September 2010 Archives
Ed Rockowitz of Ahh Massage is the only body-worker recommended by CrossFit East Bay.
WOD 101001
A: 21-15-9
Pull-up
Push-Up
B: Olympic Total:
Best of 3 Attempts Snatch
Best of 3 Attempts Clean & Jerk
Post time for part A and total for part B to comments.
Mobility WOD
Some of you have been asking, "when do we get to work on the shoulders?" Well, today is your day!. This should feel really good after all those pull-ups, push-ups and Oly lifts. Watch the video and learn from K-Star and Boz. I figure it'll be best to do these outside, either against the railing by the driveway or using the chain-link fence. Do 2 minutes with the wide grip, 2 minutes with a medium grip, and 2 minutes with a close grip.
WOD 100930
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
4 rounds
Run 400 meters
30 jumping pull-ups.
Post time to comments
Advanced/Intermediate/Regulars:
3-3-3-3-3-3-3 Front Squat @ 60% 1RM
Go as low as you can go, and stop for a count of five at the rock-bottom of each rep, consciously working to get your torso and elbows more upright and fixing any deficiencies in form (weight on balls of feet, knees rolling in, elbows down, etc). Rest at least one minute between sets.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
Mobility WOD
More Psoas! Unless there is a detail of the architecture at GWPC that is escaping me, this one will be difficult to do in a group (not enough door frames or tall poles). So call it homework: at some point tomorrow, accumulate 8 minutes of solid grimacing in pursuit of more fluid hips. Comfort yourself with thoughts of how awesome your cleans and snatches are gonna be. Then, spend 2 minutes working on something that's particularly tight for you, either stretching or with a ball/roller. 10 minutes total.
CFEB Affiliate Team Chipper, CF Games 2009 from SUPER SECRET SUNDAY CLUB by Doron Serban.
WOD 100929
Run 800 meters @ minute 0:00
Max Rounds
3 C2B Pull-Up/pull-up
3 Clap Push-up/push-up
Run 800 Meters @ minute 10:00
Max Rep G2S 155/105
Run 800 Meters @ minute 18:00
Max Rep Burpees
24 minute limit
Post total of rounds of pull-up/push-up plus reps of G2O/H and Burpees to comments.
Mobility WOD
OK, troops, here is today's MWOD. Calf stretch against the wall, 2 minutes per position, 2 positions each leg = 8 minutes total. Watch the video beforehand and do your 8 minutes after the workout, before your muscles get cold.
WOD 100928
A: Best 1RM G2O/H starting at minute 0:00
B: Best Max Rep Pull-Up starting at minute 15:00
C: Run one mile
You may do this individually, or as a team of four.
Post sum of G2O/H and Pull-Up minus run time in seconds to comments.
This WOD is the third event in the Weekend Warrior Series. We will be hosting CrossFit Unlimited at GPWC this Saturday, October 2nd at 11am. **The regular CFEB Saturday class will take place at 12:30 pm at GWPC, immediately following the WWS WOD.**
The competitors this week are:
- CJ Blackman
- Jenn Tse
- Jess Bernardini
- Joe Seltzer
For this home event, we need the following volunteers:
- 10 am: 1 person to have guests fill out Touchstone waivers at the front
- 10 am: 1 person to help guests get around the construction area in front of GWPC. I've already advised our visitors to park on 21st street but they may need help once they arrive.
Please email me and let me know what you can do to help!
Let's have a strong showing of CFEBers to come out and cheer on both sides!!!
- Coach Raindrop
With Max's blessing, I'm inviting all of you to join me on this epic journey. I will post a link to each day's Mobility WOD (MWOD) at the end of Max's WOD posts. I will also be incorporating the MWOD into my classes (time allowing), or just doing them on my own after the workout on days when I'm suffering alongside the rest of you. Since we know misery loves company, the more of us sign up, the happier we'll be. That's how it works, right?
Just this once, I'll embed K-Star's daily video for today's MWOD - normally, I'll just put up a link so as not to clutter up the CFEB page with too many videos of Kelly.
Remember: don't go in the pain cave.
Team CFEB Competition Prep, CrossFit Games 2009 from SUPER SECRET SUNDAY CLUB by Doron Serban.
WOD 100927
A: 2-2-2-1-1-1... Clean and Jerk
B: 21-15-9
Burpee
Sit-Up
Don't forget to smile at the bottom of your overhead squats.
WOD 100926
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
4 laps of the Grainger loop.
Farmer's carry with 2 kettlebells or dumbbells (any weight). Every time you have to put the weight down, perform 5 burpees. Score is total number of burpees (lower is better).
Post total number of burpees to comments.
