WOD 100729
Class limit 20, first come first served. Come at 5:00 if you can.
OHS 15RM 12/13
If you have not done this before take your best guess at a 15RM and perform it.
Post load and pass/fail to comments.
45 Thruster 95/65
45 Pull-Ups
One word, four characters, case sensitive. Posting decrypted WOD to comments will get you banned. Hints are fine.
Post time to comments.
Kris Clever, Champion 2010 CrossFit Games
7:00 - run connector with Bill - post interest to comments.
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
- Break a record
Beginners
For time:
Tabata
-Kettlebell swing (any)
-Sit-Up
-Squat
Advanced/Intermediate/Regulars:
TGU 1-1-1-1-1-etc
Once you have found your 1RM, perform 10 reps each side with it.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
WOD 100727
Max rep pull-ups
Every 3 minutes on the 3rd minute for 12 minutes (5 rounds)
Max rep push-ups
Every 3 minutes on the 3rd minute for 12 minutes (5 rounds)
Run one mile
Post reps for all ten rounds and time for mile to comments.
WOD 100726
As a 2-person team:
5 Rounds, 2.5 Minutes Each:
Run Starting at front door of GWPC around to back gate and in, short way.
10 Deadlifts @ 315#/205#
Max Ring Dips
1.5 minutes rest in between rounds. Both people must be finished with the run before moving on to deadlifts, and both people must be finished with deadlifts before moving on to ring dips. Only one person can go at a time. Each person must do at least one rep of deadlifts and one rep of ring dips. If scaling, the deadlift weight must be the same for both team members.
Post number of ring dips to comments.
Three characters, case sensitive. Posting the decrypted WOD to comments will get you banned.
WOD 100725
50-40-30-20-10
Double-Under
25-20-15-10-5
Kettlebell Swing 1.5/1.0P
Post time to comments.
Followed by:
OHS 15RM 12/13
If you have not done this before take your best guess at a 15RM and perform it.
Post load and pass/fail to comments.
CrossFit East Bay WOD @ BIW 100725
Beginner:
50-40-30-20-10
Walking lunge
25-20-15-10-5
Kettlebell Swing
Int/Advanced:
200 double-unders for skill.
Post impressions to comments.
WOD 100723
In teams of 4-6 (no scaling) 20 PERSON LIMIT FIRST COME FIRST SERVED
Teams will line up:
At minute 0:00 first athlete will start on deadlift (station 1)
At minute 1:30 first athlete will move to station 2, second athlete will start at station 1
etc.
90 Seconds Burpee
90 Seconds Deadlift 205/135
90 seconds rest
90 seconds Burpee
90 seconds KB Swing 1.5/1.0P (Russian Swings count as 1/4 point)
90 seconds rest
90 seconds Burpee
90 seconds clean 95/65
Once each athlete has finished they have until three minutes after the last athlete has finished to COMPLETE AN UNKNOWN TASK AND establish a 1RM G2O/H anyway anyhow.
Score = total points + total weight lifted for all team members รท number of team members
Post individual and/or team scores.
Get yourself some new kicks:
List of CrossFit East Bay Approved Shoes:
Please note a few of these are mis-categorized and are, in fact, spikes for the track only.
WOD 100721
Press 1 rep @ 70% 1RM
Press 1 rep @ 80% 1RM
Press 1 rep @ 90% 1RM
Press 1 rep @ 102.5% 1RM
Press1 rep @ 105% 1RM
Press 1 rep @ 107.5% 1RM
Press 21 reps @ 50% 1RM
Push-Press 21 reps @ 50% 1RM
Jerk 21 reps @ 50% 1RM
Post loads and Pass/Fail to comments.
WOD 100721
Workout will be explained and start in under 30 seconds.
Post ? to comments
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
- Break a record
Beginners
For time:
10 rounds for time:
12 Kettlebell swings (any)
7 Push-Ups
Advanced/Intermediate/Regulars:
Run One Mile Backwards
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
WOD 100719
Event 5
7 rounds for time of:
3 cleans (205/135 lb.)
