December 2008 Archives

WOD 090101

Midnight WOD - Start the New Year off with a commitment to fitness:

Run 5K

Post time to comments.

Meet Here (across From Gold's Gym at the pull-up bars):

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3 PM

Gita's Place

"2009"

1 200m run uphill
1 200m run downhill
20 sit-ups
10 push-ups
9 burpees, collect token

There will be 49 tokens at the top of the hill. Once all the tokens are collected, the athletes will have performed 2,009 reps (each run = 1 rep). Your score is how many tokens you've collected. Incomplete rounds will be counted in the event of a tie with the person with the most tokens plus reps being the highest scorer.

Guest Coached by Daniel O. who plans to get his L1 Certification this year.

Post tokens collected plus partial reps to comments.

Midnight WOD - Start the New Year off with a commitment to fitness:

Run 5K

Post time to comments.

Meet Here (across From Gold's Gym at the pull-up bars):

View Larger Map

5PM ONLY - IRONWORKS

Wednesday 081231

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 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 081111.

Enlarge image

Pegasus Racing

Midline Stability Part 2 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

Omotesando climbing wall, Tokyo

6PM - 9PM Ironworks

Social Climbing at Ironworks

Hosted by Daniel and Rebecca: come climb with the CFEB crew. If you don't know how this is a great opportunity to learn to top-rope: you don't need to own equipment, but there is a nominal fee for harness and shoe rental.

WOD 081227

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

Post splits and total time to comments.

Announcing CrossFit "FireBreathers" (Advanced) Class

Starting in 2009, Saturdays at 3PM, CrossFit East Bay at Ironworks will hold a "FireBreathers" class for CFEB's strongest, fastest, toughest athletes. The WODs (Workouts Of the Day) will be "Throwdown"-style; each month's workouts will be chosen in such a way that a cumulative score can be recorded. For instance a month might consist of "Diane", "Fran", "Helen" or other WODs that consist of a fixed number of reps done for time, with the winner being the woman and man with the lowest cumulative time for the month. This will be for those who want to push their fitness, metabolic capacity and performance to the limit. There will be no whining, no excuses, no scaling and nothing less than excellent form and full ROM (Range Of Motion) will be tolerated. So suit up in your best Lulus and CF Ts and come get your Handstand Push-Ups, Muscle-Ups, 2 Pood Kettlebell Swings, 275# Deadlifts, 135# Thrusters, Double-Unders (and whatever else we throw at you) on.

WOD 081226

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

Post loads to comments.

If you have your own bars and/or bumper plates, bring them.

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 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

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.

Elaine E. Burpees in Costa Rica Part One

Andy gets the 240# Atlas Stone off the deck

081222

6PM - ? GWPC

Social Climbing at GWPC

Hosted by Daniel and Rebecca: come climb with the CFEB crew. If you don't know how this is a great opportunity to learn to top-rope: you don't need to own equipment, but there is a nominal fee for harness and shoe rental.

Holiday Schedule and additional classes starting in 2009.

081224

5PM only at Ironworks

081225

1PM at Alex and Rebecca's place; details to follow.

081226

5PM only at GWPC

081227

Normal Schedule

081228

Normal Schedule

081231

5PM only GWPC

090101

TBA @ Gita's place

090102

6PM

090103

11AM & Noon (permanent schedule change)

3PM Fire-breather's Throwdown (Advanced Class). This will be a throwdown format. Leon and I will alternate months of coaching. The four (or five) WODs in the month will all be ones which can be scored the same way. For example Fran, Diane, Helen, Grace with winner being the person with the lowest cumulative time. Another possibility would be four AMRAP workouts with the winner being the person with the highest number of cumulative rounds. (permanent schedule change)

090104

11AM & Noon

090107

Normal schedule

090108

6&7PM (change pending approval)

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

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

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

WOD 081219

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).

WOD 081217

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

Post time to comments.

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

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

Gita Mid 10K overhead WOD

CFSF Holiday Party Open to all Affiliate members

WOD 081217

5&6PM

For Time:

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

Post time to comments.

Great Post from CrossFit Virtuosity, Keith W's (My original CF Coach) Affiliate in NYC

I've been involved in an online conversation about this topic HERE as well.

