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August 2009 Archives
Daniel "Hulk" Olmstead
WOD 091001
Open workout (non-members welcome).
6PM
Clark Kerr Track, Berkeley
1X1600 meters
Rest 10 minutes
4X200 Meters
Rest two minutes between efforts.
Post split times to comments.
With the recent heat wave, I was feeling the urge for a special summer treat: something cool and refreshing and, yes, sweet to battle the hot sun. As you may know, Alex and I have embarked on a beer-brewing adventure together, but we won't see the results of that for a few weeks still. I wanted something more immediate. Ginger beer has long been a favorite of mine, but it wasn't until I discovered Reed's that I learned the pleasure of a strong ginger beer, as opposed to the extremely timid ginger "ale" that we mostly get here in America. Even Reed's doesn't give the kick I crave, though, so I started looking around to see about mixing up a batch myself.Ginger: good for you
Ginger has been used medicinally for about as long as mankind has been around. It's a mild stimulant with a unique and powerful flavor that has long been used to combat things like colic and dyspepsia. It's frequently used to combat colds and flus, though there aren't any studies that support its effectiveness in this regard. It IS, however, widely acknowledged as an effective cure for nausea and upset stomachs, whether caused by motion sickness, morning sickness, chemotherapy or just feeling yucky. It has also been used historically as an anti-inflammatory, long used to combat arthritis (the studies to support this are mixed).
I can testify to the nausea bit. I'm prone to motion sickness, particularly on boats or very curvy roads, and have used ginger supplementation to very good effect to fight this. In fact, I have brewed up this very beverage as a prophylaxis against seasickness. There are plenty of ways to supplement with ginger: ground ginger in gelatine caplets, ginger tea, candied ginger or (my favorite): ginger beer.
The best tasting medicine I can make
I should warn you now: this recipe contains sugar. So if you and sugar have parted ways forever, you can just stop reading now, and feel free to cut loose with a smug little smile. Go on, you've earned it. For the rest of us, I'll borrow the wisdom of the great sage Cookie Monster and classify this as a "sometime food." Proceed accordingly.
Ingredients you'll need:- A gallon of water
- One or two large ginger roots (I like mine STRONG, so I use two big roots)
- A lemon
- 2 cups of sugar (I like a mixture of brown and white)
- 1/2 Tbsp bread yeast
- optional: 1/2 tsp Cream of Tartar (balance the acidity)
- optional: 1/2 tsp Cayenne (pow!)
- A large pot
- A metal sieve or strainer
- A gallon jug (or a couple half-gallon jars)
- A funnel
- Several small plastic bottles with twist caps
If you have a juicer, juice the ginger. I don't have a juicer, so I grated it with the Cuisinart. You could use a blender, or just chop it into small chunks. I didn't bother peeling it, but you do want to wash any loose dirt off the roots.
Combine all the ingredients EXCEPT the yeast in a big pot, and bring it to a boil. It'll look like this:
As the water's heating, mix a teaspoon of sugar with 1/4 cup of warm tap water in a small bowl. Sprinkle the yeast on top of the water, but don't stir it in. It should take a while for the mixture to boil, but you want the yeast to get at least 15 minutes of activation time.
OK, your mixture has started boiling. If you're using chunks/slices of ginger and lemon, you might want to let it boil for a few more (~5) minutes to extract more flavor. Fill your sink with cold water - put ice cubes in it if you can - and carefully lower the hot pan into the cold water bath. You want to cool it to lukewarm (below 100 degrees F) quickly, to avoid any bacterial contamination.
Once it's lukewarm, strain the chunks out of your liquid into your big jug/jar and stir in the activated yeast. Seal LOOSELY, so that air can escape but bugs can't get in. Easiest thing would probably be to put a clean cloth over the top. You really, really do not want to seal this thing airtight, unless you fancy repainting your room with glass shards and ginger juice.
Watch the sides of the jar closely - after a few hours, you'll see some small bubbles. Once you see a regular stream of bubbles (kind of like a carbonated soda), you know the yeast is happily working away. If you never see any bubbles, then your yeast is probably dead or something went wrong - you should probably just toss it down the drain and try again.
Now it's time for bottling! Go ahead and pour the brew into your plastic bottles, but not all the way to the top - leave some space at the top. Seal the bottles tightly, and leave them in a warm spot (but not directly in the sun).
