September 2009 Archives
WOD 091010
Run 2 miles.
20 minutes after the beginning of the run, entire group relay bench presses two reps each, starting at 45 pounds and continuing in 10 pound jumps until failure, in reverse order of first to last on the run (slowest runner goes first). After all who are able have lifted a given weight, those remaining add 10 pounds. Bench Press continues until strongest athlete fails. There is no rest between lifts, except as needed, momentarily, to increase the weight.
Post highest weight lifted to comments.
Mistress P. 2010 Calender shot (click to enlarge)
WOD 090930
15-9-6
C2B Pull-Up
2.0/1.5P Kettlebell Snatch Left
Burpee
2.0/1.5P Kettlebell Snatch Right
Post times to comments
Open workout (non-members welcome). Hosted by Ynez Arce.
6PM
Clark Kerr Track, Berkeley
5 Rounds
- Run 400 meters at minute zero
- Run 100 meters at minute six
- Rest until minute nine
- clock resets
All of this is great, but I could also point to several other CFEB regulars who share the same traits. So why am I focusing on Raph this week? Because lately Raph has an ally in his corner that, to my knowledge, none of the rest of us (besides Max) do: the Zone diet. Since he started zoning strictly, Raph's performance has gone through the roof - he's been shedding bodyfat noticeably, his Clean & Jerk is one of the best in CFEB, and his Fight Gone Bad went from an already respectable 270 to a very impressive 306. At that level, a 36 point jump in your Fight Gone Bad score does not just happen - it is a solid indicator of athletic improvement.
His story, while impressive, is not unique - you read about it all the time from CrossFitters who fix their diet, typically by starting the Zone. The Zone Diet is the official diet of CrossFit. While variations of Paleo are also popular, Zone is what they taught me at my level 1 cert, and Zone is the first thing they advocate on CrossFit.com. Nearly all the top performers at the Games swear by the Zone. I've even heard that CrossFit NorCal (Robb Wolf's box), flat out will not let you join the gym unless you agree to eat Zone.
I blush to confess that I have never personally tried the Zone. I am intimidated by all the math that's involved. I almost never use measuring implements when I cook, much less the scale. But inspired by Raph, I've resolved to put my misgivings behind me and commit to going strict Zone for the month of October - and I invite you to join me. I will dedicate CrossKitchen for the month of October to an exploration of the Zone, and share with you any recipes, tips and insights that I gain, and hope you will do the same. 30 days, and we can blow it all out in style on Halloween. Let's do this thing!
OK!...but...uh...what is the Zone?
Sorry. I got ahead of myself there. First things first: the Zone Diet is a somewhat unique take on dieting invented by Dr. Barry Sears. His theory is that the human body performs optimally on a diet wherein the ratio of each meal is 30% protein, 30% fat, and 40% carbohydrates. When eating this way, the body enters a "Zone" where it is firing on all cylinders, easily converting bodyfat to energy and sidestepping the rollercoaster of hormone release caused by eating things all out of proportion.
You can read more at the official Zone Diet website, but it's something of a marketing nightmare. I would encourage you instead to consult the Bible of the Zone for Crossfitters: Journal issue #21. It's freely available, and packed with far more practical information in an easy-to-read format than any of the Zone materials I've read. I will endeavor to provide a quick overview here, but if you're serious about trying this I highly recommend reading the journal article at least.
A quick rundown: Meet the Block
The Zone Diet is built out of "blocks." A block is made of 7 grams of protein, 1.5 grams of fat and 9 grams of carbohydrates. Consuming food in these proportions will meet the 30/30/40 requirement.
The next step is figuring out how many blocks you should eat in a day. There is a calculation for that. Here's what you do: head over to my blog, and on the right you'll see a bodyfat calculator. Fill in your numbers, and you'll get a lean body weight. Multiply this number by 0.7, then divide by 7 for your block count. Using me as an example: a lean body mass of 157 times 0.7 comes to 110, divided by 7 comes to 15.7, so I can eat 16 blocks a day. This could be four 4-block meals, or (more likely) three 4-block meals and two 2-block snacks, or... well, the permutations are extensive.
