WOD 100901:

Via CrossFit Oakland (Mike Minium)

A: Work up to a 3RM Squat

B: 10-8-6-4-2 Thruster 135/95
50-40-30-20-10 Double-Under

Score is time in seconds for part B divided by weight in part A.

Post load, time and score to comments.

CrossFit East Bay will be fielding "TEAM GPZ"* for the upcoming Weekend Warrior Series.

Team GPZ (alpha by first name):
Amanda Hilton
Andre Schiroztek
Carlton "CJ" Blackman
Jenn Tse
Jessica Bernardini
Joseph Seltzer

*"Gladiator Petting Zoo"

WOD 100831

A: Work up to a max weight Muscle-Up using a weight vest in 20 minutes.
- If you are close to a muscle-up one attempt every minute on the minute for 20 minutes
- Otherwise work on progressions, TBA

B1:

Run 400 Meters
21 Burpees
12 Muscle-Ups
21 Burpees
Run 400 Meters

No scaling.

If you cannot do the above, do the following:

B2:

Run 400 Meters
21 Burpees

21-15-9
Pull-up
Ring-Dip

21 Burpees
Run 400 Meters

A: 2-2-2-1-1 Snatch

B: "66"
22 Deadlift 315/205
22 Burpee
22 Pull-Up
Run 400 meters for each time you break the Deadlift, Burpee or Pull-Up after completing all the reps.

Ten-minute limit.

No Scaling.

Post time to comments.

If you cannot Deadlift the Rx weights for the above WOD, do the following:

2 rounds:

21 Deadlift 225/155
15 Burpee
15 Pull-up

Scaling:

135/95/Jumping Pull-up
185/135 Any Pull-Up
225/155 - "Rx"
275/185

WOD 100829

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

5 rounds

Run Grainger loop
30 Sit-Up
30 Air Squat

Post time to comments

Advanced/Intermediate/Regulars:

2-2-2-2-2-2-2-2-2 of the complex: 1 Squat Snatch, 2 Overhead Squat @ 60% Snatch 1RM.

Do each rep as quickly and explosively as you can with excellent form. Focus on getting under the bar as fast as possible for all 9 sets. Rest at least one minute between sets.

Post impressions to comments.

Otherwise work on a skill, or make up a workout, as above.

Ironworks 10th Anniversary Party plus TBS6 Boulder Comp at Ironworks all day Saturday!

Classes held at GWPC, Noon and 1PM

WOD 100828

Run one mile

100 wall-ball
100 ring push-ups
100 C2B pull-ups

Run one mile

Partition the reps however you want. Begin and end with a one mile run. If you have a 20# vest, wear it.

One hour limit.

Post time to comments.

WOD 100827

5 rounds for time:

Run 400 meters
15 OHS 95/65
15 burpees

Post time to comments.

Rob Orlando 2010 Games

WOD 100826

A: Work up to a 1RM in the Clean & Jerk

B: As many rounds as needed to complete 45 "Lewin-Style" reps of C2B Pull-Up/Pull-Up:

Perform 25 burpees every three minutes on the third minute starting at minute zero.
Max rep C2B Pull-Up/Pull-Up until 45 are completed

Score is time to completion on Pull-Up.

Sixteen minute limit.

Compare to: 100616

Post time to comments.

Noon -

Bench Press Instruction at GWPC - upstairs

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

5 rounds

Run Grainger loop
15 Kettlebell swings (any)
15 Burpees

Post time to comments

Advanced/Intermediate/Regulars:

2-2-2-2-2-2-2 of the complex: 1 Squat Clean, 1 Front Squat, 2 Power Jerk

Do each rep as quickly and explosively as you can with excellent form. Focus on getting under the bar as fast as possible for all 7 sets. Rest at least one minute between sets.

Post impressions to comments.

Otherwise work on a skill, or make up a workout, as above.

Queen Raindrop is now L1 Certified.

5/3/1 and CrossFit by Max Lewin, Owner, CrossFit East Bay

As you know by now: "CrossFit is a core strength and conditioning program designed to elicit as broad an adaptational response as possible. It is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains: Cardiovascular & Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy." These domains fall along a continuum pairing ease of acquisition with persistence from quick to develop/easy to lose to slow to develop/hard to lose.

Of these domains Cardiovascular & Respiratory Endurance is the quickest to develop and easiest to lose. A novice or beginner who stops training will lose ALL of their gains and return to baseline in about two-three months (depending on what study you are looking at). An advanced athlete who stops training will lose roughly half of their capacity in three months.

