CrossFit East Bay 091109:
Social Climbing @ GWPC
CrossFit Level One Certification, CF North Santa Cruz. Apollonia Helm and Gita Dombrowski are now CF L1 Trainers. Apollonia also has CF Gymnastics Certification.
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.
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Congrats Gita and Polly, I've learned a lot from both of you already and this obviously will not hurt your ability to teach and program. Of course now I just expect more out of you ;c)
I'll be taking it a bit easy this week leading up to the Big Sur Half Marathon next Sunday. I decided to do a little unscientific experiment with myself here. From my general baseline in August (which I think would have left me able to shuffle slowly across the finish with minimal jogging for training) I basically have trained 2.25 months CFEB programming with supplementary running work at least once a week. On weeks that we didn't do much running in our workouts I generally traded out a max-effort session for a 5 or 10k. I didn't run any distances greater than a 10k, but what I did run I ran HARD. This isn't exactly what CFE prescribes, but is similar in principle (their approach has more volume, but frankly I wasn't in good enough shape to dive into 5 CF workouts plus 2-3 running workouts a week). So...will this translate into moderate (by no means elite) success at 13.1 miles? I dunno. But I'll get a cool tshirt while I find out.
Thanks to all who have been posting their WOD results, this is incredibly helpful, please keep it up!
good luck with your half marathon, Brandon!
5.9 - some ridiculous non 5.9 moves but very enjoyable.
5.10b - these are starting to fell relaxed again
5.10d - tricky one in the off-width dihedral at GWPC. Fourth attempt climbing this, finally got to the top but with two falls. Still not sure I have the beta dialed to get it, but if it is not removed, I will try it again.
Sore and battered from the week (and Murph).
5.10b(o) - any difficulty was more about working out my own muscular kinks
10d(o) - a relatively relaxed book climb, I nearly peeled off at one point when Rebecca pointed out the obvious move that I had overlooked.
10d(o) - straight up and over the huge roof by the smokestack, the difficulty was actually much more about the long, sustained negative than it was about the roof. Good, pumpy climb.