paul 238 RX

WOD @ Ironworks 2-06-08 "Man Overboard" Athlete's Choice

Each athlete will pick one exercise from the list below:

1. Double-Under
2. Kettlebell Swing 1 pood
3. Feet anchored sit-ups
4. Kettlebell thruster 2x8KG
5. Push-Ups
6. Tuck Jumps
7. Burpees
8. Wall-Ball 14#
9. Air Squat
10. Box Jump 18"
11. SDHP 1 pood
12. Kettlebell Deadlift 1.5 pood
13. Kettlebell Clean 12KG
14. Row (someone MUST pick this)

This will be two rounds.

Score is total number of reps. There is no score for the rowing.

The total rowing of all the athletes must total 5K. If there are 10 athletes, each row will be 250 meters (250x20=5000) and there If there are 2 athletes each row will be 1250 meters (1250x4=5000)

Workout:

This is a Version of "Man Overboard" from CrossFit NYC Black Box.

The rower is the 'pace car'.

The time it takes to row is the time you have to do each movement.

Upon completion of the row, the rower yells out "Man Overboard" and the coach calls "Rotate" or "Switch", everyone then moves to the next station.

There is no rest in this workout: as soon as the Coach calls "Rotate" you may start the next exercise. Total score is total reps completed. The row does not count towards points. If you are trying for the highest score, you want to row as fast as possible to prevent others from being able to complete a lot of reps. However the trade-off in metabolic capacity of going full-bore must be considered as well.

Excerpt From ABC News 'Good Calories, Bad Calories'

1. Dietary fat, whether saturated or not, is not a cause of obesity, heart disease, or any other chronic disease of civilization.

2. The problem is the carbohydrates in the diet, their effect on insulin secretion, and thus the hormonal regulation of homeostasis--the entire harmonic ensemble of the human body. The more easily digestible and refined the carbohydrates, the greater the effect on our health, weight, and well-being.

3. Sugars--sucrose and high-fructose corn syrup specifically--are particularly harmful, probably because the combination of fructose and glucose simultaneously elevates insulin levels while overloading the liver with carbohydrates.

4. Through their direct effect on insulin and blood sugar, refined carbohydrates, starches, and sugars are the dietary cause of coronary heart disease and diabetes. They are the most likely dietary causes of cancer, Alzheimer's disease, and the other chronic diseases of civilization.

5. Obesity is a disorder of excess fat accumulation, not overeating, and not sedentary behavior.

6. Consuming excess calories does not cause us to grow fatter, any more than it causes a child to grow taller. Expending more energy than we consume does not lead to long-term weight loss; it leads to hunger.

7. Fattening and obesity are caused by an imbalance--a disequilibrium--in the hormonal regulation of adipose tissue and fat metabolism. Fat synthesis and storage exceed the mobilization of fat from the adipose tissue and its subsequent oxidation. We become leaner when the hormonal regulation of the fat tissue reverses this balance.
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8. Insulin is the primary regulator of fat storage. When insulin levels are elevated--either chronically or after a meal--we accumulate fat in our fat tissue. When insulin levels fall, we release fat from our fat tissue and use it for fuel.

9. By stimulating insulin secretion, carbohydrates make us fat and ultimately cause obesity. The fewer carbohydrates we consume, the leaner we will be.

10. By driving fat accumulation, carbohydrates also increase hunger and decrease the amount of energy we expend in metabolism and physical activity.

Imad & Snooky

WOD @ GWPC 2-07-08

Deadlift 5-5-5-5-5

21-15-9
45# Thruster
Push-Up

Please Read:

A New, Rather Long Analysis of the Deadlift, by Mark Rippetoe - Nov 06 CFJ

The force that is transferred from the back to the bar doesn't just leap over to the arms through the air. It is transferred to the arms through the shoulder blades, and it just so happens that when the correct deadlift position is assumed, the shoulder blades--not the front of the deltoids--are in fact directly over the bar in a line perfectly plumb and vertical to the bar. Let's review the basic force-generation mechanics of the deadlift and see if this makes any sense.

The force that makes the bar go up is generated by the muscles that extend the knees and the hips, and this force is transferred up the rigid spine, across the scapulas to the arms and down to the bar. The weight leaves the floor when the quadriceps extend the knees, but for this to happen the hamstrings and glutes must anchor the hip angle in its position. The hamstrings pull down on the pelvis from below, and the glutes hold it from the top of the iliac crest; if the back stays flat this allows the force to travel up the rigid back held at a constant angle while the quads push the floor.

READ THE FULL ARTICLE IN PDF

Deadlift Instruction by Mark Rippetoe at CF Headquarters

CrossFit for Modern Dance

WOD for Saturday 2-08-08

"Filthy Fifty"

For time:
50 Jumping Squats
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 V-ups
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday "BlackJack" best time:

Carolyn 22:20

Women's 400 Meter World Record: 46:6

CrossFit WOD @ Ironworks 2-10-08 Run 400 Meters x 4

We are going to have to change up today's workout a bit, as we are victims of our own success (22 people in yesterday's class). If you are familiar with this workout and have a stopwatch you can do it as follows:

Run 400 Meters
Rest exactly 3 minutes
Run 400 Meters
Rest exactly 3 minutes
Run 400 Meters
Rest exactly 3 minutes
Run 400 Meters

ROUTE: URBAN 400 M

If not, you will do the following:

00:00 Run 400 Meters
05:00 Run 400 Meters
10:00 Run 400 meters
15:00 Run 400 Meters

ROUTE: URBAN 200X2

Note: If you have a stopwatch, or a digital watch with a stopwatch function, please bring it!

If you cannot run, you will do 200 Meter Farmer's Walks

ROUTE: URBAN 100X2

We will also work on some strongman skills.

A word about cherry-picking workouts: Don't do it! The more you think you don't want to or don't need to do the workout, the more likely it is EXACTLY what you should be doing more of! Also if you cannot, for example, run, please come anyway. I will always find a substitute for you. Even if you have a broken leg.

Men: None as RX

Women: Carolyn 42:27

Buddy Lee: Intro to the Double-Under

CrossFit WOD @ Ironworks 2-13-08

100 Squats
25 Double-Unders
75 Squats
50 Double-Unders
50 Squats
75 Double-Unders
25 Squats
100 Double-Unders

Sub for double-unders: 1 Kangie (Tuck Jump) + 1 single-under

TUCK JUMP VIDEO

"L" Pull-Up

Dumbbell Squat Snatch

CrossFit WOD @ GWPC 2-14-08: "Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Sage Burgner Hang Power Clean

Coach G. Elements of the Push-Jerk

CrossFit WOD @ GWPC 2-15-08:

3-3-3-3-3-3-3 Hang Power Clean & Push Jerk

This means seven sets of 3 either at the same weight or increasing weight each time,

CrossFit WOD @ Ironworks 2-16-08

For time:
25 Walking lunge steps
20 Pull-ups
50 Rail jumps, 20 inch rail
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood/70 Pound dumbell Swing
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells/1 pood Kettlebell
25 Back extensions/50 supermans
30 Wall ball shots, 20 pound ball
6 Rope climb ascents, 10 foot each (top of boulder wall)
or
6 VO boulder problems
or
3 V1 boulder problems

You must redpoint and downclimb all boulder problems.

you may not do the same boulder problem twice in a row.

You may mix and match: example; 2 rope climb, 2 (different) VOs 1 V1

Finally: Make it back to white board and write down your time!

Post time to comments.

Urban Sprinting

CrossFit WOD @ Ironworks 2-10-08

Sprint 100 Meters every 90 seconds on the 90 seconds for 900 seconds (15 minutes).

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

WOD: "Randy"

For Time

75# Power Snatch X 75 men
55# Power Snatch X 75 women

OR

30# DB Power Snatch X 150 men
25# DB Power Snatch X 150 women

Annie Sakamoto VS. Greg Admunson

CrossFit WOD @ GWPC 2-22-08: "Fran"

21-15-9
Thruster 95# Men, 65# Women
Pull-Ups

WORLD RECORD

Speal does Annie

CrossFit WOD @ Ironworks 2-23-08 "Annie Are You OK? (NO!)"

Run 1 mile

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Run 1 mile

Front Squat Rack Position

Front Squat Bottom Position

WOD 2-24-08

How many rounds can you do in 20 minutes?

5 Single-Arm Kettlebell Front Squat (Men 55#/Women 35#)
10 V-Ups
15 Push-Ups

Heavy Helen

WOD 2-27-08

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

OR

"Helen"

Three rounds for time of:
Run 400 Meters
1.5 pood Kettlebell swing, 21 reps
12 Pull-ups

Good example of dumbbell clean and push-press.

WOD 2-28-08

5-5-5-5-5 (each arm) Dumbbell Hang Clean & Push Press

Untrained, novice and intermediate athletes:

Women:

>114#: 25#
>132#: 30#
>165#: 35#
<166#: 40#

Men:

>132#: 40#
>165#: 45#
>198#: 50#
<199#: 55#

Advanced and Elite Athletes:

80% of 1RM, use either dumbbell or barbell.

For dumbbell use 80% of what you would use with a barbell. For example if you can hang clean and push-press 150 lbs X 1, you would use 80% for a barbell 5x5 (120#). For a Dumbbell you would use 80% of that, or 50# dumbbells.

High-rep pull-ups. Note tight kip.

Coach Rippetoe: Intro to the bench press part one.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

CrossFit East Bay WOD: 3-01-08

How many rounds in 90 minutes?

5 Reverse Pec Dec Inverted Flyswatters 15#
10 Swiss Ball Cable Preacher Curls 10#
15 Bosu Tricep Kickbacks 3# (pink) dumbbell (each arm)

"It's Mother%#$&*ng arms day"

Ironworks recently bought a Hawaii Chair: we will finish up with some "H" Chair work! Awesome!

WOD 3-02-08

How many rounds in 20 minutes?

12 KB deadlift
3 KB clean left arm
3 KB push-press left arm
9 KB swing
3 KB clean left arm
3 KB push-press left arm

Men: 1.5 P

Women 1.0 P

The Kipping Pull-Up

"Angie"

For time:
100 Pull-ups/75 Ring Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

CrossFit Youth Class WOD

Buy-In: Plank Hold 2 minutes

100 Meter Broad Jump/5 Squats

30 Push-Ups

100 Meter Broad Jumps/5 Squats

Cash-Out: 15 Foot Rope Climb or 1 V0 up/down

Similar workout. Ring dip ROM is not good enough.