On the other end of the spectrum is Strength. This takes a long time (years) to develop and is amazingly persistent. Studies vary, but it is fairly clear that even intermediates don't show any loss of strength for up to six weeks!

So what are the implications for developing broad adaptational responses? It is pretty clear by now that for CrossFit competitors or anyone who wants to get really good at the WODs, strength must be JOB ONE. A secondary implication is that conditioning can be ramped up as competitions near and strength training can be made secondary, even tertiary, without any loss of strength. Let's take everyone's favorite WOD, "Fran" as an example. Even if you have great cardio-respiratory ability (let's say you can run a 5:30 mile) if your 1RM Front squat is 115/75 and your max push-press is 95/65 you are not even going to be able to do this Rx. For me to get this person to a 3 minute Fran is going to take a long, long time. Maybe years. It will require lots of direct strength training and multiple linear progressions. On the other hand give me a guy in reasonable shape (let's say a 8:00 mile time) with a 300# Front Squat and 225# Push-press (assuming he is not too fat to do good pull-ups) and let me train him for six weeks with intervals and metcons (and zero additional strength training), and I will show you a 3 minute Fran.

One outstanding program for building strength, which can be stacked, combined or leveraged with CrossFit, is Jim Wendler's 5/3/1 Program.

The program is really quite brilliant: it is, technically, undulating periodization, in both the micro and meso-cycles. You will start by working in the rep range typically thought to elicit muscle endurance (this should be highly familiar to CrossFitters). You will then move through Hypertrophy One (sarcoplasmic hypertrophy) and Hypertrophy 2 (myofibrillar hypertrophy), speed-strength (power) and limit strength as you approach your real 1RM. You will inevitably fail, deload, retest and start over, yielding an undulating wave that could be good for some 9-18 months of gains, which is, to use the technical term, a shit-ton of time. If you could put even 5 pounds per month on a lift for 18 months... well, you figure it out.

As above for those interested in CF competition, strength training can, and should, take a back seat to conditioning in the months coming up to a competition. However, as above, one can simply pick up the cycle where one left off when the competition season is over, as there will likely be no loss of strength, and in fact, it is quite possible that strength will continue to increase (with good programming) in conjunction with metcon ability.

Here is a graphical and vastly oversimplified (it does not show weight going up or micro-cycles) representation of what is going on:

After being stuck at the same strength level for about 18 months despite several attempts to budge it (SS 5x5, MEBB) I have gotten some amazing results in only two months of using his program:

Deadlift has gone from 390 to 405 (lifetime PR)
Squat has gone from 270 to 295 (6 pounds away from lifetime PR)
Press has gone from 165 to 175 (lifetime PR)
Bench Press has gone from 235 to 250 (38 pounds away from lifetime PR)
Power Clean has gone from 180 to 205 (lifetime PR) without training it even once
Power Snatch has gone from 135 to 145 (lifetime PR) without training it even once

ALL of the above numbers have been done within 15 minutes of the last set of the 5/3/1 workout, therefore my real 1RMs, rested, would logically be higher.

In addition I have carefully stacked CrossFit on top of this as conditioning/assistance and have hit PRs in two benchmarks, "Grace" and "Diane" due purely to increased strength, as conditioning has been only secondary. 225# deadlifts now feel like a joke.

It is my plan to use this program to get to 500/400/300/200 DL/SQ/BP/PR in order to become competitive in the CF Masters category when I am old enough (or further age classes are developed). In my best estimation, the above strength level is enough to be a strong competitor in any age class. Equivalent numbers for women would be 315/250/185/115.

So now that you are convinced you need to get strong, how do we do this? I strongly suggest you buy the book 5/3/1 by Jim Wendler.

Also you can get it as an ebook.

Once you have read the book, take your 1RMs and plug them into the following spreadsheet:

5/3/1 Spreadsheet. I also have a modified version that can track multiple waves. Email Me for this.

Use the spreadsheet to calculate lifts based on your ACTUAL (not imaginary) 1RMs - what you could do TODAY - this can be calculated based on multiple reps using the following formula:

W(R)(.0333)+W = Predictive 1RM, or "P". Reps of 5 or less will be most accurate.

The spreadsheet will calculate percentages based on 90% of your 1RM, therefore the sets will be, and should be, quite light. The point of this program is to start too light and extend it out as long as possible.

On the last set of each of the first three "weeks" of the spreadsheet do the number of reps OR MORE (this can be, but does not have to be, to failure). In addition you will do assistance exercises, as spelled out in Wendler's excellent book. At the very least you should do 5x10 sets of the exercise at a challenging weight, or put together a metcon that is complementary: example: squat + "Last Ascent" or Press + "Diane" with a doable DL weight.

