February 2010 Archives
This was the best video I could find that showed all three barbell squat movements. However, it is not ideal: he has a bad habit of not coming to full extension at the top of each squat (which he admits is a problem), and he's only going to parallel at the bottom (we go below parallel). Do not emulate this ROM, or I will yell at you.
CrossFit East Bay WOD @ GWPC 100301
"You Don't Know Squat"
For time:
50 Squats
10 HSPU
50 Front Squats 45#
10 HSPU
50 Overhead Squats 45#
10 HSPU
50 Back Squats 45#
10 HSPU
50 Squats
Post time and impressions to comments.
CrossFit East Bay WOD @ BIW 100228
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Kettlebell swing (2p/1.5p)
Post number of swings completed for each round to comments.
WOD 100226
21-15-9
Jump Squat
Goblet Squat 2.0/1.5P
Dead-Hang Pull-up
Post time to comments.
Clean and Jerk 3-3-3-3-3
Follow with 1RM attempt if you wish.
T-Shirt Update: I am pushing back the T-shirt order date to March 6th: please get me your orders no later than the throwdown.
"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 100225
Deadlift 5-5-5
Followed by:
3 rounds
20 Burpees
10 Push-ups
Max Rep Pull-Ups
Each round is 4 minutes. Score is total pull-ups.
WOD 100224
4 rounds
50 squats
10 Kettlebell Swing 2.0P/1.5P
Max Rep HSPU
3 minutes per round. Score is number of HSPU performed. 1 minute rest between rounds.
Tuesday 100223
21-18-15-12-9-6-3 rep rounds
of:
135/95 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible
On SDHPs, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.
The SDHP is a "pull" that is really a "push." Can you elaborate?
Post impressions to comments.
Joanne Mittelholtz, CrossFit Kitchener, Ontario, Canada.
"Level 1 Cert Experience," a CrossFit Journal preview video [wmv] [mov]
2009 Games Australasian Qualifiers - video [wmv] [mov]
WOD 100222
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
burpee
push-press 75/55
toes to bar
Post time to comments
WOD 101221
Tabata Burpee
Rest 1 minute
Tabata Pull-Up
Rest 1 Minute
Tabata Sit-Up
Rest 1 minute
Tabata Push-Up
Rest 1 minute
Tabata Squat
Rest 1 minute
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the total score of all reps.
Post Tabata score for each exercise to comments and total for final score.
E.G., 5, 22, 9, 15 = 41
Sat, Feb 20th, 11AM CrossFit Oakland:
THROWDOWN!
4 Rounds, 2.5 Minutes Each:
Run 200m
10 Thrusters @ 135#/95#
Max Burpees
1 minute rest between rounds. Scored by total number of burpees.
- Scaling available
CrossFit Classes at Noon and 1PM at Ironworks, as a courtesy, but I strongly suggest you attend the Throwdown instead.
WOD 100220 - limited heats (2 per class): If you want to be certain of getting this done, go to CFO, as above.
4 Rounds, 2.5 Minutes Each:
Run 200m
10 Thrusters @ 135#/95#
Max Burpees
(If you did this yesterday there will be an alternate)
Schedule of upcoming events:
Sat, Feb 20th, 11AM CrossFit Oakland:
THROWDOWN!
4 Rounds, 2.5 Minutes Each:
Run 200m
10 Thrusters @ 135#/95#
Max Burpees
1 minute rest between rounds. Scored by total number of burpees.
- Scaling available
CrossFit Classes at Noon and 1PM at Ironworks, as a courtesty, but I strongly suggest you attend the Throwdown instead.
Sat, March 6th, 11AM, GWPC
THROWDOWN!
TBA
Open to all local affiliate members. Free. Registration not required, however an email from local affiliates telling us how many folks you expect to show up would be appreciated. This event will start exactly on time and stay on schedule. Athletes not ready on time will be disqualified.
Two workouts:
For the first workout, Emphasis will be on unknown and unknowable, but the movements and time domain will be familiar. Rigorous movement standards will be enforced.
Scaling will be available, but the workout will not be announced in advance. Some, but not all, of the details of the workout will be announced Three minutes before the beginning of the workout: you will then have to decide whether to RX or scale it. The final details of the workout will be revealed sometime during the workout itself.
RX athletes will will go first. Scaled athletes will go as soon as the last RX athlete is done.
There will be a second workout for the top five female scorers to determine the winner, followed by a showdown of the top five male athletes. This workout will be announced in advance.
After the event we invite you to boulder with us as our guests. Bring rock shoes if you have them.
WOD 100219
100 Sun Salutations, CFEB style
Untimed
WOD 100218
3 Rounds
Run 800 meters
21 Burpees
12 Shoulder to Overhead 135/95
Post time to comments
WOD 100217
Deadlift 5-5-5-5-5
Post loads to comments.
WOD 100216
Via CrossFit Oakland:
For Time:
Row 1000m (sub 800 meter run)
250 Double-Unders
30 Power Cleans @ 155#/105#
Post time to comments under pain of burpee
WOD 100215
In either order:
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.
when you reach failure:
With a continuously running clock do one burpee the first minute, two burpees the second minute, three burpees the third minute... continuing as long as you are able.
(subject to change by Daniel for time constraints).
Josh Everett "Isabel": 71 seconds.
