WOD 111229

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 Sit-Ups
40 Squats
30 Push-Ups
20 Kettlebell Swings 1.5/1.0 (Russian)
30 Push-Ups
40 Squats
50 Sit-ups
Run 800 Meters

Post time to comments.

WOD 111228:

Run 800 meters at minute zero.

Work up to a max 2RM Bench Press in 25 minutes at minute ten.

Run 800 meters at minute forty.

Score =sum of time in seconds of runs (example 3:00/3:00 = 360 seconds) divided by sum of best 2RM on bench. (example: 225x2=450)

WOD 111227

Timed Effort

5 Rounds
5 Thruster 135/95
20 Kettlebell Swings 2.0/1.5

Max Effort

Max Rep Push-Press 135/95, 2 efforts.

Post time in part A and reps in part B to comments.

Nasty Girls from Ely Albalos on Vimeo.

WOD 111226

"Nastier Girls"

3 Rounds
50 Burpees
10 Hang Clean, 155/105
7 Muscle-Ups

This workout is geared towards CrossFit competitors. Unless you have a 200/135+ clean, a fair amount of CrossFit Experience and know your limits very well you should scale this workout down.

Suggested scale (still hard)

"Nasty Girls" (A classic benchmark, still definitely Rx).

3 Rounds
50 Squats
10 Hang Clean, 135/95
7 Muscle-Ups

If you cannot do muscle-ups, do 21 pull-ups and 21 Dips/Push-Ups each round.

Post time to comments.

CLOSED

Todd 400 pound deadlift at bodyweight of 150. 2.6X BW

WOD 111226

Each athlete gets one barbell.

30 min time limit.

800M Run (or 1000 meter row)
50 Thrusters 45 pounds (men & women's weight is the same)
30/20 Pull-ups

- then -

10 rounds
3 Clean & Jerk 135/95
15 Burpees

- then -

AMRAP of "Cindy" in the remaining time.
5 Pull-Up
10 Push-Up
15 Squat

Score is Cindy rounds completed.

Post Cindy rounds completed to comments.

Andrea Handstand 2009

CrossFit Corner

Introducing CrossFit Body

By Andrea Lewin, CrossFit L1 Trainer

Sir! Drop the barbell and take three steps back!

If I asked you to sit and point your toes, would you be able to do it? What about flexing your abdominal muscles? Yes, you could. These are simple movements. Would you believe me when I tell you that you'll completely ignore my simple instructions when I ask you to do them while upside-down?

If you watch CrossFit competitors, athletes at the top of their game, the overwhelming
impression you'll get is one of raw strength and power: tiny-looking men and women lifting (or pushing, or pulling) incredible amounts of weight. Many hours and much training is devoted to improvement of strength and power simply by lifting heavy things, but the hidden variable, the one that comes out best in movements such as handstand walks, the one that you suddenly lack when I turn you upside-down, is body awareness.

We are not all CrossFit competitors, but improvement in CrossFit's 10 physical skills
(recall: Cardiovascular/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed,Coordination, Agility, Balance, Accuracy) is what I try to drive every day in group classes and in personal training. Body awareness underlies and greatly helps improvement in all of these skills.

CrossFit Body is a class that takes a different, CrossFit-ty, approach to improvement in the 10 physical skills. I'm taking away your barbell and asking you to focus on awareness of your ownbody first. When you go back to your barbell (or step up to one for the first time!), you may find that your lifts are more efficient and that it's easier to fine-tune your movements and learn new movements.

In each one-hour class, we will have 20+ minutes devoted to warming up and skill learning/ improvement, 5-20 minutes devoted to a brief, intense, CrossFit-style, low-equipment workout, and 20+ minutes of cool down and flexibility/mobility work. The workouts and flexibility/mobility will complement the CrossFit East Bay Workout of the Day ("WOD").

If you're new to CrossFit, or new to exercise in general, come to learn about how CrossFit-style workouts work, or to prepare for an upcoming On-Ramp class.

If you've been doing CrossFit for a while, come to improve your flexibility/mobility, perform some movements that you've never done before, and get an extra workout into your week.

