Full Lung Capacity Bouldering Benefit

When one of our own goes down, we must all rise up to help. This is something I think we all know, we all preach, and now we will all practice. This is a reminder of a benefit coming up, November 1st, from 6-10pm at Berkeley Ironworks. Rowan Jimenez needs our help for a lung transplant...our help, is the least we can do.

Here is the official info on the event, which is absolutely not one to be missed!

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

BTB CrossFit Nicole-Eva-Annie Halloween 2007

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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.

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.

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WOD 081029

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.

Prasanna K. Bottom of Overhead Squat

This is a pretty good, fairly mature overhead squat, overall an outstanding effort for a first heavy OHS attempt!

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Kipping Pull-Up (Old-Style, Chin Over Bar Only)

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.

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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.

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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."

"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 081024

"Fran"

Three rounds for time of 21-15-9

Thruster 95#/65#

Pull-Ups

Compare to: 080904

Post time to comments

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1:49 "Diane"

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2:19 "Fran"

WOD 081023

"Diane"

3 rounds for time of 21-15-9

Deadlift 225/155 Pounds
Handstand Push-Ups

Our new warmup:

James M. represents at CrossFit Redding

Wednesday 081022

Athletes Choice:

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]

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50 Consecutive Chest To Bar Pull-Up Challenge

The 100 day burpee challenge has drawn to a close. Congratulations to CFEB athletes Chuck Sana and Erica Martinez for completing it.

CrossFit East Bay offers the following challenge, with the goal of being able to perform 50 consecutive C2B (chest to bar) pull-ups, or as many consecutive C2B pull-Ups as possible (meaning more or less).

Track your progress here: "CFEB 50 Consecutive Chest-To-Bar Pull-Up Challenge Log"

This challenge will take 100 days.

On day one, Wednesday, October 22, athletes will perform ONE chest-to-bar pull-up.

Every other day the athletes will perform one additional consecutive chest to bar pull-up:

Day One: One C2B Pull-Up
Day Three: Two C2B Pull-Up
Day Five: Three C2B Pull-Up
...
Day One Hundred: Fifty C2B Pull-Up

C2B Pull-Ups can be performed as part of the WOD, assuming there are enough consecutive pull-ups in said WOD. For instance, 37 consecutive pull-ups can be performed in Murph, or Angie, but not Cindy or Helen.

If the athlete fails to hit the target number (for example 15 pull-ups on day 30) they will try again (for the preceding example, 15 pull-ups on day 32). If they fail again (for the preceding example 15 pull-ups on day 34) they will drop back 2 pull-ups ( for the preceding example, 13 on day 36, 14 on day 38, 15 on day 40).

If, as above, the athlete falls behind, and at some point feels they can make up some, or all, of the pull-ups, they may attempt it. For the above example, on day 42, 21 pull-ups are called for, but the athlete's target is 16, if they can manage 18 they then attempt 19 or more on day 44.

The point of this challenge is not to accumulate as many reps as possible, but to perform as many consecutive C2B pull-ups as possible, any and all modifications which will lead to doing more consecutive C2B pull-ups are allowed and encouraged, including:

• Starting at a higher number of pull-ups on day one (such as 80% of max rep C2B pull-ups)
• Using a different pyramid scheme
• Anything that will lead to more consecutive C2B pull-ups

You may buy-in at any time, by performing either the RX reps for the day, or your personal best.

Prizes:

Winners in the following categories will receive a CrossFit East Bay "It Hasn't Killed Me Yet" T-Shirt with "C2B Challenge Winner" emblazoned thereon.

Most Men's Consecutive C2B Pull-Ups
Most Women's Consecutive C2B Pull-Ups
Most Boy's (under 16 at start of challenge) Consecutive C2B Pull-Ups
Most Girl's (under 16 at start of challenge) Consecutive C2B Pull-Ups
Most Men's Masters (over 40 at start of challenge) Consecutive C2B Pull-Ups
Most Women's Masters (over 40 at start of challenge) Consecutive C2B Pull-Ups

To be eligible to win, you must be a member of an affiliate, and post a video on YouTube of your effort, filmed at an affiliate, within 24 hours, PDT of the conclusion of the challenge at midnight on day 100. You must post the link to CrossFit Message Board Thread "CFEB 50 Consecutive Chest-To-Bar Pull-Up Challenge Log".

Standard: the standard is the same as the 2008 CrossFit Games standard:

Each rep of the pull-up will count only when full range of motion is achieved. The bottom limit is your arms fully extended. The top limit will be when any part of your chest (from the clavicle down) physically touches the bar. Again, the rep will be considered complete only when your chest contacts the bar. See Photo, above.

Note to CrossFit East Bay Athletes: at the conclusion of this challenge, only C2B pull-ups will count as RX in our WODs.

A word to the wise. If you plan on coming to all, or most, of next week's classes, I strongly suggest you take the next two days as rest days.

In the meantime here are some things I think are worth looking at:

Obama 2004 Convention Speech. CrossFit East Bay officially endorses Obama for President.

