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.

091111

13th Anniversary of Max's 30th Birthday

7:15PM

Delta-Force Hit-and-Run Dinner @ Taqueria La Familla

8PM

Salsa Dancing at Down Low

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

WOD 091111

"Diane"

3 Rounds of 21-15-9

Deadlift 225/155
Handstand Push-Ups

Compare to 090226

Post time to comments.

WOD 090725

11 & Noon

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

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6PM

Polly's Birthday Dinner:

Flavors Of India
BERKELEY
3211 College Avenue
Berkeley, CA
510.658.3461

8PM

Drinks at:

Kona Club

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

CrossFit East Bay will be partnering with lululemon athletica, Berkeley and, possibly, other local branches, for a variety of events in 2009.

Our first event will be a Team Night for the members of CrossFit East Bay, and Touchstone Staff. Please RSVP in comments, or on the Facebook invite within 48 hours, as we have a lot to coordinate.

lulu will be hosting a private event for us. We expect to have healthy zone-ish snacks and chair massage. In addition, select items will be on sale. These are really the best workout clothes on the market. Come check it out!

Men's Clothing

Women's Clothing

Location: lululemon athletica, Berkeley, 2956 College Ave.

Date: 7:00PM, Tuesday, June 2, 2009.

WOD 090527

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

Post time to comments.

Compare To 070927

If you want to donate directly to the trust funds that have been established:

Three trust funds have been set up to help the families of three of the slain officers. Checks can be made out to Dunakin Children's Family Trust, Romans Children's Family Trust and Sakai Family Trust. The checks can be mailed to the Oakland Police Officers Association, Attn: Renee Hassna, 555 Fifth St,, Oakland CA 94607.

Wire transfers can be made directly to Merrill Lynch accounts for the three families: Dunakin Children's Family Trust, a/c #204-04065; Romans Children's Family Trust, a/c #204-04066; Sakai Family Trust, a/c #204-04064.

Saturday Workout Details

"OPD"

Run 400m
40 deadlifts @ 275#/185#
40 box jumps @ 24"
40 push presses @ 115#/85#
Run 400m

The number 4 is prominent, in honor of the four who were killed in the line of duty: Sgt Mark Dunakin, Officer John Hege, Sgt Daniel Sakai, and Sgt Ervin Romans.

There will be as many heats as needed to get through the workout, and the first heat will be shortly after 9 AM.

Scaling of loads and reps is allowed. This is a workout that anyone can do.

Saturday 090328

Clean and Front squat 1-1-1-1-1 reps

The athlete will clean the weight from the ground to rack position and perform two front squats. That is one rep.

Example at 1:16

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Enlarge image

Caddy - Kosice, Slovakia

CrossFit Radio Weekend Edition with Dave Young - video [wmv] [mov]

Coach Greg Glassman, along with Captain Brian Chontosh, USMC and Coach Mark Rippetoe, will introduce CrossFit to the American Society of Exercise Physiologists at their annual conference on Friday, April 3rd in Wichita Falls, TX. A special one-day CrossFit pass is available.

WOD 090130:

"Evelyn"

In any order:

37 Box jumps
37 Pull-Ups (Men C2B)
37 KB Swing 1 pood/35# dumbbell
37 Deadlift 185#/135#
37 Sit-Ups
37 Push-Ups
37 Superpersons
37 Jump Squats
37 Reverse Burpees
37 Double-Unders

Post time to comments.

Party for Evelyn R today! Please come to a potluck dinner after class, about 2 miles from the gym, don't bring anything containing sugar (or beer) if you can help it: Ev will be on day 26 of the 30-day Sugar-Free Challenge. Details Below.

Host:	Evelyn
Type:	Party - Birthday Party
Network:	Global

Time and Place

Start Time:	Friday, January 30, 2009 at 7:30pm
End Time:	Saturday, January 31, 2009 at 12:00am
Location:	Alex and Rebecca's
Street:	1431 Center Street
City/Town:	Oakland, CA
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Contact Info

Phone:	5105012513
Email:	evel_ution@yahoo.com