Maximus: July 2009 Archives

Saturday 090802


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 090626


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Paul Siratovich - Barkadalur, Iceland

Gillian Mounsey, American Gladiator, and CrossFit - video [wmv] [mov]

Wednesday 090729

Run 10 K

Post time to comments.

Compare to 090701.


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Greg Glassman and Margie Lempert (CrossFit South Brooklyn), CrossFit 101 at CrossFit Watertown

Mike Burgener on "Splitters" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Thursday 090730

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 090102.


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Jen Conlin, CrossFit Watertown

"Human Potential, Steroids, and CrossFit" by Dave Tate, CrossFit Journal Preview - video [wmv] [mov]

What Is CrossFit?

| | Comments (0) | TrackBacks (0)
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We've used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don't change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

We also publish the CrossFit Journal, designed to support the CrossFit community detailing the theory, techniques, and practice d by our coaches in our gym, in essence bringing your garage or gym into ours, making you a part of the CrossFit family.

We offer seminars, trainer certifications, and training and regularly provide consultation services to athletic teams, coaches, and police and military agencies throughout the free world.

This article appeared on page E - 3 of the San Francisco Chronicle

Athlete finds many sports rolled into CrossFit

Monday, July 27, 2009

Print Comments (8)

CrossFit sounds like something to get you in shape for competition in your sport. For Apollonia "Polly" Helm, 23, of Richmond, CrossFit is the competitive sport.

Why: I started about a year ago and it encompasses almost everything I have ever wanted to do in one sport. Any given workout of the day will incorporate one or more movements from diverse disciplines. It is competitive, challenging at any level and functional.

Greatest accomplishment: Being one of only five Northern California women to qualify for the 2009 CrossFit Games a few weeks ago near Santa Cruz. Athletes were scored or timed in a variety of events that included an uphill sprint carrying a 35-pound sandbag and a sledgehammer stake drive after a 500-meter row.

Gear you can't live without: Groove Pants by Lululemon Athletica. Durable, comfortable and the most flattering piece of clothing I have ever owned.

Where you train: I train with CrossFit East Bay (the motto is, "It hasn't killed me yet").

Time you get up in the morning: Constantly varied, just like the workouts. Usually around 6 a.m.

Best time to train: The time I like best to train is in the morning, but the evening classes are awesome because I get to spend more time with the people, instead of rushing off to work.

Most annoying thing people assume about athletes in your sport: That the methods and exercises tend to be dangerous or too intense. By educating yourself, doing it with good form and knowing your own risk factors, you can minimize the dangers inherent in any activity.

Advice you'd give a rookie: In the beginning, it is easy to go too hard too fast. If you take it a little slower, gain strength and learn the correct form, you will improve faster and be less likely to lose time and cause an injury that could hold you back.

Know someone hooked on a sport? E-mail

This article appeared on page E - 3 of the San Francisco Chronicle

Read more:



Social Climbing at BIW 6-9PM

Come climb with the CFEB crew. If you don't know how this is a great opportunity to learn to top-rope: you don't need to own equipment, but there is a nominal fee for harness and shoe rental.

Post routes completed or attempted to comments.



WOD 090726


Four Rounds
Run 800 Meters
30 Kettlebell Swings 1.5P/1.0P
30 Burpees

Post time to comments.


Power/Weight Challenge

Details HERE

Cost: $50.00 to participate, free to audit.


  1. Bodyweight
  2. % Bodyfat
  3. % Fat Mass
  4. % Lean Mass
  5. Max Rep Overhead Squats @ Bodyweight or % of Bodyweight 1RM
  6. Max number of C2B Pull-Ups
  7. Max number of Static HSPU
  8. Max number of muscle-ups
  9. Max number of static muscle-ups


WOD 090725

11 & Noon

Squat Clean 3-3-3-3-1-1

Post loads to comments


Polly's Birthday Dinner:

Flavors Of India
3211 College Avenue
Berkeley, CA


Drinks at:

Kona Club

4401 Piedmont Ave
(between Pleasant Valley Ave & Ramona Ave)
Oakland, CA 94611
(510) 654-7100


Wednesday 090722

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

All Pull-Ups chin over bar. henceforth all pull-up WODS will be specified chin over or C2B. Standards will be the same for men and women.