What's going on: The yeast is busily eating up the sugar and expelling carbon dioxide as waste. The CO2 has nowhere to go, so as pressure builds it gets "carbonated" into the liquid. You're making it bubbly! The warmer it is, the faster this process will go - at normal Berkeley temperatures you probably want to leave it overnight, but this weekend it was so hot that my batch was done in three hours. You can test its progress by squeezing the plastic bottles - when they don't give at all, you know there's a lot of pressure built up inside. Move them into the refrigerator to halt the process. It's all done!
Serve cold, as you would any ginger beer. It's very good mixed with iced tea. There are also other, more adult options, if you feel like throwing more dietary restrictions out the window.
Sláinte!
Combine all the ingredients EXCEPT the yeast in a big pot, and bring it to a boil. It'll look like this:
As the water's heating, mix a teaspoon of sugar with 1/4 cup of warm tap water in a small bowl. Sprinkle the yeast on top of the water, but don't stir it in. It should take a while for the mixture to boil, but you want the yeast to get at least 15 minutes of activation time.OK, your mixture has started boiling. If you're using chunks/slices of ginger and lemon, you might want to let it boil for a few more (~5) minutes to extract more flavor. Fill your sink with cold water - put ice cubes in it if you can - and carefully lower the hot pan into the cold water bath. You want to cool it to lukewarm (below 100 degrees F) quickly, to avoid any bacterial contamination.
Once it's lukewarm, strain the chunks out of your liquid into your big jug/jar and stir in the activated yeast. Seal LOOSELY, so that air can escape but bugs can't get in. Easiest thing would probably be to put a clean cloth over the top. You really, really do not want to seal this thing airtight, unless you fancy repainting your room with glass shards and ginger juice.
Watch the sides of the jar closely - after a few hours, you'll see some small bubbles. Once you see a regular stream of bubbles (kind of like a carbonated soda), you know the yeast is happily working away. If you never see any bubbles, then your yeast is probably dead or something went wrong - you should probably just toss it down the drain and try again.
Now it's time for bottling! Go ahead and pour the brew into your plastic bottles, but not all the way to the top - leave some space at the top. Seal the bottles tightly, and leave them in a warm spot (but not directly in the sun).
What's going on: The yeast is busily eating up the sugar and expelling carbon dioxide as waste. The CO2 has nowhere to go, so as pressure builds it gets "carbonated" into the liquid. You're making it bubbly! The warmer it is, the faster this process will go - at normal Berkeley temperatures you probably want to leave it overnight, but this weekend it was so hot that my batch was done in three hours. You can test its progress by squeezing the plastic bottles - when they don't give at all, you know there's a lot of pressure built up inside. Move them into the refrigerator to halt the process. It's all done!Serve cold, as you would any ginger beer. It's very good mixed with iced tea. There are also other, more adult options, if you feel like throwing more dietary restrictions out the window.
Sláinte!
A note on the alcohol content
Any time you ferment something, alcohol is a byproduct. So yes, this does contain some alcohol - about 0.5% alcohol by volume, or 1 proof. If that's unacceptable to you, there's a good alternative: simply omit the step of adding the yeast and letting it sit. You will still have a mighty strong and tasty drink. You can either add bubbles with a carbonating device (ask Alex), or just mix the drink with some seltzer water over ice.
A family affair:
Bill, age undisclosed, (foreground) got his first ring muscle-ups on Friday.
His son Matthew, 15, (grey shirt) was the winner of our power/weight ratio challenge. in one month Matthew:
Added four pounds of muscle mass
Muscle-ups (static from full lockout) from 7 to 12
HSPU from 10 to 16
C2B Pull-Ups from 24 to 30
OHS 1x BW (unchanged, but at higher BW)
Family friend Johnny (green shirt), 15, came in third of eight in the challenge:
Added two pounds of muscle mass
HSPU from one (kipping) to two static
C2B pull-ups from 16 to 20
Mucscle-Ups from 0 to 1
Social Climbing at BIW 6-9PM
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.
WOD 090830
Noon
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.
1PM
Power/Weight Ratio Challenge results Part "A".
- If you cannot be there, post your results by 2PM August 30th or forfeit.
Challenge "A" will run from Sunday, July 27th to Sunday August 30th
Challenge "B" will run from Sunday September 27th to Sunday November 1st.
This will give us time to concentrate on FGB IV training and also not have our metabolisms spun down much. Done correctly this will result in significantly improved athletic ability, not to mention looking better naked.