4 ring handstand push-ups (men)/4 handstand push-ups (women)
12-minute cap
How to scale:
Pick one Pulling movement and one pushing movement that will enable you to finish (or come close to finishing) the workout. For example:
Clean 185/115 - HSPU/Kipping HSPU
Clean 135/95 - Ring Dip
Clean 115/75 - Push-Up
Jumping Pull-Up/Push-press 65/45
Post time or reps completed to comments.
Watch the games live: probably need Google Chrome or at least a flash update for ff or ie
WOD 100718
Event 2a
For time (22 min cap):
Run 1,200 meters
63 kettlebell swings (1.5/1 pood)
36 pull-ups
Run 800 meters
42 kettlebell swings (1.5/1 pood)
24 pull-ups
Run 400 meters
21 kettlebell swings (1.5/1 pood)
12 pull-ups
If DNF score is total swings + pull-ups completed in 22 minutes.
Post time or score to comments.
Come watch the 2010 CrossFit Games at Andrea and Max's place:
1:15PM until done.
600 William Street in Oakland
Call 510-910-2919 to be let in.
Watch the games live: probably need Google Chrome or at least a flash update for ff or ie
WOD 100717
Deadlift 1 rep @ 70% 1RM
Deadlift 1 rep @ 80% 1RM
Deadlift 1 rep @ 90% 1RM
Deadlift 1 rep @ 102.5% 1RM
Deadlift 1 rep @ 105% 1RM
Deadlift 1 rep @ 107.5% 1RM
Deadlift 1 rep @ 110% 1RM
Deadlift 20 reps @ 60% 1RM
Deadlift 30 reps @ 50% 1RM
Post loads and pass/fail to comments
Watch the games live: probably need Google Chrome or at least a flash update for ff or ie
CrossFit Games 2007
CrossFit Games 2010
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
- Break a record
Beginners
For time:
21-15-9
Burpee
Jumping Pull-Up
Advanced/Intermediate/Regulars:
TBA
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
NYT - "The Belle Of The Barbell"
WOD 100715
Four rounds:
50 meter walking lunge
50 sit-ups
Post time to comments.
Scaling by Front Range CrossFit
As many rounds as needed to complete 150 "Lewin-Style" reps of Double-Unders:
- 15 deadlift 225/145 every three minutes on the third minute starting at minute zero
- Max rep double-under until 150 are completed
Score is time to completion on Double-Under.
Nine minute limit.
135/95
185/115
225/145 - "Rx"
250/165
275/185
315/205
WOD 100713
OHS 15RM 11/13
If you have not done this before take your best guess at a 15RM and perform it.
Press
3 reps @ 80% of 1RM
3 reps @ 85% of 1RM
3 reps or more @ 90% of 1RM
- If you do not know your 1RM, work up to it instead.
9/10
Janet H. helping her team take 2nd in her division at the Carlsbad Women's Tri
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
- Break a record
Beginners
For time:- 10-9-8-7-6-5-4-3-2-1
Wall-Ball (any) - 1-2-3-4-5-6-7-8-9-10
Medicine Ball Clean - Run and touch the gate every 11 reps.
Advanced/Intermediate/Regulars:
Snatch Grip Deadlift 3-3-3-3-3 (don't forget to hook grip!)
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
WOD 100711
In teams of two:
800 meter Farmers Walk 1.5/1.0P
- each athlete alternates carrying both Kettlebells at once
- each time athlete carrying Kettlebell puts it down, other athlete performs 25 burpees
- Kettlebell cannot rest on any part of the body at any time
- Kettlebell must hang from the hands while being carried
To choose teams athletes will line up by height the shortest and tallest athletes will be one team the second shortest and and second tallest will be the next etc. In the case of an uneven number of people the three middle people will form a team and perform 50 burpees before setting out.
Post time and number of burpees performed to comments.
WOD 100710
400 Meters Farmers walk 2P+1.5P/1.5P+1.0P
Each time the kettlebells touch the ground, perform:
- 15 Swings 2.0/1.5P
-10 Burpees
5 Snatch left 1.5P/1.0P
5 Snatch right 1.5P/1.0P
Post time to comments.