Post your choice of girls and rounds completed to comments.



5 rounds
Deadlift 155/105
Hang Clean 155/105
Push-Jerk 155/105

Post time to comments.

WOD 090723

Press 5-3-3-1-1

Post Loads to comments.



1x2400m run
2x12 c2b pull ups
3x8 2pd kettle bell swings
4x6 HSPU
6x4 reverse burpee
8x3 Kettle bell snatch
12 x 2 muscle up
24 x 100 meter sprint

Post time to comments

From a typical nutrition textbook: "When you eat too much you get fat, when you don't eat enough you get thin, everybody knows these simple facts but nobody knows exactly how to account for them". This is an oversimplification with a lot of truth to it.

There are some folks (you see a lot of them at a climbing gym) who have a really hard time adding any muscular mass, and can, for all intents and purposes eat whatever they want in pretty much any quantity without gaining significant bodyfat. These folks are ectomorphs, skinny and often tall: the "98 pound weakling" of yore. They are also known as "hardgainers" and have a difficult time gaining muscle mass or getting strong.

On the other end of the scale is the endomorph, who easily gains fat mass, but generally can easily become strong. Almost all unlimited weight class Olympic lifters seem to be of this type.

Those who are smart enough to have picked the right parents are mesomorphs, like pretty much all of the top males and most females at this years CrossFit Games. They are lean and muscular, a cultural ideal.

These body types can be mixed: meso-endo and meso-ecto. It may be that the different body types have different insulin sensitivity: Dr. Barry Sears in The Zone, thorizes that about 25% of the population have a poor reaction to carbohydrate leading to obesity when consuming a high-carb, especially high glycemic carb, diet. He postulates that significant genetic adaptation may have taken place in about 25% of the population that enables them to eat a high-grain diet with little or no ill effects (they stay skinny and don't get tired even if they eat giant pasta meals). Finally, everyone else is somewhere in the middle: his Zone DIet is designed to work well for all the types.

So what happens in the body to the carbohydrate, protien and fat we eat? It is pretty complicated, but here is what you need to know for fat loss or muscle gain. Please bear in mind the human body is an almost incomprehensibly complex machine: what follows is a vast oversimplification. Additionally metabolism is not fully understood, so this represents what I think is the best understanding we have today.

Our bodies are constantly burning fuel, simply to exist, even when asleep. this is called basal metabolism. Generally this is fueled by a 50/50 mix of fat and glycogen (the product of carbohydrate). Any food over and above metabolic need is converted to bodyfat, or excreted. During moderate-intensity aerobic work, this ratio switches to favor fat burning perhaps 70/30. During intense exercise (short metcon) the body is burning through glycogen at a blistering rate, preferring nearly 100% of energy needs from glycogen. Intense work of this type increases the bodies metabolic need quite a bit subsequent to the actual work, so additional bodyfat may be burned afterward. So given adequate glycogen, fat can be burned through exercise and bodyfat can be decreased. Very little, if any, muscle wasting occurs as long as nutrition is adequate.

However, when we intentionally deprive the body of calories (fasting) the following comes into play: the body can actually power itself quite well for up to about a day on stored glycogen and fat, which are turned into glucose and fatty acids and flow into cells to power them. (this is assuming you are not doing Murph in addition to fasting), however, the brain needs glucose to work, and in the absence of glycogen, the body will begin breaking down lean muscle tissue to create glucose, a metabolically very expensive process. This is why starving yourself will not work. Anything below 1500 cal a day for men and 1200 cal a day for women, on average, is going to result in significant muscle loss. And this is average: most CrossFitters have more muscle and more metabolic demand.

So: without even considering the protein requirement we see that just the right amount of deficit must be created to lose fat and not muscle. One reasonably simple way to get it right is the Zone Diet, the CrossFit diet of choice. Find your block count, and then take 1-4 blocks off of that depending on how fast you wish to lose weight. Of course the more you take off, the more danger you are in of losing muscle. It is ESSENTIAL to weigh and measure everything on this diet, certainly for the first few weeks.

