Today marks the first day of official training for the CrossFit Games 2011 season. In order to provide a rich experience for all levels of clients, we will be doing scalable volume through Monday January 11, 2011, and, possibly, beyond. See example of programming, above.

We are offering four levels of commitment:

Tier Zero: Beginner: TH/SUN - you may attend these workouts to begin to get a feel for CrossFit. These workouts will focus on basics and will include a metcon with reasonably simple movements and programming.

Tier 1: Regular WODs (Metcons) offered at 6:15 M/T/W/F/S. Acceptable results will be gained by attending M/W/F. Better results will be gained by attending all five WODs. Currently these workouts are open to all Touchstone members, but we do not recommend them for folks completely unfamiliar with the basics of PL, OLY and simple gymnastics. Please note that we are no longer on a 3-on 1-off schedule, but on a 3-on 1-off/2-on 1-off schedule, with every Thursday and Sunday geared towards beginners.

Tier 2: 5/3/1 Strength Programming offered at 5:15 + Metcon at 6:15 as above. We will complete 2 waves of four weeks each of Jim Wendler's excellent 5/3/1 program. This class is not suggested for beginners. You may come as late as 5:30 if you know what you are doing and can catch up.

Tier 3: CrossFit Competitor; this will be demanding programming which will include the above, plus assistance work, plus additional WODs including 2x day metcons at least once a week. CrossFit Competitors will be given access to a web-page to record their workouts. This is by invitation only, Email me to apply. There will be a token additional charge for this to cover staffing costs, but we may offer to cover the costs in case of hardship. This is for individuals who plan to compete in the Sectionals or Affiliate Cup, or both. These athletes are expected to complete all of the programming (or equivalent) and to record their results at the competitor web-page. Those who do not will be dropped from the program. It is understood that if such individuals should qualify for Regionals, 2011 CrossFit Games,the Affiliate Cup, or as yet-unannounced qualifying or other events that they will, at their own expense, attend the events as representatives of CrossFit East Bay.

Please note: you do not have to be an outstanding athlete to participate in this program, but you do have to be willing to work hard, have a great attitude and be willing to participate in the sectional (or other pre-qualifying event).

WOD 101101

5:15

W1W1 - 5/3/1

Find the spreadsheet HERE:

- Go to file
- Go to "download as"
- Go select "excel"
-"Save" file (not "open") to your computer

FILL IN YOUR :
1RM PLUS 10 Pounds on DL/SQ and 5 pounds on PR/BP for men
1RM PLUS 5 pounds on DL/SQ, 2 pounds on the PR and 3 pounds on the BP for women

Essentially, we are skipping wave 1 and going right to wave 2 because of our limited time-line.

Press
5x67% of 1RM plus 5/2 pounds
5x72% of 1RM plus 5/2 pounds
5 OR MORE x 76% of 1RM plus 5/2 pounds

Post loads, reps and predictor to comments.

6:15

"Jack"

AMRAP in 20 minutes:

115/75 pound Push press, 10 reps
10 KB Swings, 1.5 Pood/1.0Pood
10 Box jumps, 24/20 inch box

Post time to comments.