Recently in Max Effort Category
WOD 100625
OHS 15RM 7/13
Add five pounds from last successful lift.
If you have not done this before take your best guess at a 15RM and perform it.
Press
7 reps @ 60% of 1RM
7 reps @ 70% of 1RM
7 reps or more @ 80% of 1RM
- If you do not know your 1RM, work up to it instead.
7/13
WOD 10618
Guest Instructor: Doron Serban
OHS 15RM 5/13
Add five pounds from last successful lift.
Press 1-1-1-1-1 6/13
Work up to a new 1RM
Post loads to comments.
Jiro 49 inch box jump
WOD 100602
Overhead Squat 5-5-5
Overhead Squat 15 @ 5RM-60# (or dowel if less than 60#) 1/13
Press 5-5-5 @ 87.5% of 1RM 3/14
Post loads to comments.
WOD 100529
Deadlift 5-5-5-5-5 (3/13)
Perform five sets across at 87.5% of 1RM.
Post loads to comments.
20RM Back Squat 13/13
Press 7-7-7-7-7: 2/14
Warm up, then do the first work set at 82.5% of your most recent one-rep max (which should be found HERE). Add at least .5 pounds and not more than 5 pounds to each subsequent lift. The first set should be brutally difficult, and the subsequent sets even harder.
Post loads to comments.
Name that CrossFitter, win free burpees!
WOD 100521
20RM Back Squat 12/13
Press 1-1-1-1-1
J-Hulk and friend.
WOD 100517
20RM Back Squat 11/13
Post load to comments.
Deadlift 7-7-7-7-7
Warm up, then do the first work set at 82.5% of your most recent one-rep max (which should be found HERE). Add at least .5 pounds and not more than 5 pounds to each subsequent lift. The first set should be brutally difficult, and the subsequent sets even harder.
Post loads to comments.
The Iron
by Henry Rollins
|
I believe that the definition of definition is reinvention. To not be
like your parents. To not be like your friends. To be yourself. Completely. When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy. I hated myself all the time. |
Henry Rollins (Portrait by Timothy Greenfield-Banders) |
Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.
Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in.
Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.
Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say s--t to me.
It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.
It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.
I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.
I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr.Pepperman.
Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.
Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.
Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.
I prefer to work out alone.
It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole.
I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.
Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.
The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.
The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
WOD 100513
20RM Back Squat (10/13)
Deadlift 1-1-1-1-1
Find your true 1RM. Set five should be failure or near-failure, to the point where you are positive you could not lift more.
30 reps Deadlift in one minute at 60% of 1RM (Pass/Fail)
Post loads for all three segments to comments. Post Pass/Fail for DL 30RM in one minute.
Compare to 100420
WOD 100505
20RM Back Squat 9/13
Followed by:
Deadlift 5-5-5
Warm up and perform first set of 5 @ 87.5% of 1RM (refer to 100420). attempt to add 2, 2.5, 5 or 10 pounds on the subsequent two attempts.
Post loads to comments.
Deadlift PR Series #6: Andi 180#
WOD 100429
20RM Back Squat (8/13)
Followed by:
Max Rep Push-Ups @ 0:00
Rest @ 2:00
Max Rep Push-Ups @ 3:00
Rest @ 5:00
Max Push-Ups @ 6:00
Rest @ 8:00
Max Rep Pull-Ups @ 11:00
Rest @ 13:00
Max Rep Pull-Ups @ 15:00
Rest @ 17:00
Max Rep Pull-Ups @ 19:00
End @ 21:00
Followed by:
Max Rep Box Jumps in one minute 24/20
Followed by:
Box Jump 1-1-1-1-1
Mark M. 225X20 Back Squat
WOD 100424
Back Squat 20RM (7/20)
Press 1-1-1-1-1
Max Rep Push-Press @ 60% 1RM without putting down bar.
Post loads to comments.
Superhero Series 3: Robin R. Fight Training
***Please send me, or point me to, superhero pics of CFEB members (include yourself): big lifts, gymnastics moves, skydiving, firefighting, ice climbing, rock climbing, etc, etc.***
WOD 100419
20RM Back Squat (6/12)
Deadlift 1-1-1-1-1
Find your true 1RM. Set five should be failure or near-failure, to the point where you are positive you could not lift more.
30 reps Deadlift in one minute at 50% of 1RM (Pass/Fail)
Post loads for all three segments to comments. Post Pass/Fail for DL 30RM in one minute.
Fight Gone Cindy 080911 - Rooftop Paradise
WOD 091202
Clean & Jerk 3-3-3-3-3
Post loads to comments
Athlete-Torturer Masseur, Ed Rockowitz, prominently featured in .com video today.
WOD 091128
3 Rounds for Max Reps:
Overhead Squat 95/65
Rest 3 minutes between efforts.
Post reps completed on all three rounds.
Followed By:
Every minute on the minute until failure:
95 pound Thruster, 5 reps
Sprint 75 meters.
Post rounds completed to comments.
