June 2009 Archives

WTF?

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Two Rounds

6 HSPU
15 Old-School Pull-Ups (chin over bar)
21 Burpees
30 Double-unders
15 Push-Jerk 155#/105#

Go fast and hard. If you are not competent at a movement, sub in a progression. If you cannot do the push-jerks in sets of 3-5, scale back to 135#/95# or 95#/65.

Post time to comments.

So instead of spending today researching and writing a CrossKitchen article, I spent it coming up with the following game for next weekend's "Affiliate Cup WOD A," Sunday at 1pm.  Normally these workouts are a surprise, but this is somewhat different, so with Max's blessing I'm posting the rules nearly a week in advance so that people can study them and develop strategies, and any holes that you find can be plugged.  I will assign teams on Sunday, and we'll go in the Grainger back parking lot by Ironworks.  Please review these rules thoroughly, and post questions, suggestions or observations to comments.  -Daniel

SETUP

• Divide in two teams.  If there are an odd number of players, a designated "floater" will alternate teams each quarter.
• The time domain of the game is the amount of time it takes BOTH teams to row 8k, in four 2k quarters.
• Place the rowers in the center of the playing area, which is ideally about 50m long (ie, basketball court).  Each team's base is at opposite ends of the field, and is marked by a line.
• Each team is responsible for assembling a pile of weight on the center line of the field with approximately 100# of weight per player on the team.  Each discrete object has a point value where 1 point = 50 pounds (approx).  Round to the nearest half point, and weight must be within 5 pounds of 25-pound increments.  Using stickers to label each object would make this easier.  Once gameplay begins, all objects are available to all players.
  Example game:  A team of 6 players must create a pile of approximately 600 pounds, which is worth 12 points.  They could do this with one 125# barbell (2.5 points), one 95# barbell (2 pts), one 2P kettlebell (1.5 pts), one 1.5P kettlebell (1 pt), and five 45# plates (5 pts).  Or they could just use twelve 45# plates.

GAMEPLAY

• Teams line up at their baselines, and "3-2-1-Go" is called.  Teams rush to get objects and bring them back to their bases.
• Team members may take objects from the other team's base.
• The end of the quarter is called when the first rower hits the 2k, 4k, 6k and 8k marks.  The game is paused (rowers stopped and objects put down) and the score is tallied for all items IN BASE for each team.  Items in transition do not count for either side.  Teams return all objects in their half of the field to the center line.
• Each team does not necessarily need to be rowing all the time - the rower can be empty to provide a temporary advantage of numbers.  Teams may switch who is rowing at any time.  However, the game isn't over until BOTH rowers reach 8k.
• The scores from all four quarters are added up.  Highest score wins.

RULES & PENALTIES

• Touching an object demonstrates that a player has control of that object.
• OBJECTS IN MOTION MUST BE CONTROLLED BY THE PLAYER.  No throwing or dropping!  Penalty for doing so is 20 burpees, performed immediately.
• No player may touch an object that is controlled by a player from the opposite team.  Penalty for doing so is 10 burpees, performed immediately.
• No player may touch (ie, initiate physical contact with) a player from the opposite team.  Penalty for doing so is 10 burpees, performed immediately.
• If a player receives a penalty while carrying an object, he must put that object down while performing his burpees.  During this time, the object is up for grabs.
• If two players touch an object simultaneously, immediate roshambo will determine who gets it.
• One person may not control more than one object at a time.  Multiple people may control one object.
• Weight must be CARRIED.  It cannot move forward while touching the ground (ie., no rolling/dragging).
• Objects cannot be disassembled on the field during gameplay.

BANJO (OVERTIME)

• When one team has rowed the full 8k, the Banjo period begins.  The team that finishes first gains one point for every minute of Banjo, and gains an advantage of numbers by having their whole team on the field.

Here's a handy print version of the rules: RowFaster.pdf

Polly and Rebecca H. Crush.

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This space for rent.

WOD 090621

Noon

Run 800 Meters

25 Pull-Ups
50 Burpees
75 Push-Ups
100 KB swings 1.5/1.0P

Run 800 meters

1PM

Affiliate Cup WOD "A" (all are welcome), Daniel Coaching

Ironworks - Format TBA

2:30 PM

Hard Recovery - Walnut Creek Paradise

Affiliate Cup WOD "B" (all are welcome), Program Design by Torquemada

Location and Format TBA

Tom rocks the kettlebell in a godly fashion.