6 rounds for time:

95# Sumo Deadlift High Pull: 8 reps
55# Dumbell Front Squat Left: 4 reps
8 Ring Dips
55# Dumbell Front Squat Right: 4 Reps

Women:
75# SDHP
35# Front Squat

Bill and Matthew

WOD 3-07-08

How Many rounds in 20 minutes?

5 clapping push-up
10 V-up
15 jumping squats

"The notion that holding a heart rate of 180 bpm for twenty minutes on a bike is good cardio whereas holding 180 bpm for twenty minutes in a circuit of weightlifting is of lesser cardiovascular value is widespread yet ludicrous."

- Coach G.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

WOD 3-09-08

Beginners:

10-9-8-7-6-5-4-3-2-1

With 25% of Bodyweight:

Kettlebell Push-Press RT arm
Kettlebell Swing
Kettlebell Push-Press LT arm

Intermediate:

10-9-8-7-6-5-4-3-2-1

With 33% of Bodyweight:

Kettlebell Push-Jerk RT arm
Kettlebell Swing LT arm
Kettlebell Push-Jerk LT arm
Kettlebell Swing RT arm
Clapping Push-Up

Advanced

10-9-8-7-6-5-4-3-2-1

With 33% of Bodyweight:

Kettlebell Clean & Push-Jerk RT arm
Kettlebell Swing LT arm
Kettlebell Clean & Push-Jerk LT arm
Kettlebell Swing RT arm
Handstand Push-Up

WOD 3-13-08

Advanced:

"Lynette"

Max Ring Push-Up, feet elevated
Max Pull-Up

Rest  precisely  two minutes between rounds. Take no more than 5 seconds to transition from push-up to pull-up.*

Intermediate:

5 rounds

Max Ring Push-Up
Max Pull-Up

Rest Three minutes between rounds (or conga line)

Beginner:

5 rounds

Max Push-Up
Max Ring row 3" from floor

Rest Three minutes between rounds (or conga line)

*This is a very close 1-1 sub for "Lynne": with a 20# weight vest it would probably be a near exact sub.

"Generating and sustaining significant work output from the upper
body is a critical domain generally, and sadly, reserved for rowers,
combatants, and cross country skiers."

-Coach G.

FireFight Gone Bad by Yours Truly. Oakland Fire Tower 2007.

WOD: 3 Rounds of "Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps) - We will sub 2P KB
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Bonus: for those of you who have it, max rep muscle-ups afterwards (or work on getting one).

"Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart."

-Coach G.

Uber-CrossFitter Annie Sakamoto demonstrates KB Swing. Do it just like Annie. Annie weighs 105 pounds.

21-15-9

Kettlebell Deadlift
Kettelbell SDHP
Kettlebell Swing

Beginner:

Women 12 KG
Men: 16 KG

Intermediate:

Women 16KG
Men 24KG

Advanced:

Women: 24 KG
Men 32 KG

Here is a pretty good illustration of rope climbing. You can also see how far Evelyn has come since she started CrossFit. It is impressive. She is about five times as fast at rope climbing now.

WOD 3-19-08 "Tommy V" (For Climbers)

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Post time to comments.

You may make the following subs:

Women: 80# Thruster
1 V0 redpoint, up and down climb = 1 rope ascent
1 V1 redpoint, up and down climb = 1.5 rope ascent
1 V2 redpoint, up and down climb = 2 rope climb

You may not climb the same problem twice in a row.

Dumbell Thruster weights:
Women 30#
Men 45# (20KG Kettlebell)

For those who cannot climb, the sub will be

20 Jumping pull-ups = 1 rope climb. This is not RX'd. Yes, that is 540 jumping pull-ups.

"Triathletes are sorely lacking in strength, speed, power, flexibility, accuracy, agility, and coordination, but they've sure got a lock on malnutrition."

-Coach G.

Triple Clap Push-Up

WOD 3-20-08: "Be Like Michael"

Beginners:

3 Rounds for time

Run 800 Meters
50 sit-ups
50 supermans

Intermediate/advanced:

3 Rounds for time

Run 800 Meters
"Abs" 100 points
"Back" 100 points

Back:
back extensions = 2 points
45# good mornings = 1 point
supermans = 1 point

Abs:
Hanging leg raises = 2 points
leg raises = 1.5 points
sit-ups = 1 point

Kyle Rope Climb

WOD 3-21-08

Beginners:

5-5-5-5-5

Dumbbell Hang Power Clean & Push Jerk (each arm)

Intermediate:

5-5-5-5-5

Hang Power Clean & Push-Jerk

Advanced:

3-3-3-3-3

Clean & Jerk (should be able to Full Squat Clean and Jerk bodyweight)

"Optimal physical competency is a compromise, a balancing act; a compromise between not only conflicting but perfectly antagonistic skills. The manner in which you resolve this conflict defines the quality of your fitness and is the art of exercise prescription."

-Coach G.

Eva does "Nate"

Advanced:

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings (men)/1.5-Pood Kettlebell swings (women)

Post rounds completed to comments.

Compare to 080212.

Intermediate:

Complete as many rounds in twenty minutes as you can of:

8 Pull-ups
8 Push-ups
2 1.5 Pood Kettlebell Push-Jerk Left Arm (men)/1-Pood Kettlebell (women)
2 1.5 Pood Kettlebell Push-Jerk Right Arm (men)/1-Pood Kettlebell (women)
15 1.5 Pood Kettlebell swings (men)/1-Pood Kettlebell (women)

Post rounds completed to comments.

Beginner:

Make subs to intermediate as needed.

"Be impressed by intensity, not volume."

-Coach G.

Pull-Up Video. Check out Ev struggling to just get 3! I think she can do 12 or something now.

"Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters

Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Dimas Clean & Jerk @ 2000 Olympics

WOD 3-27-08

Advanced:

Clean & Jerk 5-5-5-5-5

Intermediate:

Hang Clean & Push-Press 5-5-5-5-5

Beginner:

Push-Press 5-5-5-5-5




4 rounds:

100 Double-Unders

Rest Precisely 3 minutes between rounds.

Muscle-Up Mashup

WOD 3-28-08

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

WATCH THIS SPACE FOR VIDEO TOMORROW MORNING!

Developing the L Pull-Up

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Intermediate:

Sub Pull-up & Push-Up

Beginner:

Sub Ring Row and Push-Up

Heavy Helen

WOD 4-2-08

"Helen"

Three rounds for time of:
Run 400 Meters
1.5 pood Kettlebell swing, 21 reps
12 Pull-ups

WOD 4-03-08

Two rounds for time:

Run 400 Meters
21 Double-Unders
12 Burpees

---------------------------

Deadlift 5-5-5

Older adults are not necessarily weak adults. Regular training can lead to a lifetime of strength. This 402lb deadlift by 72 year-old Darrell Gallenberger, was the result of perseverance and good training habits.

WOD 4-05-08 "Respect Your Elders" (created by ML)

For Time:

100 reps minus your age: Air Squats
100 reps minus your age: Walking Lunge
100 reps minus your age: Kettlebell Swing 1 Pood (35#/16KG)
100 reps minus your age: Sit-Up
100 reps minus your age: Push-Up
100 reps minus your age: Wall-Ball 20#/14# OR Thruster 45#/30#
100 reps minus your age: Burpees
100 reps minus your age: Double-Unders

WOD 4-06-08

Run 800 meters Every 8 minutes on the 8 minutes.

* Finisher: 50 KB swings for time 55#/35#

* If Time

Barbell Thruster

Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps

WHY NOT TO USE THE SWISS BALL

Tabata Something Else Demo

WOD 4-12-08

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Wow pretty slick. I should make something like this, except with the movements being done correctly, some actual intensity, and a little something for the ladies.

Very nice KB swings from our sisters at Petranek Fitness in LA.

WOD 4-12-08

Four rounds for time:

Run 800 Meters
50 KB swings, 55#/35#

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Kids "Cindy: CrossFit Kids

"Cindy"

In twenty minutes how many rounds can you perform of:

5 Pull-Ups
10 Push-Ups
15 Squats

?

Post rounds and partial rounds completed to comments.

Dumbbell Snatch 3-3-3-3-3-3-3 (each arm)

+ finisher:

21-15-9

Dumbbell Snatch Left Arm
Sit-Up
Dumbbell Snatch Right Arm
Squat

For DB Snatch, use 50% of 1RM

"Murph"

Run One Mile
300 Squats
200 Push-ups
100 Pull-ups
Run One Mile

If you have a 20 # weighted vest, body armor, firefighting gear, etc. wear it. A backpack with weights in it may be substituted, however you may experience some chafing. Proceed at your own risk. The squats, push-ups and pull-ups can be done in any order, and broken as needed (i.e. 20 rounds of 5 pull-ups, 10 push-ups, 15 squats AKA "Cindy-Style").

Late lunch at Rudy's Can't Fail Cafe at 1PM to follow. Sorry about late notice. We will be making this a regular Saturday event. See you there!

View Larger Map

WOD 4-20-08 "Sprint 8"

8 rounds

90 seconds jog
30 seconds sprint

Each sprint should be absolute, full-out maximal effort. Hold nothing back, don't think about the future, don't game it, just run as hard as you possibly can for 30 seconds each time. Period.

One Leg Kettlebell Deadlift

WOD 4-22-08 "Little Linda" AKA "Kettlebellinda"

Rounds of: 10-8-6-4-2-1 reps:

1 Leg Kettlebell Deadlift Left 71#/55#
Kettlebell Clean & Jerk/Press Left 55#/35#
Kettlebell Front Squat Left 55#/35#
1 Leg Kettlebell Deadlift Right 71#/55#
Kettlebell Clean & Jerk/Press Right55#/35#
Kettlebell Front Squat Right 55#/35#

"Quarter Gone Bad"

Five rounds for total reps of:
135 pound Thruster, 15 seconds (women 95 pounds)
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds (women 30 pounds)
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

-OR-

Reverse Quarter Gone Bad

Five rounds for total reps of:
65 pound Thruster, 45 seconds (women 45 Pounds)
Rest 15 Seconds
pull-up, 45 seconds
Rest 15 Seconds
Air Squats, 45 seconds
Rest 15 seconds

Post total reps for all five rounds to comments.

Nicole Carrol HSPU: very strong, but I prefer a flatter back.

WOD 4-25-08

How many rounds in 20 minutes?

5 Handstand Push-Ups
10 Burpees
15 Double-Unders

WOD 4-26-06

6 rounds for time:

Run 800 Meters
10 Overhead Kettlebell Squat Right 55#/35#
10 Overhead Kettlebell Squat Left 55#/35#

WOD 4-20-08 "Sprint 8"

8 rounds

90 seconds jog
30 seconds sprint

Each sprint should be absolute, full-out maximal effort. Hold nothing back, don't think about the future, don't game it, just run as hard as you possibly can for 30 seconds each time. Period.