(Side note: if you are already at a very low bodyfat (ie, 8% for men, 13% for women), then you should double or triple the amount of fat you're allowed in each block, or risk losing too much weight).
Practical application
CFJ #21 is full of helpful tips on how to convert all these numbers into actual food that you can eat. Take one food from the protein column, one from carbs and one from fat and you have a block of food - multiply quantities for more blocks. Or just pick something from the sample menus. There are also plenty of online resources for zone recipes. If I find anything particularly compelling, I'll be sure to share it - I hope you'll do the same for me.
So who's on board?
Anyone else ready to take the plunge? Sound off in the comments! Questions? Fire away and Max, Raph and I can do our best to clear up confusion.
Except for lacking the foresight to request a PTO day today, things couldn't have gone much better.
I spent Sunday at CrossFit Monrovia, just outside Pasadena. They're a relatively new affiliate, and were very excited to have Olympic Gold Medalist Erin Cafaro down for their second ever hosted certification. It was a one-day rowing certification (the two-day rowing certs include actual, in-the-boat rowing on day 2), and we were forewarned that the entire day would be spent on a C2 indoor rower (aka erg, or ergometer). They weren't joking - we literally walked in and saw that the ergs were our desks. Lots of technical work, peer coaching, video review, and three solid workouts later, and we were all certified CrossFit rowing instructors.
My day started off at 8:45 am. It was already over 80 degrees out when I went over to register. After I signed in, I looked up and saw none other than Josh Everett, one of my favorite "CrossFit celebrities" from the Games. Josh Everett, one of the strongest guys his size on the planet, was at CF Monrovia for a day of rowing instruction. He said it was one of his weakest areas that he needed to work on. Though Josh could probably muscle his way around an erg with horrible technique and still pull better numbers than trained rowers, the fact that he was that committed to working on something as comparatively not exciting as rowing shows why he epitomizes the elite CrossFit athlete.
However, things got even more exciting once Erin Cafaro started speaking to the group. It was really interesting to hear her talk about how much CrossFit improved her experience as an already elite athlete. At 5'9", she's among the smaller of America's top rowers. Prior to starting CrossFit approximately 2 years ago, she was on the cusp of making the team that was headed to Beijing. Since CrossFit, she not only made the Gold medal winning team (the first American women's 8+ to win Olympic Gold since the era of the 2000 meter race), but qualified in two boats (8+ and the pair) for this year's world championships, winning in both. In CrossFit, that would be akin to winning the individual Games title and being on the winning affiliate team. In competitive rowing, her accomplishments are pretty extraordinary.
Fortunately for us, Erin is as good of a coach as she is an elite athlete. The group was a mix of experienced rowers, along with aspiring CrossFit coaches whose only prior rowing experience was Fight Gone Bad. Oh, and also Josh Everett. It was great to hear Erin explain rowing concepts in several ways, sometimes using different terms and analogies than I've used in the past. I feel that I gained a much better, multi-faceted bag of tricks to help different people correct their bad rowing habits, and I also got help on a nagging problem I've had for years in my rowing stroke.
However, as fun as things started off, they were about to turn downright miserable as our first workout turned out to be 5 full rowing tabatas (8 x 20 seconds on / 10 seconds off, for a total of 40 intervals) at different resistance settings. Of course, this was the time they picked to video our technique for later group review. I can think of few things as awful as tabata rowing, particularly when we reached the '10' damper setting. But we sucked it up and did as told.
Afterward, we watched our videos. Along with what Erin had to say, she opened it up for some group critique. It was really interesting to hear how different people perceive the same faults. Even the novice coaches were really able to grasp what Erin was teaching, the entire goal being strong, efficient rowing.