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WOD 090627 - Berkeley Ironworks 11am and 12noon

"Cindy Gone Bad"

In this workout you move from each of three stations after a minute. This is a three-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions, this will be FIVE rounds. The stations are:

1. Pull-ups (Reps)
2. Push-ups (Reps)
3. Squats (Reps)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Post score to comments.

CrossFit East Bay will be represented at the 2009 CrossFit Games:

Individual:

Apollonia Helm

Team:

Ynez Arce
Elaine Eng
Gita Dombrowski
Rebecca Hodges
Andy Matthews
Maximus Lewin

Coach/Captain: Daniel Olmstead, L1

12-9-6
Pull-Up
Burpee

Front Squat 3-3-3-3-3

Post times and loads to comments.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post score to comments.

Apollonia and Jenn run it out.

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WOD 090624

Three rounds for time:
Run 400 meters
21 1.5/1.0P Kettlebell Swings
12 Handstand push-ups

Post time to comments

We (ok, I) spend a lot of time decrying the evils of sugar, but sugar is not everyone's weak spot.  My wife Rebecca, if confronted with a plate of hot crispy french fries or a bowl of ice cream, would typically reach for the fries first.  Crazy, I know.

But is that really any better?  When we wince at chips and fries, it is not typically the salt that we're wincing at but the deadly mixture of fat and carbohydrates - the same as the ice cream, really.  How bad IS the salt?  Should we be concerned about it?  What's a healthy amount to eat?

It's definitely trickier to find this information in the fitness community than it is with sugar.  If we equate sugar consumption with hyperinsulinism and salt to hypertension, sugar kills far more people than salt.  But it's not really honest to lay the blame entirely at the door of one or the other - there are too many complicating factors to make a realistic cause -> effect dichotomy here.

What does it do?

The body requires some amount of sodium to function.  It maintains fluid balances, helps transmit nerve impulses, and influences muscle contraction and release.  Your kidneys are the gatekeepers, retaining sodium for when you're low and releasing excess sodium from the body via urine when you're topped up.  If you consume more salt than your kidneys can handle, then it stays in the blood and--since sodium attracts water--causes fluid retention and consequently high blood pressure.

But how bad is it, really?

Well, it ranges from pretty bad to quite bad, depending on your genes.  If you're salt sensitive (and they say about half of Americans are), your blood pressure can go up by as much as 10% after a salty meal.  Left untreated, chronic high blood pressure can lead to stroke, blindness, heart attack and kidney failure.  And for the rest of us, studies show that salt still has a measurable effect on blood pressure.

Should we be concerned about it?

You know what works great to bring your blood pressure down?  Exercise.  Not being obese (ie, not eating sugar).  Eating well.  If you're doing these things, your blood pressure should fall in line.  That doesn't mean you shouldn't keep an eye on it when you go in for your checkup - if you're eating great and exercising and your blood pressure is still higher than it should be, then your salt intake is probably the first place you'll want to look.  If you're over 50, black or have a family history of heart disease, then you should be particularly vigilant.

What's a healthy amount to eat?

The FDA recommends a daily intake of NO MORE than 2,300mg/day - roughly a teaspoon's worth.  But that's the outside level - their target is 1,400mg/day.  The average american consumes over 4,000mg/day, so you can see why they're worried.

But that average american is getting 75% of their sodium from processed foods, which tend to be extremely high in salt (have you ever looked at the ingredients for a can of cream of mushroom soup?)  So if you're following the prescription to EAT REAL FOOD, then you're hopefully not eating all that much salt anyway.

Like sugar, our addiction to salt is a learned behavior that we CAN break.  Gradually reducing the amount of salt you use will cause your taste buds to readjust and, if you were overly salt-dependent, reopen nuances of flavor that you may have lost.

How do you cut back?

If your blood pressure is worrisome, or you just suspect that you've been eating too much salt, there are some easy steps to take to cut back.

• Eat real food.  The less processed, the better.  For so many reasons.
• Cut back on condiments.  Ketchup, mustard, soy sauce and others have staggering amounts of sodium in them.
• Stop cooking with it.  Your food will taste bland at first, but then you'll readjust and stop missing it.
• Use more spices. If your tongue is busy with all those flavors, it won't be missing the salt.
• Be careful with salt substitutes - these typically work by having a little salt and some other stuff to add flavor, but the danger is that people will just use MORE substitute, winding up with the same amount of salt as before, and a bunch of other crap to boot.
• Watch what you buy.  Cured meats and brined olives contain a ton of salt.  And don't get the regular chicken stock when the low-sodium variety is right there next to it.

