CrossFit East Bay Beginner WOD @ BIW 100728
Kris Clever, Champion 2010 CrossFit Games
7:00 - run connector with Bill - post interest to comments.
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
- Break a record
Beginners
For time:
Tabata
-Kettlebell swing (any)
-Sit-Up
-Squat
Advanced/Intermediate/Regulars:
TGU 1-1-1-1-1-etc
Once you have found your 1RM, perform 10 reps each side with it.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
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Joe D., Princess Raindrop and the Minister will use the "rest day" to practice heavy cleans at BIW tonight at 6 followed by climbing.
You cannot "practice" heavy cleans, you can only "train" them.
I suggest you practice light cleans.
Practice/train, you're the coach so i'll take your advice. All I know is I want to get good at lifting heavy things. Then, I can make statements like, "I may not be smart, but I can lift heavy things." - Kelly Starrett
Modification: Princess, Joe D, Das Kapitan and the minister will be at GWPC tonight at 6 to practice light cleans and thereafter climb.
Why don't I get a nickname???
you had one and it was stolen... too soon?
Tabata
KB (1.5)-57
SU- 74
Sqaut -74
total=205
First time doing TGU. I mostly used 1p (the red one), a few with the smaller green size and a few with 1.5. I forgot to count so not sure if I got all 20 done.
Took a rest day yesterday so did yesterday's workout today:
pull-ups: 11-5-6-10-4
push-ups: 24-13-11-13-10
mile: 7:08
Worked on cleans with the minister and bryan st. andrews. Only did 135# to keep it light. They are definitely feeling better, but I know my form will go away as soon as more weight goes on. Then some top-roping with Daniel.
"crossfit warm-up"
bench press 225 x 2/2/2/2/1
squat cleans 135/155/165
power cleans 135/155/165/185
185 with a bunch of missed reps while trying to practice better form
Tabata: 74 KBS (1.5p), 72 SU, 77 Squats.
TGU: 10 ea side with 1.5p.