Recently in CFEB Original WODs Category

The track where it will all happen.

Classes WILL be held Saturday and Sunday: Noon only both days.

N. California Sectional

NorCal Sectionals 101

Here's the schedule and logistics info for the NorCal Sectional

With the NorCal Sectionals right around the corner, let's cover all the things you need to know about getting to the competition. This post does not cover movement standards or the Sunday workout(s). Those things will be detailed in a future post.

Also, if you haven't yet checked to see when you're competing, please consult the heat schedule that was published as part of last Wednesday's post.

Saturday - March 27, 2010
6:30am: Volunteer Check-In
7:00am - 8:30am: Competitor Check-In
7:30am: Mandatory Meeting for Judges
8:00am: Mandatory Meeting for Competitors (Workout Briefing)
9:00am - 5:45pm: Saturday Competition

Competition Site Logistics
The NorCal Sectionals are taking place on a high school campus in San Jose, CA. With that in mind, there is a small parking lot (capacity of approximately 75 cars), in which people will be allowed to park on a first-come, first-served basis. After the lot is full, parking will be street-side, with most parking taking place along Lawrence Expressway and surrounding streets. We highly recommend carpooling.

There will be no vendors on site, so be sure to bring plenty of food and water to keep yourself nourished in between workouts (or in between watching workouts). There are also several restaurants in the surrounding area.

In addition, if you're competing in the Sectionals, please be sure to bring any workout supplies and accessories you might need (tape, chalk, lifting shoes, etc.). We'll have a medical staff on-site, but they're there for medical emergencies, not to provide athletic supplies.

There will also be a small area of the parking lot set aside for tents, coolers, etc., doled out on a first-come, first-served basis.

And lastly, as part of our agreement with the high school, there can be no alcohol on the premises.

Sunday Heats
We have not published a Sunday schedule because we won't know how many competitors are moving through to Sunday until the end of competition Saturday. It's important to note that we're not setting a hard cap on the number of competitors that move through to the Sunday competition (e.g., top 40, top 100, etc.). If you compete in Saturday's competition, do the workouts as prescribed, and place high enough to have a mathematical chance of finishing in the top 20 after Sunday's competition, you'll move on to Sunday.

Competitors who do not finish high enough to have a chance to finish in the top 20, as well as those who need to scale, will not move on to Sunday.

Spectators
We'll be offering a two-for-one discount for spectators; purchase one $50 spectator ticket and you'll get a friend in for free. You can purchase tickets at the gate the day of the competition (cash only, please bring exact change). If you've already purchased a spectator ticket online, simply bring a printed confirmation of your purchase when checking in (the confirmation email will be fine), and you will get to bring in another person free of charge. Make sure you buddy up with someone to take advantage of this pricing.

If you're just watching one day of competition, the price is $15 (single admission, single day).

Spectators can check in at any time during the day, but the earlier you get there, the better.


WOD 100326

Five couplets, each against a three-minute clock:

Run 400 Meters
Thruster 115/75
Run 400 Meters
Burpee
Run 400 Meters
C2B Pull-Ups
Run 400 Meters
Clean 115/75
Run 400 Meters
Push-Press 115/75

Failure to get any reps in any round = DNF

Post total reps to comments.

Reblog this post [with Zemanta]

elaine_clean.jpg

WOD 091213

25 "One-hand" pull-up left arm (right hand grabs the left wrist)
25 "One-hand" pull-up right arm (left hand grabs the right wrist)
-you may alternate between right and left arms as needed-
25 One-Arm Push-Ups Left
25 One-Arm Push-Ups Right
-you may alternate between right and left arms as needed-
25 Pistols Left
25 Pistols Right
-you may alternate between right and left legs as needed-
25 Dead-Hang Pull-ups
50 Burpees
25 C2B Pull-Ups
50 Jump Squat
25 Pull-Ups
100 Double-Unders

Post time to comments.

