April 2011 Archives
CrossFit East Bay is proud to announce that we will be bringing CrossFit to our sister facility Diablo Rock Gym Starting Sunday June 19th. Doron Serban will be teaching the initial classes. Watch this space for upcoming details on On-Ramps, schedule, facilities, trainers, personal training and etc.!
As always, your membership in all Touchstone gyms is fully reciprocal, and there will be no additional charge for this upgrade in services.
WOD 110501
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
10 Deadlift 155/105
Run 600 Meters
20 Kettlebell Swing 1.0/.75P
Run 400 Meters
30 Burpee
Run 200 Meters
40 Sit-ups
Post time to comments.
Post time to comments.
CrossFit East Bay is proud to announce that we will be bringing CrossFit to our sister facility Diablo Rock Gym Starting Sunday June 19th. Doron Serban will be teaching the initial classes. Watch this space for upcoming details on On-Ramps, schedule, facilities, trainers, personal training and etc.!
As always, your membership in all Touchstone gyms is fully reciprocal, and there will be no additional charge for this upgrade in services.
WOD 110430
Fat Loss
On Your own:
In a fasted state (nothing but black coffee or water consumed, first thing in the AM):
Run max distance in 30 minutes or walk max distance in 45-60 minutes or do the below WOD while fasted.
Follow with Post-Workout Recovery shake or meal.
Timed Effort
50 burpees
Run 800 Meters
6 muscle-ups
6 handstand push-ups
40 Box Jumps 30/24
Run 600 meters
18 Ring Dips
18 C2B Pull-Ups
30 Power Clean 135/95
Run 400 meters
54 Push-Up
54 Jumping C2B Pull-UP
20 GI Jane
Run 200 Meters
162 Walking Lunge Steps
162 Double-Under
10 Deadlift 275/185
Post time to comments.
Why We Get Fat (And What To Do About It)
CrossFit East Bay is proud to announce that we will be bringing CrossFit to our sister facility Diablo Rock Gym Starting Sunday June 19th. Doron Serban will be teaching the initial classes. Watch this space for upcoming details on On-Ramps, schedule, facilities, trainers, personal training and etc.!
As always, your membership in all Touchstone gyms is fully reciprocal, and there will be no additional charge for this upgrade in services.
WOD 110429
Fat Loss
On Your own (if applicable):
In a fasted state (nothing but black coffee or water consumed, first thing in the AM):
Run or row 5K at a very easy pace.
Follow with Post-Workout Recovery shake or meal.
Max Effort
5-5-5 or more OHS @ 85% of 1RM
Timed Effort
5 Rounds
Run 200 Meters
30 Double-Unders
7 Overhead Squat 135/95
15 minute limit.
Optional Work (stability)
25 pistols each leg, not for time
Post load and reps in part A and time in part B to comments.
Swimming Pool at Diablo Rock Gym
CrossFit East Bay is proud to announce that we will be bringing CrossFit to our sister facility Diablo Rock Gym Starting Sunday June 19th. Doron Serban will be teaching the initial classes. Watch this space for upcoming details on On-Ramps, schedule, facilities, trainers, personal training and etc.!
As always, your membership in all Touchstone gyms is fully reciprocal, and there will be no additional charge for this upgrade in services.
WOD 11.04.28
Fat Loss
On your own:
In a fasted state (nothing but black coffee or water consumed, first thing in the AM):
"Sprint 8", run, row, bike, or ?
8 intervals, 30 seconds sprint, 90 seconds recovery
Followed by:
15-20 minutes of steady-state run, row, bike or ?
Mix and match.
Follow with Post-Workout Recovery shake or meal.
Beginner WOD:
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 of the ladder:
3-6-9-12-18-21-etc.
Back Squat 45/30
Push-Press 45/30
Jumping Pull-Up
Kettlebell Swing (any)
Post time to comments.
WOD 110427
Fat Loss
On your own, if applicable:
In a fasted state (nothing but black coffee or water consumed, first thing in the AM):
Run or Row 5K at very easy pace.
Follow with Post-Workout Recovery shake or meal.
Timed Effort
"Fran"
21-15-9
Thruster 95/65
Pull-Up
Max Effort
Max Rep Push-Press, .75x Body-weight, two efforts.
Optional Work
200 double-unders, not for time.
Post time in part A and load plus reps in part B to comments.
WOD 110426
Max Effort
Max Rep Super-Strict Push-Up, three attempts.
Timed Effort
21-15-9
Squat Snatch 95/65
Wall-Ball 20/14
Optional
Max rep box jumps in two minutes, 24/20
Post reps in part A and time in part B to comments.
CrossFit East Bay is proud to announce that we will be bringing CrossFit to our sister facility Diablo Rock Gym Starting Sunday June 19th. Doron Serban will be teaching the initial classes. Watch this space for upcoming details on On-Ramps, schedule, facilities, trainers, personal training and etc.!
