May 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.
SPECIAL 6:30pm class added at Diablo Rock Gym tonight. All other classes as normal
WOD 110601
MOBILITY
before the workout, see video at the bottom of the post for explanation
"FRENEMY"
in teams of 3, complete:
run 200m
150 thrusters 95/65
run 200m
150 pullups
run 200
notes:
1 bar per team
bar cannot touch the ground during thrusters
only 1 person can do pullups at a time
post team time to comments.
SPECIAL 6:30 Class at DRG
"WITTMAN"
7 Rounds for time:
15 KB Swings, (55lbs men/35lbs women)
15 Power Cleans (95/65)
15 Box jumps, 24"/20"
MOBILITY video:
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 110531
Skill:
TGU
1, 1, 1, 1, 1
If you're doing these on your own, please see the video at the bottom for how to do them correctly. A bad Turkish Get Up is like getting kicked in the face; never a good thing)
WOD:
8 x 50 yard sprints or 8 x 25 yard prowler pushes (high handles)
*rest 60 seconds between efforts.
MOBILITY:
4 moves. 2 minutes each. PER side. 16 minutes total. give your legs some love.
Post best run or prowler split to comments.
TGU how-to:
GWPC has normal hours today. All classes will be offered at their usual times.
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."Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post Time and vest or no vest 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.
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.
Fat Loss
If you have visible abs, this is not for you (see hard-gainers, below).
On your own:
Sprint 8, run or row:
8 intervals, 30 seconds all out, 90 seconds easy (16 minutes).
Follow with Post-Workout Recovery shake or meal.
Hard-gainers Workout:
WOD 110528
Max Effort
Athletes Choice:
Wave 1 Week 2 CFEB Strength Beta
Beta Program Spreadsheet:
- Perform Wave 1, Week 3 FRONT SQUAT or SQUAT workout:
-AMRAP (As Many Reps As Possible) @ 85% 1RM
-AMRAP (As Many Reps As Possible) @ 85% 1RM
-At least 3 and not more than 5 sets of 6-9 @ 70% P1RM (Predictive One Rep-Max)
Explanation:
-Do as many reps as possible of FRONT SQUAT or SQUAT at 80% of your best single or projected single.
-Use the formula weight*reps/30+weight to calculate a new predictive one-rep max (P1RM). For example 300#*11 reps: 300*11/30+300=410
-Use the new P1RM to generate the weight for your sets of 8-10. In the above example 410*.6=245 pounds. So the athlete would perform at least three but not more than five sets of ten reps.
-OR-
5-5-5-5-5 or more FRONT SQUAT or SQUAT. Use the same weight for all five sets. Use more weight than last time.
Pick ONE of the following:
Max Effort ll
Power Clean:
75% x 5
80% x 3
85% x 1
80% x 5
85% x 3
90% x 1
80% x 5
85% x 3
95% x 1
-OR-
Timed Effort
100 yards lunge
5 Rounds:
20 double unders
20 box Jumps (24/20)
100 yards lunge
Post load and reps in part A and load or time in part B to comments.
Say hi to our newest intern, Rafael (seen on the left).
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.
Fat Loss
If you have visible abs, this is not for you (see hard-gainers, below).
On your own:
Sprint 8, run or row:
8 intervals, 30 seconds all out, 90 seconds easy (16 minutes).
Follow with Post-Workout Recovery shake or meal.
Hard-gainers Workout:
WOD 11.05.26
Max Effort
Athletes Choice:
Wave 1 Week 3 CFEB Strength Beta
Beta Program Spreadsheet:
- Perform Wave 1, Week 3 PRESS workout:
-AMRAP (As Many Reps As Possible) @ 85% 1RM
-AMRAP (As Many Reps As Possible) @ 85% 1RM
-At least 3 and not more than 5 sets of 6-8 @ 70% P1RM (Predictive One Rep-Max)
Explanation:
-Do as many reps as possible of PRESS at 85% of your best single or projected single.