Next: The Hardgainer


Here is the format for the Power/Weight Challenge: This is specifically NOT a weight loss challenge, those might be fine for TV, but focusing only on weight lost is simplistic and not for athletes, some of who need to gain, not lose, weight.

Losing "weight" is really, really easy. Losing fat mass, without losing significant lean mass (muscle, bone) is difficult. Losing fat mass while gaining muscle mass is quite difficult indeed but by no means impossible. Gaining muscle for some is just as hard as losing fat is for others. 

So: each participant will pony up $50.00 for each 5 week challenge, winner take all.

Stats will be taken at the beginning and end of each challenge, including lean body mass/body fat using a decent bioelectrical impedence scale. Come fully hydrated for each test to minimize the error of the scale (it actually measures total body water and extrapolates LBM from that). Picture optional.

Challenge "A" will run from Sunday, July 27th to Sunday August 30th
Challenge "B" will run from Sunday September 27th to Sunday November 1st.

This will give us time to concentrate on FGB IV training and also not have our metabolisms spun down much. Done correctly this will result in significantly improved athletic ability, not to mention looking better naked.

Each participant will choose a category (I will not allow gaming, you must choose the proper category, If you don't know, I will guide you):

Ninja AKA Hardgainer AKA Ectomorph
Tank AKA Chubby AKA Endomorph
Hybrid AKA Everyone Hates You AKA Mesomorph

Points are assigned thusly:

Ninja - 1 point per pound of mass gained.
Tank - 1 point per pound of fat lost -.5 for each pound of muscle lost
Hybrid - 1 point per pound of muscle gained, 1 point per pound of fat lost

Overhead squats:
from .25 to .5 BW 1 point
from .5 to .75 BW 1 point
From .75 to BW 1 point
Each additional rep @ BW 1 Point

C2B Pull-Ups:
One point for each addtional point above baseline, including zero.

Static HSPU
One point for each addtional point above baseline, including zero.

Two points for each additional point above baseline, including zero

Interesting study (note it was not done on athletes)


Social Climbing at GWPC 6-9PM

Come climb with the CFEB crew. If you don't know how this is a great opportunity to learn to top-rope: you don't need to own equipment, but there is a nominal fee for harness and shoe rental.

Post routes completed or attempted to comments.


WOD 090719

3 Rounds

16 Kettlebell Swings 2.0/1.5P
12 Burpees
8 Hang Power Clean 135/95
4 Thruster 135/95
Run 400 Meters

Post time to comments.



This years games were amazing to watch. Mikko Salo proved himself and there is absolutely no question he deserves the title of CrossFit Champion.

However. For my money, the most exciting athlete at the games this year, by far, was Jason Kalipha. Of course he is a local boy and we know him personally, but his come-from behind performance from 72nd to 5th, was, frankly, legendary. Anyone who might have been mumbling that his win last year was a fluke has been silenced, and he is a strong, strong contender to be the first two-time CF champ. Oh and in case you don't know? Kalipha can run, whatever happened on that first event was not indicative of his general running performance.

The first time I saw Kalipha in action was years ago at CrossFit Oakland: there was a hopper throwdown to inaugurate their new space:

3 rounds
21 Front Squat 95
21 Jump Squat
3 Muscle-up
Run 400 meters

Jason blazed through the first round so fast ( he was out the door for the run in barely over 2 minutes) that I was sure he was finished. This huge dude, clearly had never done CF and was about to die any second. So wrong. Jason finished in a little over 14 minutes, far, far ahead of the nearest competition. So I was not surprised when he won last year, and I won't be if he wins next year.

WOD 090719

Clean and Jerk 5-3-3-1-1-1

Post loads to comments.

Team CrossFit East Bay Crushes Third WOD @ 2009 CF Games

Run 6.2K

Followed by:

Max Deadlifts in 90 seconds 185/135

Last runner starts 10 minutes after finishing run. Runners are seeded for deadlift in reverse order (last goes first, first goes last) every 90 seconds after last runner starts.