Velichko Cholakov (6'7")- 207.5kg (457 pounds) Snatch, 2004 Olympics
WOD 100212
"Isabel"
Snatch 135/95 lbs
30 reps for time
Technically, this is 30 reps ground to overhead without touching the shoulders. You must have the bar at full lockout at the end of each rep and have all of your joints fully extended. Set up the bar and blaze through for time using form that is safe.
CrossFit Competitors:
Gita's Isabel:
Full Squat Snatch 135/95 lbs. This is the original "old-school" Isabel but it has devolved or evolved, depending upon your perspective, to the above over time.
30 reps for time
Via Gita: "Make each rep technically and mechanically efficient/safe". Do not sacrifice form for speed.
"Grace": 89 seconds.
Dimas World Record: form at maximal load does not get better than this
WOD 100212
"Grace"
Clean and Jerk 135/95 lbs
30 reps for time
Technically, this is 30 reps ground to overhead anyway anyhow. You must have the bar at full lockout at the end of each rep and have all of your joints fully extended. Set up the bar and blaze through for time using form that is safe.
CrossFit Competitors:
Gita's Grace:
Full Squat Clean and Jerk 135/95 lbs
30 reps for time
Via Gita: "Make each rep technically and mechanically efficient/safe". Do not sacrifice form for speed.
WOD 100212
Deadlift 5-5-5
Press 5-5-5
3 rounds for max effort:
Max Rep Ring Dip;
if you can do more than 10, add weight.
Post loads and reps to comments.
WOD 100211
50 C2B pull-ups
75 push-ups
150 squats
Run 2 miles
50 C2B pull-ups
75 push-ups
150 squats
Partition the pull-ups, push-ups and squats however you want. If you have a 20 pound weight vest or body armor, wear it.
WOD 100210
Run 800 Meters
30 burpees
15-12-9
Hang Clean 155/95
Kettlebell Swing 1.5/1.0P
30 Burpees
Run 800 meters
Post time to comments.
Dress in layers.
CrossFit East Bay WOD @ GWPC 100209
2009 Norcal Regional Qualifier WOD "A"
Workout A*
For time:
Row 500m (sub 400 meter run)
30 Burpees
10 Shoulder-to-Overhead (Men: 165#, Women: 95#)
It's up to you to decide on the technique to employ for the shoulder-to-overhead movement (shoulder press, push press, push jerk, etc.). Efficient technique will be rewarded.
Scaled Version:
Row 500m (sub 400 meter run)
30 Burpees
10 Shoulder-to-Overhead (Men: 105#, Women: 65#)
* There will be a ten-minute cap for this workout.
There is an additional rower upstairs that can be brought down - it must be returned.
WOD 100208
For time:
150 C2B Jumping pull-ups.
Set up under rings or a pull-up bar, so that your fingertips are 9 inches above the bar or rings. Squatting down, so that your arms are fully extended, jump up and pull chest tightly to the bar on every rep.
Do NOT lower yourself statically from the pull-up bar (don't do a negative), rather come down immediately and initiate the next movement or rest. Disregarding this advice is likely to result in crippling soreness.
Post time to comments.
WOD 100207
Via CrossFit Oakland:
For Time:
15-12-9 Power Cleans @ 155#/105#
21-15-9 C2B Pull-Ups
Alternate between power cleans and pull-ups.
NOON only today!
Schedule going forward will be Noon and 1PM at least for this month, then will be re-evaluated.
WOD 100206
For time:
40 Burpees
10 Kettlebell Swings 1.5/1.0P
30 Burpees
20 Kettlebell Swings 1.5/1.0P
20 Burpees
30 Kettlebell Swings 1.5/1.0P
10 Burpees
40 Kettlebell Swings 1.5/1.0P
Post time to comments.
WOD 100205
Press 5-5-5
Followed by:
"Cindy"
Complete as many rounds in 20 minutes as you can of
5 Pull-ups
10 Push-ups
15 Squats
CrossFit Games Competitors:
Complete as many rounds in 20 minutes as you can of
5 C2B Pull-ups
10 Clap Push-ups
15 Jump Squats
20 rounds to qualify.
If qualified:
rest 10 minutes
For time:
Deadlift 30 reps 225/155
WOD 100204
Mini-Metcon TBA - Hopper Style
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.
Compare to 100106
WOD 100203
Run 3.2K
22 minutes after the start of the run, in reverse order of finish on the run, last person first, first person last, with one person starting every thirty seconds:
Max Rep Push-Ups
Max Rep pull-Ups
Max Rep HSPU
Max Rep Bar Muscle-Up
Max Rep Kettlebell Snatch, each arm 1.5/1.0P
Max Rep Kettlebell Swing 1.5/2.0P
Max Rep Double-Under
Transition immediately from each exercise to the next there is NO break between exercises.
Score is total score + 5 points for each minute under 22 minutes on the run.
Post score to comments.
WOD 100202
Thruster 5-5-5
Followed by:
Three rounds for time:
7 Thruster 135/75
21 Pull-Up
21 Ring Dips
7 Burpees
Games competitors (no scaling)
Two rounds for time:
7 Thruster 155/95
7 Muscle-up
21 Burpee
10 minute limit
If under limit:
Rest 10 minutes
2 rounds:
Run 400 Meters
75 double-unders
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