-Use the formula weight*reps/30+weight to calculate a new predictive one-rep max (P1RM). For example 300#*11 reps: 300*11/30+300=410
-Use the new P1RM to generate the weight for your sets of 6-8. In the above example 410*.7=245 pounds. So the athlete would perform at least three but not more than five sets of ten reps.
-OR-
5-5-5-5-5 or more PRESS. Use the same weight for all five sets. Use more weight than last time.
Timed Effort
For Time:
Death By Shoulder to Overhead (S2OH) (115/75) scale the weights up or down accordingly
You may press, push press, push jerk, split jerk, or rack jerk.Start a timer and do one S2OH on the first minute, two S2OH on the second, three S2OH on the third minute, and so on until you can no longer complete S2OH for the number of minutes on the timer. The barbell starts on the floor. You may not use a rack.
Post load and number of minutes completed.
Optional Work
50 of ONE of the following:
- Close-Grip Bench Press
-Tricep Kick-Back
-Tricep Push-Down
Post load and 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.
WOD 11.05.26
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.
In Teams of 3:
For Time, complete all reps of each exercise before moving to the next.
100 jumping pullups
200 situps
100 pushups
200 squats
100 sandbag cleans (80/35)
800m Run holding the pet rock
each team has a pet rock (Kettlebell). The rock can never be set down as the team completes the workout. Each team must hold its pet rock as a goblet hold.
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 110525
Max Effort
Athletes Choice:
Wave 1 Week 3 CFEB Strength Beta
Beta Program Spreadsheet:
- Perform Wave 1, Week 3 DEADLIFT workout:
-AMRAP (As Many Reps As Possible) @ 85% 1RM
-AMRAP (As Many Reps As Possible) @ 85% 1RM
-At least 3 and not more than 5 sets of 6-8 @ 70% P1RM (Predictive One Rep-Max)
Explanation:
-Do as many reps as possible of DEADLIFT at 85% of your best single or projected single.
-Use the formula weight*reps/30+weight to calculate a new predictive one-rep max (P1RM). For example 300#*11 reps: 300*11/30+300=410
-Use the new P1RM to generate the weight for your sets of 6-8. In the above example 410*.6=245 pounds. So the athlete would perform at least three but not more than five sets of six to eight reps.
-OR-
5-5-5-5-5 or more DEADLIFT. Use the same weight for all five sets. Use more weight than last time.
Timed Effort:
9-15-21
Deadlift 225/165
Kettlebell Swing 1.5/1.0P
Optional:
50 reps of ONE of the following:
Good Morning
GHD Back Extension
Superman, hold for 2 second count
Post load and reps in part A and tme 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.
WOD 110524
Timed Effort
In Any Order:
Run 800 Meters
Row 500 Meters
1 Rope Climb
1 Rope Climb
1 Rope Climb
1 Rope Climb
1 Rope Climb
10 HSPU
15 KB Swings, 2.0/1.5P
20 C2B Pull-Ups
25 KTE
30 Clap Push-Ups
35 Wall-Ball 20/14
Optional Work
Hang Power Snatch
15X1 @ 85% 1RM
Post Time in Part A 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.
Fat Loss
If you have visible abs, this is not for you (see hard-gainers, below).
On your own:
Sprint 8, run or row:
8 intervals, 30 seconds all out, 90 seconds easy (16 minutes).
Follow with Post-Workout Recovery shake or meal.
Hard-gainers Workout:
WOD 110520
Max Effort
Athletes Choice:
Wave 1 Week 2 CFEB Strength Beta
Beta Program Spreadsheet:
- Perform Wave 1, Week 3 BENCH workout:
-AMRAP (As Many Reps As Possible) @ 85% 1RM
-AMRAP (As Many Reps As Possible) @ 85% 1RM
-At least 3 and not more than 5 sets of 5-8 @ 70% P1RM (Predictive One Rep-Max)
Explanation:
-Do as many reps as possible of BENCH at 85% of your best single or projected single.