5 Rounds For Time:

Run 200 Meters
10 "KettleBear" 55#/35#

The "KettleBear": without putting down the Kettlebell, perform:

Deadlift left
Clean left
Front Squat left
Push-Jerk left
Overhead Squat left
Deadlift right
Clean right
Front Squat right
Push Jerk right
Overhead squat right

That is ONE rep. A momentary touch on the second DL is acceptable. Resting the KB on the floor is a miss, and the rep must be repeated.

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

11AM

For Time:

Run 800 Meters
100 Air Squats
50 Double-Unders
45 Sit-Ups
40 Push-Ups
35 Walking Lunges
30 Burpees
25 Kettlebell Swing 55#/35#
20 Wall-Ball 20#/14#
15 Press 35#x2/16#x2
10 Push-Jerk 45#x2/24#x2
5 Thruster 55#x2/35#x2

Noon

* Basics CrossFit History and Concepts
* Basic Mechanics
* Air Squat
* Push-Up
* Kettlebell Press
* Kettlebell Swing

Finisher:

In 10 minutes how many rounds?

5 Kettlebell Swing
10 Push-Up
15 Air Squat

Dan Osman Speed Climbs a Cliff. incredible, brave and unbelievably stupid all at the same time.

WOD 05-07-08

Run One Mile

Up and down climb a boulder problem four times, touching every hold on the way up and down. Control with both hands at the top for two seconds.
Rest 2 minutes
Repeat on a different problem
Rest 2 minutes
Repeat on a different problem

Run One mile

Bonus (each set of four problems)
All V1, minus one minute on time
All V2, minus two minutes on time
etc.
+ grades minus :30
- grades plus :30

WOD 8-15-08

50-40-20-30-20-10

Double-Under
Sit-Up

WOD 5-516-08

"Elizabeth"

21-15-9

Clean
Ring Dip

WOD 5-17-08

Run 800 Meters
50 Kettlebell swing
Run 800 Meters
50 Wall-Ball/Thruster
Run 800 meters
50 Burpees
Run 800 meters
50 Double-Unders

WOD 5-18-08

11AM

Snatch 10,000 pounds

(women 7000 pounds)

Noon

Third Sunday of the month:

* Gaming the WODs
* Intensity Regulation
* Box Jump
* Pull-Up
* Kettlebell Front Squat
* Kettlebell Overhead Squat

"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice."

- Mark Rippetoe.

WOD 05-22-08

"One Thousand Jumps of Doom" AKA "D1K"

200 Basic Bounce
100 Crossover
50 Left Leg
50 Right Leg
200 Double-Under
50 Left Leg
50 Right Leg
100 Crossover
200 Basic Bounce

Saturday's class will be at CrossFit Oakland:

Bay Area Affiliate Throwdown This Saturday, May 24 at 10am at CrossFit Oakland!

Just as you never know exactly what you're gonna roll with the dice, so shall it be with this Saturday's Affiliate Throwdown, which begins at 10am.

All Bay Area CrossFit Affiliates have been invited so it should be a blast. We'll be running our normal weekend schedule, it's just that if you happen to come to the 10am class, you'll be getting a special workout (the 9am and 4pm classes will run as usual).

For the Throwdown this Saturday, we'll be doing a live drawing and creating the workout on the spot. It will involve a gymnastics move, a weightlifting move, and a run of a length to be determined. Oh, and we'll draw the number of rounds and reps, too!

Also, we'll be having a beer-and-barbecue celebration afterwards as well, so even if you don't wanna take part in the Throwdown, come by for some good food and drink. We're asking that everyone contribute $10 to the pot to cover food and alcohol expenses.

View Larger Map

WOD 5-23-08

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

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Saturday's class will be at CrossFit Oakland:

Bay Area Affiliate Throwdown This Saturday, May 24 at 10am at CrossFit Oakland!

Just as you never know exactly what you're gonna roll with the dice, so shall it be with this Saturday's Affiliate Throwdown, which begins at 10am.

All Bay Area CrossFit Affiliates have been invited so it should be a blast. We'll be running our normal weekend schedule, it's just that if you happen to come to the 10am class, you'll be getting a special workout (the 9am and 4pm classes will run as usual).

For the Throwdown this Saturday, we'll be doing a live drawing and creating the workout on the spot. It will involve a gymnastics move, a weightlifting move, and a run of a length to be determined. Oh, and we'll draw the number of rounds and reps, too!

Also, we'll be having a beer-and-barbecue celebration afterwards as well, so even if you don't wanna take part in the Throwdown, come by for some good food and drink. We're asking that everyone contribute $10 to the pot to cover food and alcohol expenses.

View Larger Map

Kudos to James on his 24+ round Cindy!!

Saturday's class will be at CrossFit Oakland:

Bay Area Affiliate Throwdown This Saturday, May 24 at 10am at CrossFit Oakland!

"Just as you never know exactly what you're gonna roll with the dice, so shall it be with this Saturday's Affiliate Throwdown, which begins at 10am.

All Bay Area CrossFit Affiliates have been invited so it should be a blast. We'll be running our normal weekend schedule, it's just that if you happen to come to the 10am class, you'll be getting a special workout (the 9am and 4pm classes will run as usual).

For the Throwdown this Saturday, we'll be doing a live drawing and creating the workout on the spot. It will involve a gymnastics move, a weightlifting move, and a run of a length to be determined. Oh, and we'll draw the number of rounds and reps, too!

Also, we'll be having a beer-and-barbecue celebration afterwards as well, so even if you don't wanna take part in the Throwdown, come by for some good food and drink. We're asking that everyone contribute $10 to the pot to cover food and alcohol expenses".

View Larger Map

WOD 5-25-5

Hopper Workout from yesterday's Affiliate Throwdown at CFO

4 rounds
21 Jumping Squats
21 Front Squats 95#/65# (sub 35#x2/25#x2KB)
3 Muscle-Up (Sub 9 pull-up/9 dip or push-up)
Run 400 Meters

25 minute limit.

Noon Fundamentals Class:

Fourth Sunday of the month:

* Energy Systems
* "What about Cardio"?
* Double-Under
* Wall-Ball
* Handstand Push-Up
* Kettlebell Snatch
* Kettlebell Clean & Jerk

HSPU Progression

For time:
75 Push-ups
50 Sumo-deadlift high-pull 95#/65#
50 Clapping Push-Ups
50 Pull-Ups
25 Handstand Push-ups

Run 800 Meters
25 Burpees
Run 600 Meters
50 Burpees
Run 400 Meters
75 Burpees

Butterfly Kip Tutorial

Three rounds for time of:
Run 800 meters
50 Pull-ups

Post time to comments.

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

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

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Post time to comments.

Weightlifter's Dream

Maximus: Adult Monkey Bars

4 rounds for time:

Run 800 Meters
4 Handstand Push-Ups
4 Pistols Each Leg
12 Kettlebell Swings, 2 Pood/1.5 Pood

Sunday 080608

Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments.

WOD 6-11-08

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Meet at the pull-up bars next to the 400 Meter track @ King School Park @ 5:15 or 6:15

View Larger Map

WOD 6-12-08:

Deadlift 5-5-5-5-5

From CrossFit.com, 6-11-08

Darryl Faught has applied to trademark the term "CrossFit" in South Africa. He has a gym he calls CrossFit and is running what he calls CrossFit training. He is not an affiliate, and neither he nor any of his trainers have any CrossFit® certifications.

From the comments:

That is exactly my concern. It's also at the core of my moral, ethical, and legal obligation to all of the affiliates.

My friend Phil Mancini would more quickly understand were it expressed in terms of someone stealing my name, DOB, and SS#. There is no moral, ethical, or legal difference. Had I a choice of having my name/DOB/SS# taken or "CrossFit" the choice would be very, very easy. Take my personal identity not my business identity. One theft creates contestable debt the other takes food out of affiliates' mouths.

I want to share with you all that the pressure you've brought to bear and the resultant search engine "awareness" of this man's larceny saves this small mom and pop a fortune in legal fees, and in the final analysis you're more effective and efficient than high priced lawyers who are fundamentally paralyzed when a miscreant like "The Man" thumbs his nose at them and hides behind a legal system awash in corruption and at risk of collapse.

Not pursuing this matter has been interpreted by courts as evidence for a de facto quit claim on the trademark. Inadequate defense of license has been grounds for loss of licensing rights. We fight for this thing or we're giving it away. There are 600 good men and women and thousands of trainers who have committed their resources, time, and lives to this movement. I'll not look the other way while someone takes it from them. Not anywhere. Not ever.

Thank You, everyone. I'll spend my entire life trying to earn and keep your friendship and support.
Comment #142 - Posted by: Coach at June 11, 2008 11:18 PM

Please do your part to increase "search engine awareness" and let Mr. Faught AKA "The Man" AKA "The Douche" know of your displeasure with his theft of our trademark and his pathetic attempts at copying our system. His email is tracey@crossfit.co.za

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

Post time to comments.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 080516.

Here is a mashup of the RKC snatch test and "Sprint 8".

90 seconds running
30 seconds Sprinting
90 seconds running
30 seconds sprinting
90 seconds running
30 seconds Sprinting
90 seconds running
30 seconds sprinting
10 minutes snatch test 35#/55#

score = total mileage (including return mileage to test area) + total snatches completed

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
42 Superman (May sub 21 Back extensions)

OR

Seven Rounds for time of
Kettlebell Press 35#/25#
42 Superman

Friday 080620

Complete as many rounds in 20 minutes as you can of:
65/45 pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

Compare to 080430.

Enlarge image

We may have to do this in two heats, depending on how many people show up.

WOD 6-2-08

10 Minute Snatch Test
Men 53#
Women 35#
Jog 90 seconds
Sprint 30 seconds
Jog 90 seconds
Sprint 30 seconds
Jog 90 seconds
Sprint 30 seconds
Jog 90 seconds
Sprint 30 seconds

Fundamentals class:

* Energy Systems
* "What about Cardio"?
* Double-Under
* Wall-Ball
* Handstand Push-Up
* Kettlebell Snatch
* Kettlebell Clean & Jerk

Japanese reality TV show "Ninja Warrior (Sasuke)". This is serious CF/Climber stuff. Check out practical application of the Clean and Jerk at 2:30!

WOD 6-25-08

Four Rounds For Time:
Run 800 Meters
10 55#/35# Kettlebell Snatch Left
10 55#/35# Kettlebell Snatch Right

Friday 080627

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Post time to comments.

