Recently in Competition Category

Throwdown results:

Men
1) Dusty - CF San Ramon
2) Nabil - CF Sweat Shop
3) Kevin - CF Moxie
4) Raphael - CF East Bay
5) Sam - Diablo CrossFit

Women
1) Brooke - CF East Bay
2) Lacy - Diablo CF
3) Teryn - CF Solano
4) Helen - CF Sweatshop

WOD 100307

Front Squat 5-5-5

Followed By:

21-15-9

Thruster 95/65
Burpee

Post time to comments

Final Format: Throwdown, Saturday March 6th, 10-2PM, CrossFit East Bay at GWPC, 520 20th Street, Oakland Ca.

RAIN OR SHINE - dress appropriately

10AM - registration, workout explanation, heat assignments

Event One:

11AM

30 Burpees
30 C2B Pull-Ups
30 Deadlift 275/185
Run 6.2KM
Max Rep Burpees
40 Minute limit

Score is number of burpees done after completion of run.

Staggered starts every 10 minutes in groups of 12 (scaled athletes go last)

1PM

Top 5 Male competitors:

AMRAP in 10 minutes of the complex:

5 Deadlift 135
4 Hang Clean 135
3 Thruster 135
2 Front Squat 135
1 Shoulder to Overhead 135

130PM

Top 5 Female competitors:

AMRAP in 10 minutes of the complex:

5 Deadlift 95
4 Hang Clean 95
3 Thruster 95
2 Front Squat 95
1 Shoulder to Overhead 95

2PM - free bouldering or top-roping, anyone wishing to do the AMRAP can do so, until closing at 6PM.

Also beer.

Here is the format for the Throwdown, Saturday March 6th, 10-2PM, CrossFit East Bay at GWPC, 520 20th Street, Oakland Ca.

RAIN OR SHINE - dress appropriately

10AM - registration, workout explanation, heat assignments

Event One:

11AM

30 Burpees
30 C2B Pull-Ups
30 Deadlift 275/185
Run 6.2KM
Max Rep Burpees
40 Minute limit

Score is number of burpees done after completion of run.

Staggered starts every 10 minutes in groups of 12 (scaled athletes go last)

1PM

Top 5 Male competitors:

AMRAP in 15 minutes of the complex:

5 Deadlift 135
4 Hang Clean 135
3 Thruster 135
2 Front Squat 135
1 Shoulder to Overhead 135

130PM

Top 5 Female competitors:

AMRAP in 15 minutes of the complex:

5 Deadlift 95
4 Hang Clean 95
3 Thruster 95
2 Front Squat 95
1 Shoulder to Overhead 95

2PM - free bouldering or top-roping, anyone wishing to do the AMRAP can do so, until closing at 6PM.

WOD 100304

Mini-Metcon TBA

Hang Clean 3-3-3-3-3

Sat, Feb 20th, 11AM CrossFit Oakland:

THROWDOWN!

4 Rounds, 2.5 Minutes Each:
Run 200m
10 Thrusters @ 135#/95#
Max Burpees

1 minute rest between rounds. Scored by total number of burpees.

- Scaling available

CrossFit Classes at Noon and 1PM at Ironworks, as a courtesy, but I strongly suggest you attend the Throwdown instead.

WOD 100220 - limited heats (2 per class): If you want to be certain of getting this done, go to CFO, as above.

4 Rounds, 2.5 Minutes Each:
Run 200m
10 Thrusters @ 135#/95#
Max Burpees

(If you did this yesterday there will be an alternate)

Schedule of upcoming events:

Sat, Feb 20th, 11AM CrossFit Oakland:

THROWDOWN!

4 Rounds, 2.5 Minutes Each:
Run 200m
10 Thrusters @ 135#/95#
Max Burpees

1 minute rest between rounds. Scored by total number of burpees.

- Scaling available

CrossFit Classes at Noon and 1PM at Ironworks, as a courtesty, but I strongly suggest you attend the Throwdown instead.

Sat, March 6th, 11AM, GWPC

THROWDOWN!

TBA

Open to all local affiliate members. Free. Registration not required, however an email from local affiliates telling us how many folks you expect to show up would be appreciated. This event will start exactly on time and stay on schedule. Athletes not ready on time will be disqualified.

Two workouts:

For the first workout, Emphasis will be on unknown and unknowable, but the movements and time domain will be familiar. Rigorous movement standards will be enforced.

Scaling will be available, but the workout will not be announced in advance. Some, but not all, of the details of the workout will be announced Three minutes before the beginning of the workout: you will then have to decide whether to RX or scale it. The final details of the workout will be revealed sometime during the workout itself.

RX athletes will will go first. Scaled athletes will go as soon as the last RX athlete is done.

There will be a second workout for the top five female scorers to determine the winner, followed by a showdown of the top five male athletes. This workout will be announced in advance.

After the event we invite you to boulder with us as our guests. Bring rock shoes if you have them.

WOD 100219

100 Sun Salutations, CFEB style

Untimed

TRS 4 Comp tonight 6-10PM

Self-scoring roped climbing competition, lots of fun!