-Use the formula weight*reps/30+weight to calculate a new predictive one-rep max (P1RM). For example 300#*11 reps: 300*11/30+300=410
-Use the new P1RM to generate the weight for your sets of 6-8. In the above example 410*.6=245 pounds. So the athlete would perform at least three but not more than five sets of six to eight reps.
-OR-
5-5-5-5-5 or more BENCH. Use the same weight for all five sets. Use more weight than last time.
Timed Effort:
AMRAP in 12 minutes
Run 200 meters
Max Rep Push-Ups (Modified Army Push-Up Test Style: chest must touch ground each rep)
Score is total push-ups completed.
Optional Work
50 reps of ONE of the following:
Lat pull-down
Dumbell row
Arm curl
Post load and reps in part A and push-ups completed 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.
WOD 110522
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.
Coach's Choice.
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.
Fat Loss
If you have visible abs, this is not for you (see hard-gainers, below).
On your own:
Sprint 8, run or row:
8 intervals, 30 seconds all out, 90 seconds easy (16 minutes).
Follow with Post-Workout Recovery shake or meal.
Hard-gainers Workout:
WOD 110520
Max Effort
Athletes Choice:
Wave 1 Week 2 CFEB Strength Beta
Beta Program Spreadsheet:
- Perform Wave 1, Week 2 PRESS workout:
-AMRAP (As Many Reps As Possible) @ 80% 1RM
-At least 3 and not more than 5 sets of 8-10 @ 65% P1RM (Predictive One Rep-Max)
Explanation:
-Do as many reps as possible of PRESS at 80% of your best single or projected single.
-Use the formula weight*reps/30+weight to calculate a new predictive one-rep max (P1RM). For example 300#*11 reps: 300*11/30+300=410
-Use the new P1RM to generate the weight for your sets of 8-10. In the above example 410*.6=245 pounds. So the athlete would perform at least three but not more than five sets of ten reps.
-OR-
5-5-5-5-5 or more PRESS. Use the same weight for all five sets. Use more weight than last time.
Timed Effort
"Grace"
30 G2O/H 135/95
10 minute limit.
Optional Work
50 of ONE of the following:
- Close-Grip Bench Press
-Tricep Kick-Back
-Tricep Push-Down
Post load and 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.
WOD 110519
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.
Four Rounds:
Run 400-800 meters
50-100 walking lunges
10-20 Kettlebell Straight Leg Deadlift (any weight)
10-20 Jumping Pull-Up (or Pull-Up)
10-20 Push-Up
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.
Fat Loss
Sprint 8, run or row:
8 intervals, 30 seconds all out, 90 seconds easy (16 minutes).
Follow with Post-Workout Recovery shake or meal.
Hard-gainers Workout:
WOD 110518
Max Effort
Athletes Choice:
Wave 1 Week 2 CFEB Strength Beta
Beta Program Spreadsheet:
DEADLIFT (No bouncing, no touch-and-go)
-AMRAP (As Many Reps As Possible) @ 80% 1RM (one AMRAP only)
-At least 3 and not more than 5 sets of 8-10 reps @ 65% P1RM (Predictive One Rep-Max)
Explanation:
-Do as many reps as possible of LIFT at 80% of your best single or projected single.
-Use the formula weight*reps/30+weight to calculate a new predictive one-rep max (P1RM). For example 300#*11 reps: 300*11/30+300=410
-Use the new P1RM to generate the weight for your sets of 8-10. In the above example 410*.6=245 pounds. So the athlete would perform at least three but not more than five sets of eight to ten reps.
-OR-
5-5-5-5-5 or more DEADLIFT. Use the same weight for all five sets. Use more weight than last time.
Timed Effort
5 rounds, 1 minute each:
5 Deadlift 250/165
AMRAP Burpees
Score is total push-ups.
Must get at least one rep burpee in each round for Rx.
Optional Work
As Many Boulder Problems As Possible in 20 minutes. No repeats. Shoes available for free from front desk (this is a courtesy for CrossFit classes when bouldering is programmed, there is a charge otherwise).