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Good, skeptical look at various topics:

• Problems with nutritional supplements
• Double Blind Testing
  
• The problem with retrospective studies: Why what's good for you changes
• Homeopathy: Diluted and deluded
• Sodascience - An open letter to the thirsty
• The "Bullshido" of martial arts and no-touch knockouts

Post thoughts to comments

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And on the lighter side: "IN-N-OUT Fran"! - I'm down for this as a cheat day workout any takers? OK to sub veggie burgers for vegetarians.

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11 AM

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)

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Noon O'Clock

Tabata Cindy

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

5 Pull-Ups
10 Push-Ups
15 Squats

WOD 081018

Front Squat 5-5-5-5-5

WOD 081017

Deadlift 5-5-5-5-5

Compare to: 080612

Post loads 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 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.

Due to my elbow injury I have not been able to teach the muscle-up for some time now: I appreciate the demo help I have been getting, especially right before M-U WODs!

Here is a "How-To" video I did earlier this year.

630PM
Peer Workout Hosted By EV at GWPC
"Linda" AKA "3 Bars of Death"
10-9-8-7-6-5-4-3-2-1
BW Bench Press
¾ BW Clean
1 ½ BW Deadlift
Set up three bars and storm through for time.
This is not a CFEB sanctioned event. You are responsible for knowing how to do the movements.
DON'T BENCH WITHOUT A SPOTTER!!!
Sub dumbbell bench if spotting is not practical!

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Why All Women Should Lift Weights

I often hear female clients say that they are worried about lifting weights because they:

• don't want big muscles

• only want to "tone" or "lengthen" their muscles

• don't want to "look like a man"

These concerns are baseless and can lead to women neglecting one of the most
effective tools for preventing osteoporosis, and maintaining optimum
health. To begin with, unless a woman is off the charts in terms of
ability to develop muscle, she will not be able to gain significant
muscle mass, even should she want to, without truly Herculean (or
Amazonian) effort. Women generally do not have enough Testosterone to
support large muscles. There are, of course, exceptions such as Olympic
Sprinter Marion Jones (above, far left), but even an athlete so gifted
as she in ability to gain muscle mass felt the need to chemically
enhance her testosterone levels. So we see that getting big muscles is
not a concern, nor should it stop women from lifting weights.


The idea that muscles can be "toned" or "lengthened" by special or unique
exercises is false. Despite the claims of some Yoga and Pilates
practitioners, this is not possible. The shape of one's muscles, and,
hence, limbs and torso, is the product of three things:

• Genetic shape of the muscles
• amount of muscle mass
• amount of "inert metabolic material" (fat)

You were born with muscles which have the same basic shape they do now, and
they will continue to have that shape your whole life. This can easily
be seen by looking at a few people's calves. Some have an insertion
point high on the leg, and therefore look round and more muscular.
Others have a lower insertion point, and look longer and leaner. There
is no way to change this. However, you can add some muscle mass which
will make your limbs look fuller and more shapely, which brings us to
our last point. No matter how shapely or toned your muscles are, if
they are covered in a thick layer of fat, they won't have much
definition. Women generally should maintain 14-22% bodyfat for a
combination of optimum health, athleticism and aesthetics. Just as too
much fat is unhealthy and aesthetically undesirable too little will
detract from health, athletic ability and a pleasing shape.


Thinking that lifting weights will make you "look like a man" is misguided.
Perhaps, if you try really, really hard, you might after some years of
effort develop a look like Linda Hamilton in "Terminator 2", Demi Moore
in "GI Jane" or Angela Basset  in just about anything. Would that be so
bad?

Lifting weights is a wonderful health-giving activity for
all people, and that includes all women. It builds bone density,
prevents osteoporosis, burns calories up to 24 hours after you have
finished doing it and contributes to overall health and prevents
decrepitude. You would like to be able to walk when you get older right?

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

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.

Friday 081010

Your choice of:

"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.

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.

Enlarge image

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

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

Wednesday 081008

5PM:

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.

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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.

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Enlarge image

Burgener and Rippetoe Bar by York Barbell

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

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

How To Flip A Tire

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081007

5PM - Berkeley High Track

Peer workout hosted by James M.

3x800 Meter Runs every 8 minutes on the 8th minute

Not a CFEB sanctioned event.

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5:30 PM

Parkway Theater

Presidential Debate

Hosted by Daniel and Bekka

18 and Over

Stuart 450 Pound Tire Flip

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6PM - GWPC

"Lynne." peer workout hosted by Ev.

5 rounds

Max Rep Bodyweight Bench Press
Max Rep Pull-up

Rest as needed between sets.

This is not a CFEB sanctioned event. Your are responsible for knowing how to do the exercises.

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

"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!

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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"

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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

Friday 081003

For time:

Three Rounds

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

I will be making sandbags at GWPC from Noon to 3PM. Please come help if you can.Sorry folks had a vehicle problem, this is going to have to wait.

Thursday 081002

With a continuously running clock do one 135 pound Hang Clean and Jerk the first minute, two 135 pound Hang Clean and Jerks the second minute, three 135 pound Hang Clean and Jerks the third minute... continuing as long as you are able.

Sub 100 pound sandbag

OR

With a continuously running clock do one 75/45 pound sandbag Clean and Jerk the first minute, two 75/45 pound pound Clean and Jerks the second minute, three 75/45 pound sandbag pound Clean and Jerks 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.

Enlarge image

"Steve Davis: Certified" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]