Each participant will choose a category (I will not allow gaming, you must choose the proper category, If you don't know, I will guide you):
Ninja AKA Hardgainer AKA Ectomorph
Tank AKA Chubby AKA Endomorph
Hybrid AKA Everyone Hates You AKA Mesomorph
Points are assigned thusly:
Ninja - 1 point per pound of mass gained.
Tank - 1 point per pound of fat lost -.5 for each pound of muscle lost
Hybrid - 1 point per pound of muscle gained, 1 point per pound of fat lost
Overhead squats:
from .25 to .5 BW 1 point
from .5 to .75 BW 1 point
From .75 to BW 1 point
Each additional rep @ BW 1 Point
C2B Pull-Ups:
One point for each addtional point above baseline, including zero.
Static HSPU
One point for each addtional point above baseline, including zero.
Muscle-ups:
Two points for each additional point above baseline, including zero
"Fluffy Pink Cloud"
Perform as many rounds as possible in 10 minutes of:
5 Push-Ups
10 Squats
15 Sit-ups
Post rounds completed to comments.
Friday 090828
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 090708.
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 090625.
2009 CrossFit Games Affiliate Cup
"Primal Fitness" with Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]
Thursday 090827/Friday 090828
Complete as many rounds as possible 20 minutes of:
95/65 pound Thruster, 5 reps
95/95 pound Hang Powercleans, 7 reps
95/95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 090625.
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood/1.5-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 090708.
CrossFit Genesis, Roseville CA
Warm-up with Joe Westerlin, CrossFit Omaha - video [wmv] [mov]
The Fight Gone Bad Fundraiser is one month from today.
Please sign up here: FGB4 SIGNUP
- Choose "Join an Existing Team"
- Choose "California - North"
- Choose "CrossFit East Bay"
Our goal this year is to raise 10,000 towards the One Million dollar overall goal, benefiting Athletes For a Cure/The Wounded Warrior Project
Fight Gone Bad began as a fundraising event in 2006. From those
humble beginnings and with the support of the Crossfit community, we've
proven what a small, totally committed group of people can accomplish.
Fight Gone Bad IV takes place on Saturday, September 26, 2009.
The event can take place at any Affiliate facility between 6am and 4pm.
The event format is the Fight Gone Bad Crossfit format.
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. The event is in the 3 round format. The stations are:
- 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 (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.
- The first three editions of Fight Gone Bad have raised a combined total of more than $1 million to provide funding for programs of the Wounded Warrior Project and Athletes for a Cure.
- Any Crossfit Affiliate can put together a Fight Gone Bad Team.
- To register as an Affiliate competitor, click the "Register" button on the home page.
- Once your Affiliate is registered, your team members can register under your Affiliate Team Name by:
- Clicking on the Register button on the home page.
- Scroll or Search to find the Affiliate Team they want to compete on.
- Complete the registration form.
- Begin fundraising by sending emails to friends and family through their personal donation page.
- There are three divisions eligible for awards.
- Affilliates with 25 or less Team Members.
- Affliliates with 26 or more Team Members.
- Regional Champions in both divisions.
WOD 090826
In this workout you move from each of ten stations after a minute. This is a ten-minute round from which a two-minute break is allowed before repeating once (two rounds total). The stations are:
Burpee
Push-Up
Kettlebell Swing 2.0/1.5P
Kettlebell Snatch Left 1.5/1.0P
Pull-Up
Pull-Up
Kettlebell Snatch Right 1.5/1.0P
Kettlebell Swing 2.0/1.5P
Push-Up
Burpee
Post total reps completed to comments.
![usain-bolt-the-bolt-pose_thumb[3].jpg](http://www.crossfiteastbay.com/assets_c/2009/08/usain-bolt-the-bolt-pose_thumb[3]-thumb-520x338-1010.jpg)
WOD 090826
Open workout (non-members welcome).
6PM
Clark Kerr Track, Berkeley
2X1600M run
Rest 10 minutes between efforts.
Post split times to comments.
I'm a huge fan of the egg. It's a fantastically cheap source of high-quality, readily available protein, and it's extremely flexible in the kitchen - boiled, fried, scrambled, baked or mixed into a frittata, eggs have a place at every meal (and dessert!).But stand in front of the egg section of your supermarket, and you're overwhelmed with an array of marketing buzzwords that may or may not mean anything - priced accordingly, of course. So what do these terms mean, and which eggs should you spend your money on?