Post Weight, reps and predictor in part A and burpees 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.
WOD 110517
Max Effort
Hang Power Snatch: 15 singles @ 85% of 1RM.
Rest as needed between sets to maintain excellent form.
Timed Effort
4 rounds, 3 minutes each, with a 3 minute break after round 2:
15 Kettlebell Swings 2.0/1.5P
15 C2B Pull-Ups
AMRAP KTE
Score is total number of KTE
Must get at least one rep in each round for Rx
Post total KTE 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.
Fat Loss
If you have visible abs, this is not for you (see hard-gainers, below).
On your own:
Sprint 8, run or row:
8 intervals, 30 seconds all out, 90 seconds easy (16 minutes).
Follow with Post-Workout Recovery shake or meal.
Hard-gainers Workout:
WOD 110516
Max Effort
Athletes Choice:
Wave 1 Week 2 CFEB Strength Beta
Beta Program Spreadsheet:
- Perform Wave 1, Week 2 Bench workout:
-AMRAP (As Many Reps As Possible) @ 80% P1RM (Predictive One Rep-Max)
-AMRAP (As Many Reps As Possible) @ 80% P1RM
-At least 3 and not more than 5 sets of 8 @ 65% P1RM
Explanation:
-Do as many reps as possible of Bench at 80% of your best single or projected single.
-Use the formula weight*reps/30+weight to calculate a new predictive one-rep max (P1RM). For example 300#*11 reps: 300*11/30+300=410
-Use the new P1RM to generate the weight for your sets of 10. In the above example 410*.65=265 pounds. So the athlete would perform at least three but not more than five sets of eight reps, pulling each rep cleanly, as above.
-OR-
5-5-5-5-5 or more Bench. Use the same weight for all five sets. Use more weight than last time.
Timed Effort
5 rounds, 3 minutes each:
15 Power Snatch 75/55
15 burpees
AMRAP 2011 Games Push-Ups
Score is total push-ups.
Optional Work
50 reps of ONE of the following:
Lat pull-down
Dumbell row
Arm curl
Post Loads and reps in part A and push-ups completed 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.
WOD 110515
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.
5 rounds, four minutes each:
Run 400 meters
30 Air Squats
Max Rep Sit-Ups
Score is total number of sit-ups competed.
Post total number of sit-ups competed to comments.
CFEB T-Shirts now on sale at GWPC.
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.
Fat Loss
If you have visible abs, this is not for you (see hard-gainers, below).
On your own:
In a fasted state (nothing but black coffee or water consumed, first thing in the AM):
5K run or row, 20K bike or 1.5K swim
Follow with Post-Workout Recovery shake or meal.
Hard-gainers Workout:
Eat.
WOD 110514
Today's class is 90 minutes.
Max Effort
Athletes Choice:
Wave 1 Week 1 (10s): CROSSFIT EAST BAY STRENGTH PROGRAM BETA
- Download the spreadsheet (under "file" on SkyDrive): The document is in beta and likely contains errors. Please let me know if you find any. This document will be updated on a regular basis.
- Fill in 1RMs
- Perform Wave 1, Week 1 SQUAT or FRONT SQUAT workout:
-AMRAP (As Many Reps As Possible) @ 75% 1RM
-AMRAP (As Many Reps As Possible) @ 75% 1RM
-At least 3 and not more than 5 sets of 10 @ 60% P1RM (Predictive One Rep-Max)
Explanation:
-Do as many reps as possible of LIFT at 75% of your best single or projected single.
-Use the formula weight*reps/30+weight to calculate a new predictive one-rep max (P1RM). For example 300#*11 reps: 300*11/30+300=410
-Use the new P1RM to generate the weight for your sets of 10. In the above example 410*.6=245 pounds. So the athlete would perform at least three but not more than five sets of ten reps, pulling each rep cleanly, as above.
