September 2008 Archives
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.
"Every Second Counts - The Movie", Out Take: Josh Everett - video [wmv] [mov]
New Logo by James M. I'm not sure from a marketing standpoint if you are supposed to use more than one logo, but I love them both. I'm pretty sure this one is going to be my next Tattoo.
Andrea and I are going to be getting more Sandbag making supplies: if anyone would like to help I will be at GWPC from Noon-1:45 constructing them.
There are a couple of simple projects that need to be done: we need to build PVC paralettes (I have detailed instructions) and the tires need handles. If anyone wants to take on these project let me know. They are no more than an hour or two each.
New CFEB Women's "Cindy" record: Elaine E. 17 rounds + 5 pull-ups
Men's record stands at 24+ rounds: James C.
Tire Flips
I'm thinking up Tire Flip WODs/Finishers. They would have to be either team workouts or quick (couple of minutes) finishers as we only have two tires.
Here are my initial forays:
6 flip big tire/small tire
9 burpee
15 KB swing 32KG/24KG
9 burpee
6 flip big tire/small tire
Team workout:
Man Overboard, where 10 tire flips is the pace car.
Also, I'm going to put some handles on the big one (maybe the small one) so those of us who are not dino-strong can get it started.
Sunday 080928
11AMPush 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
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.
CrossFit East Bay is happy to host the Athletes For a Cure Fight Gone Bad 3
fundraiser to raise money for a cure for prostate cancer. If you are
not a registered athlete and you wish to do the WOD, you will be able
to do so after the registered athletes have completed it, around
12:30PM. Feel free to come watch, cheer us on and make a donation.
Event Information
| Event Info: |
Rules of Engagement
Awards
|
"Nicole" at GWPC
Best Women - Ev 80 pull-ups
Best Men James M - 125 pull-ups
All FGB 3 Athletes - MANDATORY rest day!! I'll be up on the roof at 6PM if anyone wants to work on skills or have me put something together for them. No FGB 3 Athletes!!
Thursday 080925
"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 070927.
Boz, Dutch and Pat Barber
Dutch Does Snatch Drills with Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]
Wednesday 080924
Choose ONE of the following exercises and perform 150 reps for time:
Row (one calorie = one rep)
Wall-Ball 20#/14# (AKA "Karen")
Sumo Deadlift High Pull 75#/55#
Box Jump 20"
Push-Press 75#/55#
North Face Performance Soft Goods Product Development Group WOD:
"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.
Post score to comments
We are working on making CFEB T-shirts, featuring the logo you see above on the masthead; thanks to Daniel O. for the design. I am considering the following slogans:
You Say It's a Cult Like it's a bad thing...
Coach Is My Oprah
CrossFit East Bay: Building Better Booty (with pirate logo)
-Also the design below:
Cast your vote, or make a suggestion!
In the meantime shop below:
New CFEB "Fight Gone Bad!" Records:
Women: Ev 231Men: Joe 311
Sunday 080921
11AM
Push Jerk 3-3-3-3-3Noon
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.
Jeremy Thiel, CrossFit Central, CrossFit Games 2008 - video [wmv] [mov]
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
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."
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.
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.
From "The Sun"
September 12, 2008 07:45pm
SCIENTISTS have discovered that going veggie could be bad for your brain - with those on a meat-free diet six times more likely to suffer brain shrinkage.
Vegans and vegetarians -- such as Heather Mills -- are the most likely to be deficient because the best sources of the vitamin are meat, particularly liver, milk and fish.Vitamin B12 deficiency can also cause anaemia and inflammation of the nervous system.
Yeast extracts are one of the few vegetarian foods which provide good levels of the vitamin.
The link was discovered by Oxford University scientists who used memory tests, physical checks and brain scans to examine 107 people between the ages of 61 and 87.
When the volunteers were retested five years later the medics found those with the lowest levels of vitamin B12 were also the most likely to have brain shrinkage. It confirms earlier research showing a link between brain atrophy and low levels of B12.
GO EASY ON THE BOOZE
Brain scans of more than 1,800 people found that people who downed 14 drinks or more a week had 1.6 per cent more brain shrinkage than teetotallers.
Women in their seventies were the most at risk.
Beer does less damage than wine according to a study in Alcohol and Alcoholism.
