January 2010 Archives
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to: 080412
Keith Wittenstein, Owner, CrossFit Virtuosity
Restorative 100131
Untimed:
Run 800 Meters
40 Sun Salutations CFEB Style
Run 600 Meters
30 Sun Salutations CFEB Style
Run 400 Meters
20 Sun Salutations CFEB Style
Run 200 Meters
10 Sun Salutations CFEB Style
Post impressions to comments.
Janurary Special ends tomorrow.
Tomorrow is the last day to sign up for a Touchstone/CFEB membership without paying the $100.00 initiation fee.
WOD 101030
Kettlebell Clean and Push-Press 5-4-3-2-1 each arm
Kettlebell Snatch 5-4-3-2-1
Followed by
3 Rounds:
Run 400 meters
21 Push-ups
12 Kettlebell snatch left 1.5/1.0P
12 Kettlebell snatch right 1.5/1.0P
Games competitors:
No scaling
Run 200 meters
15 HSPU
9 Kettlebell snatch left 2.0/1.25P
9 Kettlebell snatch right 2.0/1.25P
15 minute limit
if under limit:
Rest 10 minutes
Run one mile for time
Target:
Women: 7:00
Men 6:00
Friday 100129
For time:
225/155 pound Deadlift, 15 reps
25 Pull-ups
225/155 pound Deadift, 12 reps
25 Pull-ups
225/155 pound Deadlift, 9 reps
25 Pull-ups
225/155 pound Deadlift, 6 reps
25 Pull-ups
Post time to comments.
Ashley Mays, CrossFit Memphis
"The Ranger Challenge" Part 2, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Task Force comes to CrossFit Los Angeles - video [wmv] [mov]
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Outstanding PJ triple at 6:38
WOD 101028
Front Squat 5-5-5
Post loads to comments.
Followed by:
AMRAP in 20 minutes:
Run 400 meters
21 Front Squat 95/65
post number of rounds and partial FS rounds to comments.
Games Competitors (no scaling):
3 rounds:
Run 800 meters
15 Overhead Squat 135/95
20 minute limit
If above is completed under limit:
Rest 20 minutes
Max rep unbroken kettlebell swings 1.5/1.0P. Set is finished when kettlebell stops moving.
Arnold Schwarzenegger cheat curls 250 pounds at age 21
Restorative 100127
Barbell Bicep Curl 12-10-8-6-4
See "Starting Strength" for movement standards.
Post loads and impressions to comments.
474 pound ugly one-hand deadlift!
WOD 101026
Weighted feet elevated ring push-ups 10-10-10
Standards: set up on a box where your feet are higher up than the bottom of the rings. From full lockout at the top lower yourself to a point where your chest touches your hands. Push back to full lockout, with your hands directly under your shoulders and your elbows completely locked.
Followed by:
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max Rep Push-Ups
Post reps to comments.
Games Competitors:
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max Rep HSPU
Max Rep Push-Ups
Post reps to comments.
125 total push-up + HSPU to qualify.
Rest 15 minutes
100 burpees to 12" target overhead
Do not do if you have not qualified, as above
WOD 100125
Squat Clean 3-3-3
Post loads to comments
Followed by:
12-9-3-3
Power Clean 135/75
Pull-Up
Games Competitors/Gluttons
No scaling!! If you cannot do this, do the above instead.
12-9-3-3
Hang Power Clean 155/95
Bar Muscle-Up
-Fifteen minute limit to qualify-
Do not do the below unless you can do the above sub-15
Rest 10 minutes
Row 2K
Target=men sub 7:00
Target=men sub 8:00
WOD 101024
Kettlebell Clean and Press 7-5-3-1 each arm
Post loads to comments
Followed by:
21-15-9
Kettlebell swing 2.0/1.5P
Burpee
Post time to comments
Games competitors/masochists:
21-15-9
Kettlebell swing 2.25/1.75P
Burpee jumping to 12" target overhead
Post time to comments
Rest 7 minutes
2 rounds
Run 800 Meters
100 double-unders
Post time to comments
(bring your own watch)
Restorative 101023
Untimed:
100 single-unders
1 minute front plank
30 second side plank
1 min back plank
30 second side plank
100 skips
10 Sun Salutation, CFEB Style
50 single-foot jumps left
50 single-foot jumps right
2 min handstand hold or practice
10 push-ups
10 pull-ups (or jumping pull-ups)
10 sit-ups
TRS 4 Comp tonight 6-10PM
Self-scoring roped climbing competition, lots of fun!