Central Coast Connection: Jacob Tyspkin of CrossFit Monterey/Evolve Your Fitness


For Time:

3 Rounds:

Advanced

21 C2B Pull-Ups
15 Deadlift 225/155
9 HSPU

Intermediate:

3 Rounds:

21 Pull-Ups
15 Deadlift 185/135
9 Push-ups

Beginner:

3 Rounds:

21 Jumping Pull-Ups
15 KB SDHP 1.5/1.0P
9 Push-ups

Post time to comments


Jay_Drag.jpg

East Coast Connection: Jay Ashman


Team WOD 091023

In teams of 2 or 3

Run One Mile

30 Box Jumps 24/20
30 Muscle-Ups (or 120 pull-ups + 120 dips)
30 Handstand Push-Ups
30 Back Squat 135/185
30 Deadlift 135/185
30 Push-Press 95/65
30 Thruster 95/65
30 Kettlebell Swings 2.0/1.5P
30 Burpees
30 Double-Unders

Run One Mile

Partition the movements as needed. Athletes may assist each other with movements, as long as they work through the full range of motion. Start and finish with a team mile run.

Blue_Angels_on_Delta_Formation.jpg

Blue Angels Schedule

Directions: if you look at this map, to the right of Chrissy Field is a little spit of land by the boat club that goes out into the water. If you go out to the very end by the wave organ, one of the Angels uses this spot as a landmark, and turns to go straight overhead. You will be in the jet wash, feel the ground shake, and be as close as it is possible to get without being in the plane.

As it happens it is exactly 5K from Embarcadero BART to this spot via Columbus.

Interested parties meet at Embarcadero BART at 2PM, SUNDAY to run the 5K and watch the Angels.


WOD 091009

Team WOD:

In two teams:

Break up into squads of 3 people.

Each squad must perform the following as a relay:

Row 1500 Meters
Run 1200 Meters
75 Pull-Ups
75 Push-Ups
75 Jump Squats
75 Burpees
75 KB swing 2.0/1.5P
75 Wall-Ball 20/14 Pounds
75 Ground-To-Overhead 75/55
75 Front Squat 75/55

- Each athlete may only perform each movement once.
- Only one squad may do an event at one time: another squad cannot start the event before the currently performing squad is finished.
- There are no additional rules.

- In the event there are an uneven number of athletes, one person will be designated as the floater, alternating between groups, attach to a squad and row 10X500 meters, starting when the squad has finished 2/3 of the work.

- In the event there are an even number of athletes but each team has one extra person, those persons will attach to a squad and run 10X400 meters, starting when the squad has finished 2/3 of the work.

-In the event there are an even number of athletes but each team has two extra persons, each team will form one squad of two persons who will do 2/3 of the work per event.

Russian training:

Top 3x Push Press @ 200kg (441#)
Bottom: 55 kipping pull-up @ BW 260#


WOD 091007

100 double-unders
25 burpees
75 double-unders
25 KB swing 2.0/1.5P
50 double-unders
25 dead-hang pull-ups
25 double-unders
25 Thruster 115/75

Post time to comments

Bill_Vest.JPG

WOD 091002

Team WOD: "Mutts Vs. Jeffs";

Athletes will line up by height in two separate groups, male and female. Tallest athletes from each gender group will form one team, shortest athletes from each gender group will form the other team.

For time:

In two teams:

10K of running per team
300 GI Janes per team
300 95/65 ground-to-overhead per team
300 95/65 squat cleans per team
300 push-ups per team
300 Wall-Ball 20/14 per team

For each person per team over 10, add 400 meters of running, plus 30 reps per movement.

Rules of the game: each person must do at least 10 of each movement, plus 200 M of running.

Post thoughts on training for CrossFit Games 2010 to comments.

grrr.jpg

WOD 091010

Run 2 miles.