Enlarge image

Josh Everett, CrossFit Games 2008 - video [wmv] [mov]

There will be a guest instructor today: Certified CF Trainer and Trainer at The Athletic Playground, Shira Yaziv. Shira is an amazing trainer, athlete and Capoeirista, with an impressive list of credentials, including Certified USA Weightlifting Coach, CF L1 Certification and Certified Capoeira Martial Art Instructor.

WOD

"Tabata That"!

Tabata Burpee
Rest 1 minute
Tabata Sit-Up
Rest 1 minute
Tabata Push-Up
Rest 1 minute
Tabata Squat
Rest 1 minute

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise to comments and total for final score.
E.G., 5, 22, 9, 15 = 41

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Burpees, Sit-ups, Push-ups and Squats with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the four stations.

Some performance insights and a scoring example from Mark Twight (edited for clarity):

1. Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
2. Alternating upright exercise (squat, burpee) with prone exercises produces lower heart rates, and allows greater overall level of work
3. Improvement happens really fast when the workout is done consistently (bimonthly).
6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Scoring Example:
A total score of 42 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 burpee
6 push-up
13 sit-up
This score is a 42.

Please Watch THIS video, for an example of Annie S. Nicole C. and ? performing Tabata Squats.

Also check out THIS video for WHAT NOT TO DO!! Terrible range of motion, I would not count ONE of these reps!

If you are looking for something interesting to do today try the following:

Run a mile at absolute Maximum Intensity
Within One Minute Perform a One-Rep Max Deadlift

Can both be a PR?

You might need a buddy, or at least a note, to make sure no-one touches your DL.

Tuesday 080702

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

You may use a barbell or kettlebell. You may do single or double KB lifts.

Post loads to comments.

Compare to 080503.

Enlarge image

CrossFit Certification Seminar, CrossFit One World

Tony B, CrossFit Games 2008 - video [wmv] [mov]

WOD 7-4-08

400 Meter Run X 4

Run 400 meters every 5 minutes on the fifth minute.

Post splits to comments.

Followed immediately by your choice of Pull-Up or Push-Up Ladder:

With a continuously running clock do one rep the first minute, two reps the second minute, three repss the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Meet at the pull-up bars next to the 400 Meter track @ King School Park @ 11AM

View Larger Map

Your choice:

Workout "A"

Run 800 Meters
21 Pull-ups
20 Burpees
1 Kettlebell Swing (Men 53#/women 35#
19 Burpees
2 Kettlebell Swing
18 Burpees
3 Kettlebell Swing
...
etc.
...
3 Burpees
18 Kettlebell Swing
2 Burpees
19 Kettlebell Swing
1 Burpee
20 Kettlebell Swing
21 Pull-Ups
Run 800 Meters

- OR: Do the the National Site CF Games WODs (should only do if can do all RX) -

In any order, perform the following three workouts:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Run either 750m on a steep trail or 1.5 K on a road or track

The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.

Post total time for all three workouts to comments.

Guest Instructor Shira Yaziv will teach both classes.

11 AM

Sunday 080706

70 pound Clean and Jerk, 25 reps each arm (Women 45 pound). Scale as needed.

OR

National CrossFit Games WOD (only advanced athletes who can do this as RX please)

155 pound Squat Clean and Jerk, 30 reps (Women 100 pounds)

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Enlarge image

CrossFit Games 2008

Noon:

Fundamentals

• Zone Diet
• Hierarchy of athletic skills
• Wall-Ball
• Kettlebell Deadlift
• Kettlebell Clean
• Kettlebell Push-Press

WOD 7-10-08

5 rounds for time:

21 Suitcase deadlifts, bodyweight
15 Burpees

or

National WOD from 7-09-08: "CrossFit Total" (Only advanced athletes who know how to do this with minimal coaching, please)

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 080619.

Enlarge image

Rakkasan CrossFit

Fight Gone Bad with Kelly Starrett - video [wmv] [mov]

"There is a principle which is
a bar against all information, which is proof against all argument, and which
cannot fail to keep a man in everlasting ignorance. This principle is contempt
prior to examination."


William Payley

OPTION "A" (National WOD)

Run 10 K

Post time to comments.

Compare to 080412.

Enlarge image

CrossFit Camp Pendleton's Strike FO at the Games ...[wmv][mov]

OPTION "B"

Row 10 K

OPTION "C"

WOD: Hero Mash-up
Run 1 mile
21 Handstand push-ups
21 Thrusters, 95 pounds
21 Overhead Squats, 95 pounds
Run 800 meters
50 Back Extensions
50 Pull-ups
50 KB swings, 2 pood
Run 400 meters
21 40# DB Snatches, left arm
21 40# DB Snatches, right arm
21 L-pullups
Run 1 mile

Via CF Boston

Post time to comments.

Saturday 080712

Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Post rounds completed to comments.

Enlarge image

OPT Final WOD Interview Part 3, CrossFit Games 2008 - video [wmv] [mov]

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 080221.

Enlarge image

CrossFit Certification Seminars at The Ranch - Aromas, Ca and Blauer Tactical/CrossFit Training Center - Virginia Beach, VA

June 2008 Camp Pendleton Level 1 CrossFit Certification Seminar - video [wmv] [mov]

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Post rounds completed to comments.

Enlarge image

CrossFit Certification Seminar - Aromas, Ca

CrossFit in Torii Beach by Natasha Lee - Stars and Stripes

"Throwing Grace", San Fransisco CrossFit - video [wmv] [mov]

In preparation for the Athletes For A Cure FGB lll Fundraiser on Saturday, September 27th, the WOD for 7-19-08 will be "Fight Gone Bad".

Compare to 6-27-08

Please sign up HERE.

Athletes For A Cure Prostate Cancer Foundation;

FGB III is set for Saturday, September 27, 2008.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

----------------------------------------------------------------------

Rules of Engagement

* The CrossFit workout will be 'Fight Gone Bad'. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of 'rotate,' the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:
1. Wall-ball, 8 ft target (Reps)
2. Deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)
* To compete in the workout, all participants must complete each of the following:
1. Register with their local CrossFit Affiliate Center by Wednesday, September 24, 2008
2. Register with Athletes for a Cure at http://athletes.kintera.org/crossfit08 by Wednesday, September 24, 2008
3. Raise $150 or more in pledges by 5 pm PDT on Saturday, September 27, 2008
4. All donations counting toward the awards must be received by 5 pm PDT September 29, 2008.
* The four divisions are:
1. Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
2. Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
3. Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
4. Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box
* High Score Individual Awards: Highest score in each division (male and female)
o Top 3 scorers in each division will receive - Custom sterling silver, hand stamped 'Dog Tag' set with the winner's name and facility on one tag and their score, location and FGB III on the other tag, with a sterling chain.
o Each facility must designate one male and one female as their potential high scorer in each division. These will be the participants in the scoring division.
o To be eligible for the individual scoring award the facility must submit an uploaded YouTube video of the designated scorer's September 29th FGB no later than 7 days post event, and email the link to FGB3@athletesforacure.org. Winners will be judged by an anonymous panel of Crossfit judges. Any potential winner who fails to meet the Crossfit standards for FGB will be ineligible for awards.
* Highest Fundraising Facility Awards
o $2500 gift certificate to Bigger, Faster, Stronger
o More than 25 participants: $2500 gift certificate to Bigger, Faster, Stronger
o Should a smaller facility win the fundraising award, they will receive the entire $5,000.
* Each facility must designate one male and one female as their potential high scorer in each division. These will be the participants in the scoring division.
* Last year's highest fundraising facilities were:
o More than 25 Participants: Petranek Fitness- $35,872.69
o 25 Participants or Less: CrossFit Boston - $28,795.00

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 080422.

Noon - Fundamentals:

Fourth Sunday of the month:

• Energy Systems
• "What about Cardio"?
• Double-Under
• Wall-Ball
  
• Handstand Push-Up
• Kettlebell Snatch
• Kettlebell Clean & Jerk

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 080304.

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Candace Hamilton of CrossFit Oakland - Affiliate Cup winners

"Anatomy & Physiology for Jocks", CrossFit Journal August 2003

CrossFit Games 2008 by CrossFit by Overload - video [wmv] [mov]

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 080514. (This link now tracks back to the CFEB board, I will try to do this from now on).

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CrossFit Level 2 Certification Seminar WOD - video [wmv] [mov]

Friday 080725

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Post time to comments.

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Three quarters of the Earth's surface is covered in a medium where without some basic functional training survival is impossible.

Caitlin Glassman, Infant Swim Resource - video [wmv] [mov]

Push-Jerks

WOD 11AM

Shira's Choice TBA

OR

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

If you are doing "Michael", you are on your own, you might think about bringing your own stopwatch/sports watch.

Post time to comments.

Compare to 080614. (This link tracks back to the CFEB board, I'll try and do this from now on).

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CrossFit Santa Cruz Central

CrossFit Programming Part 2: The Movements, CrossFit Journal Preview - video [wmv] [mov]

Noon

CrossFit Fundamentals

TBA with Shira

WOD 7-31-08

200 Burpees for time

----

Deadlift 5-5-5

Run 15 K

OR

10 Rounds for time

Run 800 Meters
10 Kettlebell Swings 55#/35#
20 Push-Ups
30 Squats

Post time to comments.

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John Frieh, Mt Gimli, British Columbia, Canada

Blauer High Gear, High Contact Training Demos - video [wmv] [mov]

Thursday 080807

"Karen"

For time:
150 Wallball shots, 20 pound ball (Women 14)

Sub Thruster 45#/30# or DB Thruster 20#/15#

Post time to comments.

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Lauren and I want to thank Johnny Mac & Brian Mackenzie, all of the CrossFit Affiliates, and the entire CrossFit community for these dream bikes. All of you have blessed us beyond our wildest dreams. We launched this website and program hoping to make a difference for people, but nothing could have prepared us for the love and friendship that has come our way. Thank you!

Greg and Lauren Glassman

Refining the Kettlebell Snatch with Jeff Martone - video [wmv] [mov]

CFEB new Boxless Box

WOD @ GWPC 8-08-08 "Man Overboard"

2 Rounds:

1. Row 250 Meters
2. Push-ups
3. Med Ball Clean 14#
4. V-Ups
5. Med Ball Jerk 14#
6. Supermen
7. Med Ball Front Squat 20#
8. Feet Anchored STRICT Sit-Ups
9. Jump Squats
10. Burpees

If there are fewer than 10 athletes, the coach will row the extra 250s.