What to expect:
• Open to all, drop in any time
• Stretching and mobility work
• Bodyweight skill work
• Same CrossFit time domains, same CrossFit-style workouts (sans equipment, of course)

Holiday schedule:

Christmas Eve 10:15AM (gym open regular hours)

Christmas Day: CLOSED

New Year's Eve:

8PM CrossFit Class at Diablo Rock Gym

5th Annual Midnight 5K run around Lake Merritt: meet at the pull-up bars across From Gold's Gym at 600 Grand

No classes at GWPC

New Year's Day: Noon 90 minute open to all New Year's Kick-Off WOD at GWPC: Gym is closed New Year's Day, except for this class.

2012 GWPC Class Schedule:

Monday:
6:30AM: CrossFit
Noon: CrossFit
5:15PM: CrossFit
6:15PM: CrossFit
Tuesday:
6:30AM: CrossFit Body, Yoga Room with Andrea (open to all)
Noon: CrossFit
5:15PM: CrossFit
6:15PM: CrossFit
Wednesday:
6:30AM: CrossFit
Noon: CrossFit
5:15PM: CrossFit
6:15PM: CrossFit
Thursday:
6:30AM: CrossFit Body, Yoga Room with Andrea (open to all)
5:15PM: Beginner CrossFit (open to all)
6:15PM: Beginner CrossFit (open to all)
Friday:
6:30AM: CrossFit
Noon: CrossFit
5:15PM: CrossFit
6:15PM: CrossFit
Saturday:
10:15AM: CrossFit
11:15AM: CrossFit
Sunday:
10:15AM: Beginner CrossFit (open to all)
11:15AM: Beginner CrossFit (open to all)

WOD 111217

Warm-Up for 15 minutes as follows:

Run 800 Meters
30 Burpees
Dynamic Mobility
High Knees
Straight Leg March
Butt Kickers
Karaoke

Then:

With a continuously running clock, starting precisely 15 minutes after class begins:

Add up the two run times, convert to seconds, divide by best deadlift. Lower scores are better.

Example One:

Run One: 6:15
Deadlift: 420
Run Two: 6:45

R1+R2= 14:00(840 seconds)

840/420 = 2

Example Two:

Run One: 5:30
Deadlift: 300
Run Two: 6:00

R1+R2= 11:30(690)

690/300 = 2.3

(Both awesome scores, of course)

Post score to comments.

Holiday schedule:

• Christmas Eve 10:15AM (gym open regular hours)
• Christmas Day: CLOSED
• New Year's Eve: 8PM CrossFit Class at Diablo Rock Gym

  5th Annual Midnight 5K run around Lake Merritt: meet at the pull-up bars across From Gold's Gym at 600 Grand

  No classes at GWPC

• New Year's Day: Noon 90 minute open to all New Year's Kick-Off WOD at GWPC: Gym is closed New Year's Day, except for this class.

2012 Class Schedule:

Monday:
6:30AM: CrossFit
Noon: CrossFit
5:15PM: CrossFit
6:15PM: CrossFit
Tuesday:
6:30AM: CrossFit Body, Yoga Room with Andrea (open to all)
Noon: CrossFit
5:15PM: CrossFit
6:15PM: CrossFit
Wednesday:
6:30AM: CrossFit
Noon: CrossFit
5:15PM: CrossFit
6:15PM: CrossFit
Thursday:
6:30AM: CrossFit Body, Yoga Room with Andrea (open to all)
5:15PM: Beginner CrossFit (open to all)
6:15PM: Beginner CrossFit (open to all)
Friday:
6:30AM: CrossFit
Noon: CrossFit
5:15PM: CrossFit
6:15PM: CrossFit
Saturday:
10:15AM: CrossFit
11:15AM: CrossFit
Sunday:
10:15AM: Beginner CrossFit (open to all)
11:15AM: Beginner CrossFit (open to all)

WOD 111222

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.

Start at any station:

3 Rounds
Run 400 meters
21 Russian Kettlebell Swings 1.5/1.0
12 Burpees

WOD 111221

Timed Effort

"Fight Gone Bad!"

Three Rounds:

One Minute Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
One Minute Sumo deadlift high-pull: 75/55 pounds (Reps)
One Minute Box Jump: 20"/20" box (Reps)
One Minute Push-press: 75/55 pounds (Reps)
One Minute Row: calories (Calories)
One Minute Rest

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post score to comments.

CrossFit Games Open 2012 Athletes:
3-3-3-3-3 Hang Snatch @ 65% of 1RM snatch + 1 medium to heavy Squat Snatch.

Post time to comments.