20 minutes after the beginning of the run, entire group relay bench presses two reps each, starting at 45 pounds and continuing in 10 pound jumps until failure, in reverse order of first to last on the run (slowest runner goes first). After all who are able have lifted a given weight, those remaining add 10 pounds. Bench Press continues until strongest athlete fails. There is no rest between lifts, except as needed, momentarily, to increase the weight.

Post highest weight lifted to comments.

Mistress_P.jpg

Mistress P. 2010 Calender shot (click to enlarge)


WOD 090930

15-9-6

C2B Pull-Up
2.0/1.5P Kettlebell Snatch Left
Burpee
2.0/1.5P Kettlebell Snatch Right

Post times to comments

DSC06645.JPG

WOD 090925

"The Prodigal Returns"

For time:

(98 - Age)/2 Body weight Squat Clean & Jerks/.85 Body weight Squat Clean & Jerks

Post reps and time to comments.


Gita & Ynez 30-something birthday dinner @ Luka's after the WOD (7:30-ish). Followed by a stroll to Cafe Van Kleef.

P1000015.JPG

Robin 435 Deadlift


WOD 090924

50 Push-Ups
100 Double-Unders
21 Floor Press 155/95
200 Double-Unders
21 Floor Press 155/95
100 Double-Unders
50 Push-Ups

Post time to comments.

Schedule/Rates

Classes daily:
SCHEDULE
Mon-Th 5:15 & 6:15PM
Friday 6:15PM
Weekends Noon: Ironworks


Unlimited Classes + Touchstone Gym Membership $67.00 per month. $100.00 initiation fee, no contract. Drop-In $12.00

Personal Training: $65.00 per hour (package discounts available). Use fee applies for non-members at GWPC. 510.910.2919

Contact/Location

info@crossfiteastbay.com

Trainers/Maximus
Trainers/Daniel

CrossFit East Bay at GWPC *
520 20th Street
Oakland CA
94612
Map Page

* Weekend classes at nearby sister facility, Ironworks

September 2010

Sun Mon Tue Wed Thu Fri Sat
      1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30    

Archives

About this Archive

This page is a archive of recent entries in the CFEB Original WODs category.

Build A Home Gym is the previous category.

Challenges is the next category.

Find recent content on the main index or look in the archives to find all content.

Powered by Movable Type 4.32-en

WOD Winners


Overhead Squat
CJ 245
(New club record)


Google Search

CrossFit Journal/More


Recent Comments

John on CrossFit East Bay WOD @ GWPC 100901: A: 3RM Squat @ 205# B: 14:26 Scaled - 115# "thrusters" 5/3/1- week 1 DL 200
Maximus on CrossFit East Bay WOD @ GWPC 100901: W3W2 Bench Press 155x3 175x3 200x10 Predictor = 267 Dark side hypertrop
Maximus on CrossFit East Bay WOD @ GWPC 100901: @ CFO: A: 3RM Back Squat: 301 (300 was previous PR in 2007) P = 331 B:
Amanda on CrossFit East Bay WOD @ GWPC 100831: For 9-1 WOD: 1. Okay...didn't realize we are now at GWPC on Wednesdays so show
average joe on CrossFit East Bay WOD @ GWPC 100831: You are both right of course. Even though I'm still seeking a metabolic workout
Maximus on CrossFit East Bay WOD @ GWPC 100831: AJ - I have to agree with the above. Give it a break: in this case more will def
bryan st. andrews on CrossFit East Bay WOD @ GWPC 100831: AJ - in all seriousness, you hurt your shoulder doing muscle-ups 2 weeks ago and
Elaine on CrossFit East Bay WOD @ GWPC 100831: A: About 5 bodyweight muscle-ups. B1: 29:39 Got 10 of 12 muscle-ups then subbe
Joe D. on CrossFit East Bay WOD @ GWPC 100831: A: BW, do not feel comfortable putting on any weight yet B: 20:11 Rx - MU's too
Andi on CrossFit East Bay WOD @ GWPC 100831: Still at half-volume, but struggling a little with it - I definitely need the re