January 2009 Archives

WOD 090121

Weighted Pull-Ups 5-5-3-3-3-1-1-1-1

Post loads and bodyweight to comments.

Party for Evelyn R tomorrow! Please come to a potluck dinner after class, about 2 miles from the gym, don't bring anything containing sugar (or beer) if you can help it: Ev will be on day 26 of the 30-day Sugar-Free Challenge. Details Below.

Also don't miss a special WOD tomorrow "Evelyn". Stay tuned for details.

Time and Place

Start Time:	Friday, January 30, 2009 at 7:30pm
End Time:	Saturday, January 31, 2009 at 12:00am
Location:	Alex and Rebecca's
Street:	1431 Center Street
City/Town:	Oakland, CA
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Wednesday 090128

Thruster 1-1-1-1-1-1-1 reps (less experienced athletes should do triples instead).

Post loads to comments.

Compare to 081101.

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COP Reaper, Fallujah

National War Collage Lecture, Q & A Part 1, CrossFit Journal Preview - video [wmv] [mov]

Tuesday 090127

Rest Day

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First batch of Operation Phoenix gear staged for delivery.

Rob Orlando, Hybrid Athletics , Workout - video [wmv][mov]

"A Wii Workout: When Videogames Hurt" by Jamin Warren - Wall Street Journal

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.

I will probably be bouldering if anyone wants to do that instead.

Post routes completed or attempted to comments.

Mountaintop Burpees

WOD 090125

11AM

Max burpees in 45 minutes

Post number of burpees to comments

Noon

Run 10K

Post time to comments.

WOD 090123

11AM & Noon

AMPAP* in 20 minutes

5 Push-Up
10 Sit-Up
15 Jump Squats

Post rounds completed to comments.

* As Many Rounds As Possible

3PM

Firebreathers (advanced)

Skills
Squat mechanics
KB Snatch
Double-Under

50 Double-Under
25 Kettlebell Swing, 2P/1.5P
50 Double-Under
25 Kettlebell Clean & Jerk 1.5P/1.0P
50 Double-Under
25 Kettlebell Snatch 1.5P/1.0P

Post time to comments.

Friday 090123

"Mr. Joshua" (ish)

Five rounds for time of:
Run 400 meters
60 sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

Compare to 081126.

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Rare CrossFit - Diamond Head, HI

Forward Roll with Jeff Tucker by CrossFit Again Faster - video [wmv] [mov]

Thursday 090122

Five rounds for time of:
45 pound barbell or plate Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Compare to 070113.

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Lake Culpepper, CrossFit KMSF - Utah

Rip on Grip - video [wmv] [mov]

Wednesday 090121

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

Compare to 070713.

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Katon Callaway and Jeremy - Notre Dame

DO-WIN Shoes On Sale! Click HERE.

Click on "Oly Accessories" on left side of page.

Why Weightlifting Shoes?

Andrew Charniga, Jr.
Sportivny Press©

It is common knowledge that an athlete's apparel varies according to the sport. This is especially true for shoes. In his book The Dialectics of Nature, the Marxist philosopher Engels observed the harmony between form and function in nature. The need for harmony between the form and function of the athletic shoe is absolutely imperative in sport.

For instance, in Track and Field, the design and function of the athlete's shoes for each event vary according to the specifics of the activity. A distance runner would not wear a sprinter's shoes for the 10,000 meter event and vice versa; yet both are running events.

In many cases there is not a great deal of versatility in terms of what would appear to be similar athletic shoes. The spiked shoes designed for baseball are not appropriate for football even though both sports require a shoe that provides traction for running short distances.

So, it should come as no surprise that there is a special shoe made for weightlifting. The weightlifting shoe is rather unique in the world of sports because it features a raised heel. The form of the shoe has evolved over the 100+ years of international weightlifting competitions. Today the form of the top model of weightlifting shoe is in harmony with its function in the modern competition program.

The history of the design and the function of the modern weightlifting shoe is traceable in the history of the evolution of the technique of the weightlifting exercises.

