CrossFit East Bay WOD(s) 081008: Weighted Pull-Ups 1-1-1-1-1-1-1/"Barbara"
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.
7PM - Ironworks
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.
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]
9 Comments
Best Perfomance 090104:
Women: Polly 85x5
Men: Leon 165x5
Firebreathers 090103:
Women: Polly 9:21
Men: Maximus 7:11
Women: Polly 85x5
Men: Leon 165x5
Firebreathers 090103:
Women: Polly 9:21
Men: Maximus 7:11
30-Day No Sugar Challenge:
Alex D. 0 Days
Daniel O. 0 Days
Ev R. 0 Days
Maximus L. 0 Days
Ynez A. 0 Days
Brandon C. 0 Days
David B. 0 Days
Bekka 0 Days
Raph 0 Days
Gita 0 Days
Ellen 0 Days
Leon 0 Days
James M. 0 Days
Alex D. 0 Days
Daniel O. 0 Days
Ev R. 0 Days
Maximus L. 0 Days
Ynez A. 0 Days
Brandon C. 0 Days
David B. 0 Days
Bekka 0 Days
Raph 0 Days
Gita 0 Days
Ellen 0 Days
Leon 0 Days
James M. 0 Days
James M, sorry I flipflopped on the time several times and then couldn't even make it. I was bummed not to be able to run. It's not my style to flake. It was not a negotiable work thing, unfortunaltey. How did it go?
All: I may modify tonight's 7pm strength wod a bit, on Max's suggestion, but it will still be lifting and it won't be a radical change...
I am thinking backsquat, strict press, deadlift
3-3-3-3-3 for each.
Ok, here are the modifications for tonight:
Back Squat 3x5
Strict Press 3x5
Power Cleans 3x5
The intent w/ the power cleans is to go as heavy as is safely possible. The bottom of the power clean is basically, a deadlift. As one of the main objectives of this series is to improve CFT and bench press weights, I'm trying to incoroporate as much of those lifts into this schedule.
You guys could try Clean-Deadlift, or "CDL" too. Chose a weight that is about 110% of your 1RM clean and pull it as high as you can from the floor.
Barbara: 37:35 RX
The 3 minute rests felt like a lifetime. We could have taken a nap!
pull up: 25, 45, 70, 90, 100 (barely go chin to bar)
Barbara 34:09 rx
Taking a half-volume week to let my ankle and shoulder recover.
Barbara: 20:00 even. Subbed 1.5 pood KB swings for pullups.
50% Half Reps, half rest
26:45
Round 1 _ 3:29 _ 1:41
Round 2 _ 4:14 _ 1:33
Round 3 _ 4:05 _ 1:33
Round 4 _ 4:30 _ 1:46
Round 5 _ 3:53
Elaine: I knew your time was crazy fast before I even saw it. However, I did Barbara, without pullups and without rests (25:00) and realized how ridiculously fast you and James C. did this. OH MY GAWD! When I hear an echoing boom from the general location of the gym, I'll know it's the two of you breaking the sound barrier.
I am lucky to have the gift doing pullups fairly well. The only sound you will hear from me is the grunting, huffing & puffing and the occasional curse word.