Scoring - 1 pt for first place in each event, 2 pt for second place in each event, etc. Lowest score wins. Tiebreaker - best time in run, if still tie, most reps in DL. If still tie, sudden death 30 sec max DL, 2009 Games rules 315/185


WolverAndy and Doron Bromance

WOD 090716

In this workout you move from each of eight stations after three minutes. The stations are:

squat cleans (100/155 lb.)
toes to bar
box jumps (20/24 inches)
Single-Arm Push-Press 1.5P/1.0P
thrusters (95/135 lb.)
pull-ups (chin over bar)
walking lunge steps with 45/25 lb. plate overhead

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.

You must perform at least 15 of each exercise to qualify except: 10 muscle-ups for men, 5 muscle-ups for women.

There will be scaled versions and/or heats available for all levels of ability.

Post number of reps completed to comments.


WOD 090715

Run 800 Meters

5 Rounds

Barbell Hang Snatch 45# 28 Reps/18 Reps
Barbell Thruster 45# 28 Reps/18 Reps

Run 800 Meters

Post time to comments.

max 1.JPG

CFEB Ultra-Hard Recovery Protocol

Polly's secret recovery protocol. Polly went from 50th place (just squeaking by to be able to participate in the 5th WOD) to 34th based on her strong performance in the final workout.

2009-0705 - Crossfit Games '09 d1allen- 086.JPG

Games update: the affiliate team worked hard, but glory was not to be ours today. On to the individual competition tomorrow.


CFEB Beach HQ, Santa Cruz

Affiliate Cup: Workouts and Schedule

July 8, 2009 @ 2:00 PM

Posted in Affiliate Cup »
Comment » on this entry

Games09StdPullup.jpgThere will be three workouts for every team on Friday, July 10, 2009.

General Affiliate Cup Rules
1. Each workout will be performed by two men and two women from the team.
2. If the team signed up more than the four athletes, they can assign a different set of two men and two women for each workout.
3. The movement standards are typical HQ unless otherwise stated.
4. Each team will be ranked according to their time or score relative to the other teams for that workout. Their final score for the workout will be equal to their rank.
5. The five teams with the lowest score after all three workouts will compete on Sunday in the final workout.
6. Teams will benefit from strategies that consider the relative strengths of their athletes, particularly in terms of the work/rest demands of different positions in the workouts.

Stadium Workout
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)

1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
4. There is a 20min cap on this workout.

Hill Workout
2500m (approximately) Hill run relay

1. The first athlete will run one lap (approximately 500m) carrying a short piece of PVC.
2. At the completion of the lap, there will be a well marked transition area in which to pass the PVC to the second athlete, who runs one lap with the PVC.
3. This repeats until all four athletes have run one lap with the PVC.
4. The team then runs one final lap together.
5. The clock is stopped when the last athlete crosses the finish line holding the PVC. If the last athlete to cross the line isn't carrying the PVC, the clock stops when that athlete grabs the PVC.
6. There is a 20min cap on this workout.

North Pad Workout
3-rep Overhead Squat plus
Max total pull-ups in 3 attempts

1. Each team will have 20min to record the above efforts for all four athletes.
2. Each team will have one pull-up bar, one barbell, one rack, four 45lb bumpers, two 25lb bumpers, two 15lb bumpers, two 10lb bumpers, and four 2.5lb plates.
3. In any order, all four athletes must perform exactly three sets of max pull-ups. Pull-ups are standard ROM, and will be judged by middle of the neck reaching the height of the bar.
4. All four athletes perform the heaviest 3-rep overhead squat possible (as many attempts as they want within the 20min time limit).
5. The greatest successful loads lifted by each athlete are tallied, and added to the total reps for the 12 sets of pull-ups performed to become the team score.
6. The team with the highest score wins.

2009 Affiliate Teams and Numbers
2009 Affiliate Cup Friday Schedule

Oregon CrossFit out in Bend, OR is just one of many affiliates who will be sending a team to compete. They made a video of their team ... [wmv] [mov]



Andy M. 2 Pood Swing

Individual and Team WODs will be announced tomorrow: Team members, Captain, plus Polly please plan on being at BIW at 7PM to stragegize.

WOD 090708

Run 800 Meters x 4 every 9 minutes on the ninth minute.

Post splits to comments.

090709 - No Class

090710 - Affiliate Cup Competition, Aromas CA
090711 - Individual Competition, Aromas CA
090712 - Final Elimination Individual and Affiliate Cup

CrossFit East Bay Games Prep from Maximus Lewin on Vimeo.