Researchers found that the hippocampus - the part of the brain that stores memories -- was 10 per cent smaller in beer drinkers than those who stuck to wine.
And don't inhale, cannabis has been shown to have the same brain-rotting effect.
EAT LESS
Being overweight or obese is linked to brain loss, Swedish researchers discovered.
Scans of around 300 women found that those with brain shrink had an average body mass index of 27
And for every one point increase in their BMI the loss rose by 13 to 16 per cent.
A BMI 25 to 30 is classed as overweight, above 30 is clinically obese. Calculate your BMI
Dr Deborah Gustafson of University Hospital in Göteborg says obesity increases the risk of high blood pressure and cardiovascular disease, which are both thought to contribute to brain drain.
She adds: "Obesity may also increase the secretion of cortisol, which could lead to atrophy."
GET FISHY
The omega-3 oils found in fish reduce the risk of dementia and other mental disorders says Fernando Gómez-Pinilla of the University of California, Los Angeles.
He says they increase flexibility in synapses in the brain - the bits that transmit information - and boost memory and learning.
Original Source Article From Academic Journal "Neurology"
Vitamin B12 status and rate of brain volume loss in community-dwelling elderly
From OPTIMA (A.V., H.R., C.J., K.M.B., C.d.J., M.M.B., A.D.S.), Department of Physiology, Anatomy and Genetics, University of Oxford, UK; Institute of Basic Medical Sciences (A.V., H.R.), Department of Nutrition, University of Oslo, Norway; Oxford University Centre for Functional MRI of the Brain (S.M.S.), UK; and Department of Geriatric Medicine (M.M.B.), The Canberra Hospital and Australian National University Medical School, Australia.
Address correspondence and reprint requests to Anna Vogiatzoglou, Department of Physiology, Anatomy and Genetics, University of Oxford, Le Gros Clark Building, South Parks Rd., Oxford OX1 3QX, UK anna.vogiatzoglou@dpag.ox.ac.uk
Objectives: To investigate the relationship between markers of vitamin B12 status and brain volume loss per year over a 5-year period in an elderly population.
Methods: A prospective study of 107 community-dwelling volunteers aged 61 to 87 years without cognitive impairment at enrollment. Volunteers were assessed yearly by clinical examination, MRI scans, and cognitive tests. Blood was collected at baseline for measurement of plasma vitamin B12, transcobalamin (TC), holotranscobalamin (holoTC), methylmalonic acid (MMA), total homocysteine (tHcy), and serum folate.
Results: The decrease in brain volume was greater among those with lower vitamin B12 and holoTC levels and higher plasma tHcy and MMA levels at baseline. Linear regression analysis showed that associations with vitamin B12 and holoTC remained significant after adjustment for age, sex, creatinine, education, initial brain volume, cognitive test scores, systolic blood pressure, ApoE 
4 status, tHcy, and folate. Using the upper (for the vitamins) or lower tertile (for the metabolites) as reference in logistic regression analysis and adjusting for the above covariates, vitamin B12 in the bottom tertile (<308 pmol/L) was associated with increased rate of brain volume loss (odds ratio 6.17, 95% CI 1.25-30.47). The association was similar for low levels of holoTC (<54 pmol/L) (odds ratio 5.99, 95% CI 1.21-29.81) and for low TC saturation. High levels of MMA or tHcy or low levels of folate were not associated with brain volume loss.
Conclusion: Low vitamin B12 status should be further investigated as a modifiable cause of brain atrophy and of likely subsequent cognitive impairment in the elderly.
Abbreviations: AD = Alzheimer disease; CAMCOG = Cambridge Mental Disorders of the Elderly Examination; CV = coefficient of variation; holoTC = holotranscobalamin; MMA = methylmalonic acid; NS = not significant; OPTIMA = Oxford Project to Investigate Memory and Aging; OR = odds ratio; PBVL = percentage of brain volume loss; SIENA = structural image evaluation using normalization of atrophy; TC = transcobalamin; tHcy = total homocysteine.
Supplemental data at www.neurology.org
Supported by Alzheimer's Research Trust (UK), the Medical Research Council, the Charles Wolfson Charitable Trust, the Norwegian Foundation for Health and Rehabilitation through the Norwegian Health Association, Axis-Shield plc, and the Johan Throne Holst Foundation for Nutrition Research.