-OR-
5-5-5-5-5 or more SQUAT or FRONT SQUAT
Timed Effort
30 Box Jumps 24/20
Run 800 Meters
30 Burpees
30 Box Jumps 24/20
Run 400 Meters
30 Burpees
30 Box Jumps 24/20
30 Lunge, each Leg, Holding a 45/25 Plate overhead
Run 200 Meters
Optional Work
Work up to a 1RM in the Power Clean (or use your most recent 1RM) then perform the following:
65% x 5
70% x 3
75% x 1
70% x 5
75% x 3
80% x 1
75% x 5
80% x 3
85% x 1
Post Loads and 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.
WOD 110513
Fat Loss
If you have visible abs, this is not for you (see hard-gainers, below).
On your own:
In a fasted state (nothing but black coffee or water consumed, first thing in the AM):
5K run or row, 20K bike or 1.5K swim
Follow with Post-Workout Recovery shake or meal.
Hard-gainers Workout:
Eat.
Max Effort
Athletes Choice:
Wave 1 Week 1 (10s): CROSSFIT EAST BAY STRENGTH PROGRAM BETA
- Download the spreadsheet (under "file" on SkyDrive): The document is in beta and likely contains errors. Please let me know if you find any. This document will be updated on a regular basis.
- Fill in 1RMs
- Perform Wave 1, Week 1 PRESS workout:
-AMRAP (As Many Reps As Possible) @ 75% 1RM
-AMRAP (As Many Reps As Possible) @ 75% 1RM
-At least 3 and not more than 5 sets of 10 @ 60% P1RM (Predictive One Rep-Max)
Explanation:
-Do as many reps as possible of Press at 75% of your best single or projected single.
-Use the formula weight*reps/30+weight to calculate a new predictive one-rep max (P1RM). For example 300#*11 reps: 300*11/30+300=410
-Use the new P1RM to generate the weight for your sets of 10. In the above example 410*.6=245 pounds. So the athlete would perform at least three but not more than five sets of ten reps.
-OR-
5-5-5-5-5 or more Press
Timed Effort
21-15-9 C2B Pull-Up
15-12-9 Handstand Push-Up
Alternating
Optional Work
As many boulder problems as possible in 20 minutes. No repeats.
Post loads and reps in part A, time in part B and routes completed in part C 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 110512
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
50 Jumping Pull-Ups (or pull-ups)
75 Push-Ups
150 squats
Run 800 Meters
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 110511
Fat Loss
On Your own:
In a fasted state (nothing but black coffee or water consumed, first thing in the AM):
Run or Row 5K (Or do the WOD fasted).
Follow with Post-Workout Recovery shake or meal.
Max Effort
Athletes Choice:
Wave 1 Week 1 (10s): CROSSFIT EAST BAY STRENGTH PROGRAM BETA
- Download the spreadsheet (under "file" on SkyDrive): The document is in beta and likely contains errors. Please let me know if you find any. This document will be updated on a regular basis.
- Fill in 1RMs
- Perform Wave 1, Week 1 DEADLIFT workout:
-AMRAP (As Many Reps As Possible) @ 75% 1RM
-At least 3 and not more than 5 sets of 10 @ 60% P1RM (Predictive One Rep-Max)
Explanation:
-Do as many reps as possible of deadlift at 75% of your best single or projected single.
-Pull each lift cleanly from the floor: no bouncing and no momentum whatsoever. Pause and pull each rep distinctly.
-Do not drop the weight on any rep including the last one. Drop = no rep.
-Use the formula weight*reps/30+weight to calculate a new predictive one-rep max (P1RM). For example 300#*11 reps: 300*11/30+300=410
-Use the new P1RM to generate the weight for your sets of 10. In the above example 410*.6=245 pounds. So the athlete would perform at least three but not more than five sets of ten reps, pulling each rep cleanly, as above.
-OR-
5-5-5-5-5 or more Deadlift
Timed Effort
21-15-9 C2B Pull-Up
15-12-9 Power Clean 115/75 (must be an actual power clean, not muscle clean).
Alternating
Post loads and reps in part A and time in part B to comments.
