CrossFit East Bay WOD @ GWPC 101005
Construction Notes

By Maximus on January 4, 2010 6:56 PM | Permalink | Comments (9) | TrackBacks (0)

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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Construction Notes.

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9 Comments

By Maximus

on January 4, 2010 6:56 PM

Yes I am aware we are extending the cycle to 4 WODs in a row. Next day will be a skill day.

By average joe

on January 4, 2010 10:00 PM

where can i find the weight vest at gwpc if I have an extended lunch break and handle this one early?

By average joe

on January 4, 2010 10:01 PM

better yet, would big 5 or another sports store have a good one for sale?

By Bill

on January 5, 2010 7:31 AM

Joe, I believe my weight vest (it was a gift) was bought at big 5 and I've had good use from it.

By Gita

on January 5, 2010 12:36 PM

091005. For y'all who thought you were doing this tonight it apparently happened a couple of months ago. Max is testing new ideas for April fools posts. The real workout is group hugging for time and or max effort. Hug hard it hasn't killed me yet.

By average joe

on January 5, 2010 5:48 PM

37:53RX harder than i originally thought it was going to be. I had a slight runny nose which may have slowed me down a bit. I tried to partition the work similar to cindy, 5 burpees, 10 push and 15 jump squat, which i think was a bad call

By Elaine on January 5, 2010 8:02 PM

46:15 Rx
Time is equivalent to my unvested Murph. My calf cramped up when I started mile 2, but it loosened up after a 1/4 mile.

By Brandon

on January 5, 2010 8:16 PM

40:13...had a big math fail and did 250 jump squats instead of 225. oops.

By BrookeM

on January 5, 2010 9:45 PM

52:58 Rx
This was a really exhausting workout but I'm glad I finished in under an hour.