CrossFit East Bay

Thursday 080703

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

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Rainier CrossFit preparing for Mt. Rainier's Strongest Man and Woman 3 - Saturday, Aug 2 at The Old Cannery in Sumner, WA.

Pat Barber, CrossFit Games 2008 - video [wmv] [mov]

CrossFit Journal July 2008

Tuesday 080702

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

You may use a barbell or kettlebell. You may do single or double KB lifts.

Post loads to comments.

Compare to 080503.

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CrossFit Certification Seminar, CrossFit One World

Tony B, CrossFit Games 2008 - video [wmv] [mov]

If you are looking for something interesting to do today try the following:

Run a mile at absolute Maximum Intensity
Within One Minute Perform a One-Rep Max Deadlift

Can both be a PR?

You might need a buddy, or at least a note, to make sure no-one touches your DL.

If you are looking for something interesting to do today, try the following:

Perform kettlebell swings in the following manner (probably men 53#/ women 35#):

Do one swing
Take one deep breath
Do two swings
Take two deep breaths
etc.
When you reach 20, reverse the order and go back down to one:

1
2
3
4
etc...
20
19
18
17
etc...

Frank M. and I will be trying this in Tahoe.

There will be a guest instructor today: Certified CF Trainer and Trainer at The Athletic Playground, Shira Yaziv. Shira is an amazing trainer, athlete and Capoeirista, with an impressive list of credentials, including Certified USA Weightlifting Coach, CF L1 Certification and Certified Capoeira Martial Art Instructor.

"Tabata That"!

Tabata Burpee
Rest 1 minute
Tabata Sit-Up
Rest 1 minute
Tabata Push-Up
Rest 1 minute
Tabata Squat
Rest 1 minute

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise to comments and total for final score.
E.G., 5, 22, 9, 15 = 41

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Burpees, Sit-ups, Push-ups and Squats with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the four stations.

Some performance insights and a scoring example from Mark Twight (edited for clarity):

1. Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
2. Alternating upright exercise (squat, burpee) with prone exercises produces lower heart rates, and allows greater overall level of work
3. Improvement happens really fast when the workout is done consistently (bimonthly).
6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Scoring Example:
A total score of 42 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 burpee
6 push-up
13 sit-up
This score is a 42.

Please Watch THIS video, for an example of Annie S. Nicole C. and ? performing Tabata Squats.

Also check out THIS video for WHAT NOT TO DO!! Terrible range of motion, I would not count ONE of these reps!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

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Lt. Col. Dan Wilson, USMC, departing Commanding Officer, School Of Infantry West, has made an indelible impact on combat fitness.

"Dutch", CrossFit Games 2008 - video [wmv] [mov]

Stud Bar - StudBarPull-up.com

Friday 080627

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Post time to comments.

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Josh Everett, CrossFit Games 2008 - video [wmv] [mov]

For time:
50 Sit-ups
50 Double-Unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

WOD 6-25-08

Four Rounds For Time:
Run 800 Meters
10 55#/35# Kettlebell Snatch Left
10 55#/35# Kettlebell Snatch Right

Maeve & her dad improvise a GHD for a Father's Day "Michael".