If there are more than 10 athletes, the following exercises will be added:

Mountain Climbers
Dowel Overhead Squats
Hollow-Rocks
Dowel Thruster
Lunges

If there are more than 10 athletes the row distance will be 5K/X/2 where X = # of athletes.

Score is total number of reps. WRITE DOWN YOUR REPS - BRING PAPER AND PEN!!!! There is no score for the rowing.

Workout:

This is a Version of "Man Overboard" from CrossFit NYC Black Box.

The rower is the 'pace car'.

The time it takes to row is the time you have to do each movement.

Upon completion of the row, the rower yells out "Man Overboard" and the coach calls "Rotate" or "Switch", everyone then moves to the next station.

There is no rest in this workout: as soon as the Coach calls "Rotate" you may start the next exercise. Total score is total reps completed. The row does not count towards points. If you are trying for the highest score, you want to row as fast as possible to prevent others from being able to complete a lot of reps. However the trade-off in metabolic capacity of going full-bore must be considered as well.

Saturday 080809

Five rounds for time of:
155 pound/105 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

- OR -

Five rounds for time of:
71/45 pound Kettlebell Clean & Jerk Left, 9 reps
71/45 pound Kettlebell Clean & Jerk Right, 9 reps
15 ft Rope climb, legless, 3 ascents

Rope Climb Subs(which count as RX):
A:9 Towel Pull-Ups
B: V2 Boulder Problem
Post time to comments.

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HM2 Franz, Herculaneum

Brutus, CrossFit Vancouver - video [wmv] [mov]

Rooftop progress:

Following sandbags constructed:

25#x4
35#x2
75#x1

I'll be on the roof, tomorrow from 2-4 building a few more if anyone wants to stop by and help.

I have calculated sandbag equivalencies as follows, and will build 2-8 of each weight over the next few months:

Warm-Up

"Makimba", CrossFit Kids - video [wmv] [mov]

Three rounds, one each of 15-10-5 for time of:

Dumbbell Thrusters with 10 pounds
Air Squats
Burpees

WOD

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Kettlebell Swings 55#/35#, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments. Navy Wrestler Makimba Mimms claims permanent disability after kid's workout - [pdf]

80 Meter Track @ GWPC

Thursday 080821

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood/ 1 pood Kettlebell X 21 swings (or 55/35 pound dumbbell swing)
12 Pull-ups

10 minute Rest

Deadlift 5-3-3-1-1

Post time for "Helen" and Load for DL to comments.

Compare to 080730.

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The Deadlift, Mark Rippetoe - video [wmv] [mov]

Frank M 300# Deadlift

Saturday 080823

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments.

GWPC rooftop pull-up bar/boulder problem/150 foot smokestack

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

-OR-

For Time:
100 Kettlebell Swings 55#/35#
100 Clapping Push-Ups
100 V-Ups
100 Burpees

Post time to comments.

THANK YOU BILL!! Athlete-Boat Builder Bill (leading the pack, above) built these awesome Plyo boxes for us, they are fully weatherproof and are of better quality than any I have ever seen, including those at other affiliates and the ones from BFS.

Bill did not ask for anything in return (that is just the kind of guy he is) but I will be offering him and Matthew some individual sessions (using plyo boxes, natch).

We will be stenciling them up with our new logo (courtesy of James M.) in the near future.

WOD 8-29-08

Skill: Muscle-Up/C2B Pull-Up/Kip/Ring Row

Press 1-1-1-1-1
Push-Press 3-3-3-3-3
Push-Jerk 5-5-5-5-5

Compare to 080508 - please click here, links back to extensive post on pressing movements.

Prasana with daughter Shurti, our newest CF'r - Tabata crawling anyone?

WOD 9-03-08

10 Rounds For Time

10 Kettlebell Swings 55#/35#
10 Burpees

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95#/65# pound Thruster
Pull-ups

-OR-

"Sandbag Fran"

Three rounds, 21-15- and 9 reps, for time of:
75#/45# pound Sandbag Thruster
Pull-ups

Post time to comments.

Compare to 080725.

Please come one half-hour early next Thursday (6:00) for a photo shoot to publicize GWPC. You will need to sign a waiver. We request you wear a brightly colored shirt (bonus for CrossFit or Touchstone shirts).

Rooftop Sandbag Fran

Friday 080905

Deadlift 5-5-3-3-3-1-1-1 reps

Post loads to comments.

Enlarge image

Hank Cej

CrossFit Kids Part 1, CrossFit Journal Preview - video [wmv] [mov]

Kyle Maynard Interview - CrossFit Journal

Bekka Deadlifts 135# on her 32nd birthday, a new PR and within spitting distance of CF L2.

Daniel Deadlifts 285#

Note: We will be doing this outside with bumpers. Sadly, those who cannot PP 95# or more will still need to control the bar. I'm working on getting a 15# OLY bar and 10#, 15# bumpers.

Imad O. Push-Press 135#

WOD 8-07-08:

Front Squat 5-5-3-3-3-1-1

Three rounds of:
Kettlebell Thruster 12KG#x2/16KG#x2 pounds (Reps)
Kettlebell Swings 28KG#/20KG (Reps)
Burpees (Reps)
Kettlebell Front Squat, 32KG#/24KG# (Reps)
Hang Power Clean 95#/65# (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Add your points and post them to comments.

Ynez does Burpees at Niagra Falls

WOD Thursday 080911

Five rounds of:
Pull-Ups (Reps)
Push-Ups (Reps)
Squats (Reps)

In this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a three-minute round from which a thirty-second break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Add your points and post them to comments.

CFEB Rooftop with mascot.

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Add your points and post them to comments.

Note: Saturday is Ynez' Birthday, so we will be going out to lunch post-WOD at the location of her choice. And her choice is RuDy's Can't Fail Cafe.

Saturday 080913

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 080628. (links back to CFEB FGB)

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Col BP McCoy, USMC, CO 7th Marines, author of "Passion of Command - The Moral Imperative of Leadership", on CrossFit and combat leadership - video [wmv] [mov]
See Full Video - CrossFit Journal

11AM

Noon

Athletes Choice:

Practice;

Barbell Snatch
Barbell Clean
Barbell Push-Jerk
Barbell Clean and Jerk
Kettlebell Snatch (single or double)
Kettlebell Clean (single or double)
Kettlebell Push-Jerk (single or double)
Kettlebell Clean and Jerk (single or double)

Finisher:

With the Kettlebell from the chart below perform:

50 meter Farmer's walk
21 Kettlebell Swing
50 meter Waiter's Walk
15 Kettlebell Swing
100 Meter Farmer's Walk
9 Kettlebell Swing
100 Meter Farmer's Walk
15 Kettlebell Swing
50 meter Waiter's Walk
21 Kettlebell Swing
50 meter Farmer's walk

Kids and seriously shrimpy/injured individuals: 8KG
110# or less: 12 KG
140# or less: 16 KG
165# or less: 20 KG
185# or less: 24KG
210# or less: 28KG
220#+ 32KG

Bill moving too fast for my wimpy camera.

WOD 9-17-08

"Murph Gone Bad"

Run One Mile
100 calorie row
100 wall-ball 14#/10#
100 KB SDHP 24KG/16KG
100 box jumps 20" Box
100 push-press 55#/35#
Run one mile

If you have a 20# weight vest or body armor, wear it.

You may partition the reps in any order.

Lunch at RuDy's Can't Fail Cafe

WOD 9-18-08

Three rounds of:
Double-Unders (Reps)
Burpees(Reps)
Double-Unders (Reps)
Burpees (Reps)
Double-Unders (Reps)

In this workout you move back and forth between exercises after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Add your points and post them to comments.

Zone, Birthday Style

WOD 9-18-08

Deadlift 30-5-5-3-3-3-1-1

Start at 60% of your one rep max: the first set is to be done continuously, the goal is to finish in under one minute. Add weight for each set thereafter.

Facebook Note by Andrea Searby: "Fitness...Vanity";

I'm not going to give a detailed synopsis of Crossfit and its merits, because I'm new and would probably fuck something up, but it's essentially a fitness program comprised of intense strength and conditioning work.

Despite its seeming potential for elitism (as a point of reference, Brad Pitt got his Fight Club body from doing Crossfit workouts), it's not just some gimmick selling the image of the perfect body. The classes bring a very supportive and almost communal atmosphere, at least at those I've taken via my climbing gyms. In fact, "elite" only registers as pertaining to each person achieving their body's most elite level of fitness.

Let the record reflect that I am a lazy hypochondriac that can't force solo or strength-based workouts on myself with any level of intensity. This is why I usually run and bike, going for sheer distance in lieu of efficacy, or do things like climbing where the objective and punishments for failure are obvious. The fact that I'm committing myself to Crossfit (at least more than Lindsay Lohan is committed to staying sober) is encouraging to me. Obviously, I enjoy the program, or at least what kind of results it has to offer. However, the hazed geek in me also enjoys it for other reasons.

The main slogan reads "THIS IS FITNESS, NOT VANITY." And here, the multiplicity unfolds.First, I'm walking proof that one can be vain while having dangerously low self-esteem. The correlation between self image and VANITY is manufactured. VANITY is simply an air of falsehood coupled with a surficially favorable appearance of oneself. In other words, faking it for the appearance of benefit. If I was taller, I might have been a formidable basketball player, because damn if I couldn't swing injury-induced penalty calls my way by flashing a pained face or two. I have no problem faking intensity; in fact, I think it's my default M.O. So for me, the emphasis on FITNESS, not VANITY simply implies an abandon of prissiness in order to focus on the workout.

However, what exactly constitutes VANITY in the cumulative and/or multiplicitous sense(s)? Isn't the concept of FITNESS, depending on context, inherently vain to begin with? What separates FITNESS, outside the scope of basic health, from other things we vainly do to modify our bodies' appearances?The simple argument is that FITNESS is a fundamental part of health (Nietzsche's great economy), and that having a goal is simply a term of that bodily agreement. Meaning, you have to work for something in order for your body to endure meaningful work. This explanation accommodates elite athletes who still push themselves for that extra rep.

However, that doesn't address the concept of VANITY at all, and I am loathe to envision a "sliding scale" or "crossing the line" model separating FITNESS and VANITY because 1) they're not mutually exclusive, and 2) until I commit to law school, I say fuck the sliding scale approach altogether.