Come check out the Comp. There will be free pizza from Lanesplitter's, free beer, a great community of climbers, and a lot of fun at the first of the Touchstone Rope series comps.

WOD 101022

"Fight Gone Bad"

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.

630PM

Piedmont High Track.

Race Day:

"A Zachary's pizza says I can beat you all in the 100". - Robin R.

"You very well might beat me by a full 2 seconds, but for competition's sake you're on if you come next week." - Brandon C.

Run 100 meters every 90 seconds on the 90th second for six minutes (warm-up pace)
Rest 5 minutes
RACE!
Rest 5 minutes
Run 100 Meters every 90 seconds on the 90th second for 7.5 minutes.

Please bring a jump rope and watch with a timer if you have it.

Post splits to comments.

Wednesday November 11th

8PM

13th Anniversary of Max's 30th Birthday

It has been a long-time goal of mine to learn to dance, and get over my phobia of same. And, according to Coach Dr. Mock, I am ready for the world.

So come amuse yourself by seeing me break out in a cold sweat and run, humiliated and sweaty, into the night. Or, possibly, dance.

Down Low:
Wednesdays | Live Salsa Bands
Beginner lessons from 8-8:45
Intermediate lessons from 8:45-9:30
$10 cover, $5 w/student ID
$4 margarita special
Map

We may meet somewhere at 730 to grab a bite to eat, details to follow

Apollonia May 2009, Norcal Qualifier

We are now 9 months out from the CrossFit Games 2010. Greg Glassman has stated that the games are an opportunity for affiliates to show the strength of their programming.

Last year we decided late to enter the games; for the Affiliate Cup we gambled and lost on a dark horse strategy, which involved a lot of long grueling metcon (long time domains by CF standards). We chose this strategy because we had limited time to develop tons of power or strength; it takes quite a while to get strong, while developing work capacity can be done fairly quickly. Because of (or perhaps despite) this we finished 68th of 97 teams.

For the individual competition, Apollonia also had limited time to prepare, but thanks to Gita's brilliant 11-day preparation and her inherent athleticism and powerful work ethic, she qualified for the games in 5th place, but far ahead of the next nearest competititor. With good, hard training, she placed 34th at the games, and, notably, improved enough against the moving targets of the the Norcal Competitors that she placed higher than everyone who beat her at the Norcal Qualifier previously.

This year we know far in advance that we will participate in the competitive season, and therefore, We will tailor our programming to that end. Given the fact that CrossFit East Bay is dedicated to old-school CF principals, most of the training will be fully scalable, and we will offer a compelling fitness experience for anyone who wants to train hard and get results.

The next three months will be old-school CF GPP (generalized physical preparedness). However, our Max Effort work will be less varied than CF main for this period. The reasons for this being a good or bad idea could fill a very long article. Suffice to say this will make it easier for us to gauge what kind of progress we are making. We will also be working on short metcon, long metcon, light (bodyweight-ish) metcon and heavy metcon. We will deadlift heavy every week, either as Max Effort day or as a metcon with weights of up to 315/205. We will also do Max Effort Clean & Jerk at least 2X a month. While some suggest teaching the snatch first (because it is harder), I am choosing to work on my own snatch, including getting high level instruction, before committing to teaching it in a serious manner.

In addition to the above we will be working a lot on Overhead Squats, Muscle-Ups, HSPU and Double-Unders (because they take the longest to learn). Also expect to learn to back squat.

The training template is HERE.

The subsequent training will be developed once we know more about the schedule and format, however, if possible we will spend significant time getting as strong as possible (think Deadlift, Squat, Press, Bench Press, Sled Drag, Tire Flip, etc.) while still gaining some capacity. Following that, I hope to have a well-designed volume overload scheme which will bring us right to the brink of despair overtraining/overreaching followed by a back-off, followed by a cycle of escalating intensity but lowered volume. In all cases, I hope to avoid the scenario of last year when we were a bit spun-down (if super-conditioned) coming up to our competitions. Some of us definitely peaked the week after the games. Recovery will be much more at the forefront this year. Training will be the new overtraining. The above may have to be repeated multiple times in micro-cycles (sectionals, regionals, games).

630PM

Piedmont High Track.

Track WOD with Boss Arce AKA Princess Raindrop, rain or shine!

Run 400 Meters every 6 minutes on the 6th minute for 42 minutes as below;

Run 400 Meters @ 125% of PR
Run 400 Meters @ 125% of PR
Run 400 Meters for PR
Run 400 Meters for PR
Run 400 Meters @ 125% of PR
Run 400 Meters @ 125% of PR
Run 400 Meters @ 140% of PR
Run 400 Meters @ 140% of PR

Please bring a jump rope and watch with a timer if you have it.

Post splits to comments.

091024

10AM

The CrossFit Sweat Shop Masters Event

Come cheer for Max and any other old coots who step up to represent CFEB.

Directions from Ironworks (about a 20 minute drive): CrossFit Sweat Shop - 1401 Autocenter Dr., Walnut Creek, CA 94597

11AM & Noon @ BIW (led by Daniel):

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

Kettlebell Swing (2P/1.5P)
Chest-to-bar Pullup

Andrea, Brooke and Polly compete at Bad Girl Open

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.