The Best Option
Well, the very BEST thing you could do would be to not buy your eggs at all. Get some chickens, and put 'em to work! This will ensure your eggs are of the highest quality, and come from happy hens (assuming you're not a jerk to your chicks). I would totally do this, if I had a yard.
OK, OK, so you can't raise chickens.
I get it - not everyone has the time, space and interest to become a chicken farmer. So that means you're stuck with the rest of us, back in front of that supermarket egg display. Here's a primer:
- Nothing - no marketing terms at all. Typically this means the hens are confined to cages too small to spread their wings or turn around. Avoid if possible.
- "Organic" - this means the hens were fed organic feed (ie, food according to organic guidelines). Also means they weren't fed rendered beef fat or - worse - other chickens, which is good (while chickens are omnivorous in that they just love them some bugs, they do not fare well on other animals, particularly other chickens).
- "Vegetarian" - on the surface, this is silly - chickens are great munchers of bugs, and are not vegetarians by nature. However, since nobody PUTS bugs in chicken feed, this label is more likely to mean that there were no animal by-products in the chicken feed, which is good. Still, I'd put more faith in "Organic."
- "Free Range" - this term is basically unregulated, and is essentially meaningless in practice. All that is required is that the chickens have access to a door that allows them outside. Since those who raise chickens don't OPEN this door until the chickens are at least 6 weeks old, there is no chicken brave/intelligent enough to actually go THROUGH the door to see what's outside (why would it? food, water and flock are all inside), so it nearly always goes unused. A prime example of what Michael Pollan calls "Supermarket Pastoral" style of marketing.
- "Cage Free" - hens are allowed to move about inside their shed, rather than confined to individual cages. Generally better, but still not great: in very poor conditions, the stress causes the birds to peck each other, and in order to prevent this the farmers will burn their beaks off.
- "Pastured" - if you can find it and you can afford it, get it. This means the chickens were raised the way chickens are meant to live: on fields, under the sun, eating bugs and grasses. Sadly, this kind of egg is very difficult to track down. But if you can get it, these eggs will be packed with Omega 3's and other nutrients, and much more flavorful than regular supermarket eggs. Seriously, these eggs are much, much better for you. If you frequent farmer's markets, they're often the best place to find pastured eggs.
Social Climbing at GWPC 6-9PM
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.
WOD 090823
Clean & Jerk 3-3-3-1-1-1
Post loads to comments.
WOD 090822
"Unknown"
Post X, Y, and psychological implications of unknown workout to comments.
WOD 090820
Choose one of the following movements:
Row for calories (sub Kettlebell SDHP 55#)
Wall-Ball 20/14 (sub Thruster 45#/30#)
Sumo Deadlift High-Pull 55#/75#
Box Jump 24"/20"
Push-Press 55#/75#
With a continuously running clock do one rep (or calorie) the first minute, two reps (or calories) the second minute, three reps (or calories) the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed + partial reps in last round to comments.
WOD 090820
"Fight Gone Bear"!
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. The stations are:
Sumo Deadlift High Pull 95/65
Hang Clean 95/65
Front Squat 95/65
Push-Press 95/65
Back Squat 95/65
Post total reps completed to comments.
Cisco One-Arm Pull-Ups
WOD 090819
5 sets:
4 Sumo Deadlift High Pull/1 Power Clean/5 Push-Press
The reps are to be done consecutively: the bar momentarily touches the ground on the first five reps, but does not rest there.
Post loads to comments.
WOD 090818
6PM
Clark Kerr Track, Berkeley
4X400 Meter Sprints
4X100 Meter Hill Sprints
Post split times to comments.
This one started out as a 'kitchen-sink' dish - just throwing together whatever I could find in the kitchen. It's an unlikely combination of ingredients, one I probably wouldn't think of outside of necessity, but it was so quick, easy, nutritious and tasty that it's become a near-weekly staple in our household.I've used all sorts of different sausages. Trader Joe's makes a wide variety of precooked chicken sausages, and we really like the pesto, andouille, jalapeno or smoked apple ones. Vegetarians could use Tofurky or Field Roast brand veggie sausages, and I'm sure regular pork sausage would be good, too.