We then took a lunch break. The weather being over 100 degrees at this point, we drove the 2 ½ blocks to a local café. Monrovia is a cute little town, kind of in its own little world. This is where I really got to know the hosts, one of whom I initially met at the CrossFit Games beer garden (that's where you meet true friends for life!). I love few things on the level of meeting awesome people, and for some reason a lot of them come from CrossFit boxes. CrossFit Monrovia has only been around since last December, but you wouldn't know it based on what they've accomplished in that time. They are a really awesome bunch, and their designated bartender, Brad, actually makes his own CrossFit Kool-Aid (vodka included). Had we not been facing a 6 hour drive home, I definitely would have insisted on having some. Next time!
We hadn't even digested our food when we were back on the ergs, doing more drills, ingraining more technical work. I was a little out of it after the second sprint workout, so the afternoon was mostly a blur of rowing, hydrating and talking to people. Then came workout #3 - a classic CF rowing chipper:
1000 m row, 10 KB swings (we used dumbbells), 2 burpees
800 m row, 8 KB swings, 4 burpees
600 m row, 6 KB swings, 6 burpees
400m row, 4 KB, swings, 8 burpees
200m row, 2 KB, swings, 10 burpees
I finished in 17:57, third woman of the group. It was a surprisingly fun finish to the day. Plus I forced myself to row faster every time Erin or a coach with a video camera walked by. What can I say, I have selective motivation!
We finished with some peer coaching, where each person would row a few strokes for a rotating line of coaches who would give one suggestion or comment, good or bad. Which meant getting to critique and be critiqued by, among others, Josh Everett, which did not suck at all.
Going into this past weekend, I was honestly dreading the trip down, only to work out all day and head right back. But it was 100% worth it. Erin Cafaro is as inspirational and helpful as she is badass, and the group was filled with great people. Special, special THANK YOU to the CrossFit Monrovia hosts - including but not limited to Tracey, Brad, Kate, Ryan, Caesar, Lauren - you guys are a special dimension of complete awesomeness, and I wish you all were closer so we could meet up more. Please come visit sometime!
Definitely a quality weekend. Now if only Cal hadn't embarrassed the game of football on Saturday...
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 0909227
Noon:
Deadlift 5-5-5-5-5
1PM:
CrossFit East Bay Power/Weight Challenge Part Two
You may self-report your stats on the challenge page in comments, below. You will have to use a different method of ascertaining lean mass and bodyfat if you are self-reporting. Use the calculator here:
http://onrockrockon.blogspot.com/ - This calculator is NOT accurate for athletes, but it will measure the difference just fine.
You will have to use the same method at the conclusion of the challenge.
Please report:
1. Bodyweight
2. % Bodyfat
3. % Fat Mass
4. % Lean Mass
5. Max Rep Deadlift @ 1.5X BW in One Minute
6. Max number of C2B Pull-Ups
7. Max number of Static HSPU
8. Max number of muscle-ups
9. Max number of static muscle-ups
See standards, below.
Here
is the format for the Power/Weight Challenge: This is specifically NOT
a weight loss challenge, those might be fine for TV, but focusing only
on weight lost is simplistic and not for athletes, some of who need to
gain, not lose, weight.
Losing "weight" is really, really easy.
Losing fat mass, without losing significant lean mass (muscle, bone) is
difficult. Losing fat mass while gaining muscle mass is quite difficult
indeed but by no means impossible. Gaining muscle for some is just as
hard as losing fat is for others.
So: each participant will pony up $50.00 for each 5 week challenge, winner take all.
Here is part two of the body comp challenge. Please note the changes.
Stats
will be taken at the beginning and end of each challenge, including
lean body mass/body fat using a decent bioelectrical impedence scale.
Come fully hydrated for each test to minimize the error of the scale
(it actually measures total body water and extrapolates LBM from that).
Picture optional.
Challenge "A" will run from Sunday, July 27th to Sunday August 30th
Challenge "B" will run from Sunday September 27th to Sunday November 1st.
