CrossFit East Bay Beginner WOD @ BIW 100821
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.
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Press:
5 x 60lbs
3 x 68lbs
1 x 76lbs
No assistance exercises today, I am still technically laid-up.
Press:
102x5
120x5
135x5+(3)=8
Predictor = 175 (actual current 1RM)
Jedi assistance/conditioning:
Row 500M
21 Press 95#
Row 500 M
21 Push-Press 95#
Row 500 M
21 Push-Jerk 95#
11:10
Sith hypertrophy:
10-10-10-10-10-10-10-10 Cable Curl
90-100-110-120-140-160-170-200 (fail 1 rep)
Andre (who is a physicist) informs us that cable work is approximately 60% of the weight lifted due to the mechanical advantage of the pulley.
A marathon session of 12 sets at 65# with Bill and Zach. I have no idea why that took so damn long.
Wod #1
metcon: 4:24
21-15-9 of 1.5pood swings and burpees
deadlift (2/10) 15@165
Wod #2
42-30-18 double-unders
21-15-9 ring dips
7:15
made up modified old-school elizabeth
21-15-9
(hang) squat clean 135#
ring dips
15:24
did hang squat cleans (using home weights) and polly advised me last year to not clean from the ground with smaller plates. my shins were all too happy. I subbed after 15 reps to 125# (used RX at first). the front squat was bothering me. Dropping under the bar felt fine, but coming up was a mess. the "lighter" weight and hang start really helped me think about exploding and immediately dropping under the bar rather than reverse-curling + riding it down.
it's fun. it's exhausting. it's crossfit.
13 mile run...crossfit is soooo much more fun than this long distance thing. On the upside it was a pretty fast 13 miles so I must be doing something right.
Some "rest" day.
4.5 mi run in Golden Gate Park. Definitely didn't take as long as Amanda's 13 miles ;c)