WOD 111219

Timed Effort

Four rounds:

Run 400 meters
Rest one minute
30 Burpees, making your best attempt to jump one foot above your maximum reach each time (you may use a target)
Rest one minute
20 C2B Pull-Ups
Rest one minute

CrossFit Games Open 2012 Athletes: At any time during the day 5-5-5-5-5 pull-ups or weighted pull-ups. 5-5-5-5-5 ring or bar dips or weighted BAR dips

Alternate: 3-3-3-3-3 weighted static muscle-ups

Post load in parts A and B to comments.

WOD 111219

10-9-8-7-6-5-4-3-2-1

Deadlift 155/105
Push Jerk 155/105
Back or Front Squat 155/105

This workout is geared towards CrossFit competitors. Unless you have a fair amount of CrossFit Experience and know your limits very well you should scale this workout down. Unless You can Deadlift 350/225+, Squat 250/175+ Jerk 185/135+ you should scale this workout down. Failure to do so will probably result in injury, most likely to the lower back.

Suggested scale (still hard)

10-9-8-7-6-5-4-3-2-1

Deadlift 115/75
Push Jerk 115/75
Back or Front Squat 115/75

Post time to comments.

WOD 111218

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 15 minutes:

10 Lunge
10 Burpee
10 Sit-Up

*As Many Rounds As Possible

Post rounds and partial rounds to comments.

WOD 111217

"Hammer"

Five rounds of:

135/95 pound Power clean, 5 reps
135/95 pound Front squat, 10 reps
135/95 pound Jerk, 5 reps
20 Pull-ups

Rest 90 seconds between each round

Post total time, including rest to comments.

WOD 111216

Warm up for 15 minutes, as follows:

-Run 400 meters
-Range of motion
-10 Squat-Hip-Forward Bend
-20 Push-Up
-20 Burpee

Then:

Max Effort
Bench Press 60% of 1RMx3

Bench Press 10-10-10 or more , 15 minute limit @ 70% of 1RM

Timed Effort

AMPAP in 15 minutes
10 Clean 95/65
10 Jerk 95/65
25 Push-Ups

Rest precisely 10 minutes between efforts.

CrossFit Games Open 2012 Athletes:
Max Rep Knees-to-elbows without coming off of the bar at any time during the day.

Post load in part A and push-ups in part B to comments.

WOD 111215

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.

Start at any station:

Perform 40 intervals of 20 seconds of work and 10 seconds of rest where the intervals are:

8 intervals hold bottom of Front Squat (can hold bodybuilder-style) 45/30
8 intervals Jumping pull-up (or Pull-Up)
8 intervals hold top of Front Squat (can hold bodybuilder-style) 45/30
8 intervals Squat
8 intervals Push-Up

You may start in any order.

On the call of "rotate" athletes move counter-clockwise to the next station.

Your score is the sum of the lowest score from each exercise. (example, round one 25 reps, round eight 0 reps, score = 0). On holds score = total seconds held/2

Post sum of lowest score in each movement to comments.

WOD 111214

Warm up for 15 minutes, as follows:

-Run 400 meters
-Range of motion
-10 Squat-Hip-Forward Bend
-20 Squats
-20X Good Mornings with dowel
-20X Clean with dowel
-10X Clean with barbell
-08X Clean with 50% of 1RM

Then:

Max Effort
Clean 60% of 1RMx3

Squat Clean 3-3-3-3-3 or more , 15 minute limit @ 75% of 1RM

Timed Effort

"Grace"

30 Clean and Jerk for time 135/95

Do this in either order, for large groups experienced athletes do part A first, and vice versa.

Rest precisely 10 minutes between efforts.

CrossFit Games Open 2012 Athletes:
10 muscle-ups not for time, or work on muscle-ups for 30 minutes.

Post load in part A and burpees in part B to comments.

WOD 111213

Warm up for 15 minutes, as follows:

-Run 400 meters
-Range of motion
-10 Squat-Hip-Forward Bend
-20 Push-Ups
-20 Sit-Ups
-20X Press with dowel
-20X Push-Press with dowel
-20X Push-Jerk with dowel
-10X Push-Press with barbell
-08X Push-Press with 50% of 1RM

Then:

Max Effort
Push-Press 60% of 1RMx3

Clean & Press 5-5-5 or more , 15 minute limit @ 80% of Press 1RM

Timed Effort

AMRAP for 15 minutes
Run 200 Meters
Max Rep Hang Clean 135/95 (putting down bar is end of set, no resting bar on quads, etc.).

Do this in either order, for large groups experienced athletes do part A first, and visa-versa.