Each participant will choose a goal:
"Beanpole" - gain weight
"Chubs" - lose weight
Points are assigned thusly:
Beanpole - 1 point per pound of mass gained.
Chubs - 1 point per pound of fat lost
1.5X BW Deadlift
One point for each additional point above baseline, including zero.
C2B Pull-Ups:
One point for each additional point above baseline, including zero.
Static HSPU
One point for each additional point above baseline, including zero (first HSPU may be kipped all subsequent reps must be static).
Muscle-ups:
Two points for each additional point above baseline, including zero (first muscle-up can be from bent arm, all subsequent reps must be from full lockout).
Static Muscle-Ups
Three points for each additional point above baseline, including zero.
Achievements:
Tracker: weigh and measure and count calories/macro-nutrient ratios of all food consumed (estimate at restaurants). Provide proof in the form of a journal or printed Fitday or similar software pages : 1 point
Blogger Bonus: share your intake and WODs with the world: 2 points (3 total including above)
Zoner Lite: Eat in "The Zone" 5.5 days per week - 1 point
Hardcore Zoner: Eat in "The Zone" all but one meal per week - 2 points
Fanatic Zoner: Eat ALL meals and snacks in "The Zone" - 3 points
Sweetie: No sugar, no sweeteners of any kind, same rules as No-Sugar Challenge - 1 point
Paleo Lite: No grains or sweetners of any kind - 2 points
Pure Paleo: No Dairy, no grains, no sweeteners, no legumes, no tubers, no coffee, no alcohol - 3 points
Performer: lose all fat and no muscle or gain muscle without gaining fat - 2 points.
WOD 090926
"Fight Gone Bad"!
"Fight Gone Bad!"
This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. 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. Today is 3 rounds. 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)
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.
Add your points and post them to comments.
WOD 090925
"The Prodigal Returns"
For time:
(98 - Age)/2 Body weight Squat Clean & Jerks/.85 Body weight Squat Clean & Jerks
Post reps and time to comments.
Gita & Ynez 30-something birthday dinner @ Luka's after the WOD (7:30-ish). Followed by a stroll to Cafe Van Kleef.
Robin 435 Deadlift
WOD 090924
50 Push-Ups
100 Double-Unders
21 Floor Press 155/95
200 Double-Unders
21 Floor Press 155/95
100 Double-Unders
50 Push-Ups
Post time to comments.
Thursday 090917
"Daniel"
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Post time to comments.
Compare to 060615.
OPT, 2009 CrossFit Games
Daniel Crabtree Memorial 5 K [pdf]
Joe Westerlin on CrossFit Level 2 Certification - video [wmv] [mov]
WOD 090921
Open workout (non-members welcome). Hosted by Ynez Arce.
6PM
Clark Kerr Track, Berkeley
- Run 1 mile
- Run 400 meters twice, 4 minute rest in between
- Run 200 meters twice, 2 minute rest in between
- Run 100 meters twice, 1 minute rest in between
Thanks to a particularly extreme workout on Wednesday, many of us have experienced a inordinate amount of discomfort this week. Hell, it's MONDAY and I'm still having difficulty standing up. I've already made a post about ways to combat DOMS, but there's one point in there I'd like to elaborate a bit more about. You're not going to like it. Sorry.All that Naproxen (Aleve), Ibuprofen (Advil), Acetaminophen (Tylenol) and Aspirin you've been popping like M&M's? They're bad for you, and I want you to avoid taking them if possible.
Those drugs are the most popular forms of NSAIDs (Non-Steroidal Anti-Inflammatory Drugs). Which, according to Wikipedia, are:
Non-steroidal anti-inflammatory drugs, usually abbreviated to NSAIDs or NAIDs, are drugs with analgesic, antipyretic (lowering an elevated body temperature and relieving pain without impairing consciousness) and, in higher doses, with anti-inflammatory effects (reducing inflammation).Why are they bad for you? Here's two major reasons:
Exhibit #1: Dementia.