Rubbing it in

Salt IS associated with high blood pressure, which does cause all sorts of nasty problems.  As far as I'm aware, however, that is the only problem with it, and as such it's relatively easy to monitor.  My advice is to be aware of it, keep an eye on your blood pressure, and work on keeping your salt consumption in moderation (as with all things).

Parking is limited for the games - I have secured ONE parking spot for the team (and the site won't let me purchase more), however we need more slots, 2 or 3 more. I would appreciate it if a few people would take responsibility for getting us space(s) and post that you have done so to comments. Please note you need to do a separate transaction for each day.

www.regonline.com/2009GamesParkFri
www.regonline.com/2009GamesParkSat
www.regonline.com/2009GamesParkSun

WOD 090621

11AM and Noon

Flex Strength Day:

Everyone:

Mini Bottom-to-Bottom -Tabata

First four intervals are pull-ups, without letting go of the bar, second four intervals are push-ups, rest in plank, third four intervals are sit-ups, rest in up position, final four intervals are squats, rest in bottom position.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 4 intervals.
Tabata score is the least number of reps performed in any of the 4 intervals.

Plus:

Option "A"

Snatch 5-3-3-1-1

Bring bars and bumper plates if you have 'em.

or

Option "B" (Team CFEB and whoever else wants to)

Pick one or two slow or fast lifts or movements you need work on and do three-five work sets of each. Consult with me for guidance if needed. Alternate: Run 5K for PR.

Danette and Goliath

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WOD 090619

75 KB Swings 2.0/1.5P
50 Push-Ups
25 Ground to Overhead 115#/75#
Run 2 miles
75 KB Swings 2.0/1.5P
50 Push-Ups
25 Ground to Overhead 115#/75#

Partition the reps in any order. Run 2 miles at the midpoint of the reps.

Post time to comments.

"I Can't, I Can, I Will, I Must" T-Shirt by CrossFit Breakaway. Part of proceeds to breast cancer.

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Anyone who has been training at CFEB on a regular basis may compete in our qualifier, or do it for "fun".

Sunday, June 28th, GWPC 1:30PM

CrossFit East Bay Affiliate Cup Qualifier Part "A"

3 Rounds;

Run 800 Meters
10 C2B Pull-Ups
20 Kettlebell Swings 2.0P/1.5P
30 Ground to Overhead 115#/75#

I will choose the team of six from the top eight finishers in the case that we have foreknowledge of the workout before we have to choose teams. If we go in blind (have to declare team before knowing what the workout will be), the top four male finishers and top two female finishers will make up the team.

WOD:

25-20-15-10-5

Handstand Push-Up
Pull-Up
ring Dip
V-up

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AMRAP in 10 minutes:

5 Deadlift 315/205
10 OHS 115/75
15 Double-Under

We will run 10 minute four-person heats at:

5:15
5:27
5:39
5:51
and

6:15
6:27
6:39
6:51

As soon as previous athletes are done you will stage your weights. You will have 2 minutes to do this, so plan ahead. Heats will start on time, and there will be a limit of 16 people per class. If class size is small we can be a little less militaristic. Deadlifts will be done with metal plates. No exceptions.

Suggested Scaling:

DL 225#/185#
OHS 95#/65#

or

DL 185#/135#
OHS 65#45#

Post time to comments.

At CFEB, we work hard.  Which is great, but it can have an immediate downside if certain precautions aren't taken.  To illustrate this point, after one particularly stuffy and sweaty session in the yoga room at Ironworks, my brutally honest wife and her oh-so-expressively crinkled nose informed me of a hard truth:  I stank.

Now, nobody enjoys being stinky (except maybe my parents' dog).  So I endeavored to remedy the problem with some good new-fashioned research on the internet:  what is body odor?  and how do you fix it?

It's a delicate subject, so I'll be both vague and blunt:  you've probably been a bit ripe yourself at some point or other, particularly when the weather is warm and the quarters close.  Forewarned is forearmed, as they say, so here's a bit o' beta on keeping the funk firmly where it belongs:  on your iPod.

