December 2010 Archives
As of today, attendance in CrossFit East Bay All Levels Classes requires participation in our On-Ramp introductory series of classes or a six session Introduction to CrossFit. Details here. This is to ensure safety and improve the member experience. All current participants will have the requirement waived, however you will need to have your Touchstone account "tagged" with the /CFEB tag, and get on the master list of approved participants. You can do this at the front desk. We will soon issue a CrossFit Certification Card, much like a Belay Certification Card, for participants.
While participation in the On-Ramp is not required for current members they may attend. This is a new program, and we are currently figuring out how to meet the demand. The first On-Ramp starts on Jan 11th and will be limited to 8 persons. It will probably sell out within a few days (three one spots left), so reserve your place now if you wish to participate. Purchase here. Again we will do our best to meet demand by offering additional times if demand is as strong as anticipated. We have added a PM session - same days, but at 7:30PM.
Also check the new expanded schedule here.
WOD 110101
Gym closed however there are two opportunities to start the new year off right!
Midnight:
Meet at the pull-up bars across from Gold's Gym on Lake Merritt, 600 Grand. Rain or moonshine.
1PM Rain or shine
Piedmont Track
20X200 Meter run/walk repeats.
As of tomorrow, attendance in CrossFit East Bay All Levels Classes requires participation in our On-Ramp introductory series of classes or a six session Introduction to CrossFit. Details here. This is to ensure safety and improve the member experience. All current participants will have the requirement waived, however you will need to have your Touchstone account "tagged" with the /CFEB tag, and get on the master list of approved participants. You can do this at the front desk. We will soon issue a CrossFit Certification Card, much like a Belay Certification Card, for participants.
While participation in the On-Ramp is not required for current members they may attend. This is a new program, and we are currently figuring out how to meet the demand. The first On-Ramp starts on Jan 11th and will be limited to 8 persons. It will probably sell out within a few days (already half sold), so reserve your place now if you wish to participate. Purchase here. Again we will do our best to meet demand by offering additional times if demand is as strong as anticipated.
Also check the new expanded schedule here.
WOD 101231
5PM ONLY:
A: Work Up to a 1RM in the Bench Press
B: B: 45 reps Bench Press 95/65
For each rack*, or missed rep perform:
5 Burpee
10 Kettlebell swing 1.5P/1.0P
before continuing to perform presses.
* Bar may rest at lockout only.
10 minute limit.
Midnight:
Meet at the pull-up bars across from Gold's Gym on Lake Merritt, 600 Grand. Rain or moonshine.
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
AMRAP in 20 minutes:
15 Kettlebell Swings (any)
10 Push-Ups
5 Jumping Pull-Ups (or pull-ups)
Post time to comments.
WOD 101229
A: Work up to a 1RM in the Squat.
B: 45 reps Squat 135/95
For each unrack*, or missed rep perform:
5 Burpee
10 Kettlebell swing 1.5P/1.0P
before continuing to perform squats.
10 minute limit.
* bar may rest in rack or overhead only
Post time to comments.
"Nutts"
For time:
10 Handstand push-ups
185/250 Deadlift, 15 reps
25 Box jumps, 24/30 inch box
50 Pull-ups
100 Wallball shots, 14/20 pounds, 10' target
200 Double-unders
Run 400 meters with a 45# plate
Post time to comments.
Please note 1RM SQ test is tomorrow. Scale or skip this workout as appropriate for you.
WOD 101227
A: Work up to a 1RM in the press.
B: 45 reps Press 75/55
For each unrack*, or missed rep perform:
5 Burpee
10 Kettlebell swing 1.5P/1.0P
before continuing to perform presses.
10 minute limit.
* bar may rest in rack or overhead only
Post time to comments.
WOD 101226
This is the last Sunday workout at BIW. Next week, weekend classes begin at GWPC, 10AM Saturday and Sunday. Please see the new schedule (scroll to Jan 2011)
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
4 Rounds
Run 400 meters (or rain-check sub)
21 Kettlebell Swing (any)
15 Push-Up
Post time to comments.
Gym closed. Rest. Deload 7/7
Gym closed. Rest. Deload 6/7
Holiday Schedule
December 24 - Off/Rest
December 25 - Off/Rest (Paleo challenge ends 12AM)
WOD 101223
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
4 Rounds
Run 400 Meters
21 Burpees
12 Jumping Pull-Ups
Post time to comments.