The Evolution of Weightlifting Technique:
The Form and Function of the Modern Weightlifting Shoe Evolves

Rest of absolutely exhaustive article is HERE.

How Long, Not Long!

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Speech in , Montgomery, Alabama after the incident on the Edmund Pettus Bridge, Bloody Sunday. A horrified nation watched the reality of the vicious racists dominating the Southern US as ABC television interrupted a Nazi war crimes documentary, "Judgment in Nuremberg", to show footage of the violence in Selma. This was the culmination of the Civil Rights struggle of the 1960s that resulted in President Johnson signing the Voting Rights Act, and signaled the end of segregation and state-sponsored terrorism in the Southern USA.

Last Speech

680403

Chillingly prescient last speech less than 24 hours before being assassinated.

"I Have A Dream"

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Famous "Dream" speech. If you have only heard the brief snippet commonly played, listen to the whole thing. Rep. John Lewis, in his semial book on the Civil Rights struggle, "Walking With the Wind", says that Mahalia Jackson, sensing that the speech was falling short, told King "Tell them about the dream". This would be at about 12:10, and you may be able to hear her in the background saying "Yes"! as he begins.

The Dream becomes reality?.

"For too long, our nation has tolerated the insidious form of discrimination against this group of Americans, who have worked as hard as any other group, paid their taxes like everyone else, and yet have been denied equal protection under the law...I believe that freedom and justice cannot be parceled out in pieces to suit political convenience. My husband, Martin Luther King, Jr. said, "Injustice anywhere is a threat to justice everywhere." On another occasion he said, "I have worked too long and hard against segregated public accommodations to end up segregating my moral concern. Justice is indivisible." Like Martin, I don't believe you can stand for freedom for one group of people and deny it to others".

Coretta Scott King on Gay Rights

Bayard Rustin, openly gay organizer of the "March on Washington"

Post thoughts on how far we have come and how far we have to go to comments.

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 toprope: you don't need to own equipment, but
there is a nominal fee for harness and shoe rental.

Ronnie Coleman (8X Mr. Olympia) 800 pound DOUBLE deadlift!! Granted he uses special vitamins, but at his level, everyone does. Unlike typical bodybuilders, his routine is mostly heavy compound multi-joint barbell work. If he had not decided to concentrate on physique he would likely have dominated in PLing.

Bonus: check out the trainer/fluffer @ 1:10. I can provide similar service, but it will cost extra!

LEAD CLINIC WITH MIKE:

RSVP HERE

WOD 091018

For time:

Run 400 Meters
50 Sit-Ups
Run 400 Meters
40 Jump Squats
Run 400 Meters
30 Push-Ups
Run 400 Meters
20 Pull-Ups (Men C2B)
Run 400 Meters
10 Burpees

Post time to comments.

WOD 090117

LEAD CLINIC WITH MIKE:

RSVP HERE

11AM and Noon

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

Post loads to comments.

3PM Firebreathers (advanced)

Skill Work:

• Rope Climb
• Hollow Rock
• Kettlebell Snatch

Throwdown:

100 Kettlebell Hang Snatch 1.5P/1.0P

Post time to comments.

Axle Press

Ironmind Applon's Axle

This is a very important quote from Rip's new book "Strong Enough"

"Your appearance when fit is almost entirely a function of your genetics,
which are expressed at their best only when training is at its highest
level, and the is level is only obtainable from a program based on an
improvement in your performance in the gym of on the field. And the
best improvements in the gym occur when participating in a program that
looks more like performance athletics-- the kind of training done by
competitive athletes - than one that looks like waving your arms and
legs around on a machine or slowly rolling around on the floor".

"Strong Enough" pp 118

WOD 090116

"Man Overboard"

WOD 081107

Man Overboard!

The total rowing of all the athletes must total 5K. If there are 10 athletes, each row will be 500meters (500X10=5000) and there If there are 2 athletes each row will be 2500 meters (2500X2=5000), etc.

Workout:

This is a Version of "Man Overboard" from CrossFit NYC Black Box.

