CrossFit East Bay Beginner WOD @ 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:
Run 400 Meters
21 Kettlebell Swings (any)
12 Burpees
Post time to comments.
B: Pull-Up Progressions
Intermediate/Advanced/Regulars:
For those of you who missed the trail run at Robert Sibley Park this past weekend, we're doing it again!
Rain or Shine
- Saturday, October 30th
- 3pm @ BIW to carpool or 3:30 pm at the Robert Sibley Park parking lot start the run.
- Click here for directions to the trail head. It's approximately15 minutes from BIW by car.
Plenty of time to do the Noon class and the run. Double up your WOD's on Saturday and earn that Halloween candy!
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'Helen' Rx 14:something. I can't find a record of the last time I did this. My guess is that it was over 20 min.
The 1.5p KB swings feel easy compared to the 2p. I made it through the first set unbroken the other 2 I did 14/7. I felt fuckin' heavy on the pull ups, must've gained weight. Maybe it was all the food I ate, an hour before I came to the gym, bad idea.
Back Squat
5 x 152
3 x 172
5 x 192 I could've/should've gotten a rep or two more but I a (mentally) wussed out.
Day 1 of operation super human strength:
dead lift
5x225#
5x265#
5x275#
19x277#
21-15-9
225# dead lift
1.5p kettle bell swing
3:31
assistance:
3x12 slow strict pull up
3x6 weighted 45# strict pull up
3x25 45# plate overhead lunges
3x12 95# good mornings
3x15 back extension
3x15 GHD sit up
way to much work max?
Joe, that's it ?
interesting rest day...did i count a total of 84 DLs at 225+? youre my hero, joe!
Joe, you missed RDLs and straight leg DLs...you're neglecting some of your key movements! What's another 90 reps?
Helen in 9:48
A. Wave 1 Week 2
Press 3x45, 3x50, 8x57
Predictor= 72#... pathetic, but going up!
B. 5k with interval sprints.
wow forgot straight leg and RDL! funny thing is I was gonna do more but the gym kicked me out at 10
WOD: 12:49 (Rowing in lieu of running)