If you are paying attention you may notice that today's programming is a little different from what we have been doing. This sort of training (brief intense efforts, both ME and metcon back to back) will become more of a staple after we finish this training cycle in January.
This is my take on old-school roots CrossFit as first envisioned by Greg Glassman in the seminal CrossFit Journal Article, "What is Fitness and Who is Fit" from October 2002:
"One of our favorite workout patterns is to warm-up and then perform three to five sets of three to five reps of a fundamental lift at a moderately comfortable pace followed by a ten-minute circuit of gymnastics elements at a blistering pace and finally finish with two to ten minutes of high intensity metabolic conditioning."
Most of my influences and 3/5 of the top Affiliate Cup finishers use this type of training. CrossFit Central posts mostly metcon, and CrossFit Calgary uses a MEBB-type template of the kind we are using now (40%+ ME).
CrossFit Oakland (Mike Minium, L3)
CrossFit Virtuosity (Keith Wittenstein, L3)
Optimum Performance Training (James Fitzgerald, Winner 1st CF Games)
Catalyst Athletics (Greg Everett)
Northwest CrossFit
CrossFit Central (Jeremy Thiel)
CrossFit Norcal, 4th Affiliate (Robb Wolf)
CrossFit Calgary
CrossFit Invictus
James Fitzgerald AKA "OPT" gives recommendations for PW0R ratios based on body comp:
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
I'm not endorsing this of yet, but it is interesting: not sure where he is getting this from. For now I am still recommending Chocolate Milk PWO for recovery. Yes, that's right, guilt-free chocolate milk!
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Bad Girl Open. good girls tone. bad girls lift.
home • entry form • directions • watch live video
Polly lifts at 1PM, Brooke lifts at 4PM
WOD 091018
11AM & Noon
Fun with strongman training:
Choose as many of the following as you can complete in one or two hours with plenty of rest in between:
Tire Flip 550# 10-10-10
Tire Fip 500# 10-10-10
Tire Flip 300# 10-10-10
Tire Fip 200# 10-10-10
Backwards sled drag, 50 feet, any weight from 135-505#+ 3 rounds
Pull-Through sled drag, 50 feet, any weight from 135-505#+ 3 rounds
Farmers walk, 100 feet, any weight from 90-450#+ 3 rounds (or use Kettlebells)
Atlas stone lifts 240#
Appolon's Axle Cleans, Snatches, Reverse Curls, etc 3-8 reps, 3 sets
Rolling Thunder Deadlifts, 1RM attempts
One arm barbell snatch & press 1RM attemps
Turkish Get-Ups 1RM attempts
KB Snatch max rep attempts up to 2.25P
KB Swing max rep attempts up to 2.25P
ETC - If you have ideas or toys, bring em'
Feel free to come for the entire two hours, but we have to end on time, so I can make it to the Bad Girl Open.
Andrea mid-WOD using men's weight (185/1.5P)
WOD 090521
Flex Strength Day:
Everyone:
3 Sets of 5 Weighted Pull-Ups/5 HSPU (or Max Rep) performed back to back, with rest as needed between.
Plus:
Option "A"
Deadlift 3-3-3-1
Press 3-3-3-1
or
Option "B" (Team CFEB and whoever else wants to)
Pick two slow or fast lifts you need work on and do four work sets of each. Consult with me for guidance if needed.
Post lifts, loads, reps, etc. to comments.
If you get this, it is a pretty safe bet you are drinking the Kool-Aid.
WOD 081219
"Fran"
3 rounds for time of 21-15-9
Thruster 95#/65#
Pull-Up
Post time to comments.
Back Squat 10-10
Post loads to comments.
WOD Winners
Overhead Squat
CJ 245
(New club record)
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
Maximus on CrossFit East Bay WOD @ GWPC 100901: W3W2 Bench Press 155x3 175x3 200x10 Predictor = 267 Dark side hypertrop
Maximus on CrossFit East Bay WOD @ GWPC 100901: @ CFO: A: 3RM Back Squat: 301 (300 was previous PR in 2007) P = 331 B:
Amanda on CrossFit East Bay WOD @ GWPC 100831: For 9-1 WOD: 1. Okay...didn't realize we are now at GWPC on Wednesdays so show
average joe on CrossFit East Bay WOD @ GWPC 100831: You are both right of course. Even though I'm still seeking a metabolic workout
Maximus on CrossFit East Bay WOD @ GWPC 100831: AJ - I have to agree with the above. Give it a break: in this case more will def
bryan st. andrews on CrossFit East Bay WOD @ GWPC 100831: AJ - in all seriousness, you hurt your shoulder doing muscle-ups 2 weeks ago and
Elaine on CrossFit East Bay WOD @ GWPC 100831: A: About 5 bodyweight muscle-ups. B1: 29:39 Got 10 of 12 muscle-ups then subbe
Joe D. on CrossFit East Bay WOD @ GWPC 100831: A: BW, do not feel comfortable putting on any weight yet B: 20:11 Rx - MU's too
Andi on CrossFit East Bay WOD @ GWPC 100831: Still at half-volume, but struggling a little with it - I definitely need the re