Recently in Metcon Category
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
Run 400 Meters
12 KB Clean & Jerk left (any)
12KB Clean & Jerk right (any)
12 Burpees
Advanced/Intermediate/Regulars:
Squat Clean & Jerk 2-2-2-2-2-2-2-2-2-2-2-2 @ 50% of 1RM
Do each rep as quickly and explosively as you can with excellent form. Focus on getting under the bar as fast as possible for all 12 sets. Rest at least one minute between sets.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
Butterfly Kip with Speal
WOD 100803
PLEASE NOTE there is now a 5pm class on Tuesdays in addition to 6pm.
A: In 20 minutes work up to a 3RM Hang Snatch.
B: 3 rounds for time:
Run 400 meters
15 OHS 95/65
Suggested scaling:
Dowel/15
45/65
95/65 "Rx"
115/75
135/95
Pick a weight which you can do unbroken for all three rounds or challenge yourself and go heavy.
Scaled: 10 minute limit
Rx or above: 12 minute limit
NYT - "The Belle Of The Barbell"
WOD 100715
Four rounds:
50 meter walking lunge
50 sit-ups
Post time to comments.
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.
Announcement: after today, this class will be at 5PM/6PM due to lack of interest in 7PM classes. We apologize for any inconvenience.
WOD 100628
No scaling.
Perform 200 double-unders.
For every miss perform 10 burpees and 20 box jumps 24/20 before continuing
20 minute limit
BRING YOUR OWN ROPE
Post time to comments.
Beginner/intermediate:
4 rounds
Run 400 meters
50 double-unders (sub 250 single-under and 25 tuck jump)
20 minute limit.
Post time to comments
WOD 100604
"Cindy"
AMRAP* in 20 minutes
5 Pull-Up (Men C2B)
10 Push-Up
15 Squat
Post rounds and partial rounds to comments.
Please note: no regular class on Monday (Memorial Day) - however you will have the opportunity to participate in the second CrossFit apartment moving for time event, followed by a special WOD at GWPC or environs. This will be in the mid-morning to early afternoon. Exact details will be posted tomorrow.
WOD 100530
Perform 30 ground-to-overhead anyway anyhow using as many rounds as needed of:
10 burpees every two minutes on the second minute
Max Rep Ground to O/H 135/85
Failure to complete 10 burpees per round = DNF
14 minute limit
No scaling
Post time to comments.
If you cannot perform the workout RX:
Perform 50 kettlebell clean and overhead anyway anyhow using as many rounds as needed of:
10 burpees every two minutes on the second minute
Max Rep Kettlebell Clean and O/H 1.5p/1.0p
Failure to complete 10 burpees per round = DNF
14 minute limit
Post time to comments
WOD 100527
Run 800 Meters
21 Pull-Up
21 Push-Up
Run 400 Meters
15 Pull-Up
15 Push-Up
Run 200 Meters
9 Pull-Up
9 Push-Up
Post time to comments
Four rounds for time of:
30 Burpees
2.0/1.5 pood Kettlebell swing, 30 reps
30 KTE
WOD 100523
As many rounds as needed to complete 45 reps of C2B Pull-Up/Pull-Up:
- Perform 25 burpees every three minutes on the third minute
- Max rep C2B Pull-Up/Pull-Up
Score is time to completion on Pull-Up.
Twelve minute limit.
Post time to comments.
As many rounds as needed to complete 45 reps of Deadlift 250/165 of:
Run 400 meters every four minutes on the fourth minute
Max rep deadlift 250/165
Score is time to completion on deadlift.
Post time to comments.
WOD 100518
Advanced:
30 Burpees
5 Muscle-Ups*
12 Press 115/75
30 Jump Squats
5 L-Pull-Ups
12 Push-Press 115/75
30 Push-Ups
5 Dead-Hang Pull-Ups
12 Push Jerk 115/75
15 minute limit. No whining.
Intermediate/beginner:
3 rounds:
30 burpees
21 Push-Jerk 95/65
15 minute limit. Minimal whining.