Use the Predictor, above, to gauge progress. Always try to beat your last predictor (this will not always be possible for fairly technical reasons).

On the deload week, DELOAD! This includes assistance and CrossFit, etc. You do NOT do more than the listed reps in the deload week.

On the next wave add 5 pounds to the upper body lifts and 10 pounds to the lower body lifts. Women might want to use 2.5/5 jumps. DO NOT RETEST YOUR MAX!

When you fail to get the required number of reps in a lift, take a deload week, test your max and start over.

The program is finished when you cannot finish one wave.

CF can be used as assistance and conditioning, however one should not do a metcon that is going to destroy the ability to do the movement in question the day before the lift (or two to three days before for the advanced lifter).

WOD 100824

SPECIAL 2-HOUR Class:

5:00 - warm-up and mini-metcon, TBA
-CrossFit Total: CFEB-Style
5:30 - work up to a 1RM in the Deadlift in 30 minutes.
6:00 - work up to a 1RM in the Press in 30 minutes.
6:30 - work up to a 1RM in the Squat in 30 minutes.

Add your best lift in each of the above three categories and post your "CrossFit Total" to comments.

Bonus for the motivated: after class work up to a 1RM in the bench press.

Post best lift to comments.

Interesting discussion about this picture (working out with weights 30 weeks pregnanant) over at .com

WOD 100823

A: Work up to a 1RM in the Snatch Grip Deadlift.

B: Perform as many reps as possible of Snatch Grip Deadlift @ 80% of 1RM

C: 30 Deadlift 135/95
15 Squat Clean 135/95
20 Deadlift 135/95
10 Squat Clean 135/95
10 Deadlift 135/95
5 Squat Clean 135/95

scaling:

95/65 - L4
115/75 - L3
135/95 - "Rx"
155/105 -L1

12 minute limit.

A: Work up to a 1RM in the snatch

B: Run 400 Meters
21 Press 95/65
Run 400 Meters
21 Push-Press 95/65
Run 400 Meters
21 Push-Jerk 95/65

Make sure push-press extends the hips only (don't turn it into a jerk).

Scaling:

75/55
95/65 "Rx"
105/75

15 minute limit.

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

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Post distance completed to comments.

Advanced/Intermediate/Regulars:

2-2-2-2-2-2-2-2-2-2-2-2 of the complex: 1 Squat Snatch, 1 Overhead Squat @ 50% of 1RM

Do each rep as quickly and explosively as you can with excellent form. Focus on getting under the bar as fast as possible for all 12 sets. Rest at least one minute between sets.

Post impressions to comments.

Otherwise work on a skill, or make up a workout, as above.

New Blog in town: Paleo Joe D (Suffering is Optional).

WOD 100820

A: Max height Box Jump

B: 3 rounds:
Run 400 meters
21 Burpee
12 KTE (Or GHD sit-ups)

Post height for part A and time for part B to comments.

A: Work up to a 3RM in the front squat

B: "Elizabeth"

21-15-9
Clean 135/95
Ring Dip

Scaling:

Clean 95/65
Push-Up

Clean 115/75
Ring Dip (use band assist if needed)

Clean 135/95
Ring Dip - "Rx"

Clean 155/105
Ring Dip

12 minute limit.

Post load for part A and time for part B to comments.

WOD 100818

A: Work Up to a 1RM in the clean

B: Run one mile for time.

C: 42-30-18 Double-Under*
21-15-9 Pull-Up

Alternate Double-under and pull-up.

* If you cannot do double-unders sub 21-15-9 Burpee.

Ten-Minute Limit.

Post load for part A, time for parts B and C

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

Seven Rounds:

10 Kettlebell Swing (any)
7 Kettlebell Thruster (any)

Advanced/Intermediate/Regulars:

2-2-2-2-2-2-2-2-2-2-2-2 of the complex: 1 squat clean, 1 front squat @ 50% of 1RM

Do each rep as quickly and explosively as you can with excellent form. Focus on getting under the bar as fast as possible for all 12 sets. Rest at least one minute between sets.

Post impressions to comments.

Otherwise work on a skill, or make up a workout, as above.

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Guest Trainer: Princess Raindrop

WOD 100815

Two rounds:

24 Deadlift 275/185
24 Box Jump 20" OR HIGHER
24 Goblet Thruster 1.5P/1.0P
48 Push-Ups
24 Box Jump 20" OR HIGHER
24 Goblet Thruster 1.5P/1.0P
24 Kettlbell Swings 2.0/1.5P

Post time to comments.