WOD 100708
OHS 15RM 10/13
If you have not done this before take your best guess at a 15RM and perform it.
Deadlift
3 reps @ 80% of 1RM
3 reps @ 85% of 1RM
3 reps or more @ 90% of 1RM
- If you do not know your 1RM, work up to it instead.
8/13
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
- Break a record
Beginners:
AMRAP in 20 minutes
10 Kettlebell Swings (any)
5 Push-Ups
10 Sit-Ups
Advanced/Intermediate/Regulars:
Split Jerk 5-5-5-5-5 @ 50% of 1RM.
Focus on getting the deepest split you can on each rep. Pause at the bottom for a count of one one-thousand.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
WOD 100707
150 Double-Unders
75 Burpees
100 Double-Unders
50 Burpees
50 Double-Unders
25 Burpees
Post time pain to comments.
Why All Women Should Lift Weights by Maximus Lewin
I
- don't want big muscles
- only want to "tone" or "lengthen" their muscles
- don't want to "look like a man"
These concerns are baseless and can lead to women neglecting one of the most effective tools for preventing osteoporosis, and maintaining optimum health. To begin with, unless a woman is off the charts in terms of ability to develop muscle, she will not be able to gain significant muscle mass, even should she want to, without truly Herculean (or Amazonian) effort. Women generally do not have enough Testosterone to support large muscles. There are, of course, exceptions such as Olympic Sprinter Marion Jones (above, far left), but even an athlete so gifted as she in ability to gain muscle mass felt the need to chemically enhance her testosterone levels. So we see that getting big muscles is not a concern, nor should it stop women from lifting weights.
The idea that muscles can be "toned" or "lengthened" by special or unique exercises is false. Despite the claims of some Yoga and Pilates practitioners, this is not possible. The shape of one's muscles, and, hence, limbs and torso, is the product of three things:
- Genetic shape of the muscles
- amount of muscle mass
- amount of "inert metabolic material" (fat)
You were born with muscles which have the same basic shape they do now, and they will continue to have that shape your whole life. This can easily be seen by looking at a few people's calves. Some have an insertion point high on the leg, and therefore look round and more muscular. Others have a lower insertion point, and look longer and leaner. There is no way to change this. However, you can add some muscle mass which will make your limbs look fuller and more shapely, which brings us to our last point. No matter how shapely or toned your muscles are, if they are covered in a thick layer of fat, they won't have much definition. Women generally should maintain 14-22% bodyfat for a combination of optimum health, athleticism and aesthetics. Just as too much fat is unhealthy and aesthetically undesirable too little will detract from health, athletic ability and a pleasing shape.
Thinking that lifting weights will make you "look like a man" is misguided. Perhaps, if you try really, really hard, you might after some years of effort develop a look like Linda Hamilton in "Terminator 2", Demi Moore in "GI Jane" or Angela Basset in just about anything. Would that be so bad?
Lifting weights is a wonderful health-giving activity for all people, and that includes all women. It builds bone density, prevents osteoporosis, burns calories up to 24 hours after you have finished doing it and contributes to overall health and prevents decrepitude. You would like to be able to walk when you get older right?
WOD 100706
Minute 0:00
"Fran"
21-15-9
Thruster 95/65
Pull-Up
Minute 15:00 (cannot move on if DNF or scaled)
10 rounds:
5 Pull-Up
10 Push-Up
15 Squat
Minute 30:00 (cannot move on if DNF or scaled)
"Diane"
21-15-9
Deadlift 225/155
Handstand Push-Up
Minute 45:00 - limit
Post time for all three workouts plus total time (sum total of all three) to comments.
OHS 15RM 9/13
If you have not done this before take your best guess at a 15RM and perform it.
Press
5 reps @ 70% of 1RM
5 reps @ 80% of 1RM
5 reps or more @ 82.5% of 1RM
- If you do not know your 1RM, work up to it instead.
8/13
WOD 100704
10AM
Run Strawberry Canyon Connector with Andre. Meet at Parking Lot.