Ingredients
- 1 bunch fresh kale, chopped
- 4-5 sausages
- 1 can beans (can be black, kidney or cannelini)
- 2 oz chopped walnuts (~1/4 cup)
- 1 clove garlic, crushed
- 4 tbsp olive oil
- 1/2 cup grated parmesan
- spices (salt, fresh pepper, red pepper flakes, italian seasoning - whatever works)
In a large nonstick skillet with a lid, saute the sausage in a little oil (if necessary) until browned. Add the crushed garlic for just a few seconds until you can smell it, then dump in the can of beans. Stir to mix, then put all the chopped kale on top, turn down the heat to medium and cover. Allow the steam from the beans' liquid to cook the kale for 2-3 minutes, until it appears soft and bright green. Add a generous amount of olive oil, walnuts, parmesan and spices (I just use italian seasoning, salt and pepper). Stir to combine, and you're done!
Makes 4 servings. Goes great with red wine or a tall glass of milk.
Nutritional Breakdown
(per serving)
620 calories
34g fat (47%)
36g carbs + 10g fiber (29%)
40g protein (24%)
The fat is easily adjusted by using less olive oil, cheese and walnuts. These can almost be omitted entirely, though of course flavor will suffer.
FGB IV Details to follow, please check back tomorrow.
090817
Social Climbing at GWPC 6-9PM
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.
Unless there is massive outcry I am changing social climbing to a GWPC venue. It seems to work better for a variety of reasons, not least is proximity to our actual box.
090817
6PM
Track workout in Berkeley: 4X400 Meter Sprints
6 pm. we will choose between the king school track and the Clark Kerr track, depending on the state of renovation at Kerr. Daniel will recon and let us know if it a go.
Sunday 090816
"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 090329.
Sean Bell, CrossFit Evolution
Long Term Functionality by Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]
Saturday 090815
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Fire Suppression Aids of LA County Fire Department, Santa Clarita, CA
"Why CrossFit Football?" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Oakland Raider's Lorenzo Neal on CrossFit SoCal - [mp3]
Friday 090814
Front squat 1-1-1-1-1-1-1 reps
Post loads to comments.
USCG Advanced Helicopter Rescue School Instructors, AST1 Blain Elkins and AST1 David Kroll, Astoria Oregon
"Dr. Barry Sears Speaks at a CrossFit Conference." - The Zone Diet.com and CrossFit Journal Preview - video [wmv] [mov]
Thursday 090813
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.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 090218.
Celio "Ty" Silva
CF Virtuosity new box
WOD 090812
10-9-8-7-6-5-4-3-2-1
Deadlift 250/185
Clapping Burpee
KB snatch right 2.0P/1.5P
KB snatch left 2.0P/1.5P
We will be benchmarking the following:
400 Meter Run
800 Meter Run
1600 Meter Run (about a mile)
Run each distance, rest 10 minutes, starting with the 400 meter and ending with the 800 meter.
Meet at the pull-up bars next to the 400 Meter track @ King School Park @ 6:00PM
Social Climbing at GWPC 6-9PM
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.
Body Fat Testing at Ironworks tomorrow. Call Ironworks for details. (510) 981-9900
The Body Fat Test Clinic
The only Hi-Tech Mobile Body-Fat Testing clinic anywhere.
We've
incorporated the most current technology available in our Hydrostatic
Tank. We provide a heated/air conditioned environment with private
changing booths and trained technicians to assist you. The water is
heated, filtered, and very clean. Check out MTV 'Daddy's Girls' episode 6 to see it in action. The segment is about 1/2 through episode: http://www.mtv.com/global/music/videos/popout/?id=1604289
WOD 090809
For time:
Thirty-One Push-Ups
Thirty-One Pull-Ups
Thirty-One Burpees
Thirty-One GI Janes
Thirty-One Jump Squats
Thirty-One Box Jumps 30"/26"
Thirty-One Double-Squat Wall-Ball 14"/10"
Thirty-One Deadlift 185#/135#
Thirty-One Goblet Squat 2.0P/1.5P
Thirty-One KB Swings 2.0P/1.5P
Your may perform the movements in any order, however once you have begun a movement, you cannot move on until that movement is finished.
Post time to comments.
Russell Berger, one of CrossFit's top athletes, attends a Gym Jones seminar and
tries to keep an open mind--but he's left wondering about the substance
of the program.
This is the story of my experience at Gym Jones, but the real story is a lot bigger than me.
The story of my love affair with increased work capacity is pretty typical. I started following the CrossFit main-site WODs and saw astounding results within a few weeks. But it wasn't long before I again ran into that other website: GymJones.com.