First, a bit of biology

We all know the cause of body odor is sweat, right?  Well, not directly.  You see, there are two types of sweat glands on the body - eccrine, which are everywhere, sweat out an odorless mixture of water and salt.  Apocrine glands, however, are located in areas dense in hair follicles (underarm/groin), combine some fatty acids with their salt and water, and it is the bacteria that feed upon and break down the fatty sweat that cause the odor.  Yummy, I know.  So controlling body odor is more about battling bacteria than it is about stopping sweat.

Knowing is half the battle

The other half is doing something about it.

• Use deodorant.  Might as well start with the most obvious one.  Most deodorants contain alcohol that turns the surface of your skin more acidic, making it less hospitable to bacteria.  Personally, I hate the smell of perfumed deodorants (since when does "fresh rain" smell like a hungarian bath house?), so I opt for the unscented variety.  I like Mitchum brand, but have heard good things about Trader Joe's brand.  If it irritates your skin, try baking soda or talcum powder, or use an antibacterial soap when you shower.
  
• Skip the anti-perspirant, though.  These work by using aluminum compounds to temporarily block your pores, eliminating your ability to sweat.  This just doesn't seem like a good idea to me - fighting bacterial freeloaders is one thing, but disrupting your body's natural processes can have unintended effects, as can smearing metal compounds all over your skin.  Also:  it wrecks your clothes.
  
• Workout in natural fabrics.  Synthetics like polyester and rayon can turn a mild "phew" into a full-blown "gah!," but cotton sucks to workout in.  The solution?  Merino wool.  It's a bit pricier, but its natural wicking and anti-bacterial properties make it something of a wonder fabric - you can wear it for days on end and then ride a crowded subway car without attracting a single dirty look.  It even comes in ultralight weights suitable for summer.  Gita and Ynez, our fashionistas-in-residence, recommend brand-names Icebreaker and Patagonia, but you can also find nice stuff by Backcountry and Smartwool.  The Backcountry outlet is a great place to pick some up for less, or keep an eye on CFEB's favorite super-discounter, Steep and Cheap.
• Cut your hair, hippy.  OK fellas, I know that some consider the idea of trimming anywhere below the neck tantamount to wearing ultra-short cutoffs with a rainbow flag patch on the ass (not that there's anything wrong with that), but it's time to embrace your inner metrosexual.  Ever wonder why guys tend to smell so much more than ladies?  All that hair under your arms and *ahem* elsewhere provides an ideal breeding ground for the odiferous little bacteria.  Companies like Gillette and Norelco are hopping on the bandwagon with products specifically (and sometimes hilariously) targeted for men, so you're running out of excuses:  it's time to man up and trim down.  You don't need to go bare skin if you don't want to, but please:  if you can braid it, trim it.
  
• Watch what you eat.  It wouldn't be a CrossKitchen article if I didn't lecture you about food, would it?  What you eat can have a definite effect on how you smell.  Both vegetarians and those who consume large quantities of meat tend to be stinkier than those with a more balanced diet.  Onions, garlic, curry, spicy food, coffee and alcohol are also prime culprits to be consumed in smaller quantities if you're a repeat olfactory offender.

I'm assuming here that I don't need to tell you the really obvious stuff (like "shower daily" and "wash your workout clothes between uses").  If I do, then you're probably beyond my help (in many ways).  But armed with these tips, even the muskiest malefactor can finish a long metcon smelling like a rose.  It has definitely helped me, if my wife's crinkled nose is any indicator.

This Space For Rent

Nike Waffle Zoom Zoom Racer

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"Helen's Gone Hyphy"

3 rounds for time:
400m Run
12 Kettlebell Swings (53#/35#)
21 Pull-ups

1PM

Affiliate Cup WOD "A": "Brainiac"

Ironworks

Format TBA

530PM

Affiliate Cup WOD "B"

Format & Location TBA

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11AM and Noon

Flex Strength Day:

Everyone:

15-12-9
Kettlebell Swing 2.0P/1.5P
Burpee

Plus:

Option "A"

Clean 5-3-3-1-1

Bring bars and bumper plates if you have 'em.

or

Option "B" (Team CFEB and whoever else wants to)

Pick one or two slow or fast lifts or movements you need work on and do three-five work sets of each. Consult with me for guidance if needed. Alternate: Run 5K for PR.

"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.

Post Time and vest or no vest to comments.

WOD 090511

Athletes Choice:

"Fran"

3 rounds for time of 21-15-9

Thruster 95#/65#
Pull-Ups (men C2B)

OR

Fat Fran

3 rounds for time of 15-9-6

Thruster 135#/95#
Weighted Pull-Up 40#/20#

NO SCALING ALLOWED on Fat Fran.

