CrossFit East Bay WOD @ Ironworks 081221
Gita D. High above Tahoe
Running Mico-Clinic RAIN OR SHINE: NO WHINING ALLOWED.
- 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
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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
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Skill Levels 1-4
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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.
Rhetorical question: is bacon the ideal crossfit breakfast?
Semi-rhetorical answer:
Zone says bacon is not an ideal meat b/c it's an inferior source of protein and fat.
Good Calories, Bad Calories says saturated fat is not bad for you.
CrossFit, et al says: eat breakfast and on the hierarchy of most breakfast foods (refined carbs galore) bacon is a good choice.
Bring some extra bacon for me!
I believe that scrambled eggs in bacon bowls is ideal: http://www.notmartha.org/archives/2008/02/27/bacon-cups/
RE: the WOD, I got 100 in 6 rounds
Thanks Gita for the clinic - it was extremely useful! Although my calves are already yelling at me.
Thanks Gita for the clinic. I definitely noticed a difference. Too bad I was sucking wind most of time...
And all whining was confined to thought bubbles over my head. Does that count?
115 in 6 rounds, but ran 7 times.
Thanks Gita for sharing your running expertise! I'm not feeling anything in my calves so I probably wasn't doing that correctly, but my posture is better. I'll work on it!
115 in 6 rounds (25/22/20/18/16/14)
Thanks for the running clinic Gita.
I guess running with good form is just as important having good form with any other crossfit exercise.
I'll to try to concentrate and maintain good form when running, even when I'm exhausted (rather than folding up into slumped over dishtowel like I normally do).