CrossFit East Bay WOD @ GWPC 081024: "Fran"
11 Comments
Schedule/Rates
Classes daily:
SCHEDULE
Mon 5/6PM
Tue 6PM
Wed 5/6PM: Ironworks
Thursday 5/6PM
Friday 6PM
SatNoon/1PM: Ironworks
Sun 11/Noon: Ironworks
Unlimited Classes + Touchstone Gym Membership $67.00 per month. $100.00 initiation fee, no contract. Drop-In $12.00
Personal Training: $65.00 per hour (package discounts available). Use fee applies for non-members at GWPC. 510.910.2919
Contact/Location
Trainers/Maximus
Trainers/Daniel
CrossFit East Bay at GWPC *
520 20th Street
Oakland CA
94612
Map Page
* some classes at nearby sister facility, Ironworks
Services/Shopping Cart
July 2010
Recent Posts
- CrossFit East Bay WOD @ GWPC 100726
- CrossFit East Bay WOD @ BIW 100725
- CrossFit East Bay Beginner WOD @ BIW 100724
- CrossFit East Bay WOD @ GWPC 100723
- CrossFit East Bay WOD @ GWPC 100722
- CrossFit East Bay WOD @ BIW 100721
- CrossFit East Bay Beginner WOD @ GWPC 100720
- CrossFit East Bay WOD @ GWPC 100719
- CrossFit East Bay WOD @ BIW 100718
- CrossFit East Bay WOD @ BIW 100717
Categories
- Adventures
- Build A Home Gym
- CFEB Original WODs
- Challenges
- Climbing WODs
- Competition
- CrossFit Games Skill Work
- CrossKitchen
- Events
- Firebreather Throwdown
- Fundraiser
- General Fitness
- Gymnastics Skills
- Main Site WOD
- Max Effort
- Metcon
- Movies
- Nutrition
- Obama
- Olympic Lifting
- Open Gym
- Philosophy & Poetry
- Photos
- Popular Research
- Products
- ROD
- Rant
- Service Anouncements
- Skill WOD
- Skills, Drills and Records
- Social Climbing
- Track WOD
- Training Theory
- Video
- WOD
About this Entry
This page contains a single entry by Maximus published on October 23, 2008 11:19 PM.
CrossFit East Bay WOD @ GWPC 081023: "Diane" was the previous entry in this blog.
CrossFit East Bay WOD @ Ironworks 081025: "Murph" is the next entry in this blog.
Find recent content on the main index or look in the archives to find all content.
Google Search
Notable Perfomances
2K Row
Andre 6:50 (Club Record)
Deadlift 1RM
Jessica B. 240 - PR
Nina 215 - PR
Lyn 210 - PR
Andrea L. 200 - PR
Rebecca R. 165 - PR
AJ - 400 - PR
Andre - 350 - PR
Daniel - 340 - PR
Su - 340 - PR
John - 305 -PR
Alex 250 - PR
Daniel - PR
Links
CFEB RECORDS
CrossFit
CrossFit FAQ
Is CrossFit Original?
RX Checklist
Lifting Max % Chart
Skill Levels 1-4
Friends Of CrossFit East Bay
CrossFit Oakland
CrossFit Black Box NYC
CrossFit Virtuosity
On Rock? Rock On
Sweatin & Snackin
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
cheryl on CrossFit East Bay WOD @ GWPC 081024: "Fran": 12 something RX. I think my last time was around 15, so this is a definite impr
Bill on CrossFit East Bay WOD @ GWPC 081024: "Fran": We did "Fran" on Tuesday: Matthew 9:19 Rx, 1st time Rx, Johnny 12:00 60lb Thru
prasanna on CrossFit East Bay WOD @ GWPC 081024: "Fran": 14:40 not RX (75# sandbag)
james on CrossFit East Bay WOD @ GWPC 081024: "Fran": Damn James C., 4:29 is smokin!!!
Maximus on CrossFit East Bay WOD @ GWPC 081024: "Fran": Bouncing in this case means coming down under control without letting go of the
james c on CrossFit East Bay WOD @ GWPC 081024: "Fran": 4:29 rx (I thought I was feeling good, but I didn't think I felt that good)
Ev on CrossFit East Bay WOD @ GWPC 081024: "Fran": I sit corrected.
Maximus on CrossFit East Bay WOD @ GWPC 081024: "Fran": You must lower the weight under control. If "bouncing" will give you a sub-2 Dia
Ev on CrossFit East Bay WOD @ GWPC 081024: "Fran": Hmmm, that's an interesting point. With regard to competing and doing as prescr












I don't like how one can bounce the weight off the floor on multiple deadlifts; it's much easier. I caught myself doing it as well to speed up reps.
Hmmm, that's an interesting point. With regard to competing and doing as prescribed, I belive that if you're doing cleans or snatches, it's fine to catch it on the way back up. If you're doing deadlifts, you must lower it all the way down, touch and come back up. You cannot drop it and you cannot bounce. But don't take my word for it. Max?
You must lower the weight under control. If "bouncing" will give you a sub-2 Diane, more power to you. - Max
I sit corrected.
4:29 rx (I thought I was feeling good, but I didn't think I felt that good)
Bouncing in this case means coming down under control without letting go of the bar. Not dropping, releasing and catching.
Damn James C., 4:29 is smokin!!!
14:40 not RX (75# sandbag)
We did "Fran" on Tuesday: Matthew 9:19 Rx, 1st time Rx, Johnny 12:00 60lb Thrusters, Bill 15:33 Rx, lst time Rx. Congrats, James, very impressive
12 something RX. I think my last time was around 15, so this is a definite improvement, thanks mostly to faster pull-ups.
11:24 not Rx. I did strict overhead presses with a 45# sandbag instead of doing the thrusters.