CrossFit East Bay

Wednesday 120208

2012-02-07T15:30:45Z

WOD 120208 Via .com Seven rounds for time of: 225/155 pound Deadlift, 7 reps 7 L-pull-ups Post time to comments.

Tuesday 120207

2012-02-07T00:01:44Z

WOD 120207 Via .com Resting 60 seconds between sets: Press 2-2-2-2-2-2-2-2-2-2 Post loads to comments.

CrossFit Body 6:30AM, Yoga Room

Skill:

Pistols (One-legged squats):

Intro to Top and bottom pistol positions
Intro to Box pistols
Pistol negatives (2 sets of 5 each leg)
Strength: 2 sets of 5 box pistols (each leg), then 1 set of 3 negatives (each leg) to a lower box

Conditioning:

Tabata bear crawls Rest 1 minute Tabata air squats Rest 1 minute Tabata bear crawls

Post total distance crawled and tabata squat score to comments.

Mobility/stretching: Neck & shoulders

Monday 120206

2012-02-05T18:25:09Z

WOD 120206 Via .com Seven rounds for time of: 165/110 pound Front squat, 7 reps 7 Chest-to-bar pull-ups Post time to comments.

Sunday 120205

2012-02-05T00:08:31Z

2008 CrossFit Games Deadlift/Burpee workout in Aromas, CA

8:30AM Team CFEB only, GWPC 5 Rounds 5 Deadlift 225/155 5 Push-Jerk 135/95 Rest precisely ninety seconds. Max rep C2B Pull-Up/Pull-Up Post time in Part A and Pull-Ups completed in part B to comments. WOD 120205 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 3 minutes: 5 Hanging leg raises (Rx+: Knees-to-elbows) 5 Deadlifts 135/95lbs 5 Burpees Rest 1 minute after each 3-minute cycle. Repeat for a total of 5 cycles. If the rest comes in the middle of a round, start in the middle of that round on the next cycle. Post rounds completed to comments.

Saturday 120204

2012-02-03T18:20:25Z

WOD 120204 Via .com 8 rounds of: Run 400 meters Rest 90 seconds Post total time to comments not including 8th rest.

Friday 120203

2012-02-02T14:41:44Z

WOD 120203 AMRAP in 60 minutes Run 800 Meters 10 Deadlift 225/155 10 Pull-Up 20 Burpees Post rounds completed to comments.

Thursday 120202

2012-02-01T22:40:19Z

Sign up for the 2012 CrossFit Open here!

The sign-ups this year seem to be going smoothly, there do not appear to be serious website glitches in the Athlete sign-ups.
There is a one-time $20 fee to register as an athlete, payable by credit card.
After you have paid the fee, you will be taken to your Athlete Profile.
IMPORTANT: On the left-hand side of your Athlete Profile, select the Affiliate CrossFit East Bay.
ALSO IMPORTANT: After you select your affiliate, join the Team CrossFit East Bay.
Prepare for the Open!

The first Open workout will be announced at 5PM PST on February 22.

WOD 120202 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. For time: Run 400m --- 5 rounds: 5 Kettlebell goblet squats (any weight) 5 Burpees --- Run 400m --- 5 rounds: 5 Thrusters 45/30lbs 5 Burpees --- Run 400m 25min time cap. Post time to comments.

CrossFit Body 6:30AM, Yoga Room Skill:

Pistols (One-legged squats):

Intro to top and bottom pistol positions
Intro to Box Pistols
Pistol negatives (Perform 5 each leg)
Strength: 3 sets of 10 pistols (5 each leg) with PERFECT form to a box of appropriate height, followed by 1 set of 6 slow negatives (3 each leg)

Conditioning: Partner workout: -Partner 1 holds a plank (on elbows) for as long as possible. -While Partner 1 is planking, Partner 2 must perform as many rounds as possible of: 5 Tuck-jumps 5 Push-ups -When Partner 1 comes down, both partners do 5 burpees at the same time. -After the burpees are complete, the partners will switch places, with Partner 1 picking up the count where Partner 2 left off. -Continue until each partner does the plank hold 3x. Post rounds of tuck-jump/push-ups completed to comments. Mobility/stretching: Posterior chain (glutes, hamstrings, calves)

Wednesday 120201

2012-02-01T02:45:32Z

REMINDER: Registration for the 2012 CrossFit Open begins TODAY, February 1. You will have until February 26 to register. Get ready!