Come check out the Comp. There will be free pizza from Lanesplitter's, free beer, a great community of climbers, and a lot of fun at the first of the Touchstone Rope series comps.
WOD 101022
"Fight Gone Bad"
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.
"Flying Bumper" Logo by James Mangold - Hoody
"Bridge Bumper" by Daniel Olmstead - All T's
GWPC logo - on sleeve of all items except Bella Racerback T
CrossFit East Bay shirts are available in four styles. A hoody is also available. Order shirts by using THIS FORM:
Fill out form including:
Name
Payment method
email
Quantity
Color
Total
Grand Total
Give form, plus payment, cash or check to Max in an envelope with your name on it. Orders will be ready within one month from final due date for orders. For winter 2009/2010 the order cut-off is Feb 21 and you should get your shirt by March 21.
The following shirt styles are available for winter 2009/2010:
Men's Hanes Beefy-T T-shirt: $10.43 including tax.
Men's American Apparel Baby Thermal Long Sleeve T-Shirt: $18.11 including tax.
Women's Bella longer length T: $13.72 including tax.
Women's Bella Racerback Tank: $13.72 including tax.
American Apparel California Fleece Zip Men's/Unisex Hoody: 41.16 including tax
WOD 101021
Deadlift 5-5-5
Post loads to comments
Followed by
15-9-6
Deadlift 250/165
C2B Pull-Up/Pull-Up
Post time to comments
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WOD 100120
For Time:
25 Jump Squats
25 C2B Pull-Ups/Kipping Pull-Ups
25 Kettlebell Swings 1.5/1.0 pood
25 Kettlebell Overhead Walking Lunge 1.0/.75 pood
25 Toes-To-Bar
25 Supermans
25 Clapping Push-Ups
25 Handstand Push-Ups
25 Burpees
100 Double-Unders
Post Time to Comments
WOD 101019
Press 5-5-5
Post loads to comments
Followed By
21-15-9
Depth Jump 20"/24"
STRICT Push-Up
Post time to comments
High-volume pull-up workouts (like today) are a mainstay of CrossFit programming. Without proper precautions, however, they can be murder on your hands, and the resulting tears can inhibit your training for several days afterwards. Here are some handy (ha!) tips on what you can do to prevent rips, tears, and tenderness.
#1: Manage your calluses
The primary reason our hands rip is due to the calluses that form at the top of our palms from all the pull-up and barbell work. Calluses are very non-elastic, and typically what happens as we grip our hands on the bar is that the callus locks in place against the bar as our hand rotates around it, thereby causing the nearby non-callused skin to tear.
The best way to manage your calluses is with a callus file, available at Walgreen's or any other drug store for around $5. When you notice your calluses building up, take some time while you're watching TV or surfing the internet to file them down. An ounce of prevention...
#2: Get a grip
Hand grips (or thongs, as Bill calls them), are quite useful in protecting your palms. You can make your own in a pinch with the $2 tape you can get at either of our gyms, but these are less than ideal - I find they're good for about 100 pullups before you need to make new ones, they leave sticky tape residue on the bar, and they can get pretty nasty. Far, far better are the leather hand grips that you can get from Rage Fitness for $12. I picked up a pair of these at the Games, and my hands have never torn while wearing them.
#3: Use the rings
If we're at GWPC, you can often use the rings instead of the bar. Yeah, the pullups can be a little harder, but because the rings move with your hands instead of rubbing against them, your hands stay much safer.
#4: Be wary of chalk and Tite-grip/liquid skin
We're all big fans of chalk, but it does have a downside: it can work as an adhesive, leading to tears more quickly - this is particularly true with kettlebells. The same goes for the liquid chemicals that serve to patch up or dry out your hands - it can be like putting calluses ON your hands before working out.
I hope that helps.
-D
WOD 100118
21 - 15 - 9
Deadlift (275/185)
Burpee
50 Kettlebell Swings (1.5p/1p)
25 Pull-ups
Post time to comments
New T-Shirt Logo. Ordering details to be announced soon.
WOD 101016
As a group:
25 burpees
25 Olympic High-Bar Squat
25 Front Squat
25 Overhead Squat
25 Burpees
25 press
25 push-press
25 push-jerk
25 Burpees
50 Squat Clean
25 Burpees
50 Squat Snatch
All movements are perfomed together, with a dowel.