Rest precisely 10 minutes between efforts.

CrossFit Games Open 2012 Athletes: At any time during the day (but not during class) 10X Prowler Push, up/back (on mats) going up in weight every time, and terminating at the highest weight possible (club record, 385, Maximus). Wet down the mats with the hose (put it back exactly as you found it), wear shoes with good traction, climbing shoes are good, so are hiking or trail running shoes designed for wet surfaces, or hybrid lifting/CF shoes.

Post load in parts A and B to comments.

WOD 111212

Warm up for 15 minutes, as follows:

-Run 400 meters
-Range of motion
-10 Squat-Hip-Forward Bend
-20 Burpees
-20X Squat with Dowel
-20X Overhead Squat with barbell (any)

Then:

Max Effort

Overhead Squat 50% of 1RMx5

Overhead Squat 7-7-7 or more , 15 minute limit @ 80% of 1RM

ONE BAR PER PLATFORM (each sheet of plywood, or horse mat outside) - control your bar. Avoidable loss of control of bar = 30 burpee penalty.

Timed Effort
AMRAP in 15 minutes
Run 200 meters
Max Rep Handstand Push-Ups (coming off of wall is end of set)

Do this in either order, for large groups experienced athletes do part A first, and visa-versa.

Rest precisely 10 minutes between efforts.

CrossFit Open Games 2012 Athletes: 8 efforts for max time, L-sit on paralletes, or hanging from a bar at any time during the day.

Post load in parts A and B to comments.

WOD 111211

CrossFit Games Open 2012 Athletes - REST or ACTIVE RECOVERY.

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.

This workout is NOT part of the CFEB core programming for regulars: If you are coming to regular classes 3-4X week on a regular basis, we suggest you skip this and engage in REST or ACTIVE RECOVERY.

5 Rounds
Run 200 Meters
10 Burpees
10/7 Hang High Pull, 45 pounds
10/7 Push-Press, 45 pounds

10 Burpee Penalty for dropping the empty bar (even an inch: place it on the deck)!

Post time to comments.

• You have an entire week to submit each workout score. Make sure you have the movements down, rest up, and then do the workout at your leisure. You can even do the workout more than once during the week.
• Do your workout in the CFEB space. CFEB will have designated times when judges will be available. If you're traveling, you can do your workout at another affiliate. We will also be organizing some team-related outings during the competition weeks.
• The movements are commonly-used CrossFit movements. Check out last year's competition workouts here: http://games.crossfit.com/content/open-summary
• The prescribed (Rx) weights are expected to be moderate. You only need to get 1 total rep in order for your workout to "count" for that week, but you'll definitely be able to get more reps in many of the workouts.

• This is an online competition. You must be able to create an account on the CrossFit website and log in to submit your scores each week. We will give more details about how to do this as soon as the details become available.
• You will be judged. When you perform your workout, it will only be valid if you have someone to count your reps and judge your range of motion. The judge can be a CFEB trainer, or a judge from another affiliate. The workout range of motion expectations will be carefully explained.

• You must perform every workout. (Barring illness or injury.) You must perform at least 1 rep of every workout in order for all of your scores to count towards Team CFEB's overall score.
• There is no scaling. Scaled workouts also do not count towards Team CFEB's overall score.
• The more, the merrier! The CrossFit Open allows as many people per team as possible. One of the winning teams in the 2011 open had 230 members!

• The competition begins February 22, 2012 and ends on March 25, 2012.
• More dates, deadlines, and the 2012 workout details will be announced as soon as CrossFit Headquarters makes them available.

"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Post total time to comments.

Enlarge image

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

WOD 111209

Warm up for 15 minutes, as follows:

-Run 400 meters
-Range of motion
-10 Squat-Hip-Forward Bend
-20 Push-Up
-20 Burpee

Then:

Max Effort
Bench Press 60% of 1RMx3

Bench Press 5-5-5 or more , 15 minute limit @ 85% of 1RM

Timed Effort

EMOTM for as long as possible

10/7 Perfect Push-Up (chest only touches, full lockout to plank every rep). Weight vest optional.

Do this in either order, for large groups experienced athletes do part A first, and visa-versa.

Rest precisely 10 minutes between efforts.

CrossFit Games Open 2012 Athletes:
Max Rep unbroken Wall-Ball at any time during the day, target 150. We encourage as many people as possible to participate in Team CrossFit East Bay. One of the top teams last year had 230 people on the team.