The whole reason I'm on this thought track right now is because of a set of blog entries I've read by an elite athlete considering the prospect of cosmetic surgery. The volume of blog comments opposing that course of action is slightly astounding. An athlete goes in for a procedure - suddenly they've made a moral statement? Perhaps the accompanying negativity by the people who've read the synopsis has nothing to do with VANITY at all, but because cosmetic surgery is not considered among an athlete's tools of the trade. The reaction to a famous actor or actress' "work" would be different, and different again to the outpatient procedures of a politician. This has nothing to do with actual falseness; we simply perceive VANITY in fundamentally different ways depending on context.
Why has an athlete simply "given up" by having a nip or tuck? Does s/he hit the vain threshold by modifying the body with tattoos or piercings? It's noteworthy that none of these "modifications" has anything to do with aiding or impairing actual FITNESS. And in this case, maybe "VANITY" is a slight misnomer.The fact is, everything about the way we interact is surficial. Not superficial; surficial. There is a fundamental difference.

Recognizing the complicated interactions that take place on the surface instead of loftily toting a concept of depths that doesn't exist doesn't make one shallow, just perceptive. What's "on the inside" is not mutually exclusive from outward appearances, no matter what some groups (who shall obviously remain nameless) would like you to believe.

Does this have anything to do with "THIS IS FITNESS, NOT VANITY"? Yes and no. But we have to recognize that FITNESS is contextual and VANITY is a multiplicitous term. Personally? I think it's the perfect slogan for Crossfit. Crossfit does not preclude VANITY; it simply privileges FITNESS. It's a matter of focus. It's a matter that may have evaded me last Saturday. While I was staring at the wall in the Ironworks yoga room, allowing my powerful mind to work procrastinatory wonders on my body for just two more seconds of rest, a voice boomed across the room another catchy slogan: "Here is where we separate the FIGHT from the GONE BAD." Rather than seize that motivation to forcibly get off my ass and hurl the weighted behemoth (read: the sissy ball) at its wall target, I simply sat and thought, "Touche."

Ali/Liston Knockout

Saturday 080920

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 080913. (links back to CFEB FGB)

"Training for a fight by running twenty minutes everyday makes
perfect sense if you plan on running away from your opponent and know
you will be getting a ten minute head-start."

 -Coach

New CFEB "Fight Gone Bad!" Records:

Sunday 080921

11AM

Noon

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions/Good Mornings, 45 pounds
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 080720.

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Jeremy Thiel, CrossFit Central, CrossFit Games 2008 - video [wmv] [mov]

Sunday 080928

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Noon

"Cindy"

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

CrossFit East Bay Athletes for a Cure FGB 3 "Fight Gone Bad!" standings:

Total raised: $3,265.00
Most raised: Ynez Arce, $610.00

Class A/B (standard)
Maximus: 309RX (PR)
James M: 246RX (PR)
Stacy: 244RX (PR)
Raphael 243RX (PR)
Ev: 228RX
Imad: 209RX (PR)
Joe P. 178 RX
Prasanna 171RX

Class C/Other (injured/modified)
Daniel 239RXi (injured, step-ups) PR
Ynez: 212RXi (injured, step-ups) PR
Bekka: 156 modified: hybrid B/C PR

15 Squats

Enlarge image

CrossFit London, Ontario

Announcing the 2009 CrossFit Games

"High-Pull", CrossFit Level 2 Certification Seminar - video [wmv] [mov]

Tune in Sunday morning at 08:00 Pacific for CrossFit Radio online with host Neil Anderson.

Wednesday 081001

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

OR

5 Jumping Bar Muscle-Ups
10 Clapping Push-Ups
15 1.5/1.0-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 080317.

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"Every Second Counts - The Movie", Out Take: Josh Everett - video [wmv] [mov]

Friday 081003

For time:

Three Rounds

Run 800 Meters
21 Burpees
15 Thruster 75/45 Sandbag or 95/65 Barbell
9 Pull-ups

10 AM:

Ironworks

"CrossFit Total and bench test." peer workout hosted by Ev.

This is not a CFEB event, you are responsible for knowing how to do the lifts. This is a super-useful measure of limit strength, and not something I am likely to do in class in the near future. Ev will be doing this again at the end of her strength cycle:

a href="http://healthyevelyn.blogspot.com/2008/09/strengtholyetc-schedule-10508-111108_30.html"

11 AM:

WOD

10-9-8-7-6-5-4-3-2-1

Kettlebell Clean & Push-Press 2 pood/1.5 pood left
Behind-The-Back Clapping Push-Up OR Kettlebell Weighted Push-Up (pictured, above)
Kettlebell Swing 2 pood/1.5 pood
Weighted Pull-Up 25#/15#
Kettlebell Clean & Push-Press 2 pood/1.5 pood right

WOD

"Farmer's Walk" - we have the apparatus shown thanks to Chris, "Lightweight" class strongman competitor (230 pounds).

081005

11AM

10x 100 meter sprints every 90 seconds on the 90 seconds.

Noon O'clock

Playtime:

In any order, perform:

Max Tire Flips in 90 seconds x 2 (He-Men and Muy Macha Chicas: big tire/ Ladies and Shrimps: small tire)

Max distance 90 second bodyweight farmers walk x 2 (within 10% of BW is fine.) - Kettlebells, Dumbells or Farmer's handles.

Max Wall-Ball 20#/14# in 90 seconds x 2

Max 95#/65# Thruster in 90 seconds x 2

Max 45#/25# Plate Push-Ups in 90 seconds x 2

PLEASE BRING STOPWATCHES IF YOU HAVE THEM!

Wednesday 081008

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

6PM:

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

7PM - Ironworks

Peer workout hosted by Ev:

Back Squat 3-3-3-3-3
Press 3-3-3-3-3
Power Clean 3-3-3-3-3

Not a CFEB sanctioned event, you are responsible for knowing how to do the movements.

Compare to 080325.

Sunday AM "Michael" Crew: Daniel, Ynez, Nick, Ev, Rebecca: watch this space for peer workouts.

Enlarge image

Burgener and Rippetoe Bar by York Barbell

Programming with Dave Castro Part 4, CrossFit Journal Preview - video [wmv] [mov]

"What is CrossFit?" by Andy Stumpf, CrossFit Coronado - video [wmv] [mov]

Sunday 081005

Five rounds for time of:
135/95 pound Deadlift, 15 reps
135/95 pound Hang power clean, 12 reps
135/95 pound Front Squat, 9 reps
135/95 pound Push Jerk, 6 reps

-or-

Five rounds for time of:
95/75 pound Sandbag Deadlift, 15 reps
95/75 pound Sandbag clean, 12 reps
95/75 pound Sandbag Zercher Squat, 9 reps
95/75 pound Sandbag Overhead, Anyway/Anyhow 6 reps

Post time to comments.

Compare to 080702.

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CrossFit Certification Seminar Trainers' WOD - video [wmv] [mov]

Tune in Sunday morning at 08:00 Pacific for CrossFit Radio online with host Neil Anderson.

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups (use tire or sub 35#/25# weighted sit-up)
250/175 pound Deadlift, 15 reps

Post time to comments.

Enlarge image

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

-OR-

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Enlarge image

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Run 1000 meters in 10 minutes
Run 900 meters in 9 minutes
Run 800 meters in 8 minutes
Run 700 meters in 7 minutes
Run 600 meters in 6 minutes
Run 500 meters in 5 minutes
Run 400 meters in 4 minutes
Run 300 meters in 3 minutes
Run 200 meters in 2 minutes
Run 100 meters

Once you finish the run, rest until the clock runs out: If you run 800 meters in 3:45, you rest for 4:15, then begin the 700 meter run, etc.

• 1000 meters begins at the starting line, ends on the 200 meter mark.
• 900 meters begins at the 200 meter mark, goes back to the 200 meter mark, turns and ends on the 100 meter mark.
• 800 meters begins and ends at the starting line.
• 700 meters begins at the 100 meter mark and ends at the starting line.
• 600 meters begins at the 200 meter mark and ends at the starting line.
• 500 meters begins at the starting line turns around at the 200 meter mark, turns around again at the starting line and ends at the 100 meter mark.
• 400 meters begins at the starting line turns around at the 200 meter mark and ends at the starting line.
• 300 meters begins at the 100 meter mark, turns around at the 200 meter mark and ends at the starting line.
• 200 meters begins at the starting line and ends at the 200 meter mark.
• 100 meters begins at the 200 meter mark and ends at the 100 meter mark.
  

Post total run time for all 5500 meters to comments.

11AM

Clean & Jerk 3-3-3-3-3

Noon O'clock

As many rounds as possible in 20 minutes of:

5 Burpees
10 Pull-Ups
15 Kettlebell Swing 2P/1.5P

WOD 081015

Double Kettlebell Press 1-1-1-1-1
Double Kettlebell Push-Press 3-3-3-3-3
Double Kettlebell Push-Jerk 5-5-5-5-5

Post total load lifted to comments.

Thursday 081016

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Dumbell or Plate Swings, 35 pounds
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Thrusters, 45 pounds
50 Burpees
50 Double unders

Post time to comments

Compare to 080921

WOD 081017

Deadlift 5-5-5-5-5

Compare to: 080612

Post loads to comments.

WOD 081018

Front Squat 5-5-5-5-5

Barbell Snatch 3-3-3-3-3 (MUST be able to snatch 95#, still working on getting lighter OLY Bumpers/Bars)

-OR-

Kettlebell Snatch 7-7-7-7-7 (each arm)

Tabata Cindy

Perform 60 intervals of 20 seconds of work and 10 seconds of rest of:

5 Pull-Ups
10 Push-Ups
15 Squats

James M. represents at CrossFit Redding

Wednesday 081022

National WOD
Ten rounds for time of:
12 Burpees
12 Pull-ups

-or-

CFSC WOD
Four rounds for time:
25 burpees
25 kettlebell swings 1.5P/1.0P
25 pull-ups

Post time to comments.

Enlarge image

Josh Everett, "King Kong" - video [wmv] [mov]

WOD 081023

"Diane"

3 rounds for time of 21-15-9

Deadlift 225/155 Pounds
Handstand Push-Ups

Our new warmup:

WOD 081024

"Fran"

Three rounds for time of 21-15-9

Thruster 95#/65#

Pull-Ups

Compare to: 080904

Post time to comments

1:49 "Diane"

2:19 "Fran"

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Compare to 080827

Post time to comments.

WOD 08026

11AM

Overhead Squat 15-10-5-5-5

Noon

"Tea & Cookies"

100 Meter walking lunge
42 Sit-Ups
Run 200 Meters backwards
30 V-Ups
Run 400 Meters
18 Knees-To-Elbows

Apres, bring your favorite (Zone-ish) snack to share with your fellow athletes. Bonus points for actual tea & cookies. Double Secret Super Bonus Points for Zone tea & cookies.