The rower is the 'pace car'.

The time it takes to row is the time you have to do each movement.

Upon completion of the row, the rower yells out "Man Overboard" and the coach calls "Rotate" or "Switch", everyone then moves to the next station.

There is no rest in this workout: as soon as the Coach calls "Rotate" you may start the next exercise. Total score is total reps completed. The row does not count towards points. If you are trying for the highest score, you want to row as fast as possible to prevent others from being able to complete a lot of reps. However the trade-off in metabolic capacity of going full-bore must be considered as well.

Post reps completed to comments (row does not count for score).

A few more CFEB Ts left.

WOD 090114

6PM

Athletes Choice:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Post number of minutes completed to comments.

-OR-

With a continuously running clock do one push-up the first minute, two push-ups the second minute, three push-ups 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.

7PM

Deadlift 5-5-3-3-3-1-1

Post loads to comments.

WOD 090114

5&6PM

Run 800 Meters
21 Kettlbell Press left 1.5p/1.0P
21 Kettlebell Press right 1.5p/1.0P
Run 800 Meters
21 Kettlbell Push-Press left 1.5p/1.0P
21 Kettlebell Push-Press right 1.5p/1.0P
Run 800 Meters
21 Kettlebell Push-Jerk left 1.5p/1.0P
21 Kettlebell Push-Jerk right 1.5p/1.0P

Post time to comments.

CrossFit East Bay is one year old today!

Here is the very first WOD.

Post your one year improvement to comments.

Celebrate with a CFEB Logo T-Shirt.

Purchase Here

CrossFit East Bay T-Shirts are available two styles:

Men's

Women's

Both are high-quality, wicking technical fabric shirts suitable for high-intensity exercise. Sizes are athletic, so show off your CF bod with your normal size or go one up. Women will also like the Men's small. I myself, being a person of, um, impressive width and girth am just fine in a medium (5' 8", 185#).

Front

Back

CFEB Tees will get you a 215x10 deadlift!

Until she purchases her own kettlebell, Andrea sleeps at the gym. She
cannot bear to be parted from her beloved for more than a few hours.
Friends and family have been bringing her food and clothing at the gym.
Her boss is none too happy about this new development but is considering
allowing her to work from the gym.

Post additional caption ideas to comments.

Post No-Sugar Challenge progress to comments.

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.

Post routes completed or attempted to comments.

Eva T Calendar

WOD 090110

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Compare to 080227

Sugar Skulls

Here is the last word on the sugar challenge. I'm hearing that it is just too hard to actually not eat any sugar whatsoever, because so much of it is hidden. That is fine. For our purposes, the no-sugar challenge means you make a good-faith effort not to eat sugar, and you don't knowingly eat sugar. That means reading labels and asking about preparation in restaurants. Anyone who accidentally consumed sugar up to now gets a one-time pass. Next time, ask or check if not sure. If you want to be totally certain, you will really not be able to eat out for the month, and I would guess just about 100% of sauces in restaurants contain sugar.

PS - We (The No-Sugar Crew) are Internet Famous!

Coach Rip on NPR!

"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice."

- Rip

WOD 090109

11AM and Noon

AMRAP* in 20 minutes

Women 1.0 P

Post rounds completed to comments.

*As Many Rounds As Possible

3PM _ Firebreathers (Advanced)

Skill Work:

Muscle-Up
Pistol
Dead-Hang Pull-Up

Throwdown:

100 Kettlebell Hang Clean 1.5/1.0P

You may switch hands as often as you like or not at all.

Post time to comments.

WOD 090109

6PM

"Little Lynn"

Rest 3 minutes between rounds

Post reps and total to comments.

T-SHIRTS ARE HERE - they are beautiful, come get yours tonight!

Rip Deadlift Intro

6&7PM

WOD 090108

Deadlift 10-10-10-10-10

Post loads to comments.

WOD 090107

Double Kettlebell Press 6-6-6-6-6

Double Kettlebell Jerk 10-10-10-10-10

Post loads to comments.