NSAIDs may increase your risk of dementia. In a large-scale study of the elderly published in Neurology, scientists followed 2,736 people over 12 years. Of the participants, those who regularly or heavily used NSAIDS were 66% more likely to develop dementia. Granted, this was a study of the elderly, for whom Alzheimer's disease is a far more pressing threat than for the typical CrossFit athlete - but I need all the help I can get in keeping my brain sharp.
Exhibit #2: They inhibit protein synthesis.
A study of 24 young, able-bodied men broke the group into three groups, one of which took the maximum dosage of Ibuprofen, another of Acetaminophen, and a third a placebo before performing heavy eccentric movements designed to induce muscle soreness. Both the NSAID groups showed diminished protein synthesis afterwards compared to the placebo.
Note that it said "diminished," not "none." You can still gain muscle while taking pain pills, just not as much. Which leads me to my ultimate point:
Moderation
Like with just about everything, occasional use of NSAIDs is fine - even beneficial in some cases. It's just chronic use that can be problematic. If you're in so much pain from DOMS that you cannot function normally in your life or job, then for God's sake take an Aleve. Overdoing it, as many of us did this week, is an inevitable part of training and teaches valuable lessons. Just save the big guns for the special occasions, and rely on the homebrew alternatives the rest of the time.
Climbing in Kalymnos, Greece.
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.
Partner-Inhibited Push-Ups
Sunday 090920
Berkeley Ironworks
12pm and 1pm
"Annie"50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
If you have a jumprope, bring it.
Twinsies!
WOD 090919
Hang Power Snatch 3-3-3-1-1-1
Party Time 090919
The Dirty Thirties Bdays Spectacular
How many 30s can you cram into a month?
Host: Ynez Arce
Type: Party - Birthday Party
Start Time: Saturday, September 19, 2009 at 9:00pm
End Time: Sunday, September 20, 2009 at 2:00am
Location: The Trappist
Street: 460 8th St
City/Town: Oakland, CA
PUB CRAWL. we'll be starting at the Trappist, a Belgian pub in Oakland.
http://www.thetrappist.com/
It's a CrossFit East Bay Boozetravaganza.
Ynez is turning 30prime
Gita is turning 30ish
the twins are 30 each (60)
WOD 090918
Run 2 miles.
20 minutes after the beginning of the run, entire group relay deadlifts one rep each, starting at 95 pounds and continuing in 10 pound jumps until failure. After all who are able have lifted a given weight, those remaining add 10 pounds. Deadlift continues until strongest athlete fails. There is no rest between lifts, except as needed, momentarily, to increase the weight.
Post highest weight lifted to comments.
Hana, push-ups atop Half-Dome
WOD 090917
As many rounds as possible in 20 minutes
5 push-ups
10 hang clean 95/65
15 sit-ups
Post rounds completed to comments.
WOD 090916
Walking Lunge 400 Meters
25 Thruster 135/75
50 Double-Squat Wall-Ball 20/14
75 C2B Pull-Ups
Walking Lunge 400 Meters
Partition the Thruster, Double-Squat Wall-Ball, C2B Pull-Ups, as needed. Start and finish with a 400 Meter Lunge. If you've got a ten pound vest, wear it.
Post time to comments.
WOD 090915
Open workout (non-members welcome).
6PM
Clark Kerr Track, Berkeley
Run 5K
After-Action Report for 090913 WOD
This one was excellent, a keeper. Interestingly it came to me pretty much fully-formed. I was about to post FGB as the workout, and *poof* this one appeared. I wonder if that is what happens to Coach G.?
Serious, serious kudos to Dave F. - He rocked this really hard (223 RX) and did not even look stressed for the first half or so. Raph was inspiring on this one too, he left no-thing on the table! Jim "sold out" and still nearly beat me. Cheryl finally found 10, or maybe 11, on her personal WOD volume knob. Maybe she needs hubby Jim, Athlete-Climber-Lawyer-RouteSetter, to coach her. Brooke killed it too, but Polly equaled her score while skipping two exercises due to wounded-ness!