Optional Work
Prowler Push or Drag, sanband carry, tire flip, etc. 200 meters, as heavy as safely possible.
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 110510
Fat Loss
On Your Own:
In a fasted state (nothing but black coffee or water consumed, first thing in the AM):
Easy 5K Run or Row (or do the WOD fasted).
Follow with Post-Workout Recovery shake or meal.
Max Effort
Work up to a 1RM in the Hang Power Snatch then perform the following:
65% x 5
70% x 3
75% x 1
70% x 5
75% x 3
80% x 1
75% x 5
80% x 3
85% x 1
Timed Effort
21-15-9
Wall-Ball
Toes-to-Bar
Post loads in part A and time in Part B to comments.
Today marks day one of the CFEB strength cycle beta. This is an experimental strength cycle based on the following theories and observations:
- CrossFitters do not need the same ramp-up as strength athletes as they develop muscle endurance as a primary response to imposed demands (metcons).
- CrossFitters do not benefit as much as strength athletes from reps in the muscle endurance range (12+) as they develop muscle endurance as a primary response to imposed demands (metcons).
- Conversely CrossFitters benefit more from lower reps as they do not consistently lift heavy and very rarely take Maxes.
- Linear progressions suffer from a lack of agility or ability to adjust to the current needs of the athlete. Therefore this progression calculates a new Projected One Rep Max (P1RM) in every workout, and the next workout is based on this P1RM.
Progression:
NOTE - Deadlifts are performed for one set of AMRAP only.
W1W1 (10s)
AMRAP @ 75% 1RM
AMRAP @ 75% 1RM
5X10 @ 60% P1RM
W1W2 (8s)
AMRAP @ 80% P1RM
AMRAP @ 80% P1RM
5X8@ 65% P1RM
W1W3 (6s)
AMRAP @ 85% P1RM
AMRAP @ 85% P1RM
5X6@ 70% P1RM
W1W4 (Deload)
Low Intensity Work
W2W1(8s)
AMRAP @ 80% P1RM
AMRAP @ 80% P1RM
5X8@ 65% P1RM
W2W2 (6s)
AMRAP @ 85% P1RM
AMRAP @ 85% P1RM
5X6 @ 70% P1RM
W2W3 (4s)
AMRAP @ 90% P1RM
AMRAP @ 90% P1RM
5X4 @ 75% P1RM
W2W4 (Deload)
Low Intensity Work
W3W1 (6s)
AMRAP @ 85% P1RM
AMRAP @ 85% P1RM
5X6 @ 70% P1RM
W3W2 (4s)
AMRAP @ 90% P1RM
AMRAP @ 90% P1RM
5X4 @ 75% P1RM
W3W3 (2s)
AMRAP @ 95% P1RM
AMRAP @ 95% P1RM
5X2 @ 80% P1RM
W3W4
Low Intensity Work
W4W1 (5s)
AMRAP @ 87.5% P1RM
AMRAP @ 87.5% P1RM
5X5 @ 72.5% P1RM
W4W2 (3s)
AMRAP @ 92.5% P1RM
AMRAP @ 92.5% P1RM
5X3 @ 77.5% P1RM
W4W3 (1s)
AMRAP @ 100% P1RM
AMRAP @ 100% P1RM
5X1 @ 82.5% P1RM
W4W4
Low Intensity Work
END
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 110509
Fat Loss
On Your Own
In a fasted state (nothing but black coffee or water consumed, first thing in the AM):
Easy 5K Run or Row
Follow with Post-Workout Recovery shake or meal.
Max Effort
Athletes Choice:
Wave 1 Week 1 (10s): CROSSFIT EAST BAY STRENGTH PROGRAM BETA
- Download the spreadsheet (under "file" on SkyDrive): The document is in beta and likely contains errors. Please let me know if you find any. This document will be updated on a regular basis.
