January 2011 Archives
WOD 110201
In either order:
A: Run 800 Meters every six minutes on the sixth minute for 18 minutes (four repeats)
B: Work up to a 5RM in the bench press in 25 minutes.
Post time for all four splits in part A and 5RM in part B to comments.
WOD 110131
In either order:
A: Run 800 Meters
5 rounds
5 G2O/H 165/105
10 Burpee W/ Barbell Lateral Jump
Run 800 Meters
Twenty minute limit
B: Run Two miles for time
Twenty minute limit
First effort starts @ minute 0:00
Rest @ minute 20:00
Second effort starts @ minute 30:00
Post times in parts A and B to comments. If incomplete, post amount completed in A and B.
WOD 110130
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.
Tabata:
Jumping Pull-Up
Push-Up
Sit-Up
Squat
Kettlebell Swing (any)
Deadlift 135/95
Post total reps completed to comments.
T13S WOD, Piedmont Track, 8:30AM
Open workout.
Self-timed, bring stopwatch. Bring more than one if you have it.
Run 1610 meters
Rest 5 minutes
Run 800 meters
Rest 4 minutes
Run 400 meters
Rest 3 minutes
Run 400 meters
Rest 3 minutes
Run 200 meters
Rest 2 minutes
Run 200 meters
Rest 2 minutes
Run 200 meters
Rest 2 minutes
Run 100 meters
Rest 1 minute
Run 100 meters
Rest 1 minute
Run 100 meters
Rest 1 minute
Run 100 meters
Post split times and total elapsed time to comments.
Recovery: 6/7 WOD 110129
A: Run 1 mile @ minute 0:00
50 Burpees
50 Kettlebell Swings 1.5/1.0
B: Relay Deadlift 135/185, in reverse order of finish on part A (first finisher goes last) adding 10 pounds each round until all athletes have failed @ minute 20:00.
Post time in seconds divided by max deadlift. Lower scores are superior.
Recovery: Day 5/7
Not for time:
A: Max Rep HSPU
B: 3 Rounds:
Max rep pull-ups
Rest as needed
Max rep push-ups
Rest as needed
Max Rep Sit-ups
Rest as needed
Post reps to comments.
Recovery: Day 4/7
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.
Not for time:
In teams of two complete the following tasks in any order, resting 1-2 minutes between tasks:
Relay Sandbag Carry, 800 meters, any weight
400 Meter x 2 relay run (total team distance, 1600 Meters)
10x2 Deadlift, alternating, any weight (team total 40 reps)
10x3 Burpee, alternating, any weight (team total 60 reps)
10x5 Kettlebell Swing, alternating, any weight (team total 100 reps)
Post impressions to comments.
Recovery: Day 3/7
Not for time:
Run 6.2K
- or -
Not for time:
4 rounds:
Run 800 meters
30 Box Jumps, 20", or less
30 KB Swing 1.0P, or less
30 Jumping Jacks
Post impressions to comments.
Recovery: Day 2/7
In any order, not for time:
800 meter run
800 meter sandbag carry, any weight
Alternating:
10x3 wall-ball
10x3 burpee
Alternating:
10x3 Pull-Up
10x3 Kettlebell Swing, any weight
Post impressions to comments.
Recovery: Day 1/7
A: 3-3-3-3-3-3-3 Clean & Jerk @ 60% of 1RM, focusing on form, speed and getting low under the bar on both the clean and jerk portions of the lift.
B: 3 rounds, not for time:
Run 400 Meters
15 Squat Clean & Split Jerk @ 40% of 1RM
Post impressions to comments.
Run 800m
30 sit-ups
30 back extensions ("supermans")
T13S WOD
In teams of two:
800 Meter Relay Run, alternating
10x5 Burpees, alternating
2x1 5.10a, alternating (or sub 6x V0, up and down climb, cannot do same problem consecutively)
600 Meter Relay Run, Alternating
10x4 Wall-Ball, alternating
2x2 5.10a
400 Meter Relay Run, alternating
10x1 Snatch 135/95, alternating
2x3 5.10a
WOD 110122
"Diane"
21-15-9
Deadlift 225/155
HSPU
Post time to comments.
