July 2011 Archives
Annie Thorisdottir Wins 2011 CrossFit Games and a 250K purse
WOD 110731
Max Effort
Work Up to a 1RM in the Press in 25 minutes
Assistance Work
Max Reps at 85% of 1RM, above, 1 or two efforts
Timed Effort
5 Rounds
15 Kettlebell Swing 1.5/1.0
10 Burpee
5 Handstand Push-Up
Optional Work
30 Reps Turkish Get-Up, challenging weight
Post load in part A, reps in part B, time in part C (+ plus load in part D if applicable) to comments.
CrossFit Games contender Julie Foucher
WOD 110731
Deload 7/7
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.
Timed Effort
50 Sit-ups
10 Air Squats
40 Sit-ups
20 Air Squats
30 Sit-Ups
30 Air Squats
20 Sit-Ups
40 Air Squats
10 Sit-Ups
50 Air Squats
Post time to comments.
WOD 110730
Deload 6/7
Timed Effort
"Cindy"
AMRAP in 20 minutes
5 Pull-Up
10 Push-Up
15 Air Squat
Post total reps to comments.
WOD 110729
Timed Effort
Upstairs in yoga room: use yoga mat to put kettlebell on - no exceptions.
Deload 5/7
5 Rounds
15 KB Swing 1.5/1.0
15 Burpee
Post time to comments.
WOD 110827
Deload 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.
25 Jumping Pull-ups (or Pull-Ups)
Run 200 Meters
12 Piking Push-Up (or HSPU)
Run 400 Meters
12 Piking Push-Up (or HSPU)
Run 200 Meters
25 Jumping Pull-ups (or Pull-Ups)
Post time to comments.
WOD 110727
Deload 3/7
UNTIMED Effort
3 rounds
Run 400 meters or Row 500 meters
25 One-Leg Glute Bridges, Left
25 One-Leg Glute Bridges, Right
WOD 110726
Deload 2/7
Timed Effort
3 Rounds
Run 400 M
50 Sit-Ups
Post time to comments.
ESPN3 Live Streaming CrossFit Games
WOD 110725
Deload 1/7
Timed Effort
3 Rounds
Run 400 M
30 Push-Ups
Post time to comments.
WOD 110724
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.
Programming by Andrea.
5 Rounds
3 Thruster 75/45
6 Kettlebell Swing 1.5/1.0
9 Jumping Pull-Up
Post time to comments.
WOD 110723
Programmed by Joe D, who will be leaving us for Med School in Carribia.
Timed Effort
Run 400 Meters
Four Rounds:
10 Squat Snatch 95/65
10 Box Jump 24/20
10 Kettlebell Swing 1.5/1.0
Run 400 Meters
Post time to comments.
Candace of CFO rocks 205x25 deadlift (strict)
WOD 110722
Timed Effort
Row 500 meters
6 Muscle-Up
12 Deadlift 275/175
3 Muscle-Up
9 Deadlift 275/175
1 Muscle-Up
6 Deadlift 275/175
20 burpee
30 double-under
Run 400 meters
If you cannot do muscle-ups sub 2 pull-ups and 2 push-ups for each muscle-up. For example in round one perform 12 pull-ups followed by 12 push-ups.
Max Effort
Max Rep Deadlift 365/225 (or 90% of 1RM), 2 efforts
Post time in part A and reps in part B to comments.
WOD 110721
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 burpees
30 deadlift 155/105
Run 800 meters
Post time to comments.
WOD 110719
Timed Effort
Four Rounds
10 Push-Press 135/95
10 Kettlebell Swing 2.0/1.5P
Max Effort
Max Rep Push-Press 155/100, two efforts
Post time in part A and reps in part B to comments.
Manuel of CFO rocks 20x315 DL
WOD 110718
Timed Effort
"Daniel"
50 Pull-ups
400 meter run
95/65 pound Thruster, 21 reps
800 meter run
95/65 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Post time to comments.
WOD 110718
Timed Effort
4 rounds
10 Hang Clean 135/95
200 meter goblet carry 1.5/1.0
15 minute limit
Max Effort
Max Rep A2A Back Squat 185/115, 2 efforts
Post time in part A and reps in part B to comments.
WOD 110717
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 M
25 Burpees
Run 400 M
25 Box Jump (or step-up) 24/20
Run 400 M
25 Jumping Pull-Up
Run 400 M
25/15 Kettlebell Swings 1.0P
Run 400 M
25 Push-Press 45/30
Run 400 M
25 Double-Under (or 100 single-under)
Step-Ups and Single-Unders count as Rx
Post time to comments.