Gym Jones is owned by Mark Twight, a 47-year-old veteran mountain climber of considerable accomplishment. Maybe something about my leaving the Army and enrolling in a public college made me appreciate Twight's unapologetic elitism. Or maybe I just dug the stark black-and-white photography. Whatever it was, Twight's intentional concealment of his methods added to the attraction. I quit following the CrossFit main-site WODs in the summer of 2007 and began my own regimen based on the few clues Twight disclosed on his website.
Soon after, I started having doubts about my new methods. I began
sticking to the CrossFit main site, and a year later, I still couldn't
answer a basic question: "What is Gym Jones?" By that time I was the
owner of a CrossFit affiliate in Huntsville, Alabama. But I was still
curious about Gym Jones. When the CrossFit Journal offered to pay my $1,800 registration fee for a Gym Jones Athletic Development Seminar, I jumped at the opportunity.
Twight's pitch was simple: CrossFit has problems. We found them, and we can show you how to get around them.
Unfortunately, I'd never noticed these problems. If Twight's system really does produce higher levels of general physical preparedness and more successful athletes, he only has one thing to do: show the world. So far, he hasn't.
Does this mean that Gym Jones doesn't improve the performance of their athletes? Not at all. But until Twight or someone else can produce athletes with greater GPP than their CrossFitting peers, I'll be sticking to the CrossFit main-site WODs.
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WOD 090808
KB Tabata
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are 1.5P/1.0P cleans, the second 8 are 1.5P/1.0P push-presses, the third 8 intervals are 1.5P/1.0P snatches, and finally, the last 8 intervals are 1.5P/1.0P Swings. There is no rest between exercises.
Post time to comments.
Five Rounds
5 Deadlift 250/205
10 Burpees
15 Double-Unders
Post time to comments.
WOD 090805
Run 400 Meters
15 Kettlebell Swing 2.0/1.5 P
12 Handstand Push-Ups
9 C2B Pull-Ups
Post time to comments.
Any interest in the second annual Fran-Off at CrossFit Sweat Shop this Saturday? If so please reserve your space in the comments section of CFSW and also post that you have done so here on CFEB so I can gauge interest. I can think of a few folks who have a chance of being on the winning team (see rules): Polly, Gita, Alex, Elaine, Andy, Matthew, at the least. There is some luck involved. For example If I was paired with someone with great pull-ups, I might do OK doing all the thrusters.
Details:
That's right, people! The world famous Fran-Off is back with brand new levels of awesomeness. What's a Fran-Off? Teams of two compete head-to-head in a double elimination tournament for winner-take-all prize money. "How much?", you ask. $1,000. That's right. 1k, a grand, a "G." Paid-in-full to the winner.
When is the last time you had the chance to win $1000 just for working out? This is a one day tournament that will require a team of two to fight their way through a minimum of 16 teams while feeling the satisfaction of domination and becoming 1 grand richer.
There are no rules as to which team member has to perform the movements or how to divide the work. One team member can do every Fran solo if they choose. Strategy is open and left to teams to choose what's best for them.
You don't have to have the fastest time. You just have to beat the team against whom you are matched to move on. You win your match-up...you win.
Teams
will be chosen randomly in a drawing held before the first round. The
teams will remain the same for the duration of the tournament. This
causes the stronger participants to redline it while trying to keep
their team in contention, and weaker participants to go harder than
they would normally (as they try not to let the team down).
Open to men and women who can meet the Rx'd standards. And just for the record, a mixed team won the last Fran-Off in convincing fashion.
Simple enough...so STFU and sign up. $1000 cash money - American!
Rules
Fran:
21-15-9
Thrusters (95 lbs for men and 65 pounds for women) and pull ups.
Pull ups must be CHEST-TO-BAR. (Chest must touch bar for rep to count)
Teams will be randomly selected in a drawing right before the first round.
All potential participants will be required to demonstrate a minimum standard of five consecutive chest-to-bar pull ups to participate.
Every team will compete at least twice before they are eliminated.
For thrusters, there will be two bars per team - one set up for men's and one for women's weight, as needed.
Teams must do pull ups on same bar.
There are no minimum or maximum required reps per team member during Fran. One team member can choose to do the whole thing.
Standards will be reviewed before tournament. Head judge ruling is final on all disputes.
If your teammate is injured or cannot continue, a new teammate will be randomly drawn from previously eliminated players.