Post choice of WOD and time to comments.

The Strong Women of lululemon, post FGB

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Run 400 Meters
15 Power Snatch 115#/75#
Run 400 Meters
15 OHS 115#/75#
Run 400 Meters
15 Power Clean 115#/75#
Run 400 Meters
15 Front Squat 115#/75#

Post time to comments.

I like telling people that I'm fasting.  The blank, quizzical stares that meet this statement are always amusing.  I mean, who fasts?  The very idea calls up images of Ghandi, political protests religious self-abnegation or radical dietary desperation.  Clearly I'm not a monk or a radical, so what the hell am I doing not eating?

Intermittent Fasting (or "Intermittent Feeding," as some are now trying to re-brand it) is nowhere near as extreme as it sounds at first, and has some solid reasoning behind it.  It isn't a diet in the traditional sense, as it makes no effort to tell you WHAT to eat, or how much to eat - simply WHEN.  Lots of folks try to overthink it, but it really boils down to one simple rule:  Eat.  Don't eat for a while.  Eat.

How long is "a while?"  Well, that's up to you.  Probably at least 16 hours, and probably not more than 24.  A couple times a week, at least, but not more than five days.  The exact timing is really a matter of personal preference and your own schedule and needs, but there is a method behind this madness of minimums and maximums.

The biggest question:  Why?

So why would you do this to yourself?  Well, it turns out some pretty interesting and beneficial things happen to your body when you stop eating for a while.  Well, the definitive source on the matter is a long article by Scott Kustes called "What Happens to Your Body When you Fast?"  It's certainly worth reading in its entirety, but I'll paraphrase some key bullet points here.

• Lipolysis.  Everyone loves burning fat, right?  Well, depending on your activity level, you'll typically burn through your body's glycogen stores in 16-18 hours.  When your body has no more glycogen to burn, it turns to gluconeogenesis (converting proteins to glycogen) and lipolysis (releasing bodyfat stores) for energy.  In other words:  you burn fat.
• Hormone manipulation.  With blood sugar at baseline, the body has no need of insulin, so those levels are minimal and insulin sensitivity is improved.  ACTH, epinephrine and glucagon (which aid in stimulating lipolysis and muscle growth) go up.  Cortisol goes up, too, but not enough to really worry about. BHB (Beta-hydroxy butyrate) -  a ketone shown to be beneficial against Parkinson's and Alzheimers, insulin resistance and free radical damage - goes up, as does hGH (Human Growth Hormone), which is primarily responsible for tissue repair and hypertrophy.
  
• Reduced inflammation.  A study of muslims fasting during Ramadan showed "significantly low" levels of IL-6, CRP and homocysteine (all markers of inflammation) during fasting, despite the inflammatory counter-effect of reduced sleep.
• Longevity and healing.  Most of the studies here are on rats and mice, since IF is still a fairly new concept to science, but the upshot is that by forcing the body to look elsewhere than the gut for energy, you encourage cellular repair - a cell will turn to its own damaged or older proteins for energy.  Not good in the long run, obviously, but when you eat again the cell will be able to use the new resources to replace the older one it consumed.  At a macro level, that leads to higher resistance to Cancer, Heart Disease, Alzheimer's, Parkinson's, and simple old age.
• Faster recovery.  As I've had it explained to me, "energy not spent on digestion can be spent on healing."  I don't know that the body's extremely complex systems and resources can be reduced to a zero-sum game, but it does make a certain amount of sense and is born out (anecdotally, at least) in practice.
• Inefficiency.  Routine is the enemy of training. The body adapts extremely well to routine, which is why we are constantly throwing new things at it in CrossFit - by keeping on our toes and always mixing it up, we provoke the greatest response in our bodies.  The same goes for diet.
  

Not too much, though

IF, like training, is a measured stimulus intended to provoke a beneficial response.  A little damage is a good thing, as it leads to supercompensation.  But, like training, you can push the stimulus too far and do more damage than you intended.  Which is why it isn't really recommended that you fast for more than 24 hours, or why you shouldn't fast every day.  By all means, mix it up - keep your body on its toes! - but know that you are, in effect, hacking your body's natural processes and that can have unintended consequences.  (Having attempted a 24-hour fast, though, I'm not really too concerned about anyone overdoing this one.)

How do I do this?