WOD 110114
In teams of two complete the following tasks, in any order, every 5 minutes on the 5th minute for 45 minutes:
1: Prowler push 400 meters 95/65, alternate as needed
2: relay run 400 meters x 2 (team total 800 meters)
3: relay run 400 meters x 2 (team total 800 meters)
4: relay run 400 meters x 2 (team total 800 meters)
5: relay run 400 meters x 2 (team total 800 meters)
6: 10x1 Power Clean & Jerk 155/105, alternating (team total 20)
7: 10x2 Deadlift 250/165, alternating (team total 40)
8: 10x3 Wall Ball 20/14 , alternating (team total 60)
9: 10x4 burpee, alternating (team total 80)
10: 10x5 pull-up, alternating (team total 100)
Post times for all ten events and total time to comments.
The secret of Andre's great strength.
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.
WOD 110120
Three Rounds:
1 minute push-up
1minute air squat
1 minute jumping pull-up
1 min sit-up
1 min deadlift 155/105
1 min rest
Post score to comments.
WOD 110119
21-15-9
G2O/H 135/95
C2B Pull-Up/Pull-Up
Kettlebell Swing 1.5/1.0
Ring Dip
Post time to comments.
A: Work Up to a 1RM in the Squat Clean & Press
B: 3-3-3-3-3 Squat Clean & Press @ 75% of 1RM
C: Run 800 Meters for time.
Post load in parts A and B and time in Part C to comments.
Run One Mile
12-9-6
Kettlebell Swing 1.5/1.0
Deadlift 225
Run 800 Meters
15-12-9
Burpee
Box Jump 24/20
Run 400 Meters
21-15-9
Pull-Up
Push-Up
Run 200 Meters
48-30-18
Double-Under
Sit-Up
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.
3 Rounds
Run 800 Meters
10 burpee
33 Kettlebell Swing (choose a challenging weight)
Post time to comments.
WOD 110115
4 Rounds
Run 400 meters
7 Snatch 135/95
7C2B Pull-Up
Post time to comments
WOD 110114
In teams of two complete the following tasks, in any order, every 5 minutes on the 5th minute for 45 minutes:
1: Prowler push 400 meters handles/horns, alternate as needed
2: 100/70 sandbag carry 400 meters, alternate as needed (mixed team use 70)
3: relay run 400 meters x 2 (team total 800 meters)
4: relay run backwards 200 meters x 2 (400 meters)
5: 50 box jump 20/24, alternating (mixed teams use 24" box)
6: 10x1 Power Clean 155/105, alternating (team total 20)
7: 10x3 pull-up, alternating (team total 60)
8: 10x4 burpee, alternating (team total 80)
9: 10x5 push-up, alternating (team total 100)
10: 10x6 sit-up, alternating (team total 120)
Post times for all ten events and total time to comments.
WOD 110106
5:15 & 6:15
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.
3 rounds
Run 800 Meters
21 Deadlift
Post time to comments.
WOD 110112
"Fran"
21-15-9
Thruster 95/65
Pull-Up
Post time to comments.
Congratulations to Jenn Tse for winning the Top Overall CF Female Lifter at the powerlifting meet at CrossFit Pleasanton this weekend! And great work to Amanda as well - there were PRs all around.
WOD 2011-01-12
Five rounds for time of:
10 Wall climbs
10 V-ups
20 Box jumps, 24" box
For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
Lots of videos of athletes doing this workout on the 110108 mainsite entry.
NOTE - this is not a forum to discuss the merits of the paleo diet: all argumentative or anti-paleo comments, etc will be deleted.
Today marks the beginning of Paleo Challenge "B"/Weight Loss/Gain Challenge
This challenge runs from Jan 10 to Feb 8 2011
Here are the rules:
Weigh in at the gym or elsewhere. Post weight, intent to lose or gain and CrossFit Total/Max Rep Pull-Up to FB CFEB Paleo Page as below.
You may choose to lose or gain weight. Only hard gainers with visible abs may choose to gain weight. Losers must test CFT, as below. Gainers must test max rep pull-up as below.