CROSSFIT EAST BAY STRENGTH PROGRAM BETA
- Fill in 1RMs
- Perform Wave 1, Week 1 BENCH workout:
AMRAP @ 75% 1RM
AMRAP @ 75% 1RM
5X10 @ 60% P1RM
-OR-
5-5-5 or more Bench Press
Timed Effort
21-15-9
C2B Pull-Up
Super-Strict Push-Up
Assistance Work
100 Push-Ups or 50 Dips, not for time.
Post loads and reps in part A and time in part B to comments.
Joe with Freddy Camacho, currently 4th in his age class in the CrossFit Games.
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 110508
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.
Perform ONE circuit of the following, starting at any station
Row
Push-Up
Sit-Up
Jumping Pull-Up (or pull-up)
Squat
One minute break between movements.
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 110507
Fat Loss
On your own:
In a fasted state (nothing but black coffee or water consumed, first thing in the AM):
Run or Row 5K
Follow with Post-Workout Recovery shake or meal.
Max Effort
Work up to a 1RM in the Press
Work up to a 1RM in EITHER the Front Squat or The Squat (whichever you want to work on for the next four months)
Timed Effort
AMRAP in 15 minutes
15 Box Jump, 30/24 inches
15 Front Squats 115/75
15 Box Jump, 30/24 Inches
15 Push-Press 115/75
15 Box Jump 30/24 inches
15 Thruster 115/75
One Round limit (if finished under limit, score is time to completion).
Optional Work
5X Rope climb, not for time.
Post load in part A and reps/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.
WOD 110506
Fat Loss
On Your Own:
In a fasted state (nothing but black coffee or water consumed, first thing in the AM):
10 rounds
Run one minute (all-out)
Walk one minute
Follow with Post-Workout Recovery shake or meal.
Max Effort
Work up to a 1RM power clean
Timed Effort
21-15-9
Burpee
Kettlebell Swing 2.0/1.5
Optional Work
50 toes-to-bar, not for time.
Post load in part A and time in part B to comments.
Equipment container 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 110505
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 400 Meters
15 Deadlift 135/95
Run 400 Meters
30 Kettlebell Swings (any)
Run 400 meters
15 Push-Ups
Run 400 Meters
30 Jumping Pull-Ups
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 110504
Fat Loss
On Your Own
In a fasted state (nothing but black coffee or water consumed, first thing in the AM):
Run 5K
Follow with Post-Workout Recovery shake or meal.
Max Effort
Work up to 1RM in the dead-lift (3RM for beginners)
Timed Effort
AMRAP in 12:00
5 Deadlift 250/175
10 Box Jump 30/24
15 C2B Pull-Up
Optional Work
50 Stiff-Leg Deadlift 185/135 standing on a 45# plate, not for time
Post load and reps in part A and time in part B to comments.
Science and Practice of Strength Training
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.
On-Ramps are now open for enrollment. Details HERE.
WOD 110503
Fat Loss
On Your Own
In a fasted state (nothing but black coffee or water consumed, first thing in the AM):
30 minutes Easy Cardio or 45-60 minutes fasted fast walking.
Or do the below WOD in a fasted state.
Follow with Post-Workout Recovery shake or meal.
Timed Effort
2 rounds
Run 1 mile
75 sit-ups
75 Good Mornings 45/30
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 1105012
Fat Loss
On Your Own
In a fasted state (nothing but black coffee or water consumed, first thing in the AM):
1 mile sandbag carry, 100/65 or 800 meter Prowler Push 95/65
followed by: 1.5 mile run.
Follow with Post-Workout Recovery shake or meal.
Today marks the beginning of the CFEB 2011 strength cycle. Details to follow.
Max Effort
Work up to a 1RM in the bench press (or generate a predictive 1RM by working up to a 3RM for beginners).
Timed Effort
Three Rounds
12 Deadlift 155/105
9 Hang clean 155/105
6 Front Squat 155/105
3 Push-Press 155/105
Assistance Work
Do ONE of the following (not for time):
- 100 Push-ups
- 50 Dips
- 15 muscle-ups
Post Load and reps in part A and time in part B 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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