WOD 101222 - Deload 4/7
25 Box Jump 24/20
25 Push-Up
25 Lunge
25 Sit-Up
25 Kettlebell Swing 1.5/1.0
25 Burpee
Post time to comments.
WOD 101221 Deload 3/7
5 Rounds
7 Burpees
7 Pull-Ups
Post time to comments.
101220
W2W3 - Final workout of cycle.
A: Deadlift
5x68% of (1RM plus 25/13 pounds)
3x77% of (1RM plus 25/13 pounds)
1 OR MORE x 86% of (1RM plus 25/13 pounds)
Post loads reps and predictor to comments.
B:12-9-6 Deadlift 315/205
42-30-18 V-Up
Alternating
Post time to comments.
Strength Cycle Testing Schedule:
Monday December 27: Work up to 1RM Press
Wednesday December 29: Work up to 1RM Squat
Friday December 31: Work up to 1RM Bench Press
Monday December 3: Work up to 1RM Deadlift
Friday January 7: "CrossFit Total" 5:15-as long as it takes for everyone to finish
Monday January 11:
- Conditioning Cycle begins - "Fight Gone Bad"
- Paleo Challenge "B" begins
- Weight Loss Challenge AKA LBN Challenge begins
WOD 101218
Tabata:
Kettlebell Swing (any)
Push-Up
Sit-Up
Bottom-to-Bottom Squat
Perform 32 intervals of 20 seconds of work and 10 seconds of rest where the first 8 intervals are Kettlebell Swings, the second 8 intervals are Push-Ups, the third 8 intervals are Sit-Ups and the final 8 intervals are Bottom-to-Bottom Squats. Score is the lowest score of each movement in any of the 8 rounds for that movement.
Post lowest score for each movement and total score to comments.
Jenn 255x5 Deadlift P=297
8:30AM, GWPC, T13S only: spectators welcome.
Rain or shine!
In two or more teams:
3X 100 Meter Prowler Push 95/6 per team member
30 Thruster 115/75 x the number of members on the team
50 Pull-Ups x the number of members on the team
50 Burpee x the number of members on the team
Rules:
1. Each member must complete 3 prowler pushes.
2. Each member must complete at least 15 Thruster, 25 Pull-Up and 25 Burpee.
3. Keeping the above in mind, the movements can be partitioned in any fashion (prowler cannot be broken up into shorter distances)
Score = time in seconds/number of team members. Lowest score wins.
Noon, BIW
Rain or shine!
Run One Mile
75 Kettlebell Swing 2.0/1.5P
75 Pull-Up
75 Kettlebell Snatch 1.5/1.0P
Run One Mile
Post time to comments
Christmas wishes?
You may notice the Prowlers (pictured above) we have our hands on courtesy of CFO. We also are looking into getting more kettlebells, a wall timer, more jump boxes, and a climbing rope. Would these be popular training tools? what else would you like to see?
WOD 101217
On your own:
A: Bench Press
5x68% of (1RM plus 15/8 pounds)
3x77% of (1RM plus 15/8 pounds)
1 OR MORE x 86% of (1RM plus 25/13 pounds)
Post loads reps and predictor to comments.
6:15
B: AMRAP in 15 minutes
10 Push-Up
5 Handstand Push-Up
10 Ring Dip
This January we will be introducing an expanded class schedule and several improvements to the CrossFit program at GWPC.
CFEB is happy to now offer classes seven days a week at GWPC, to accommodate even the busiest of schedules:
Mon/Wed/Fri: 6:30am, 5:15 & 6:15pm
Tue/Thu: 5:15 & 6:15pm
Sat/Sun: 10am
Participation in the CrossFit Program is currently included in Touchstone membership, which includes your monthly GWPC membership, along with access to any of Touchstone's family of gyms (including MetalMark Climbing & Fitness, coming in Spring 2011). This is an incredible value for athletes who want the most from their gym and their CrossFit experience!
We are also pleased to now offer an On-Ramp class to new participants* in the program to ensure that they can safely perform all movements and are ready for group classes. The cost is $100.00 for six classes, which take place at 7am the last three Tuesdays and Thursdays of the month. The first On-Ramp is in January and space is limited. Email us to reserve your space (deposit required). Current members are welcome to participate, but participation is not required for Touchstone members attending classes before January 1, 2011.
Thursday and Sunday classes will be all-levels & geared towards our newer CrossFitters. Experienced CrossFitters are still welcome, but the pace will be a bit slower than usual. Those with limited (or zero) experience are encouraged to come. All GWPC members are welcome.