The how is up to you, but here are a couple places to start:

• Stop eating at 8pm.  Don't eat again until noon the next day.  There's 16 hours.  Try it twice a week to start, and up it to 4 days or so as you get comfortable with it.
• Have a nice big early dinner at, say, 6pm.  Then don't eat again until dinner the next day.  I wouldn't do this more than twice a week, and I'd pick a busy day with a lot of distractions - nothing stimulates hunger like boredom.
• Remember, you're supposed to eat as many calories as your current dietary needs dictate in the eating window.  IF makes caloric restriction easier, but it doesn't have to be about weight loss.  I've gained and lost weight fasting.
• As always, quality matters.  IFOC (Intermittent Fasting on Crap) will not yield the results that a diet of real, whole food.  All that energy you're diverting from digestion will instead by spent by the body on filtering, processing, and generally just trying to figure out what the hell to do with the crap you've given it.
  

Can I eat <blank>?

No.  Fasting means not eating.  No juice, no milk, no pills filled with oil, no significant calories.  Black coffee or tea is acceptable, as is lemon in water (I hear that eases hunger pains).

My own experience

I found a noticeable performance increase when I started fasting, as well as improved recovery.  When I started doing it I was interested in weight loss, and after years of trying I was finally able to get under 10% bodyfat.  I've just finished a strength cycle where I ate insane amounts of food while doing IF, and gained a good amount of muscle with only a bit of extra fat.  (Now I get to ride the caloric restriction train again!)

I have never seen fat disappear as quickly as I did with the following protocol:

• While still in a fasted state, do a brief HIIT (High-intensity Interval Training) workout.  This can be Sprint-8 (running or rowing), or just 50 burpees in hard sets of 10.  Something to spike your heart rate a few times.  This will burn through any glycogen you have remaining in your muscles after sleeping, and stimulate your body to release some fat into the bloodstream for energy.
  
• Follow this up with about thirty minutes of easy cardio - something about 60% your max heart rate, so just light jogging or some biking.  Nothing too rough - all you're doing now is burning up the fat your body released.
• By now your body will be struggling to keep up with your energy demands.  The longer you can wait until you eat, the more you'll burn, but be careful - you can bonk pretty hard.
• Do this 2-3 times a week.
  

Elaine Kettelbell Swing

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This space for rent.

Maximus 2 Pood Strict Press

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The entire CrossFit Level One Cert Packet is now available as a pdf on the internet. If you have any interest in delving into the nuts and bolts of CF I suggest you check it out.

090507

Noon

3 Rounds

Run 800 Meters
30 Kettlebell Swings 1.5P/1.0P
30 Burpees

Post time to comments.

1PM

Affiliate Cup WOD "A"

Ironworks

Format TBA

2PM

Hard Recovery

Richmond Paradise

530PM

"Suicide Run"

Format & Location TBA

Chalkstorm!

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11AM and Noon

Flex Strength Day:

Everyone:

Mini-Cindy

AMRAP in 7 minutes
5 Pull-Up (Men C2B)
10 Push-Up
15 Squat

Plus:

Option "A"

Front Squat 5-5-5
Push-Press 5-5-5

Bring bars and bumper plates if you have 'em.

or

Option "B" (Team CFEB and whoever else wants to)

Pick one or two slow or fast lifts or movements you need work on and do three-five work sets of each. Consult with me for guidance if needed. Alternate: Run 5K for PR.

1PM

Field trip to brand new Berkeley Bowl!

Post lifts, loads, reps, etc. to comments.

Shopping For Time

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WOD 090505

10, 9, 8, 7, 6, 5, 4 3, 2, 1 reps for time of:
Power Cleans (155lbs for men / 105lbs for women)
Ring Dips
KB Swings (24kg men / 16kg women - A 55lb DB men / 35lb DB women can be substituted if no kettlebell is available)

Post time to comments.

Lawyer-Route-Setter-Climber-Athlete Jim Treggia climbs Red Rocks

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"Fran"

3 rounds for time of 21-15-9

Thruster 95/65
Pull-Ups (men C2B)

Post time to comments.

Teamwork.


WOD 090603

From the MidAtlantic Regional Qualifier:

3 Rounds for time of:
10 Deadlifts (275lbs men / 185lbs women)
50 Double-unders

For a video description of the standards, click HERE (note that the description of this workout starts at 2:00 into the video)

Top times for this WOD were 2:54 Men/8:27 Women in the "Last Chance Qualifier" can anyone beat that?

Post time to comments.