Entry fee is $45 and must be paid in single $1 bills.
Thanks to Tom Campitelli for the use of his pictures on this site.
Please feel free to ask your own questions in the comments section of this blog post.
Q: Why Fran?
A: It's simple to explain and moves quickly enough, so that a team can do multiple wods in a day.
Q: What's up with the random team thing?
A: In the last tournament it seemed to balance out all the teams nicely, and made everyone push themselves hard.
Q: Balance how?
A: The fittest two people will win, guaranteed.
Q: But I really want to pick my own team.
A: Dude, let it go!
Q: How will the $1,000 be paid?
A: Cash. $1,000 in $1 bills.
Q: If I win can I make it rain?
A: It's required.
Q: What if I don't like my teammate?
A: Hug it out.
Q: What does 2nd and 3rd place get?
A: Laughed at.
Q: What if my team has the slowest Fran time?
A: Irrelevant. You just have to win your match-up.
Q: In a 16 team tournament how many total Frans do we have to do to win?
A: 5-8. 5 if you stay undefeated. 8 if you fall to the losers' bracket.
Q: 8 Frans?! Is that too many?
A: Perhaps it is. YouTube may be able to provide some perspective here.
http://www.youtube.com/watch?v=1EY7lYRneHc
Q: Do you feel as though heavy metal is a purely modern genre, or does it have its roots in classical music?
A: There's a lot of metal in classical music. Examples include: Night on Bald Mountain by Mussorgsky, the last movement of Beethoven's Emperor Concerto (Piano Concerto No. 5), Stravinsky's Rite of Spring (what's more metallic than atonal music about a pagan ritual?), and Tchaikovsky's 1812 Overture (with cannons in it). The final movement of Beethoven's Symphony No. 9 (Ode to Joy) might be the most beautiful and powerful piece of music ever written. It is very metal. Wagner's Ride of the Valkyries is also rich in head-banging potential. Just ask Lieutenant Colonel Bill Kilgore. Charlie don't surf.
Q: Let's revisit this random team thing again.
A: Brandon, seriously. This is bordering on sexual harassment.
Q:What am I getting for my $45?
A: A chance to meet hot, good looking CrossFitters from different affiliates, the chance to dominate and humiliate those weaker than you. And a 1 in 16 chance at $1,000. Did I mention the $1,000?
Q: Can I pay by check?
A: $1 bills only.
Q: My girlfriend says it happens to a lot of guys.
A: Nope, just you.
Q: Will you be having more money competitions in the future?
A: Yes! But they will be something other than Fran.
Q: But I don't want someone from another affiliate on my team.
A: Geez, relax...you do realize you're not in a gang? It's OK to workout with different people. You'll live, cupcake.
Q: Does the winning team have to split the $1,000 evenly?
A: It's your call. Do what you got'a do.
Q: Will this competition help me with my sculpting and toning regimen? (Tom C)
A: Tom, without a doubt Fran-Off will get you that bikini body you have been after for so long. Don't forget to wax, buddy.
Q: What if I only need $575? (ajc)
A : With your remaining $425, you can either buy 21 Crossfit Sweat Shop shirts at $20 each...or 1 Crossfit Oakland shirt.
Details:
Reserve your spot
Monday, July 20, 2009
Fran-Off at CrossFit Sweat Shop. Saturday August 8, 2009
That's right, people! The world famous Fran-Off is back with brand new levels of awesomeness. What's a Fran-Off? Teams of two compete head-to-head in a double elimination tournament for winner-take-all prize money. "How much?", you ask. $1,000. That's right. 1k, a grand, a "G." Paid-in-full to the winner.
When is the last time you had the chance to win $1000 just for working out? This is a one day tournament that will require a team of two to fight their way through a minimum of 16 teams while feeling the satisfaction of domination and becoming 1 grand richer.
There are no rules as to which team member has to perform the movements or how to divide the work. One team member can do every Fran solo if they choose. Strategy is open and left to teams to choose what's best for them.
You don't have to have the fastest time. You just have to beat the team against whom you are matched to move on. You win your match-up...you win.
Teams
will be chosen randomly in a drawing held before the first round. The
teams will remain the same for the duration of the tournament. This
causes the stronger participants to redline it while trying to keep
their team in contention, and weaker participants to go harder than
they would normally (as they try not to let the team down).Open to men and women who can meet the Rx'd standards. And just for the record, a mixed team won the last Fran-Off in convincing fashion.