Losers: each pound of weight lost = 1 point
Gainers: each pound of weight gained = 1 point
Losers: each pound lost from CrossFit total = -1 point (CFT must be done by Jan 15)
Gainers: each pull-up lost = - 1 point (Pull-Up Test must be done by Jan 15)
each day of paleo completed = 1/4 point
each day of photographing/posting all meals/snacks to FB CFEB Paleo Group = 1/4 point
Participants may (optionally)
Take before/after pictures to be posted on CFEB
There is a $25 entry fee. Winner takes all* + a $100.00 lululemmon gift certificate. PAY HERE.
Feel free to simply do the paleo challenge for your own edification, as below.
So what is this "Paleo"?
Simply put this is a return to the dietary habits of our cave-person ancestors, with whom we share most of our genetic makeup. The theory is that we have not evolved to properly process the foods of the agrarian age (cultivated grains, legumes and dairy). The science behind this, is, in my opinion, "soft", however I have been very impressed with the results of people who have adopted this kind of diet (I have mostly eaten this way for years). Improved performance, lower bodyfat, lower cholesterol, medical conditions like asthma disappearing.
It is all laid out in the book "The Paleo Solution". I encourage you to buy and read this book.
I am not going to get into a giant post that explains all the reasons for the below, I encourage you to do some research on your own to find out more about the "why" or just trust that I think about this stuff 24/7 and just DO IT. No one is forcing you into it, if it sounds silly, just move on and do something else.
Here are the very simple rules for the paleo portion of the challenge:
Eat any and all meats
Eat any and all vegetables
Eat any and all fruits
Eat any and all nuts
Eat any and all seeds
Eat any and all tubers, except white potatoes
Eat eggs
Eat anything made from the above
Take Fish Oil
Do not eat grains (wheat, rice, corn, etc or anything containing grains (no gluten).
Do not eat sugar or ANY OTHER SWEETENER (no honey, stevia, agave syrup, etc.)
Do not eat legumes (beans, cashews, peanuts, etc)
Do not drink alcohol.
Do not eat dairy products (milk, cheese, etc)
So what do I eat??
Here are some to get you started, via Andi: post more to comments:
I like to do really basic no-recipe/throw-meat-into-the-oven-then-take-it-out-and-eat-it cooking:
Whole Foods has great (and cheap) jalapeno burger patties which are delicious with bacon and avocado.
Max's sausage-and-veg bachelor (*ahem*) chow (yum):
1. Cut several pre-cooked, sugar-free sausages into 3/4" rounds
2. Brown the sausages in a skillet on medium-high heat
3. While sausages are browning, steam some vegetables (see below)
4. Put vegetables into the skillet with the sausages
5. Pour sugar-free pasta sauce (read the labels of those sauces, some of them have a lot of sugar added) over all and heat until the sauce is bubbling-hot
6. (Optional) mix in slices of hard-boiled egg
Delicious avocados:
1. Remove avocado skin and stone, arrange on a plate
2. Pour balsamic vinegar onto avocados
3. Sprinkle garlic salt (more than you might expect) over all
Spicy coconut milk to put over veg and/or meat:
1. Mix 1 tsp Thai Kitchen red curry paste (comes in a small jar) with 1 cup coconut milk until the milk looks reddish
2. (Optional) Heat 45 seconds in the microwave
3. Pour over meat/veg or just eat it straight
Microwave-steamed vegetables:
1. Put vegetables into a bowl
2. Pour olive oil or coconut oil, salt, and pepper onto the vegetables
3. Cover vegetables with a *wet* paper towel
4. Microwave until soft. (Broccoli, cauliflower, and green beans: 5 minutes; Asparagus: 7 minutes; Brussels sprouts: 9 minutes)
5. (Optional) Put the vegetables into a skillet and fry until they begin to brown
We will be starting a page to post recipes, etc HERE. Post em!
WOD 101110
"Fight Gone Bad!"
3 Rounds:
One minute Wall-ball 20 pound ball, 10 ft target. (Reps)
One minute Sumo deadlift high-pull 75 pounds (Reps)
One minute Box Jump 20" box (Reps)
One minute Push-press 75 pounds (Reps)
One minute Row (Calories)
One minute Rest
Post score to comments.