Overhead squat article by Dan John

Okay, there are two reasons I remember May 21, 1988. The first, in case my wife is reading this, is that we celebrated our one-week wedding anniversary on this day. The second relates to the single greatest athletic learning experience of my career.

Coach Ralph Maughan of Utah State University was retiring as head track coach. For the record, he had made the Olympics as a hammer thrower, played professional football with the Detroit Lions, and won a Purple Heart at the Battle of the Bulge in World War II. I know, I know, other than that, what has he done? Well, ...

After five decades of coaching at Utah State, Coach Maughan was retiring. His family organized a very fitting tribute: a surprise track meet. Utah State had developed champions in the hurdles, 800 meters, pole vault, shot put, and hammer but the program was noted, worldwide, for discus throwing. At this tribute meet, alumni from all over the United States and Canada returned. The discus throw had former world record holders, national collegiate champs, Olympians from two nations, and hosts of league champs. Every alumnus had reached at least 180 feet/55 meters in the discus and the roll call neared two dozen.

Standing around between throws, we had all decided to do shot, disc and hammer no matter what the age on the driver's license said, I had a chance to talk with half of century of throwing excellence. It was a chance to dispel myths and respond to rumors. Glenn Passey, who set the national record at 190'9", weighing only 174 pounds, had attained mythological status among the others. The story that had been going around is that he never lifted weights.

"Is that true?" "Well," Glenn answered, "I didn't lift weights like you guys do now. I just did the Olympic Lifts all winter, you know, Clean and Press, Snatch, and Jerk. In the summers, I threw hay up into lofts for eight hours a day." The Olympic Lifts all winter and hay tossing (Dino-style if you wish) sounds like a perfect training program for a thrower.

Other athletes talked about the importance of quarter squats (squats in a rack doing just the top portion of the lift), putting weights over head "any way you want, doesn't matter, just do 'em," and the importance of staying away from more than three sessions in the weight room a week. One of the "young" guys, Chris Hatch, a 200 foot hammer thrower and 60 foot shot putter but still in his twenties, and I discussed lifting.

"I would only do one exercise, if I could do it all over again," Chris told me. "Really? Which one?" "Overhead Squats." I thought he was joking. Sure, I had done a few and I thought they never really amounted to anything. "This coach in California won't let his guys throw until they can do fifteen reps with bodyweight." What? Fifteen? "It makes you one piece, an animal."

Ravi & Eva (above) performed the following WOD yesterday:

Run 800 M/Row 1000 M
50 Kettlebell Swings
100 Sit-Ups
150 Squats
Run 800 M/Row 1000 M

Eva: 28: 15
Ravi: 30:46

Ravi is several months out from a cardiac event and has adopted CrossFit as his fitness methodology. He has made excellent gains and has shown a disciplined and intelligent approach to taking responsibility for his health. Eva has joined him in solidarity and is well on her way to being in the best shape of her life. Eva and I plan to do a 5K with the Lake Merritt Joggers and Striders, which will be the longest run she has ever done. I'm confident it will be no problem. It's a pleasure to work with both of them because of their winning attitude and ability to stick with the program even on days when it might not be "fun".

"It does not have to be fun to be fun" - Uncle Pukie.

For time:

Three Rounds

Run 800 Meters
21 Jump Squats
15 Kettlebell Swings 1.5 P/1P
9 Front Squats 1.5 P/1P
6 Kettlebell Push-Ups

Post time to comments.

Thursday 081030

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 080925.

BTB CrossFit Nicole-Eva-Annie Halloween 2007

Friday 081031

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max Rep Push-Ups

If you have a costume, wear it.

Post number of push-ups completed for each round to comments.

Please note, workout is at IRONWORKS. GWPC is closed.

Full Lung Capacity Bouldering Benefit

Full Lung Capacity Bouldering Benefit

On November 1st, from 6pm to 10pm, a bouldering competition benefit event will be held at Berkeley Ironworks to help Rowan Jimenez raise funds for a lung transplant. Rowan Jimenez, former Touchstone employee, parent, rock climber, and musician was diagnosed with a rare disease called scleroderma about six years ago. It has attacked his lungs and has progressed to the point that he only has about 10% lung capacity, compared to a healthy person. He is now in line for a lung transplant that will save his life. The competition will bring together the outdoor community at large to celebrate Rowan's life and raise money. There will be a video presentation, food, drinks, acro yoga and a live DJ during the event. Our goal is to raise $10,000 through donations and the competition entry fee, which will be on a sliding scale from $25 to $100 so that people can contribute an amount that is comfortable for them. Please join us for an evening of fun, community, and climbing and help Rowan to Full Lung Capacity!

For more information about Rowan and his battle with scleroderma, check out his blog at http://www.rowanjimenez.com.

WOD 081101

Double Kettlebell Press 1-1-1-1-1
Double Kettlebell Push-Press 3-3-3-3-3
Double Kettlebell Push-Jerk 5-5-5-5-5

Post total load lifted to comments.

Compare to: 081015

A few new records of note:

Max Push-Ups;
Women; Elaine 50
Men; James C. 50

WOD 081102

11AM

Run one mile every 15 minutes on the 15th minute for 30 minutes (total of three miles).

Post splits and total run time to comments.

Noon O'clock

With a 1.5 P kettlebell/ 55# dumbbell for men or a 1.0 P/35# dumbbell for women:

Perform one kettlebell swing, take one deep breath.
Perform two kettlebell swings, take two deep breaths.
Perform three kettlebell swings, take three deep breaths.
...
etc.
...
Perform 20 kettlebell swings, take 20 deep breaths
Perform 19 kettlebell swings, take 19 deep breaths.
Perform 18 kettlebell swings, take 18 deep breaths.
...
etc.
...
Perform 1 kettlebell swing.

Rest is taken standing up with the kettlebell resting on the floor.

Post time to comments. Best score is longest time to completion.

WOD 081105

"Electoral Math"

For time:

In any combination, perform the number of reps of the below exercises equal to the amount of electoral votes won by President-Elect Barack Hussein Obama. Example: If Obama wins 400 votes, 200 swings, 100 pull-ups and 100 push-ups equals 400.

2 Pood/1.5 Pood Kettlebell swings
Pull-Ups
Push-Ups

Post time to comments

We will return to our regular, Non-Obama programming tomorrow.

WOD 081106

Deadlift 30-5-5-3-3-3

Post time to comments

New record:

Max Push-Ups: Maximus - 51

WOD 081107

"Until You Tire"

1-5 persons perform 3 rounds of the below exercises
6-10 persons perform 2 rounds of the below exercises
11-15 persons perform 1 round of the following exercises

For each athlete present one of the following exercises, in order, will be added.

1. 80 Meter Tire Flip/Jump Through & Back
2. Pull-Ups
3. Box Jumps
4. Push-Ups
5. Thruster 65#/45#
6. Dumbbell Swing 55#/35
7. Sandbag Clean 65#/45#
8. Sandbag Zercher Squat 65#/45#
9. Sandbag Press 45#/35#
10. Burpee
11. 100#/70# Dumbbell Deadlift
12. Jumping Pull-Ups
13. Squat Jumps
14. Dips
15. Push-Press 65#/45#

Score is total score of all reps except tire flip: tire flip is the "pace car"; as soon the person flipping the tire calls "done" the coach calls "rotate" and all athletes move to the next station.

Post total reps minus tire flips to comments.

WOD 081108

Clean and Jerk 30-5-5-3-3-3

Ev Almost Triple Bodyweight 30 meter Sled Drag (330# @ 115#)

WOD 081109

11AM:

Performance Testing

1: One Mile Run

2: Max Rep Pull-Ups
-Advanced: C2B Pull-Ups
-Intermediate: Pull-Ups
-Beginner: Jumping Pull-Ups

3: 400 Meter Run

4: Max Rep Push-Ups

5: Max Rep Kettlebell Swing
-Advanced: 2P/1.5P
-Intermediate: 1.5P/ 1P
-Beginner: 1P/.75P

Post performances to comments.

Noon O'Clock

In 20 minutes perform maximum possible rounds of:

5 C2B Pull-Ups
10 Kettlebell Snatch 1.5P/1P
15 Double-Under

Post number of rounds completed to comments

WOD 081113:

"Broomstick Mile"
25 Back Squats
25 Front Squats (video link includes Rob Miller Squatting)
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 meters
25 Deadlift
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters

All of this work except for the runs is done with a PVC pipe. The moves are done in synchrony and the run is kept to pace of the slowest runner. Everyone stays together for every rep.

Compare to: 080314

WOD 081112

5PM

Power Clean 2-2-2-2-2-2-2

6PM

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Burpees (Reps)
Pull-Ups(Reps)
Inverted Burpees (Reps)
KB Swings 1.5 P/1.0P (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Add your points and post them to comments.

WOD 081114

For time:

Run One Mile
100 Deadlift 135#/95#
200 sandbag push-jerk 45#/ 35#
300 Jumping Pull-Ups, middle finger 12 inches above bar/ring @ maximum reach
Run One Mile

If you have body armor or a 20# weight vest, wear it. You may do the movements in any order.

Post time to comments.

Mr Photogenic represents CFEB once again at CFR.

WOD 081115

2 for the price of one today.

Run One Mile

Post time and loads to comments.

Therese Hang Power Snatch

WOD 081116

11 and Noon

(Max will participate @ Noon)

"The 42"

42 Inverted Burpees
42 KB Swing 2P/1.5P
42 C2B Pull-Ups
42 KB Snatch Left 1.5P/1.0P
42 KB Snatch Right 1.5P/1.0P
42 Burpees
42 Double-Unders

5PM

Dinner @ Little Shin Shin

4258 Piedmont Ave

Please RSVP ASAP

The FOLLOWING Sunday, November 23rd, I will be hosting a dinner for unabashed carnivores @:

Espetus Churrascaria

The cost will be 62.00 each, including tax and tip, not including beverages.

The location is 1668 Market Street @ Gough, six blocks west of Civic Center Bart.

Please RSVP. I have reserved 10 seats so far.

WOD 081119

5 and 6 PM

With a continuously running clock do one 1.5P/1.0P kettlebell swing the first minute, two 1.5P/1.0P kettlebell swings the second minute, three 1.5P/1.0P kettlebell swings the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

WOD 081120

With a continuously running clock do one Push-Up the first minute, two Push-Ups the second minute, three Push-Ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

New records added to records page:

Tom C. 71 Push-Ups

James M. 24 C2B Pull-ups

Andrea S. 7:02 Mile

WOD 081121

With a continuously running clock do one Double-Under the first minute, two Double-Unders the second minute, three Double-Unders the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

CrossFit East Bay Mark 4

For Time:

7 Rounds

Run 100 Meters
5 Kettlebell Swing 2P/1.5P
10 Push-Up
15 Kettlebell Clean 1.0P/.75P
20 Double-Under

Post time to comments.