Here is video from our CrossFit Games Affiliate Cup prep series.

We (Gita D. and I) realized early in our training that we did not have the time to equal bigger stronger teams in terms or pure strength or power. It simply takes too long (years) to get really, really strong. For sure we will be working on this going forward into 2011 and 2012.

Instead we chose a dark horse strategy based on interpretations of Coach G's statements over the past year that we we chose to regard as clues. When I spoke with Coach at last year's games he stated that in 2010 he wanted it to be ungameable. The phrase he used was "farm work for time". He also mentioned an obstacle course. I read into the article coach posted with the phrase "an army lives on it's legs" as suggesting work capacity would be paramount. Finally, there is a remark buried in one of the videos where coach says the Games is an opportunity for affiliates to show the superiority of their programming, perhaps hinting that main site WODs might not be the best prep for the games.

Taking into consideration the logistical set up of The Ranch we supposed that one way to try to make it ungameable was carry heavy objects up the hill, stage them and work out with them at the top and/or along the way. We guessed that sandbags would be one way to do this, and, in fact, there are now many sandbags on The Ranch equipment list.

So: we focused on building capacity, teamwork and being comfortable in a variety of hostile environments (in the above video it is 109F). We also did some urban forest obstacle work. Another staple of our training was hill run metcons along the lines of Cath-22 from the Norcal qualifier. We worked out hard twice on Sundays for six weeks to prepare for the games format.

Once we chose our team, we built on our capacity base and have tried to optimize team members as "Tank", "Ninja" and "Hybrid".

If the event(s) is long-ish (20 minutes+) and focused on pure work capacity we expect to do well. If is a heavy weight metcon (like some of the NorCal Throwdowns), we expect solid mediocrity.

We have taken a bit of gamble here, but we feel it was our best shot, and, no matter what happens, I am very proud of my team and happy with the work they put in.

We are looking forward to game day.

More on Polly's individual training to come.


Photo: Doron Serban

WOD from 09.06.27:

In teams of 5:

Carry equipment up ridiculous hill in 109F heat.

5 Rounds each team member:

5 DL 275/165
10 KB swing 2P/1.5P
15 Jump Squats

Carry Equipment down hill.

Team "A" - 60:00
Team "B" - 63:00

WOD design by Torquedmada Jr. (Daniel Olmstead, L1)

Video to follow.

Blog Article

WOD 09.07.05


Three Rounds
Run 400 Meters
21 Kettlebell Swings 1.5P/1.0P
12 Squat Snatch 95/65 (Mid-Atlantic Qualifier Rules)


"Row Faster I Hear Banjo Music

530 PM

Final 2009 Affiliate WOD

Location and format TBA.


Andrea, Bill and Albino Dynamite

4th of July Awesomeness WOD @ Tilden

WOD 090704

2PM and 3PM - Tilden Park, Berkeley (map).

Run X meters (TBA)
50 Table Jumps/Bench Jumps
50 KB Swing 1.5P/1.0P
50 Push-Ups
50 Barrier Jumps
50 Ground to Overhead 95#/65#
50 Burpees
50 Jumping Pull-Ups
50 Sit-ups
Run X meters (TBA)

Break up the reps in any order. Begin and end with an X meter run.

Post time to comments.

This will in all likelihood take place at PADRE picnic area in Tilden, but it may be at a nearby area instead if that one is already taken. Call me at 510.910.2919 if in doubt.

There is a BBQ afterward with the folks from CFEB, Athletic Playground etc.

This event is open to EVERYONE. Bring all of your friends! If you were planning on going
to another party, bring all of them to this instead! =)

some yummy food to share with everyone. We will almost certainly be
able to get access to a BBQ if you want to bring veggie skewers, meat,

For those of you who are unfamiliar with the park, take a look at this map:


WOD 090703


Deadlift 250#/185#
Thruster 115#/85#

Post time to comments.


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

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.

New Club Records

"Grace" 1:57, 2nd
"Fran" 2:57, 2nd


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About this Archive

This page is a archive of recent entries written by Maximus in July 2009.

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Oakland CA
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