WOD 1201201 Via .com For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5/1.0 60 Sit-ups 70 Burpees Post time to comments.

Tuesday 120131

2012-01-30T23:17:38Z

WOD 120131 For time: Complete 45 thrusters 95/65 lbs Every 3 minutes starting at minute Zero, perform 15 burpees. Post time to comments.

CrossFit Body 6:30AM, Yoga Room

NEW SKILL!:

Pistols (One-legged squats):

Intro to Top and bottom pistol positions
Intro to Box pistols
Pistol negative (Perform 5 each leg)
Strength: 5 sets of 6 pistols (3 each leg) with PERFECT form to a box of appropriate height

Conditioning:

AMRAP in 10min:
2 Wall-climbers
4 Leg-raises on parallettes
6 Burpees

Post rounds to comments.

Mobility/stretching: Hip flexors

Monday 120130

2012-01-30T03:03:57Z

WOD 120130 AMRAP in 15 minutes: 5 L-Pull-up 10 Press 95/65 15 Push-Up Post rounds to comments.

Sunday 120129

2012-01-29T21:17:42Z

CrossFit Robot prototype

8AM Team CFEB Only Meet at: 8:00 at GWPC to help transport equipment, or 8:30AM at "The Connector" for WOD, below: Directions
View Larger Map In teams of four (two teams at once, we will run heats): Each Team member completes each of the following tasks once: Run Connector up/down 2X (cannot break up) Run Connector with 100/75 Sandbag up/down Run Connector with 1.5/1.0P Kettlebell, Perform 20 Goblet Squats at Top run down Run Connector with 20/15 pound vest up/down All athletes must complete all four tasks before switching tasks All athletes "owe" 20 burpees at the completion of each task, HOWEVER teammates may pay off your "debt" for you. (each team must have completed a team total of 80 burpees before continuing).

WOD 120129 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. For time: Run 800m --- 6 Rounds of: 6 Plate burpees 15/10lbs 6 Walking lunges holding plate overhead 15/10lbs --- Run 800m Post time to comments.

Saturday 120128

2012-01-27T20:37:03Z

At the 1:29 mark is a 2-second shot of my first Trainer, Keith Wittenstein. WOD 120128 timed effort Every six minutes on the sixth minute for twelve minutes (three rounds): Run 800 meters Max rep C2B Pull-Ups If you cannot do C2B Pull-Ups, set up a box high enough that you can jump to a position with your chest held tightly against the bar on each rep. Each rep starts in a squat low enough that the arms are completely straight and terminates with the chest held, as above, tightly against the bar.

Friday 120127

2012-01-27T02:09:04Z

Details at GymnasticsWOD

15 Overhead Squat 135/95 Run 400 Meters 15 Front Squat 135/95 Run 400 Meters 15 Thruster 135/95 Run 400 Meters 20 double-under penalty for putting down the bar. Bar can be rested overhead, on shoulders or hanging (no resting on thighs or back).

Thursday 120126

2012-01-25T21:15:47Z

WOD 120126 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. Alternating: 15-14-13-...-1 Russian kettlebell swings 1-2-3-...-15 Sit-ups Post time to comments.

CrossFit Body 6:30AM, Yoga Room Skill: Headstands & Handstands: Headstand holds (wall) - Kick to handstands (wall) - Handstand holds (wall) - Kick to handstand (free-standing) Conditioning: Every minute on the minute (EMOTM) for 5 minutes: 50 High-knee steps Max distance plank walks Post number of room traverses to comments. Mobility/stretching: Hip flexors

Wednesday 120125

2012-01-25T00:09:39Z

WOD 120125 This is a modification of CrossFit Open WOD 11.5. Work in teams of two. AMRAP in 16 minutes: 5 Power cleans 155/105lbs 10 Toes-to-bar 15 Wall-balls 20/14lbs Only one partner may work on the AMRAP at once, but trade off the reps anyway, anyhow. Every four minutes starting at minute 0, one partner must run 800m. Post rounds completed to comments.