CrossFit East Bay Beginner WOD @ GWPC LABOR DAY 2010
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.
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so, is the gym going to be closed and youre opening it up just for CF? (no info on the touchstone website)
4 or 5 rounds + pull ups scaled down to 28 kg KB (olive green)
5/3/1
press
90 x 5
105 x 5
120 =0
At this point Max enlightened me to my fuzzy math and the mondern wonders of the spreadsheet, thanks dude.
So all this week I've been doing 10% more than I was supposed to. I was considering starting over but i'm just going to correct the numbers and keep going.
Press
80 x 5
95 x 5
105 x 7 by this point my arms = toast.
Squat (good math)
120 x 5
138 x 5
157 x 19
For got to do assistance stuff.
Row 500m
GWPC open weekend hours 10-6
~45 min trail run: out and back Huckleberry gate to Skyline gate.
Marcia killed it at the track! Great job everyone, that was a brutally good WOD...
Squat Snatch at 65# for the 12 sets. Then did some 3x5s. Deadlift @ 265 and Press @ 115 (3 reps on last set).
hiked about 18 -20 miles in two days near Truckee/Tahoe with some good elevation... in my Vibrams. quite the conversation starters!
Beginner WOD
9:32
Joe D and I did a little extra on the beginner WOD - 10 rounds of 10 reps each. 17:01. My burpees remain very slow.