Disclosure: The authors report no disclosures.
Received December 12, 2007. Accepted in final form June 4, 2008.
Here is what several years of CrossFit training does to your body. Pretty amazing. It is worth noting that Evelyn recently committed to the Zone Diet. Some form of insulin controlling diet is necessary for good CF performance. Check out The Zone, Paleo and IF (intermittent fasting). .
James M is planning to run 4 x 400m tonight at Cal, starting each 400 on the fith minute. Roughly 17 minutes of fun!!! He will be at the Cal soccer field (located at the corner of Bancroft and Oxford streets) at about 5:15. he is flexible though, so call him @ 530.321.9307 if you're interested in another time.
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
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)
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
CFEB Rooftop with mascot.
Note: Saturday is Ynez' Birthday, so we will be going out to lunch post-WOD at the location of her choice.
Three rounds of:
Double-Unders (Reps)
Sit-Ups(Reps)
Double-Unders (Reps)
Sit-Ups (Reps)
Double-Unders(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.
Please come one half-hour early tomorrow, Thursday 9-11 (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).
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.
Jang Mi Ran sets women's world record in the clean and jerk: 410.5 pounds! Lift is at 7:26
Note: super-annoying Korean TV - turn the sound off.
There are 6 slots left on our team, sign up today!
The next two weeks of training will focus on Fight Gone Bad in one way or another. Post training ideas to comments.
Imad O. Push-Press 135#
WOD 8-07-08:
Front Squat 5-5-3-3-3-1-1
Bekka Deadlifts 135# on her 32nd birthday, a new PR and within spitting distance of CF L2.
Daniel Deadlifts 285#
WOD 8-06-08
Push-Press 5-5-3-3-3-1-1
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.
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.
Hank Cej
CrossFit Kids Part 1, CrossFit Journal Preview - video [wmv] [mov]
Kyle Maynard Interview - CrossFit Journal
"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.
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
Monday 080901
Rest Day
This incredible resource is now available in a new and vastly improved format: for $25.00 a year you get not only the new CF Journal in PDF, but access to ALL of the previously published content!! It is also searchable. It is a huge understatement to say that this is the greatest repository of information on GPP on the planet (and, possibly, other planets).
CrossFit Journal 1.0
CrossFit Journal 3.0 launches 9/1/08.
Post thoughts to comments.
Facility/About
About our facility, history and more.
What is CrossFit?
Home Page
Notable Perfomances
100203
Dave F. 179RX
Amy 75RX
Links
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Is CrossFit Original?
Simple 3x5 for Crossfitters
Skill Levels 1-4
Lifting Max % Chart
PR Sheet by RH
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Friends Of CrossFit East Bay
Maximus' S&C/CF Blog
CrossFit Oakland
CrossFit Black Box NYC
CrossFit Virtuosity
Catalyst Athletics
Robb Wolf
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On Rock? Rock On
Sweatin & Snackin
Strong Island S&C/CF
Christian Witkin Photography
Recommended Products:
Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
Recent Comments
doron on CrossFit East Bay WOD 100201: 370 rx not sure on the number though. I feel i might have miscounted during the
average joe on CrossFit East Bay WOD 100201: 351RX quite a bit harder than i anticipated. Rounds 5-8 of push-ups were about
Raphael on CrossFit East Bay WOD @ GWPC 100128: hehehe... The music was quite epic... makes me think it's a Chinese Weightliftin
doron on CrossFit East Bay WOD @ GWPC 100129: warmup: 1mile run warmup 2: 30 reps at 165# (50% of 1RM) in 60sec (25 completed
Riam on CrossFit East Bay WOD @ GWPC 100129: I seemed to have lost a black long sleeved patagonia shirt this evening during c
Elaine on CrossFit East Bay WOD @ GWPC 100128: WOD #1: 4 rounds Rx in 15 minutes. Had to leave early to catch Bart.
Philadelphia SEO on CrossFit East Bay Rest Day 090406: CrossKitchen - Hormone spotlight: Insulin: Wow, i totally agree with this one awesome.
average joe on CrossFit East Bay Restorative @ BIW 100127: I didn't understand what restorative meant so i googled it. The results were:
Nina on CrossFit East Bay Restorative @ BIW 100127: You know I am kidding, right?