At 4PM I will be hosting a dinner for unabashed carnivores @:

Espetus Churrascaria

The cost will be 62.00 each, including tax and tip, not including beverages.

The location is 1668 Market Street @ Gough, six blocks west of Civic Center Bart.

Please RSVP. I have reserved 15 seats and have 10 confirmations. Last chance to sign up for gluttony.

WOD 081126

5PM ONLY

"Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Compare to:

Post time to comments.

WOD 081127

10 AM

Redwood Regional Park, Skyline Gate

Trail Run: Your choice of 5K or 10K.

"Keystone CrossFit": 10 athletes, when presented with two choices (5K or 10K) manage to run seven different distances ranging from 5K to 15K+ at Redwood Regional Park. Bonus: directions to trailhead were wrong!

WOD 081128

"Man Overboard" (Thanks to CrossFit NYC AKA "Black Box" and CrossFit Virtuosity)

2 rounds for time:

Perform one of the following exercises for each athlete present:

1. Row (total row=5K)
2. Tire Flip
3. Push-Up
4. Wall-Ball
5. Deadlift 185#/135#
6. Sandbag Push-Press 65#/45#
7. Pull-Up
8. Jumping Ring Dip
9. Sandbag Clean 65#/45#
10. Back Squat 135#/95#
11. Push-Up
12. Ball Slam 20#
13. Burpee
14. Double-Under
15. Air Squat

Workout:

This is a Version of "Man Overboard" from CrossFit NYC Black Box.

The rower is the 'pace car'.

The time it takes to row is the time you have to do each movement.

Upon completion of the row, the rower yells out "Man Overboard" and the coach calls "Rotate" or "Switch", everyone then moves to the next station.

There is no rest in this workout: as soon as the Coach calls "Rotate" you may start the next exercise. Total score is total reps completed. The row does not count towards points. If you are trying for the highest score, you want to row as fast as possible to prevent others from being able to complete a lot of reps. However the trade-off in metabolic capacity of going full-bore must be considered as well.

Post total reps to comments.

Sunday 081123

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents or 27 Towel Pull-Ups
20 inch Box jump, 21 reps or 24 inch Box jump 15 reps or 30 inch box jump 9 reps
42 Supermans
Walking lunge, 150 ft

Post time to comments.

Compare to 040905.

Enlarge image

"Going Overhead with Adrian Bozman Part 2: The Push Press", CrossFit Journal Preview - video [wmv] [mov]

WOD 081203

5PM & 6PM

Front Squat 1-1-1-1-1-1-1

Post loads to comments.

Bartendaz (World-Class Ghetto Gymnasts)

WOD 081204

Weighted Pull-Ups 1-1-1-1-1-1-1

Post loads and bodyweight to comments.

I'm taking pre-orders for T-shirts. I will be ordering some in addition, but pre-order is the only way to ensure you get the size you want.

CrossFit East Bay T-Shirts are available in two styles:

Men's

Women's

Both are high-quality, wicking technical fabric shirts suitable for high-intensity exercise.

T-Shirts are black with red logos.

-----------------------------------------------------------------------------------------------------------------------------------------------------

Purchase instructions: use Google checkout button below to pay for shirt(s). For pickup in Oakland no futher action is needed. For shipping in the USA use the payment button at the bottom of the list to pay the domestic shipping fee. For shipping worldwide, use the payment button at the bottom of the list to pay the international shipping fee.

Please include your name and address in the comments field. Allow 2-3 weeks for delivery.

WOD 081205

Back Squat 3-3-3
Press 3-3-3

Post loads to comments.

WOD 081206

11AM

Kettlebell Hang Clean and Push-Press 7-7-7-7-7-7 each arm

Post loads to comments.

Raph July 08

Raph December 08

WOD 081207

11 and Noon

Run 800 Meters
25 Push-Ups
Run 600 Meters
50 Burpees
Run 400 Meters
75 Kettlebell swings 1.5P/1.0P
Run 200 Meters
100 Jump Squats
Run 100 Meters
125 Double-Unders

Post time to comments.

WOD 081210

"Helen"

Three rounds for time:

Run "400" meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Compare to: 081126

Post time to comments.

WOD 081212

"Annie"

50-40-30-20-10

Double-Under
Sit-Up

Post time to comments.

Log Lift

WOD 081213

For time:

Buy-in: Run 800 meters

Get 10,000 pounds/7,000 pounds from the ground to overhead, anyway anyhow.

Cash-out: 25 Burpees

Rules of engagement:

• Object must begin at a point of contact with the ground.
• Object must be held overhead in a stabilized position.
• At the top of the movement, the knee, hip, shoulder and elbow joints must be at full extension.
• At the top of the movement an observer looking from the side must be able to see some portion of the athletes ear.

Examples:

2 pound dumbbell muscle snatch x 5000
250 pound clean and jerk x 40

Post load(s), reps and time to comments.

Dvinsk Clan Latvian Parkour

WOD 081214

11AM & Noon (Noon Class Subject to Change)

Run 10K

-OR-

Run 1 mile
21 Handstand Push-Ups
21 KB Thrusters Left 1.5P/1.0P
21 Push-Ups
21 KB Thrusters Right 1.5P/1.0P
21 "GI Janes"
Run 800 meters
50 Pull-ups
50 KB swings, 2 pood
Run 800 meters
21 Snatches, left arm 1.5/1.0P
21 Snatches, right arm 1.5/1.0P
21 Inverted Burpees
Run 1 mile

Post time to comments.

Gita Mid 10K overhead WOD

CFSF Holiday Party Open to all Affiliate members

WOD 081217

5&6PM

For Time:

3 Rounds

50 Double-Unders
21 Kettlebell Swing, 2 Pood
30 Pull-Ups

Post time to comments.

WOD 081217

Five rounds for time of:
275/185 pound Deadlift, 5 reps
10 Burpees

Post time to comments.

Enlarge image

CrossFit Certification Seminars, USCG Aviation Training Center, Mobile Al and Competitive Fitness, Chandler AZ

Coming Soon..."Every Second Counts" - video [wmv] [mov]

If you get this, it is a pretty safe bet you are drinking the Kool-Aid.

WOD 081219

"Fran"

3 rounds for time of 21-15-9

Thruster 95#/65#
Pull-Up

Post time to comments.

Back Squat 10-10

Post loads to comments.

Something you might want to get familiar with (hint).

Bekka and Daniel: left age 28-ish, right age 30-ish after one year of CrossFit

20 GI Janes
Run 200 Meters
20 Box Jump 30" box
Run 200 Meters
20 KB swing 2.0P/1.5P
Run 200 Meters
20 C2B Pull-ups
Run 200 Meters
20 Weight Overhead Lunge 45#/25#
Run 200 Meters
20 Ankles-to-bar
Run 200 Meters
40 Supermans
Run 200 Meters
20 clap push-up
Run 200 Meters
20 Double-Squat Wall-Ball
Run 200 Meters
100 Double-Unders

Gita D. High above Tahoe

• Dress appropriately. If you don't have water-resistant fitness gear, you might want to think about a little Christmas present to yourself.
• Gita is a competitive ultra-runner. He will be doing a 15-minute running micro-clinic at the beginning of each class.
• Please bring the shoes you run in that are over a month old.

WOD 081221

AMRAP* in 20 minutes of:

400 Meter Runs
Push-Ups

Compare to: 081031

Post number of push-ups copleted to comments.

*As Many Rounds As Possible

Burpees In Paradise Part Two

WOD Wednesday 081224

5PM ONLY

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

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 080928.

WOD 081225

1PM-2:30PM

LOCATION IS HERE (Oakland)

AMRAP* In 20 Minutes of:

5 Burpees
15 ring-rows
20 Double-Unders

Finisher:

50 Team Med-Ball Sit-Ups for time.

WOD created and guest coached by Ev R. who plans to get her CF L1 Certification this year.

*As Many Rounds As Possible

WOD 081226

5PM ONLY

For time:

Run 800 Meters
50 Deadlift
100 Push-Ups
150 Box Jumps
Run 800 Meters

Partition the deadlifts, push-ups, and box jumps as needed. Start and finish with a 800 meter run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

WOD 081227

Sprint 100 Meters every 90 seconds on the 90th second for 15 minutes.

Post splits and total time to comments.

Via CrossFit Oakland:

It's that time again. With the New Year just around the corner already passed, it's time to start thinking about next year's this years resolution. I suspect many of you will be committing to fitness-related goals, but what about your diet? By investing in a healthy lifestyle centered around good eating habits and diligent and consistent training, you are bound to be fitter than ever in '09! So, to kick the New Year off right, CFEB will be hosting a 30-Day No Sugar Challenge! Starting Jan 5th, we will be saying goodbye to sugar (for now)! This challenge is open to everyone!

Here are the rules:

1. All participants must sign up by posting to comments in this entry by Jan 5th or putting you name down on either white board. A tally mark will be written next to your name/tracked online to track the number of days you are sugar-free.

2. For the purpose of this challenge ALL artificial sweeteners are also forbidden ( e.g. Splenda, Sweet N' Low, Equal). This includes "sugar-free" foods and diet drinks.

3. Read LABELS. Sugar is added to many foods (condiments, deli meat, peanut butter), so it is your responsibility to watch out for hidden sugar.

4. Only consume sugar that is found naturally in foods such as fruit.

***Special, very ironic, prize for those who complete all 30 days!!!***

Who's in? Post to comments.

Coach Daniel's First WOD

WOD 090102

GWPC 6:00PM

Five Rounds:

Run 400 Meters
10 Deadlift 225#/155#
10 C2B Pull-ups

Post Time to comments.

Extremely interesting Main Site discussion re: above picture

WODs 090103

11AM & Noon

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Compare to: 080411

Post total reps from all 32 intervals to comments.

3 PM Firebreathers (Advanced; not suitable for beginners)

Skill Work:

Double-Under
Handstand Push-Up
C2B Pull-Up

Throwdown:

For Time:

100 Reps Kettlebell Swing 2.0P/1.5P (sub Dumbbell Swing 70#/55#)

Post time to comments.

All four Firebreather WODs this month will be in the same format (For Time: 150 reps...) The Woman and Man with the shortest cumulative time will be the months winner, and will occupy the champions box on CFEB for the following month.

Nicole Carroll 15XBW OHS

WOD 090104

11AM and Noon

Overhead Squat 15-5-5-5

If you have extra bumper plates or OLY bars, bring them.

Post loads to comments.