All other classes are limited to CFEB members and require participation in the On-Ramp course to attend*.
The CrossFit Area will still be available for non-members to work out in during non-class hours. When personal training sessions are in progress, sharing of the area will be at the discretion of the Trainer.
*Experienced CrossFitters may have this requirement waived at the discretion of Maximus Lewin, CrossFit Program Director.
Please post questions to comments, or email them to us.
WOD 101215
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
Three Rounds
Run 400 Meters
22 Box Jumps (any)
22 Kettlebell Clean & press left (any)
22 Kettlebell Clean & press right (any)
Post time to comments.
WOD 101215
5:15
A: Squat
5x68% of (1RM plus 25/13 pounds)
3x77% of (1RM plus 25/13 pounds)
1 OR MORE x 86% of (1RM plus 25/13 pounds)
Post loads reps and predictor to comments.
6:15
B: AMRAP in 15 minutes
10 Back Squat 135
10 Kettlebell Swing 1.5/1.0
10 Burpee
Post time to comments.
CrossFit/Reebok partnership. Folks interested in competition might want to listen at 1:55.
And CrossFit a mere eight years ago...
WOD 101214
AMRAP in 15 minutes
20 Deadlift 95/65
15 Clean 95/65
10 Front Squat 95/65
5 S2O/H 95/65
Post time to comments.
W2W3 - 5/3/1
Find the spreadsheet HERE:
- Go to file
- Go to "download as"
- Go select "excel"
-"Save" file (not "open") to your computer
-SELECT "WAVE 2"
FILL IN YOUR :
1RM PLUS 25 Pounds on DL/SQ and 13 pounds on PR/BP for men
1RM PLUS 13 pounds on DL/SQ, 5 pounds on the PR and 8 pounds on the BP for women
We are taking a bit of a bigger jump than is called for in the regular program because of our limited time-line.
5:15 and 6:15
A: Press
5x68% of 1RM plus 13/6 pounds
3x77% of 1RM plus 13/6 pounds
3 OR MORE x 86% of 1RM plus 13/6 pounds
B: AMRAP in 15 minutes
7 Push-Press 135/95
12 C2B Pull-Ups/Pull-Ups
Post loads, reps and predictor for part A and rounds for part B to comments.
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
Run 1600M @ minute 0:00
Run 800M @ minute 12:00
Run 400M @ minute 18:00
Run 200M @ minute 22:00
Post times to comments.
WOD 101211
"Man Overboard"
Two rounds
Coach's choice of movements: one movement per athlete, including the rower.
Score is total number of reps. There is no score for the rowing.
The total rowing of all the athletes must total 5K. If there are 10 athletes, each row will be 250 meters (250x20=5000) and there If there are 2 athletes each row will be 1250 meters (1250x4=5000), etc.
This is a Variation of "Man Overboard" from CrossFit NYC Black Box (Max's original affiliate).
The rower is the 'pace car'.
The time it takes to row is the time you have to do each movement.
Upon completion of the row, the rower yells out "Man Overboard" and the coach calls "Rotate" or "Switch", everyone then moves to the next station.
There is no rest in this workout: as soon as the Coach calls "Rotate" you may start the next exercise. Total score is total reps completed. The row does not count towards points. If you are trying for the highest score, you want to row as fast as possible to prevent others from being able to complete a lot of reps. However the trade-off in metabolic capacity of going full-bore must be considered as well.
ON YOUR OWN. Post interest in doing it at Noon and/or 5:15. (There was a large turnout for 5:15 last week)
- Go to file
- Go to "download as"
- Go select "excel"
-"Save" file (not "open") to your computer
-SELECT "WAVE 2"
FILL IN YOUR :
1RM PLUS 25 Pounds on DL/SQ and 13 pounds on PR/BP for men
1RM PLUS 13 pounds on DL/SQ, 5 pounds on the PR and 8 pounds on the BP for women
We are taking a bit of a bigger jump than is called for in the regular program because of our limited time-line.
A: Deadlift
5x72% of (1RM+25/13 pounds)
5x76% of (1RM+ 25/13 pounds)
5 OR MORE x 81% of (1RM+25/13 pounds)
B: Bench Press
5x72% of (1RM+25/13 pounds)
5x76% of (1RM+ 25/13 pounds)
5 OR MORE x 81% of (1RM+25/13 pounds)
Post loads, reps and predictor for both lifts to comments. Prioritize deadlift if you can do only one lift.