As always, your membership in all Touchstone gyms is fully reciprocal, and there will be no additional charge for this upgrade in services.
Chris Spealer, 100 Pull-Ups
WOD 110425
Timed Effort
Open WOD 11.6
AMRAP 7 minutes of the ladder:
3 Thrusters (100/65)
3 Chest to Bar Pull-Ups
6 Thrusters
6 CTB Pull-Ups
9 Thrusters
9 CTB Pull-Ups
12 Thrusters
12 CTB Pull-Ups
15 Thrusters
15 CTB Pull-Ups
etc...
Post Post time to comments.
Optional Work (stability)
50 Kettlebell Sots Press, each arm, not for time, any weight.
CrossFit East Bay is proud to announce that we will be bringing CrossFit to our sister facility Diablo Rock Gym Starting Sunday June 19th. Doron Serban will be teaching the initial classes. Watch this space for upcoming details on On-Ramps, schedule, facilities, trainers, personal training and etc.!
As always, your membership in all Touchstone gyms is fully reciprocal, and there will be no additional charge for this upgrade in services.
WOD 110424
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
Run 200 meters
5 Deadlift 135/95
10 Burpee
15 Kettlebell Swings 1.0P/.5P
Post time to comments.
WOD 110423
Max Effort
Work up to a 5RM Thruster in 20 minutes.
Timed Effort
15-12-9
Thruster 115/75
Kettlebell Swing 2.0/1.5P
Optional Work (stability)
15 Turkish-Get-Ups each side, not for time, as heavy as safely possible.
Post load in part A and time in part B to comments.
WOD 110422
Max Effort
Max Rep 1.5x Body-weight Deadlift, two efforts.
Timed Effort
AMRAP in 10:00
15 Power Snatch 95/65
15 Pull-up
-OR-
5 Rounds
15 Power Snatch 95/65
15 Pull-up
10 minute limit.
Optional Work (stability)
75 Wall-Ball, not for time, any ball, any height.
Post load and reps in part A and time in part B to comments.
WOD 110421
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
Run 200 meters
5 jumping pull-up (or pull-up)
10 push-up
15 squat
Post total reps completed to comments.
A: Max Rep Body-weight Bench Press - 2 attempts
B: AMRAP in 12 minutes:
Run 200 meters
25 push-up
Optional: Practice muscle-up or jump-through muscle-up
Post load and reps in part A and number of push-ups completed in B to comments.
WOD 110419
5:15
6:15
7:15 - NEW CLASS!
Open WOD 11.5 and/or 11.6 (or workout that is similar) TBA
Post ? to comments
WOD 110418
A: Max Rep Front Squat 185/135*
B: 9-6-3
Squat Clean 165/110
Muscle-Up
If you cannot do muscle-ups, sub 3 pull-up and 3 dip per muscle-up (27-18-9)
12 minute limit.
Optional: 100 goblet squats, any weight, not for time.
*If you cannot do one rep, work up to a 3RM in the front squat.
WOD 110416
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.
40-30-20-10
Jumping Pull-Up
Push-Up
Sit-Up
Squat
Post time to comments.
WOD 110416
A: AMRAP in 15 minutes
15 Squat Clean 115/75
15 Burpees
15 Hand-Release Push-Ups
B: 200 Russian kettlebell swings with the heaviest weight you can handle. Untimed.
Post reps in part A to comments.
WOD 110411
A: Max Rep Press 135/95
B: 12-9-6 Push-Jerk 165/110
21-15-9 C2B Pull-Up
Alternating
Post Reps in part A and time in part B to comments
Optional Finisher: 100 Kettlebell Push-Press, any weight, untimed.
WOD 110413
A: Max Rep Deadlift 315/185
B: "Diane"
21-15-9
Deadlift 225/155
Handstand Push-Up
Post load and reps in part A and time in part B to comments.
WOD 110412
5:15
6:15
7:15 - NEW CLASS!
Open WOD 11.4 (or workout that is similar) TBA
Post ? to comments
Monday 110411
A: Max Rep Bench Press 225/150
If you cannot do one rep at the above weight, work up to a max triple in 25 minutes.
B: 42-30-18 Push-Up (or ring push-up)
21-15-9 C2B Pull-Up
Alternating.
Post reps and load in part A and time in part B to comments.
WOD 110410
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.
25 Box step-ups 24/20 (or jumps)
25 Push-Ups
25 Kettlebell Swings 1.0/0.5P
25 Lunge Steps
25 Sit Ups
25 Band-assisted pull-up (or pull-ups)
25 Supermans
25 Kettlebell Swings 1.0/0.5P
25 Burpees
200 Single-unders (or 25 double-unders)
30 minute limit.
Post time to comments.
WOD 110509
Run 400 meters
50 push-ups
Run 400 meters
50 Burpees
Run 400 meters
50 Wall-Ball 20/14
Run 400 meters
50 Double-Unders
Post time to comments.