WOD 100115
Clean & Jerk 3-3-3-3-3
Post loads to comments
This is how they roll in the 'Cuse
WOD 100114
Run 400 Meters
30 Overhead Squats 135/95
Run 400 Meters
Run an additional 400 meters each time you reach failure on the OHS.
Post time and meters run to comments.
5 rounds for max effort
Kettlebell Swings 2.0/1.5P (kettlebell cannot touch the ground)
Pull-Ups (must be on bar within 5 seconds of putting down kettlebell)
Rest as needed between sets.
Post splits and total reps to comments.
WOD 100106
Mini-Metcon TBA - Daniel's Choice
Snatch Balance Skill WOD
Pressing Snatch Balance 3-3-3
No more than 50% of Snatch 1RM
Heaving Snatch Balance 3-3-3
No more than 70% of Snatch 1RM.
Post impressions to comments.
WOD 100111
30 Muscle-Up for time.
If you cannot do muscle-ups, do 120 pull-ups and 120 dips.
Post time to comments.
Compare to: 091215
WOD 100110
3 Rounds
Run 400 Meters
15 Kettlebell Swings 2.25P/1.75P*
9 Thruster 135/75
* Sub 80/60 pound Dumbbell Swings
WOD 100109
Squat Snatch 3-3-3-1-1-1
Post loads to comments
WOD 100108
9-6-3-3
C2B Pull-Up
Handstand Push-Up
Hang Clean 155/95
Post time to comments.
Press 3-3-3
WOD 100107
"Michael"
3 Rounds:
Run 800m
30 Sit-ups
30 Supermans
Hold each Superman one second.
Post time to comments.
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Lyn and Paul, General Managers of GWPC and Ironworks, respectively, work on installing the next set of platforms. Russel and Eric are facing the back wall with plywood in preparation for installing more pull-up bars.
Design by Architect-Athlete Doron Serban.
The space cannot presently be used. Tomorrow's WOD will be another no-equipment one.
Platforms in progress: we should have 7 platforms by Friday, hopefully stained and ready to use. Please stay off of them in the meantime.
WOD 100106
Snatch Skill WOD
Snatch 3-3-3-3-3-3:
No more than 70% of 1RM.
Post impressions to comments.
100106
CrossFit Games 2010 Competitor Skill Workout, 6AM, Berkeley Ironworks
Please bring a list of performance deficits and nagging injuries.
If you cannot make it, email above list to Gita or Max.
Hi All,
As I am sure you have noticed, we are making a lot of improvements to the dedicated CrossFit space at GWPC. Please bear with us while we complete the flooring project, start the process of painting the walls and repositioning/adding some further equipment.
When all is done, we should be able to accommodate 11 lifters (weather permitting) and 11+ people doing pull-ups at once. This is the most the space will ever be able to safely accommodate, and this should be more than enough.
We will be adding 5 more platforms and repositioning the squat cage. We will be using leftover flooring to cover the outside flat space to accommodate three lifters. We will be adding a records board in addition to the WOD board, which will be attached to the wall to save space. Eventually we may get climbing ropes.
Touchstone management and staff have been incredibly helpful in improving the CrossFit program at GWPC, including, but not limited to, Lyn Verinsky, General Manager GWPC, Paul Baraza, General Manager BIW, Desk Staff and Construction Staff. Please thank them if you get a chance. The flooring alone represents almost 1500 in materials cost.
While we complete the project (hopefully this week) there will be some disruption: We will be programming somewhat simpler WODs while we finish.
Thank You for your patience.
- Max & Daniel
WOD 100105
Run One Mile
75 Burpees
150 Push-Ups
225 Jump Squats
Run One Mile
Begin and end with a mile run. Partitions the reps as needed.
Murph - rain check TBA
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
Compare to 091227
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WOD 100104
"Fran"
21-15-9
Thruster 95/65
Pull-Up
100104
CrossFit Games 2010 Competitor Skill Workout, 6AM, Berkeley Ironworks
Please bring a list of performance deficits and nagging injuries.
If you cannot make it, email above list to Gita or Max.
WOD 100103
Run 5K
-OR-
25 Pull-Ups
Run 800 meters
50 Push-Ups
Run 800 meters
25 Pull-Ups
50 Burpees
Run One Mile
50 Burpees
25 Pull-Ups
Run 800 Meters
50 Push-Ups
Run 800 Meters
25 Pull-Ups
Post time to comments.
Compare to: 091107
WOD 101002
12-9-6
Deadlift 315/185
Push-Jerk 165/95
Post time to comments.
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