Simple enough...so STFU and sign up. $1000 cash money - American!
Rules
Fran:
21-15-9
Thrusters (95 lbs for men and 65 pounds for women) and pull ups.
Pull ups must be CHEST-TO-BAR. (Chest must touch bar for rep to count)
Teams will be randomly selected in a drawing right before the first round.
All potential participants will be required to demonstrate a minimum standard of five consecutive chest-to-bar pull ups to participate.
Every team will compete at least twice before they are eliminated.
For thrusters, there will be two bars per team - one set up for men's and one for women's weight, as needed.
Teams must do pull ups on same bar.
There are no minimum or maximum required reps per team member during Fran. One team member can choose to do the whole thing.
Standards will be reviewed before tournament. Head judge ruling is final on all disputes.
If your teammate is injured or cannot continue, a new teammate will be randomly drawn from previously eliminated players.
Entry fee is $45 and must be paid in single $1 bills.
Thanks to Tom Campitelli for the use of his pictures on this site.
Frequently Asked Questions
Please feel free to ask your own questions in the comments section of this blog post.Q: Why Fran?
A: It's simple to explain and moves quickly enough, so that a team can do multiple wods in a day.
Q: What's up with the random team thing?
A: In the last tournament it seemed to balance out all the teams nicely, and made everyone push themselves hard.
Q: Balance how?
A: The fittest two people will win, guaranteed.
Q: But I really want to pick my own team.
A: Dude, let it go!
Q: How will the $1,000 be paid?
A: Cash. $1,000 in $1 bills.
Q: If I win can I make it rain?
A: It's required.
Q: What if I don't like my teammate?
A: Hug it out.
Q: What does 2nd and 3rd place get?
A: Laughed at.
Q: What if my team has the slowest Fran time?
A: Irrelevant. You just have to win your match-up.
Q: In a 16 team tournament how many total Frans do we have to do to win?
A: 5-8. 5 if you stay undefeated. 8 if you fall to the losers' bracket.
Q: 8 Frans?! Is that too many?
A: Perhaps it is. YouTube may be able to provide some perspective here.
http://www.youtube.com/watch?v=1EY7lYRneHc
Q: Do you feel as though heavy metal is a purely modern genre, or does it have its roots in classical music?
A: There's a lot of metal in classical music. Examples include: Night on Bald Mountain by Mussorgsky, the last movement of Beethoven's Emperor Concerto (Piano Concerto No. 5), Stravinsky's Rite of Spring (what's more metallic than atonal music about a pagan ritual?), and Tchaikovsky's 1812 Overture (with cannons in it). The final movement of Beethoven's Symphony No. 9 (Ode to Joy) might be the most beautiful and powerful piece of music ever written. It is very metal. Wagner's Ride of the Valkyries is also rich in head-banging potential. Just ask Lieutenant Colonel Bill Kilgore. Charlie don't surf.
Q: Let's revisit this random team thing again.
A: Brandon, seriously. This is bordering on sexual harassment.
Q:What am I getting for my $45?
A: A chance to meet hot, good looking CrossFitters from different affiliates, the chance to dominate and humiliate those weaker than you. And a 1 in 16 chance at $1,000. Did I mention the $1,000?
Q: Can I pay by check?
A: $1 bills only.
Q: My girlfriend says it happens to a lot of guys.
A: Nope, just you.
Q: Will you be having more money competitions in the future?
A: Yes! But they will be something other than Fran.
Q: But I don't want someone from another affiliate on my team.
A: Geez, relax...you do realize you're not in a gang? It's OK to workout with different people. You'll live, cupcake.
Q: Does the winning team have to split the $1,000 evenly?
A: It's your call. Do what you got'a do.
Q: Will this competition help me with my sculpting and toning regimen? (Tom C)
A: Tom, without a doubt Fran-Off will get you that bikini body you have been after for so long. Don't forget to wax, buddy.
Q: What if I only need $575? (ajc)
A : With your remaining $425, you can either buy 21 Crossfit Sweat Shop shirts at $20 each...or 1 Crossfit Oakland shirt.
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WOD 090802
Bear Complex:
20 Rounds
1 Rep Deadlift 135/95
1 Rep hang Clean 135/95
1 Rep Front Squat 135/95
1 Rep Push-Jerk 135/95
1 Rep Back Squat 135/95
Use bumper plates and dump from the back squat or use a rack.
Post time to comments.
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