CF1W

Post interest in this event to comments. I for one would like to carpool if others are interested.

Here are the final rules of the game for the 30 day no sugar challenge:

1. All participants must sign up by posting to comments in this entry by 11:59 Jan 4th. Challenge starts at Midnight on Jan 5th and ends at Midnight on Feb. 4th. Your name will be added to the tracking board on the main page.

2. You may not use sweeteners of any kind. No honey, molasses, sucrose, fructose, stevia, etc. etc. NOTHING!

3. For the purpose of this challenge ALL artificial sweeteners are also forbidden ( e.g. Splenda, Sweet N' Low, Equal). This includes "sugar-free" foods and diet drinks.

4. Read LABELS. Any food whatsoever that contains sugar or sweetener of ANY KIND is not allowed.

5. Only consume sugar that is found naturally in foods such as fruit.

6. If you drink adult beverages, only pure spirits (vodka, whiskey, rum, etc.) and wine are allowed. No desert wine, or any other alcoholic beverage made with added sugar, such as Schnapps, or residual unconverted sugar, such as beer.

7. Post your failure or success to CFEB message board daily, or if someone wants to make an email list or other way to track this be my guest. The winner will be the person with the most consecutive days completed. The runner-up will be the person with the most overall days completed. This may be the same person or persons. Everyone will start with a "C" next to their number on day 1 (to be posted day 2). If you fall off the wagon, you lose your "C" but you might still win: you could always resort to finding out people's weaknesses and tempting them. Mine are chocolate and whiskey sours.

***Special, very ironic, prize for those who complete all 30 days!!!***

Who's in? Post to comments.

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 toprope: you don't need to own equipment, but there is a nominal fee for harness and shoe rental.

Nicole Carroll 15XBW OHS

WOD 090104

11AM and Noon

Overhead Squat 15-5-5-5

If you have extra bumper plates or OLY bars, bring them.

Post loads to comments.

Extremely interesting Main Site discussion re: above picture

WODs 090103

11AM & Noon

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Compare to: 080411

Post total reps from all 32 intervals to comments.

3 PM Firebreathers (Advanced; not suitable for beginners)

Skill Work:

Double-Under
Handstand Push-Up
C2B Pull-Up

Throwdown:

For Time:

100 Reps Kettlebell Swing 2.0P/1.5P (sub Dumbbell Swing 70#/55#)

Post time to comments.

All four Firebreather WODs this month will be in the same format (For Time: 150 reps...) The Woman and Man with the shortest cumulative time will be the months winner, and will occupy the champions box on CFEB for the following month.

Via CrossFit Oakland:

It's that time again. With the New Year just around the corner already passed, it's time to start thinking about next year's this years resolution. I suspect many of you will be committing to fitness-related goals, but what about your diet? By investing in a healthy lifestyle centered around good eating habits and diligent and consistent training, you are bound to be fitter than ever in '09! So, to kick the New Year off right, CFEB will be hosting a 30-Day No Sugar Challenge! Starting Jan 5th, we will be saying goodbye to sugar (for now)! This challenge is open to everyone!

Here are the rules:

1. All participants must sign up by posting to comments in this entry by Jan 5th or putting you name down on either white board. A tally mark will be written next to your name/tracked online to track the number of days you are sugar-free.

2. For the purpose of this challenge ALL artificial sweeteners are also forbidden ( e.g. Splenda, Sweet N' Low, Equal). This includes "sugar-free" foods and diet drinks.

3. Read LABELS. Sugar is added to many foods (condiments, deli meat, peanut butter), so it is your responsibility to watch out for hidden sugar.

4. Only consume sugar that is found naturally in foods such as fruit.

***Special, very ironic, prize for those who complete all 30 days!!!***

Who's in? Post to comments.

Coach Daniel's First WOD

WOD 090102

GWPC 6:00PM

Five Rounds:

Run 400 Meters
10 Deadlift 225#/155#
10 C2B Pull-ups

Post Time to comments.