WOD 100806

A: Work up to a 1RM in the Split-Jerk

B: "Isabel"

30 reps for time "Snatch" - 135/95

Scaling:

75/55
95/65
115/75
135/95 - Rx
155/105

6 minute limit.

Post time 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

Ten Rounds:

10 burpees
10 KB goblet squat (any)

Advanced/Intermediate/Regulars:

Split Jerk 2-2-2-2-2-2-2-2-2-2-2-2 @ 60% of 1RM

Do each rep as quickly and explosively as you can with excellent form. Focus on getting under the bar as fast as possible for all 12 sets. Rest at least one minute between sets.

Post impressions to comments.

Otherwise work on a skill, or make up a workout, as above.

WOD 100812

In any order, partitioned any way:

Run 5x800 meters

45 Handstand Push-Ups
45 C2B Pull-Ups
45 Ring Dips
45 Lunges
45 Toes-To-Bar
45 Burpees

Post time and partitioning scheme to comments.

Watch live video from California Weightlifting Fund on Justin.tv

WOD 100811

A: Work up to a 3RM in the Push-Press

B:Two rounds

12 Burpees
25 Box Jump 20"
25 Push-Ups
30 KB Swing 1.5P/1.0P
13 Burpees
20 Deadlift 225/155

16 minute limit.

Post time to comments.

.com does MEBB!!

WOD 100810

A: Work up to a 1RM in the Snatch

B: "Grace"

30 reps for time G2O/H - 135/95

Scaling:

95/65
115/75
135/95 - Rx
155/105

6 minute limit.

Post time 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

Run 400 Meters
12 KB Snatch left
12KB Snatch right
12 Burpees

Advanced/Intermediate/Regulars:

Squat Snatch 2-2-2-2-2-2-2-2-2-2-2-2 @ 50% of 1RM

Do each rep as quickly and explosively as you can with excellent form. Focus on getting under the bar as fast as possible for all 12 sets. Rest at least one minute between sets.

Post impressions to comments.

Otherwise work on a skill, or make up a workout, as above.

WOD 100807

AMRAP in 25 minutes

Run Grainger Loop
25 burpees
Max Rep Pull-Ups

Post number of pull-ups completed to comments.

*As Many Rounds As Possible

WOD 100807

A:Tire Flip relay:

3 rounds

7 flips (1 male 2 females per flip)

B: "Fight Gone Thrad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a ninety-second break is allowed before repeating. This is two rounds. The stations are:

* Thruster 75/45: (Reps)
* Sumo deadlift high-pull: 95/65 pounds (Reps)
* Box Jump: 31/24″ box (Reps)
* Push-press: 95/65 pounds (Reps)
* Row on damper 10: 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.

WOD 100806

A: Work up to a 1RM in the Clean & Jerk

B: "Fran"

21-15-9

Thruster 95/65
Pull-Up

10 minute limit

Scaling:

65/45/Jumping Pull-Up
95/65 - "Rx"
115/75 (sub-5 Rx Fran only)

Post time 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

Run 400 Meters
12 KB Clean & Jerk left (any)
12KB Clean & Jerk right (any)
12 Burpees

Advanced/Intermediate/Regulars:

Squat Clean & Jerk 2-2-2-2-2-2-2-2-2-2-2-2 @ 50% of 1RM

Do each rep as quickly and explosively as you can with excellent form. Focus on getting under the bar as fast as possible for all 12 sets. Rest at least one minute between sets.

Post impressions to comments.

Otherwise work on a skill, or make up a workout, as above.

WOD 100804

Four rounds

Run Grainger Loop
50 Double-Under
50 Sit-Ups

Post time to comments.

Butterfly Kip with Speal

WOD 100803

PLEASE NOTE there is now a 5pm class on Tuesdays in addition to 6pm.

A: In 20 minutes work up to a 3RM Hang Snatch.

B: 3 rounds for time:
Run 400 meters
15 OHS 95/65

Suggested scaling:

Dowel/15
45/65
95/65 "Rx"
115/75
135/95

Pick a weight which you can do unbroken for all three rounds or challenge yourself and go heavy.

Scaled: 10 minute limit
Rx or above: 12 minute limit

20 person limit per class, first come first served. Please come to 5PM if you can.

"Death by Barbell" Via Lalanne Fitness
Five rounds for time:
15 Deadlift #135/95
12 Hang Power Clean #135/95
9 Front Squat #135/95
6 Push Jerk #135/95

Scaling:

155/105
135/95 - "Rx"
115/75
95/65

25 minute limit.