6:15
15-12-9 Deadlift 275/18542-30-18 Push-Up
Alternating
Post time to comments.
Beginner WOD 101209
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
Three rounds:
50 Squats
40 Sit-ups
30 Jumping, band-assist or kipping pull-ups
20 Push-Ups
Post time to comments.
- Go to file
- Go to "download as"
- Go select "excel"
-"Save" file (not "open") to your computer
-SELECT "WAVE 2"
FILL IN YOUR :
1RM PLUS 25 Pounds on DL/SQ and 13 pounds on PR/BP for men
1RM PLUS 13 pounds on DL/SQ, 5 pounds on the PR and 8 pounds on the BP for women
We are taking a bit of a bigger jump than is called for in the regular program because of our limited time-line.
5:15
A: Squat
3x72% of 1RM plus 13/6 pounds
3x76% of 1RM plus 13/6 pounds
3 OR MORE x 81% of 1RM plus 13/6 pounds
Post loads, reps and predictor to comments.
6:15
Run 400 Meters
15 Thruster 135/95
Run 400 Meters
15 OHS 135/95
Run 400 Meters
15 Squat Clean 135/95
Run 400 Meters
15 Back Squat 135/95
Post time to comments.
WOD 121017
Men's Heat:
Run 800 Meters @ minute 0:00
Tabata Deadlift 165 @ minute 4:00
Run 800 meters @ minute 8:00
Tabata push-up @ minute 12:00
Women's Heat:
Run 800 Meters @ minute 0:00
Tabata Deadlift 115 @ minute 5:00
Run 800 meters @ minute 9:00
Tabata push-up @ minute 14:00
Post total number of deadlifts and push-ups to comments.
- Go to file
- Go to "download as"
- Go select "excel"
-"Save" file (not "open") to your computer
-SELECT "WAVE 2"
FILL IN YOUR :
1RM PLUS 25 Pounds on DL/SQ and 13 pounds on PR/BP for men
1RM PLUS 13 pounds on DL/SQ, 5 pounds on the PR and 8 pounds on the BP for women
We are taking a bit of a bigger jump than is called for in the regular program because of our limited time-line.
5:15 and 6:15
A: Press
3x72% of 1RM plus 13/6 pounds
3x76% of 1RM plus 13/6 pounds
3 OR MORE x 81% of 1RM plus 13/6 pounds
Post loads, reps and predictor to comments.
B: 15-12-9
C2B Pull-Up
Kettlebell Swing 1.5/1.0P
Handstand Push-Up
Post time to comments.
Field Trip to The Athletic Playground
WOD 101204
Run 800 Meters (or rain-check sub)
5 Rounds:
5 Push-Up
10 Kettlebell Swing(any)
15 Kettlebell Deadlift (any)
Run 800 Meters (or rain-check sub)
WOD 101204
3 Rounds
Run Grainger Loop: 300 Meters (or rain-check sub)
25 steps, handstand walk
25 butterfly pull-ups
post time to comments.
WOD 101202
ON YOUR OWN. Post interest in doing it at Noon and/or 5:15. (There was a large turnout for 5:15 last week)
- Go to file
- Go to "download as"
- Go select "excel"
-"Save" file (not "open") to your computer
-SELECT "WAVE 2"
FILL IN YOUR :
1RM PLUS 25 Pounds on DL/SQ and 13 pounds on PR/BP for men
1RM PLUS 13 pounds on DL/SQ, 5 pounds on the PR and 8 pounds on the BP for women
We are taking a bit of a bigger jump than is called for in the regular program because of our limited time-line.
A: Deadlift
5x70% of (1RM+25/13 pounds)
5x77% of (1RM+ 25/13 pounds)
5 OR MORE x 86% of (1RM+25/13 pounds)
B: Bench Press
5x70% of (1RM+25/13 pounds)
5x77% of (1RM+ 25/13 pounds)
5 OR MORE x 86% of (1RM+25/13 pounds)
Post loads, reps and predictor for both lifts to comments. Prioritize deadlift if you can do only one lift.
6:15
5 rounds for time:
Run 200 meters (or rain-check sub)
10 Power Clean 155/105
Post time to comments.
WOD 101202
3 Rounds
Run 400 Meters
21 Deadlift 135/95
12 Jumping C2B Pull-Ups
Post time to comments.
Links
CrossFit FAQ
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CrossFit HQ
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CrossFit Oakland
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CrossFit Mariner Square
CrossFit True Blue (Grenada)
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