WOD 110408
A: Work up to a 5RM in the Front Squat in 25 minutes.
B: 4 Rounds
15 Jump squats to a 1' target
7 Squat Cleans 155/105
3 Muscle-Ups
If you cannot do muscle-ups do 12 C2B pull-ups and 12 static dips per round
WOD 110407
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
10 Deadlift 135/95 (or scale)
50 Single Unders
Post time to comments.
WOD 110406
4 Rounds
Run 200 Meters
15 Push-Jerk 115/75
Run 200 Meters
9 Handstand Push-Ups
Post time to comments.
Important post by Freddy Camacho of CrossFit One World, for those following the games:
"LOOK.... UP IN THE SKY!!! IT'S A CROSSFITTER!
At the time of this writing, there are six people (3 men/3 women) claiming 600+ reps for Workout #2 of the CrossFit Games Open. The workout is as many rounds as possible in 15 minutes of 9 deadlifts (M:155#/W:100#)/12 push-ups with a hand raise at bottom/15 box jumps (M:24"/W:20"). Yes, you read that right.... 600 or more reps! For the purpose of this post, I will use an even 600 reps. To achieve 600 reps, a person would have to perform 16 rounds + 9 deadlifts + 12 push-ups + 3 box jumps...in 15 minutes!!! WOW!
Time for some math (YAY)!!! There are 900 seconds in 15 minutes. 900 seconds divided by 600 reps is 1.5 seconds per rep. At 1.5 seconds per rep, in order to complete 600 reps you would have to finish a round every 54 seconds without any rest or transition time. WOW!
I figure that even if you drop the bar on your last deadlift and flop right down to a push-up AND you jumped out of the push-up burpee style for the box jumps, you still have a total of 2-3 seconds of transition time between movements per round. That means in 16+ rounds, You would lose anywhere from 34-51 seconds of transition time total over the course of 15 minutes.
Let's say the transition time is on the low side at 34 seconds. That means the total seconds that you are actually completing 600 reps shrinks down to 1.4 seconds per rep. You are now completing a round every 50.4 seconds without any rest. WOW!
I did an "air round": A simulated straight leg deadlift with no bar or stick, push-ups without raising my hands, and standing jumps with no box or tuck (about an 8"-10" jump). I made sure I hit full range of motion on the "air deadlift" and the push-up. It took me 40 seconds to complete the round. That means to achieve 600 reps, I would only have 10.4 seconds of rest time, or what I call "wiggle room", per round to maintain pace. And remember, that is with no weight, no hand raise, and no box. WOW!
Please don't get me wrong. I am not outright calling anyone a bullshitter, but is 600+ reps AT FULL RANGE OF MOTION PER THE MOVEMENT STANDARDS really possible? I truly believe that a person can have a big cardiovascular engine, but you gotta admit, these numbers are nuts!! I wish just one of those 600+ rep performances was on video because that would be something worth watching. 600 reps at full range of motion is a serious work output. I'd love to see someone do the real math and figure out what the work output was in horsepower or something like that.
CrossFit has gone crazy. I remember when Jason Khalipa won the 2008 CrossFit Games and everyone thought he was a juggernaut who would never be beat. Last year he took 16th place at the CrossFit Games! I remember when a person with a sub 3 minute "Fran" was a freak of nature, and now I have people telling me that they routinely see attendees hitting sub-3 minute Fran times at the Level I Trainer Certifications.
Pretty soon, I am expecting a CrossFitter to have the ability to fly. We shall see.....
Post thoughts to comments."
WOD 110403
A: Work up to a 1RM in the deadlift in 25 minutes. No going over limit, no exceptions.
B: 5 Rounds
5 deadlift 315/185
10 lateral-jump burpees
10 minute limit. No finishing over limit, no exceptions. Scale to finish in under 10 minutes (scale DL weight or reps).
WOD 110402
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.
A: Practice Rope Climbs
B: "Beat The Clock Jr. ll"
As a group:
1 rope climb (sub 3:1 using progressions found HERE)
10 Deadlift 155/105 (or scale)*
15 Burpee
20 Jumping Pull-Up
25 Hanging Knee Raise
30 Kettlebell Swings 1.0/.75 (or scale)
35 Push-Up (using knees OK)
40 Squat 45/35
45 Sit-Up
50 Single-Unders
- 20 minute limit (absolutely no reps to be performed after limit for any reason)
-group gets one of each piece of equipment (and one scaled if needed)
- *scaled movements count as 1/2 a rep,
-reps can be broken up any way and done in any order. Each athlete can do between none and all of a given movement.
Coach will post group time to comments.
example: if there are 5 persons present the group must perform 5x10 (50) deadlift, etc.
WOD 110402
A: Work up to a 3RM in the Thruster.
B: 3 Rounds
Run 800 Meters
9 Thruster 115/75
28 Pull-Ups
Post time to comments.
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