Strong Is Why We Are Here "Strong is why we are here." This is what Coach Mark Rippetoe said to a group at the Basic Barbell Certification. I assumed that was obvious to the room of 30 people that shelled out $600 to learn how to lift barbells. Obviously, we are here to get stronger. However, upon further reflection I uncovered a deeper, more profound meaning to what Rip had said. If you believe the Theory of Evolution, then you must believe that our ancestors were the strongest and fittest among their peers. Thus each successive generation inherits the good, strong genes from the previous generation as the weak ones are weeded out. The phrases "only the strong survive" and "survival of the fittest" simplify this concept nicely. I know from riding the subways here in New York City, it is near impossible to believe that this is the genetic cream of the crop. However, let us assume that the Theory of Evolution is true and that deep within each of us lies potential--great genetic potential. Realizing potential is a concept that most people do not appreciate. Scientists have supposedly discovered genes for lots of traits but they also tell us these genes may or may not be expressed due to environmental stimuli. This is referred to as the Genotype-Phenotype Distinction. For example, we may have a gene that pre-disposes us for alcoholism but it will never express itself if we never take a drink. Our strength genes often work the same way: they need some environmental stimuli in the form of hard work to get them going. I, personally, have only recently come to understand the importance of strength. For years, I never considered it and then when I did consider it I fell into the misconceptions that many people have about strength. It was not until recently that I really started to understand and appreciate the value of strength. In every situation I can think of, being strong is better than being weak. This will always be true. My athletic journey began in my late twenties after my intellectual training was completed at law school. I found Brazilian jiu-jitsu and yoga: two physical practices that place a premium on technique over brute strength. These practices use colorful euphemisms like "flow" and "balance" to discourage people from muscling their way through. Then I found CrossFit and then I found Coach Rip and the importance of strength was brought to my attention and many of the myths about strength were discredited. Any reason that you can give for not wanting (or needing) to be strong can be dismissed as an excuse for not wanting to do the hard work. Period. Getting strong is simple. "Simple" meaning the idea of progressive overload is a concept that can be understood by a second grader. However, "simple" does not mean "easy." It takes hard work to become strong. Fortunately, we do not desire to be people that shy away from hard work nor do we care to associate with those people. My friend recently said to me "what intimidates some inspires others." I seek the company of those that seek inspiration and choose to inspire others. Those of us that seek to improve ourselves and our lives, revel in challenges and the rewards that come from overcoming those challenges. Strength is the jewel of our genetic inheritance. Every minute that we spend trying to get stronger brings us closer to our birthright--to realizing our potential. Hard work turns on the good genes that our ancestors passed along to us. People that choose to make themselves stronger witness changes that transcend the mere physical. Watching people grow in confidence as they grow stronger is one of the great rewards of being a coach. Many people wax philosophic about why they were put on this Earth. The answer might be as simple as "strong is why we are here." What do you think about strength? Please leave a comment. Read More Add Comment (28) Hits: 761

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10K Overhead WOD

6PM - ? IRONWORKS

Social Climbing at IRONWORKS

Hosted by Daniel and Rebecca: come climb with the CFEB crew. If you don't know how this is a great opportunity to learn to toprope: you don't need to own equipment, but there is a nominal fee for harness and shoe rental.

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.

Log Lift

WOD 081213

For time:

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.

WOD 081212

"Annie"

Double-Under
Sit-Up

Post time to comments.

Raph D - Six Months CrossFit

Maximus L - Two years CrossFit (I have backslid a bit)

Ev R - Two Years CrossFit

"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 081025

Post time to comments.

WOD 081210

"Helen"

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.

Stuart will be hosting a poker game tonight at 8PM. This may become a weekly event if there is interest.

• $5.00 buy-in
• WII with Rock Band and 4-person tennis on projection TV!
• Chinese Food. Yummy.

Location

XXXX
Doyle St
Emeryville

EMAIL HERE FOR ADDRESS

or text:

Max: 510.910.2919
Stuart: 415.305.5558

081208

6PM - ? GWPC

Social Climbing at GWPC

Hosted by Andrea: come climb with the CFEB crew. If you don't know how this is a great opportunity to learn to toprope: you don't need to own equipment, but there is a nominal fee for harness and shoe rental.

Bonus WOD:

"Only The Strong"

Three rounds for time of 3-2-1 reps
Tire Flip 100 feet 550#
Power Clean 155#
Barrel Push 100 feet 200#
Kettlebell Swing 2 Pood
Sled Clean-Drag 100 feet 220#
Farmer's Walk 100 feet 290#

Shawn: 35:58
Maximus 49:10

Post time 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 081206

11AM

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

Post loads 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.

Bartendaz (World-Class Ghetto Gymnasts)

WOD 081204

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

Post loads and bodyweight to comments.

WOD 081203

5PM & 6PM

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

Post loads to comments.

Cheryl Haworth 286# C&J

http://weightlifting.teamusa.org/athlete/athlete/1099
http://www.nbcolympics.com/athletes/athlete=930/bio/index.html

http://www.ucdavis.edu/spotlight/0308/documentary.html
http://www.ucdavis.edu/spotlight/0308/filmmaker.html
http://www.ucdavis.edu/spotlight/0708/olympics.html