Advanced/Intermediate/Regulars:
3-3-3-3-3-3-3 Overhead Squat @ 60% 1RM
Go as low as you can go, and stop for a count of five at the rock-bottom of each rep, consciously working to get your torso more upright and fixing any deficiencies in form (weight on balls of feet, knees rolling in, shoulders coming up by ears, etc). Rest at least one minute between sets.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
Special Bonus WOD!
Coach Raindrop will be organizing a workout for the WWS team at the Strawberry Canyon Connector Trail SUNDAY afternoon, but it is open to everyone. This team workout will involve weight vests, sandbags, one really, really steep hill, and (what else?) burpees.
Interested athletes should meet at GWPC at 3:30. Don't be late.
Maximus Lewin Games 2009 "Tank" WOD from SUPER SECRET SUNDAY CLUB by Doron Serban.
WOD 100925
A: 3 rounds
Run 400 meters
30 double-unders
30 pull-ups
20 minute limit.
B: 6 rounds
Sprint Grainger Loop
Walk Grainger Loop
Untimed. Sprint at an all out pace for each split. Walk or jog at any pace to recover.
Post time for part A and impressions for part B to comments.
Freddy Camacho by Doron Serban
WOD 100924
A: Run 800 meters
Max rep G2O/H 165/105
Ten minute limit
B: Work up to a 1RM in the Snatch
Post reps of G2O/H completed for part A and load for part B to comments.
WOD 100923
30 Burpees
15 Deadlift 275/185
Run 200 meters
24 Burpees
12 Deadlift 275/185
Run 400 meters
18 Burpees
9 Deadlift 275/185
Post time to comments
WOD 100922
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 400 Meters
15 front squat 95/65
Post time to comments
Advanced/Intermediate/Regulars:
2-2-2-2-2-2-2-2-2-2-2-2 Front squat @ 50% of 1RM.
Do each rep as quickly and explosively as you can with excellent form You should leave the ground on each rep. Rest at least one minute between sets.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
Super Secret Sunday Club. A book by Doron Serban, chronicling CrossFit East Bay's 10-week journey to the 2009 CrossFit Games will be available soon from amazon and Lulu.com.
WOD 100921
Workout will be announced, and begin at 5:25 and 6:25. Latecomers will not be accommodated. If you have a 20/10 weight vest and wish to wear it put it on in advance. If you wish to tape your hands do so in advance.
60 minute limit. 6:15 class please come ON TIME, please do not come either early or late.
Amanda Hilton of CFEB and Chyna Cho of CF1W by Doron Serban
Team GPZ went up against Team CF1W this weekend and lost narrowly, 619 to 654. Not too shabby considering team CF1W had CrossFit legend Freddy Camacho and 2010 CrossFit Games 18th place finisher Chyna Cho.
WOD 100920
A: Work Up to a 1RM in the Clean & Jerk
B: 15-12-9
Thruster 115/75
Handstand Push-Up
Post load for part A and time for part B to comments.
"Family Style" by Doron Serban for CFEB
100919
Team Conga
In teams of four:
Form a conga line and perform:
2 rounds
Run Grainger loop
30 burpees
30 KB Swing 1.5/1.0P
30 deadlift 185/115
Upon completion of both rounds perform:
Max Rep Double Under
25 minute limit
Rules: The first person in the conga line must finish each segment before the next person can start that segment: example: Amanda and Jessica are in the #1 and #2 slots on a team. Amanda begins her run, Jessica must wait until Amanda finishes the run to begin hers. Amanda begins her burpees, Jessica must wait until Amanda finishes the burpees to begin hers.
As soon as each athlete has finished both rounds, they may start doing double-unders.
Each athlete must perform at least one double-under.
Score is total number of double-unders done per team.
"Happy Snatch" by Doron Serban for CFEB
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
15 burpee
60 single-under (or 15 double-under)
Post time to comments
Advanced/Intermediate/Regulars:
2-2-2-2-2-2-2-2-2-2 Of the complex Power clean, front squat, Squat Clean, 3X Split-Jerk @ 50% of 1RM
Do each rep as quickly and explosively as you can with excellent form. Rest at least one minute between sets.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
"I Walk The Line" by Doron Serban for CFEB.
WOD 100917
A: Work up to a 1RM in the snatch.
B: 21-15-9
Deadlift 225/155
C2B Pull-Up/Pull-Up
Post load for part A and time for part B to comments.
Run 800 meters
50 box jumps 20"/24"
50 burpees
50 double-unders
50 sit-ups
50 KB swing 1.5/1.0P
Run 800 meters
Partition the reps any way you wish. Begin and end with an 800 meter run.
"Gang-Fight Gone Bad"
In teams of 4 persons:
3 Rounds;
1 Minute Wall Ball 20/14 10' Target
1 Minute Deadlift 205/145
1Minute S2O/H 95/65
1 Minute Row (900 meters per round, as below)
1 Minute Rest
Post score to comments.