If I did not mention you, don't get your panties and/or boxers in a bunch. You will notice how I did not even mention my own performance (which would have been closer to Dave F's with a little gaming no doubt. *cough*).
We will definitely be adding this to the roster of benchmarks WODs, but it needs a name. Ideas?
Social Climbing at GWPC 6-9PM (since the gym was closed last week, it seems that this should be next in the rotation, correct me if I am confused).
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.
Sunday 090913
Three rounds of:
Hang Squat Clean 95/65 (Reps)
Burpees (Reps)
Hang Snatch 95/65 (Reps)
Kettlebell Swings 2.0P/1.5P
Push-Jerk 95/65 (Reps)
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.
Add your points and post them to comments.
WOD 090912
Snatch 3-3-3-1-1-1
Post loads to comments
Friday 090911
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090629.
CrossFit Certification Seminars: CrossFit H.E.L. Portland OR, CrossFit FX Allen TX, US ARMY Ft. Leonard Wood MO
Dr. Barry Sears CrossFit Presentation Part 5, CrossFit Journal Preview - video [wmv] [mov]
Thursday 090910
6 rounds for time of:
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Post time to comments.
Compare to 041027.
Nathaniel and Kyle, Boothbay Harbor, Maine
Fight Gone Bad Fundraiser by CrossFit Again Faster - video [wmv] [mov][ipod]
CrossFit Level 2 Certification with Jason Khalipa Part 4 - video [wmv] [mov]
WOD 090909
3 rounds:
Run 400 meters
21 Deadlift 225/155
12 C2B Pull-Ups
Post times to comments.
WOD 090909
Open workout (non-members welcome).
6PM
Clark Kerr Track, Berkeley
Run 100 meters every 2 minutes on the second minute for 18 minutes.
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.
Gym closed. Rest or run 5K.
"Half Gone Bad"
5 Rounds for total reps of:
Kettlebell Thruster 1.5P/1.0Px2, 30 seconds
Rest 30 Seconds
Kettlebell Swing 2.0/1.5P, 30 seconds
Rest 30 Seconds
Burpees, 30 seconds
Rest 30 seconds
Goblet Squat 2.0/1.5P, 30 Seconds
Rest 30 Seconds
Post total reps for all five rounds to comments.
Third Annual Surprise Birthday Party For Myself 3.0
Host: Shaul Serban
Type: Party - Birthday Party
Start Time: Sunday, September 6, 2009 at 8:30pm
End Time: Monday, September 7, 2009 at 2:00am
Location: Kona Club
Street: 4401 Piedmont Avenue
City/Town: Oakland, CA
Saturday 090905
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Black and Gold CrossFit, West Point, NY
Rob Orlando, Strongman and CrossFit, CrossFit Journal Preview - video [wmv] [mov]
Friday 090904
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
Post time to comments.
CrossFit Najaf
Training Athletes by Dave Tate, CrossFit Journal Preview - video [wmv] [mov]
Market Research Series
WOD 090903
Kettlebell Swing 18-15-12-9-6
Kettlebell Clean and Push-Press, each arm 15-12-9-6-3
Kettlebell Snatch, each arm 12-9-6-3-1
Post loads to comments.
WOD 091002
3 Rounds
Run 800 Meters
30 Pull-Ups
30 Push-Up
Post time to comments.
Links
CrossFit FAQ
CrossFit East Bay Family Tree
Ancestors
CrossFit HQ
CrossFit Black Box NYC
CrossFit Virtuosity
CrossFit Oakland
Decendents
CrossFit Nittany
CrossFit Mariner Square
CrossFit True Blue (Grenada)
Friends
Sweatin & Snackin (Ynez)
Recommended Products:
