WOD 120203

AMRAP in 60 minutes

Run 800 Meters
10 Deadlift 225/155
10 Pull-Up
20 Burpees

Post rounds completed to comments.

WOD 120130

AMRAP in 15 minutes:

5 L-Pull-up
10 Press 95/65
15 Push-Up

Post rounds to comments.

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).

WOD 120122

Timed Effort

200 burpees for time.

Jump up and touch a target approximately one foot above maximum reach on each rep.

Post time to comments.

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

OR

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

Post your choice of girls and rounds completed to comments.

WOD 120117

Via Eva T

7 Rounds:
3 Burpees
10 Hollow Rocks

Post time to comments.

CrossFit Body 6:30AM, Yoga Room

Skill:

Headstands & Handstands: Kick to headstands (wall) - Headstand holds (wall) - Kick to handstands (wall) - Handstand holds (wall) - Kick to handstand (free-standing)

Conditioning:

With a partner, accumulate:
100 Superman rocks
100 Push-ups
100 Sit-ups
100 Squats
Only one person may be moving at once, finish all 100 reps before moving on to the next exercise.

Post time to comments.

Mobility/stretching:

10-minute squat hold

CrossFit Games Open 2012 prep.

This is for Athletes planning to compete for Team CFEB in the upcoming Open.

Registration Link

Those of us who have experience in CF competition (which is super-fun) will explain what it is like to those of us who do not.

You should meet the following minimum standards (injury etc. notwithstanding):

Able to perform pull-ups (chest-to-bar preferred)
Able to perform strict push-ups
Able to achieve full squat depth with a flat back
Able to Deadlift 275/155
Able to Squat 185/135
Able to Clean and Jerk 135/95
Able to Press 95/65

In addition to perform competently, you should be able to do all of the following (not required):

Rx Checklist

If you cannot do the minimum, above, but have a lot of heart and think you can get it by the time the open rolls around, email me and we can discuss it.

Sunday 120122

CrossFit Games Open 2012 prep WOD 12.2:

"The Crucible"

A: For Time
Run 800 meters in 3:30/4:00 or less
Rest 90 seconds

B: For time:
45 unbroken Thrusters 75/55
Rest 90 seconds

C: For time:
21-15-9 - all sets unbroken
Deadlift 205/135
C2B Pull-Up/Pull-Up
Finish in 7:00 or less
Rest 90 seconds

D: For time:
For every second over limit in part "A" perform one burpee
For every time putting down the bar in part "B" perform 10 thrusters
For every second over 7:00 in part "C" perform one C2B jumping pull-up
For every unauthorized set break in part "D" perform 5 Wall-Ball 20/14

We will be doing this in pairs: One person works, the other Judges. The judge is never wrong. If you have not experienced this before you will get to see what it is like to have a judge count (or not count) every rep.

WOD 12016

Timed Effort

Every 12 minutes on the 12th minute starting at minute zero perform one of the following, in any order:

A: 90 Push-Ups
B: 90 Box Jumps
C: "Diane"

Post time in A, B and C and sum of time A, B and C to comments.

WOD 12012

Timed effort:

Run 400 Meters
10 Squat 115/75
10 Kettlebell Swings 1.5/1.0
10 Box Jump 24/20
Rest Precisely 90 seconds
Run 200 Meters
5 Squat 115/75
5 Kettlebell Swings 1.5/1.0
5 Box Jump 24/20
Rest Precisely 60 seconds
Run 800 Meters
20 Squat 115/75
20 Kettlebell Swings 1.5/1.0
20 Box Jump 24/20

Scaling: If you cannot squat 115/75 without a rack, deadlift instead.

Post time to comments

WOD 120110

AMRAP in 15 minutes:

4 HSPU
8 Front squats 135/95
12 Knees-to-elbows

Post number of rounds completed to comments.

CrossFit Body 6:30AM, Yoga Room

Skill: Headstands and Handstands:

-Kick to headstand against wall
-Headstand holds against wall
-Kick to handstand against wall
-Handstand holds against wall

Conditioning:

Start near a wall.

With a partner:
AMRAP in 7 minutes:
20 Star jumps*, only one partner may jump at a time.
Wheelbarrow-walk** to the opposite wall

Post number of walks completed to comments.

*Sub 3 jumping jacks = 1 star jump
**Wheelbarrow-walk = a plank walk where one partner is holding the others' feet. Overly saggy walks will be awarded 5-burpee penalties.

Mobility/stretching:
-Shoulders!

WOD 110109

Timed Effort

Every 12 minutes on the 12th minute starting at minute zero perform one of the following, in any order:

A: 90 Burpees
B: 90 Kettlebell Swings 2.0/1.5, competition standard
C: "Fran"

Post time in A, B and C and sum of time A, B and C to comments.

Amazing Bruce Lee Nunchuck Ping-Pong Video

WOD 120106

Timed effort:

Every 12 minutes on the 12th minute starting at minute zero perform one of the following, in any order:

A: Run 800 meters
B: 21-15-9 Pull-Up/Push-Up
C: 50 Burpees

Post time in A, B and C and sum of time A, B and C to comments.

WOD 110104

Four rounds:

Run 400 meters
50 air squats

Post time to comments.

Games athletes: Accumulate 100 handstand walk steps. If you can do more than 100 unbroken, do as many as possible.

Post max number of steps achieved to comments.

NYE WOD @ DRG

WOD 110103

In teams of two:

Each team gets one barbell, 135/95

For time complete the following:

50 pull-ups
100 push-ups
150 Squats
20 hang clean 135/95
40 shoulder-to-overhead 135/95
60 squats 135/95

Both athletes may work at once, neither athlete may work when the barbell is touching the deck. Any rep scheme.

Games athletes: Max rep 20 foot rpoe climbs in 5 minutes at any point during the day. Start with as many no foot climbs as possible, then switch to foot-assisted.

Games athletes: Max rep rope 20 foot climbs in 5 minutes at any point during the day. Start with as many no foot climbs as possible, then switch to foot-assisted.

CrossFit Body 6:30AM, Yoga Room

Skill: L-Sit Progressions:

-V-Up
-Bent Leg on Parallettes
-Straight Leg on Prallettes
-Bent Leg on Floor
-Straight Leg on Floor
-Advanced L-Sits

Conditioning:

Tabata L-Sits
Rest One Minute
Tabata squats

Mobility/stretching:

-Hamstrings
-Hip flexors

Post tabata score to comments.

First 3/10 sets of Parallettes done for "CrossFit Body", Tuesdays and Thursdays at 6:30AM in the Yoga Room. Open to all.

WOD 110102

Timed Effort

In teams of two:

AMRAP Deadlift 225/155 in 5:00
AMRAP Kettlebell Swings 2.0/1.5 in 5:00 (May Sub 70/50 or 75/55 pound Dumbbell)
AMRAP Burpee in 5:00

One athlete works, one athlete rests. Any rep scheme.

Max Effort

Work up to a 3RM deadlift

Full, complete stop and set-up on each rep, no bounce of any kind.

Post reps completed in part A and load in part B.

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.

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 110405

Open WOD 11.3 (TBA)

(Or Metcon that is similar)

Post ? to comments.

Jenn and Amanda are competing in a PL competition at CF Pleasanton Sunday Jan 9, starting 10AM. Be there to support!!.

WOD 110107

10AM

A: 15-12-9

Kettlebell Swing 2.0/1.5
C2B Pull-Up/Pull-Up
HSPU

B: Run 400 Meters every three minutes on the third minute for 9 minutes (four repeats)

Post time to comments.

I will be competing in this event and invite anyone 40-49 to join me.

2011 Games Information (very preliminary)

WOD 110104

4 Rounds
Run 800 Meters
50 Air Squats
25 Burpees
13 C2B Pull-Ups

Post time to comments.

T13S WOD 2

8:30 AM, GWPC - Team 13S ONLY - Spectators welcome.