WOD 100910
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 400 Meters
15 Wall-Ball (any)
Post time to comments
Advanced/Intermediate/Regulars:
2-2-2-2-2-2-2-2-2-2-2-2 Power Snatch @ 65% of 1RM
Do each rep as quickly and explosively as you can with excellent form. Rest at least one minute between sets.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
WOD 100913
A: 10 rounds tabata barbell thruster. Use 45,33,30,15 or dowel.
B: As many unbroken reps as possible press @ 75% of 1RM.
C: 21 Burpee
9 Press 115/75
15 Burpee
15 Push-Press 115/75
9 Burpee
21 Push-Press 115/75
12 minute limit.
Scaling:
65/45 - L1
75/55 - L2
95/65 - L3
115/75 - "Rx"
135/95 - Rx+
Use the highest level at which you can complete the workout.
Post load and total reps for part A, load, reps and predictive 1RM for part B, and load and time for part C.
WOD 100912
A: 10 rounds tabata burpees
B: work up to a 3 rep max in the Clean and Jerk in 25 minutes.
C: 5 rounds for time:
20 push-ups (hands up at bottom)
50 double unders
Post total reps for part A, load for part B and time for part C to comments.
Anyone wishing to join team GPZ at Rocklin CrossFit should meet at Berkeley Ironworks, 9:15 AM to carpool. email Ynez with questions.
Dircetions to Rocklin CrossFit
WOD 100911
Run 800 meters
50 burpees
40 kettlebell swing 2.0/1.5P
30 push-ups
20 pull-ups
10 Clean & Jerk 155/105
5 HSPU
Run 800 meters
22 minute limit.
Post time to comments.
WOD 100910
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 400 Meters
15 Burpees
Post time to comments
Advanced/Intermediate/Regulars:
2-2-2-2-2-2-2-2-2-2-2-2 Power Clean and Power Jerk @ 65% of 1RM
Do each rep as quickly and explosively as you can with excellent form. Rest at least one minute between sets.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
Maximus 315x22 DL AKA Do As I Say, Not As I Do.
WOD 100910
3 Rounds
Run 400 meters
21 Sit-Ups
12 Squats
Post time to comments.
WOD 100908
"Power Isabel"
30 reps for time "Power Snatch" - 135/95
Scaling:
75/55
95/65
115/75
135/95 - Rx
155/105
6 minute limit.
Compare to: 10814
JUDGES NEEDED FOR WWS SERIES WOD 1 - away game at Rocklin CrossFit, Saturday, September 11th. Directions below. Please contact Ynez with your availability.
WOD 100906
As a team:
3 Rounds
10 C2B Pull-Up/Pull-Up
15 Burpee
20 Kettlebell Swing 2.0/1.5P
25 Box Jump 28/24
Details below:
Post time to comments.
WOD 100906
11AM ONLY - GWPC
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
10 rounds
7 wall-ball (any)
7 burpee
- May be team WOD if group is large.
Post time to comments
Advanced/Intermediate/Regulars:
2-2-2-2-2-2-2-2-2-2-2-2 Squat Snatch @ 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 100905
Meet at GWPC at 9:15AM SHARP to car pool. Stragglers will be left behind.
9:30 AM: Team GPZ Supplemental WOD @ Piedmont Track (open workout)
A: Run one mile for time
B: In teams of 3-4
2 rounds:
200 meter relay (return to start)
2x triple stair jump relay (return to start)
50 yard long-jump/burpee relay (return to start)
400 meter team-mate carry (one athlete must be being carried at all times)
Noon, BIW
AMRAP* in 22 minutes
As many rounds as possible:
5 Pull-Up
5 Push-Up
10 Burpee
5 Push-Up
15 KB Swing 2.0/1.5
5 Push-Up
*As Many Rounds As Possible
WOD 100904
5 rounds:
9 Deadlift 225/155
9 Handstand Push-Up
Post time to comments.
Scaling:
135/95
185/135
225/155 - "Rx"
275/185
315/205
WOD 100903
A: Work Up to a 3RM in the clean and jerk
B: 15-12-9 OHS 95/65
21-15-9 Pull-Up
Post time to comments.
Scaling:
65/45
75/55
95/65 - "Rx"
115/75
135/95
12 minute limit.
CJ 245 pound Overhead Squat
WOD 100902
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
10 rounds
10 wall-ball (any)
10 sit-ups
- May be team WOD if group is large.
Post time to comments
Advanced/Intermediate/Regulars:
2-2-2-2-2-2-2-2-2-2-2-2 Squat Clean and Split Jerk @ 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.
Links
CrossFit FAQ
CrossFit East Bay Family Tree
Ancestors
CrossFit HQ
CrossFit Black Box NYC
CrossFit Virtuosity
CrossFit Oakland
Decendents
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CrossFit True Blue (Grenada)
CoCo CrossFit (DRG)
Friends
Sweatin & Snackin (Ynez)
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