Strawberry Canyon Fire Trail. Near Memorial Stadium on the eastern end of the UC Berkeley campus. The entrance to the Fire Trail is about 1/2 mile up the road from the stadium, on your right, or the south side of the road. The Fire Trail climbs about 300 feet in the first 0.8 mile at which time you will have reached the end of the "lower Fire Trail". The very steep, approximately 30 degree slope, 200 meter segment connecting the lower to upper fire trail, is called "The Connector". Once on the upper Fire Trail you can run from about mile 1 of the Fire Trail to the end at 3.7 miles at the Space Sciences Lab. The upper Fire Trail climbs another 400 feet, mostly gradually, but very steep sections at about 1 mile into the upper part of the trail. Both trails are gorgeous, double track fire roads, through stands of Monterey pine, white fir and redwoods on the lower trail, and open oak woodland for the upper trail.
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
- Break a record
Everyone:
TBA, depending on who shows up.
Followed by:
Beginners:
AMRAP in 20 minutes
Run 400 Meters
Jump Squats
Jump squats must be continuous. Any pause constitutes the end of the set and the athlete must run again.
Bonus! Penalty for stopping or walking at any time = 10 lunges per violation.
Post reps for each round to comments.
Advanced/Intermediate/Regulars:
Front Squat 5-5-5-5-5 @ 50% of 1RM.
Pause at rock-bottom of each rep. Adjust elbows and knees, come up with upper arms perpendicular to the ground.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
WOD 100702
Three rounds:
Run 1600 meters
50 burpees
67 kettlebell swings 1.5/1.0P
100 sit-ups
60 minute limit.
Post time to comments.
Class will start ON TIME and latecomers will not be allowed.
Announcement:
This class is now at 5/6PM due to lack of interest in 7PM classes.
WOD 100701
AMRAP* in 12 minutes:
Muscle-Up (ring, bar or combination)
Ground-To-Overhead 165/105
If you cannot do muscle-ups, sub 4 pull-ups and 4 ring dips for each muscle-up.
Men: 10 muscle-ups and 10 G2O/H to qualify
Women: 4 muscle-ups + 10 G2O/H to qualify
If the qualifying reps are not met, the score is zero.
*As Many Reps As Possible
WOD 100630
OHS 15RM 8/13
If you have not done this before take your best guess at a 15RM and perform it.
Deadlift
5 reps @ 70% of 1RM
5 reps @ 80% of 1RM
5 reps or more @ 82.5% of 1RM
- If you do not know your 1RM, work up to it instead.
7/13
Home Page
WOD Winners
100730
Jenn 9:56
Andy 5:46
Links
CFEB RECORDS
CrossFit
CrossFit FAQ
Is CrossFit Original?
RX Checklist
Lifting Max % Chart
Skill Levels 1-4
Friends Of CrossFit East Bay
CrossFit Oakland
CrossFit Black Box NYC
CrossFit Virtuosity
On Rock? Rock On
Sweatin & Snackin
Christian Witkin Photography
Recommended Products:
Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
Recent Comments
Rafael on CrossFit East Bay WOD @ GWPC 100729: That Predictor thinks your the Hulk.
Maximus on CrossFit East Bay WOD @ GWPC 100729: Press 115x3 125x3 138x3+(7)=10 Predictor = 183
Daniel on CrossFit East Bay WOD @ GWPC 100729: 95# OHS - pass 12:40ish on the WOD - focused on form more than time for this, a
Rafael on CrossFit East Bay WOD @ GWPC 100729: I may or may not do this tomorrow morning.
John on CrossFit East Bay WOD @ GWPC 100729: 15RM OHS @ 105# -Pass 17 something min. on the thrusters/pull ups.
average joe on CrossFit East Bay WOD @ GWPC 100729: Like the minister, my body is telling me to rest. I'm trying this new thing whe
bryan st. andrews on CrossFit East Bay Beginner WOD @ BIW 100728: "crossfit warm-up" bench press 225 x 2/2/2/2/1 squat cleans 135/155/165 power c
Jessica on CrossFit East Bay WOD @ GWPC 100729: I'm assuming 65# for the ladies?
Shaul on CrossFit East Bay WOD @ GWPC 100729: i'm skipping this- need some actual rest. First time i've experienced DOMS in