Post WOD and time to comments.
*You may scale to 20 consecutive pull-ups and 20 consecutive dips.
WOD 100515
25 C2B Pull-Ups
50 Push-Ups
20 C2B Pull-Ups
40 Push-Ups
15 C2B Pull-Ups
30 Push-Ups
10 C2B Pull-Ups
20 Push-Ups
05 C2B Pull-Ups
10 Push-Ups
Post time to comments.
Superhero Series #4: Maximus 5-board break
Four rounds:
15 Hang Clean 135/85
21 Wall-ball 20/14
Post time to comments.
WOD 100501
As many rounds as needed to complete 55 reps of each exercise:
Max rep in one minute hang clean 115/75
Max rep in one minute push-jerk 115/75
Max rep in one minute front squat 115/75
30 minute limit.
Post number of rounds needed for completion
WOD 100509
3 Rounds
30 Double-Under
20 Burpee
720KG/560KG from below hip to overhead, two hands, using any kettlebell
720KG/560KG from below hip to overhead left, using any kettlebell
720KG/560KG from below hip to overhead right, using any kettlebell
Post time to comments.
Replace kettlebells neatly outside of group class area.
WOD 100505
3 Rounds
Run 800 Meters
30 Kettlebell Swings 1.5P/1.0P
50 Double-Unders
Post time to comments
WOD 100503
10 rounds for time:
10 Hang-Squat Clean 95/65
10 clapping push-ups
Post time to comments
WOD 100502
"Diane"
21-15-9
Deadlift 225/155
Handstand Push-Up
Post time to comments.
Check out the questionable form on that bald guy - No rep! No rep! This was at CrossFit Oakland Mark One and the form standards in general have evolved a lot since then (4.5 years ago).
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it (12.5 pounds for women)
Brandon: aftermath of 353 FGB (new club record).
WOD 100428
3 Rounds:
100 Squats
21 Pull-Ups
12 KB Swing 1.5/1.0P
Post time to comments.
Deadlift PR Series #5: Nina 200#
"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. Three rounds. The stations are:
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)
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.
Add your points and post them to comments.
Deadlift PR Series #1: Jess B. 210#
WOD 100419
3 triplets, each against a three-minute clock:
20 Burpees
5 Bar Muscle-Ups
Max Rep Handstand Push-Ups
One minute rest between rounds
Score is total number of HSPU
Post score to comments.
WOD 100416
Run 800 Meters
100 Double-Unders
Run 600 Meters
50 Kettlebell Swings 1.5/1.0P
Run 400 Meters
25 Burpees
Run 200 Meters
13 Thruster 115/75
Post time 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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CANCELED DUE TO POOR WEATHER CONDITIONS: BLUE ANGELS ARE NOT LIKELY TO FLY!
Blue Angels Schedule
Directions: if you look at this map, to the right of Chrissy Field is a little spit of land by the boat club that goes out into the water. If you go out to the very end by the wave organ, one of the Angels uses this spot as a landmark, and turns to go straight overhead. You will be in the jet wash, feel the ground shake, and be as close as it is possible to get without being in the plane.
As it happens it is exactly 5K from Embarcadero BART to this spot via Columbus.
Interested parties meet at Embarcadero BART at 2PM, SUNDAY to run the 5K and watch the Angels.
As Many rounds as possible in 20 minutes:
5 C2B Pull-Ups
10 2.0/1.5P Kettlebell Swings
15 Push-Ups
Post rounds completed to comments.
Post time to comments.
Russian training:
Top 3x Push Press @ 200kg (441#)
Bottom: 55 kipping pull-up @ BW 260#
WOD 091007
100 double-unders
25 burpees
75 double-unders
25 KB swing 2.0/1.5P
50 double-unders
25 dead-hang pull-ups
25 double-unders
25 Thruster 115/75
Post time to comments
WOD Winners
Overhead Squat
CJ 245
(New club record)
Links
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Skill Levels 1-4
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On Rock? Rock On
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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