T13S WOD 3

"BEYOND THUNDERWALL"

3 Rounds:

5 Power Cleans 205/125
5/3 Muscle-Ups*
1 Traverse of entire center section of climbing wall.

- Each athlete starts at the same spot on the boulder wall
- Each athlete ends at the same spot on the boulder wall
- Coming off of the wall is a 10 burpee penalty
- If the athlete closest to the start GENTLY touches the athlete directly in front of them, the touchee must come off the wall (and perform penalty as above).
- After the burpee penalty is performed, the athlete must get back on the wall, touching the closest hold to the start that they were in contact with upon coming off.
- ANY ROUGHNESS OR POOR SPORTSMANSHIP WILL INCUR A 100 BURPEE PENALTY.

*If you cannot perform muscle ups perform 20 C2B Pull-Ups and 20 Ring Dips (no partitioning).

WOD 101120

AMRAP in 20 minutes

5 Pull-Ups
10 Push-Ups
15 Squat
20 Sit-Ups

Post rounds and partial rounds completed to comments

Come root for Team GPZ at the Weekend Warrior Series Workout #3, at GWPC at 11:00AM!

WOD 101002

GWPC 12:30PM

3 rounds

15 Thruster 95/65
15 Burpee
15 Pull-up

20 minute limit.

Post time to comments.

Mobility WOD
Does anyone else think we should steal the road sign on the corner that says "Shoulder Work Ahead" and fix it to the wall behind the pull-up bars? More shoulders! This one should help you with your turnover on the snatch and fast elbows on the clean, but let's be honest - we could always use more shoulder mobility.

We have a lack of upright poles at GWPC, but you could definitely do this grabbing on to the chainlink fence behind the gym. Assume the bully-victim position and spend 3 minutes per arm winding yourself up like Boz in the video, then finish off with revisiting that rock-bottom squat for 4 minutes. Bam, you're done.

-Daniel

WOD 100928

A: Best 1RM G2O/H starting at minute 0:00
B: Best Max Rep Pull-Up starting at minute 15:00
C: Run one mile

You may do this individually, or as a team of four.

Post sum of G2O/H and Pull-Up minus run time in seconds to comments.

This WOD is the third event in the Weekend Warrior Series. We will be hosting CrossFit Unlimited at GPWC this Saturday, October 2nd at 11am. **The regular CFEB Saturday class will take place at 12:30 pm at GWPC, immediately following the WWS WOD.**

The competitors this week are:
- CJ Blackman
- Jenn Tse
- Jess Bernardini
- Joe Seltzer

For this home event, we need the following volunteers:

- 10 am: 1 person to have guests fill out Touchstone waivers at the front
- 10 am: 1 person to help guests get around the construction area in front of GWPC. I've already advised our visitors to park on 21st street but they may need help once they arrive.

Please email me and let me know what you can do to help!

Let's have a strong showing of CFEBers to come out and cheer on both sides!!!

- Coach Raindrop

FULL INSTRUCTIONS

"Gang-Fight Gone Bad"

In teams of 4 persons:

3 Rounds;

1 Minute Wall Ball 20/14 10' Target
1 Minute Deadlift 205/145
1Minute S2O/H 95/65
1 Minute Row (900 meters per round, as below)
1 Minute Rest

Post score to comments.

FULL INSTRUCTIONS

CrossFit East Bay will be fielding "TEAM GPZ"* for the upcoming Weekend Warrior Series.

Team GPZ (alpha by first name):
Amanda Hilton
Andre Schiroztek
Carlton "CJ" Blackman
Jenn Tse
Jessica Bernardini
Joseph Seltzer

*"Gladiator Petting Zoo"

WOD 100831

A: Work up to a max weight Muscle-Up using a weight vest in 20 minutes.
- If you are close to a muscle-up one attempt every minute on the minute for 20 minutes
- Otherwise work on progressions, TBA

B1:

Run 400 Meters
21 Burpees
12 Muscle-Ups
21 Burpees
Run 400 Meters

No scaling.

If you cannot do the above, do the following:

B2:

Run 400 Meters
21 Burpees

21-15-9
Pull-up
Ring-Dip

21 Burpees
Run 400 Meters

Raph 240 Overhead

We are gauging interest in competing in the Affiliate Cup:

If we have have six qualified, interested parties (or more) we will meet this week, after Wednesday class to discuss.

WOD 100406

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.
Of course this is also a great opportunity to hang out and get t

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