WOD 110716
CFO/CFEB combined workout 8AM,9AM,10:15AM
A: Perform 45 C2B Pull-Ups, as follows:
In 2:30 rounds, beginning at minute zero
15 Deadlift, 250/165
Max Rep C2B Pull-Up
Continue until 45 pull-ups have been accumulated.
Ten minute limit
-OR-
5 Rounds
6 Deadlift 225/155
9 Pull-Up
B: Max Rep Deadlift 315/205 (or scale to 85% of 1RM)
The eponymous "Annie"
WOD 110715
Timed Effort
"Annie"
50-40-30-20-10
Double-Under
Sit-Up
Post time to comments.
WOD 110714
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
10 Deadlift 155/105
20 Burpee
30 Push-Up
40 Push-Press 45/30
50 Jump Squat to 1' Target
Run 800 Meters
Post time to comments.
WOD 110713
Timed Effort
AMRAP in 20 Minutes
Run 400 Meters
Max Rep Push-Ups
Start with a 400 meter run
Perform max rep push-ups without moving hands or feet moving or knees touching the ground
Score is total push-ups completed
Max Effort
2 efforts, Max Rep Bench Press, 185/115
Optional Work
Row 500 meters
Post results to comments.
WOD 110708
Timed Effort
"Morrison"
For time:
50-40-30-20-10 reps of:
Wall-ball 20/14lbs
Box jump 24/20"
Kettlebell swings 1.5/1.0p
Post time to comments.
WOD 110711
Timed Effort
As many rounds as needed to complete 45 Pull-Ups:
2:30 rounds
15 Deadlifts 225/155
Max Rep Pull-Ups
Score is time to completion on Pull-Up.
10 minute limit
-OR-
5 Rounds
6 Deadlift 225/155
9 Pull-Up
No time limit
Max Effort
AMRAP Deadlift @ 315/185
Post results to comments.
WOD 110710
Run 400 meters
50 Air Squats
40 Jumping Pull-Ups (or pull-ups)
30 Push-ups
20 Kettlebell Swings 1.0/1.5P (may scale to Russian swings)
10 Deadlift 155/105
Run 400 meters
Post time to comments.
As of July 22nd, attendance in CrossFit East Bay All Levels Classes at Diablo Rock Gym 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. Current participants can ask Doron or Max to have the requirement waived, which we may or may not do at our discretion.
You may continue to attend all-levels classes on a provisional basis as long as you are signed up for the "Alpha" or "Beta" On-Ramp. Tues, Thursday and Sunday will continue to be beginner classes.
Reserve your place now if you wish to participate. Purchase here.
Special Sessions Saturday at GWPC: 8AM, 9AM, 10AM (come through back gate for early-bird sessions). DRG schedule as normal (10:15AM)
CFO/CFEB combined WOD:
Timed Effort
"Helen"
3 Rounds
Run 400 meters
21 Kettlebell Swings 1.5/1.0P
12 C2B Pull-Ups
Optional Work
AMBPAP (As Many Boulder Problems as Possible) in 20 minutes, no repeats.
Post results to comments.
"Rep This"
WOD 110708
Max Effort
Work up to a 5RM in the Overhead Squat in 25 minutes
Timed Effort
5 Rounds
6 OHS 135/95
12 C2B Pull-Ups
Optional Work
10 Muscle-Ups, not for time. Bar, Ring or combination.
Post results to comments.
Turtles: they're what's for breakfast, lunch and dinner.
WOD 110707
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.
21-15-9
Deadlift 135/95
Push-Up
Post time to comments.
Rebecca by Sara Atkins
WOD 110706
Max Effort
Work up to a 1RM Clean and Jerk in 25 minutes.
Timed Effort
5 rounds
12 burpees
6 Clean & Jerk, 135/95
12 minute limit
Optional Work (stability)
50 unbroken wall-ball, 20/14
Post results to comments.
Reebok World Headquarters
WOD 110705
Timed Effort
3 Rounds
12 Front Squat 135
12 Pull-Up
12 Wall-Ball 20/14
Post time to comments.
Another view of Harold's awesome 500.5 pound deadlift
WOD 110704
Gym closed.
Run 5K
-or-
15 3:1 GI Janes (2 burpee + 1 burpee pull-up)
15: 1:3 GI Janes (1 burpee + 3 pull-up)
Post time to comments.
Main Site Photo of Annie T @ LAX. Discuss.
WOD 110702
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.
21-15-9
75/55 Thruster
Push-Up
Post time to comments.
Harold 500.5 Pound Deadlift (and 1015 CFT)
WOD 110702
Timed Effort
GWPC:
CrossFit Total
DRG:
A: Work up to a 3RM in the deadlift in 20 minutes.
B: 3 rounds
Run 250 meters
21 Pull-Up
12 Deadlift 225/155
Post results to comments.
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