Post load in part A and push-ups in part B to comments.

WOD 111208

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
21 Jumping Pull-Ups
10 Deadlift 155/105
Run 400 meters with med ball or sandbag (as heavy as safely possible).

Post time to comments.

WOD 111207

Warm up for 15 minutes, as follows:

-Run 400 meters
-Range of motion
-10 Squat-Hip-Forward Bend
-20 Squats
-20X Good Mornings with dowel
-20X Deadlift with dowel
-10X Deadlift with barbell
-08X Deadlift with 50% of 1RM

Then:

Max Effort
Deadlift 60% of 1RMx3

Deadlift 5-5-5 or more , 15 minute limit @ 85% of 1RM

Timed Effort

EMOTM for 15 minutes:
5 Pull-Ups
Max rep burpee

Do this in either order, for large groups experienced athletes do part A first, and visa-versa.

Rest precisely 10 minutes between efforts.

CrossFit Games Open 2012 Athletes:
Accumulate 200 double-unders at any time during the day, trying to string together as many as possible. We encourage as many people as possible to participate in Team CrossFit East Bay. One of the top teams last year had 230 people on the team.

Post load in part A and burpees in part B to comments.

WOD 111206

Warm up for 15 minutes, as follows:

-Run 400 meters
-Range of motion
-10 Squat-Hip-Forward Bend
-20 Push-Ups
-20 Sit-Ups
-20X Press with dowel
-20X Push-Press with dowel
-20X Push-Jerk with dowel
-10X Push-Press with barbell
-08X Push-Press with 50% of 1RM

Then:

Max Effort
Push-Press 60% of 1RMx3

Push-Press 5-5-5 or more , 15 minute limit @ 85% of 1RM

Timed Effort

EMOTM for 15 minutes:
2 Thruster (highest weight you can handle for all 15 rounds)
5 Burpee

Do this in either order, for large groups experienced athletes do part A first, and visa-versa.

Rest precisely 10 minutes between efforts.

CrossFit Games Open 2012 Athletes:
Accumulate 7/5 20 ft. rope climbs at any time during the day (feet, no feet or combo). Use Mat.

Post load in parts A and B to comments.

WOD 111205

Warm up for 15 minutes, as follows:

-Run 400 meters
-Range of motion
-10 Squat-Hip-Forward Bend
-20 Burpees
-20X Squat with Dowel
-20X Front squat with dowel
-10X Front Squat with Barbell
-08X Front Squat with 50% of 1RM

Then:

Max Effort

Squat 60% of 1RMx3

Squat 5-5-5 or more , 15 minute limit @ 85% of 1RM

Timed Effort

EMOTM for 15 minutes:
2 front squat (highest weight you can handle for all 15 rounds)
5 Kettlebell Swings 2.0/1.5P

Do this in either order, for large groups experienced athletes do part A first, and visa-versa.

Rest precisely 10 minutes between efforts.

Post load in parts A and B to comments.

WOD 111204

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 400 Meters
21 Russian Kettlebell Swings 1.5/1.0
12 Push-Press 75/55

Post time to comments.

WOD 111203

GWPC:

Timed Effort

In two teams

1 Rope climb per athlete
2 prowler push per athlete 115/165 (prowler weighs 65) up by horns, down by handles, over wet surface
3 200 meter run per athlete
4 50 meter walking lunge per athlete 2.0Px2/1.5Px2
5 Handstand Push-Up per athlete
6 Pull-Up per athlete
7 Burpee per athlete
8 Push-up per athlete
9 Sit-Upper athlete
50 double-Under per athlete

Teams may break up the work in any conceivable manner.

DRG:

Timed Effort

In two teams

2 V0 boulder problem per athlete
2 Tire flip per athlete (men alone, women in pairs)
3 200 meter run per athlete
4 50 meter walking lunge per athlete 1.5PX2/1.0PX2
5 Handstand Push-Up per athlete
6 Pull-Up per athlete
7 Burpee per athlete
8 Push-up per athlete
9 Sit-Upper athlete
50 double-Under per athlete

Teams may break up the work in any conceivable manner.

Trainers post team names and times to comments.

WOD 111202

Max Effort

Work up to a 1RM press in 20 minutes.

Timed Effort

Run 800 Meters
21 Press 95/65
Run 800 Meters
21 Push-Press 95/65
Run 800 Meters
21 Push-Jerk 95/65

Post time to comments