*Minus Google checkout fee
10AM GWPC
3 Rounds
Run 400 Meters
21 Kettlebell Swings (any)
12 Jumping Pull-Ups (Or Pull-Ups)
4PM
Run 5-10K anyway, anyhow (splits, continuous, run/walk) at Piedmont Track
5PM
Last Hurrah Beer and Pizza Dinner before 30-day Paleo/Weight Loss Challenge (details tomorrow)
The Lanesplitter Temescal
4799 Telegraph Ave., Oakland
WOD 110107
10AM
A: 15-12-9
Kettlebell Swing 2.0/1.5
C2B Pull-Up/Pull-Up
HSPU
B: Run 400 Meters every three minutes on the third minute for 9 minutes (four repeats)
Post time to comments.
WOD 110107
6:30AM
A: "Karen"
150 Wall-Ball 20/14
Post time to comments.
A special workout will be run from 5:15PM until everyone who wants to participate is completely finished. Come when you can, but preferably on the hour. You might want to bring a snack.
This is a required component of the Paleo Challenge "B"/LBN Challenge, starting Monday Jan 10. Details TBA.
If you wish to participate in all aspects of the Paleo Challenge and cannot make the class, do it on your own before Tuesday and post total to comments.
A: "CrossFit Total" AKA "CFT"
Sum of the best of three attempts at the squat, the press, and the deadlift.
B: "Karen"
150 Wall-Ball 20/14
Post total in part A and time in part B to comments
WOD 110106
5:15 & 6:15
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
20 KTE (or straight/bent leg raise)
10 Push-Up
20 Sit-Up
10 KB swing (any)
Post rounds and partial rounds completed to comments.
Interesting picture from .com via Brian Wilson of Potomac CrossFit (a friend of CFEB).
Is this:
A: Offensive?
B: Inspiring?
C: A major case of CPOSS (CrossFit Premature Shirt Removal Syndrome)?
D: Something else?
Post thoughts to comments.
Attendance in CrossFit East Bay All Levels Classes now 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.
The On-Ramp is sold out until Feb. 8th. If you wish to join the gym now, you may use all of our facilities and attend the Thursday and Sunday All-Levels classes, while you wait for your On-Ramp to come up. Space is limited so we suggest signing up now to ensure your placement. We are considering increasing capacity, but the quality of the program is our first concern.
WOD 110105
A: Weighted Pull-Up 5-5-3-3-1-1
B: "Power Grace"
30 reps G2O/H for time 135/95
Post loads in part A and time in part B to comments.
I will be competing in this event and invite anyone 40-49 to join me.
2011 Games Information (very preliminary)
WOD 110104
4 Rounds
Run 800 Meters
50 Air Squats
25 Burpees
13 C2B Pull-Ups
Post time to comments.
Attendance in CrossFit East Bay All Levels Classes now 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.
WOD 110103
A: Work Up to a 1RM in the Deadlift
B: B: 45 reps Deadlift 225/155
For each rest perform;
200 Meter Run
20 Burpees
10 C2B Pull-Ups
15 minute limit.
Post load in part "A" and time in part "B" to comments.
Attendance in CrossFit East Bay All Levels Classes now 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.
The first On-Ramp is sold out. We have added a second On-Ramp from Jan 18th-Feb 3rd, which will meet at 7:30PM on T/TH. Reserve your place now if you wish to participate, as this will almost certainly sell out as well. Purchase here.
Also check the new expanded schedule here.
WOD 110102
10AM, GWPC
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 800 Meters
30 Sit-Ups
Run 600 Meters
30 Push-Ups
Run 400 Meters
30 Kettlebell Swings (any)
Run 200 Meters
30 Burpees
Post time to comments.
Links
CrossFit FAQ
CrossFit East Bay Family Tree
Ancestors
CrossFit HQ
CrossFit Black Box NYC
CrossFit Virtuosity
CrossFit Oakland
Decendents
CrossFit Nittany
CrossFit Mariner Square
CrossFit True Blue (Grenada)
CoCo CrossFit (DRG)
Friends
Sweatin & Snackin (Ynez)
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