CrossFit East Bay WOD @ GWPC 100302

Shoulder Press 5-5-5
Push-Press 3-3-3
Push-Jerk 1-1-1

Post weights to comments.

THANK YOU BILL!! Athlete-Boat Builder Bill (leading the pack, above) built these awesome Plyo boxes for us, they are fully weatherproof and are of better quality than any I have ever seen, including those at other affiliates and the ones from BFS.

Bill did not ask for anything in return (that is just the kind of guy he is) but I will be offering him and Matthew some individual sessions (using plyo boxes, natch).

We will be stenciling them up with our new logo (courtesy of James M.) in the near future.

WOD 8-29-08

Skill: Muscle-Up/C2B Pull-Up/Kip/Ring Row

Press 1-1-1-1-1
Push-Press 3-3-3-3-3
Push-Jerk 5-5-5-5-5

Compare to 080508 - please click here, links back to extensive post on pressing movements.

Frank M 300# Deadlift

Saturday 080823

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments.

WOD 8-03-08

"Tabata Fight Gone Bad"

Perform 40 intervals of 20 seconds of work and 10 seconds of rest where the intervals are:

8 intervals row for calories (sub burpees)
8 intervals wall-ball
8 intervals Sumo Deadlift High Pull (SDHP)
8 intervals Box Jump
8 intervals Push-Press

You may start in any order.

On the call of "rotate" athletes move counter-clockwise to the next station.

Your score is the sum of the lowest score from each exercise. (example, round one 25 reps, round eight 0 reps, score = 0).

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 080304.

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Candace Hamilton of CrossFit Oakland - Affiliate Cup winners

"Anatomy & Physiology for Jocks", CrossFit Journal August 2003

CrossFit Games 2008 by CrossFit by Overload - video [wmv] [mov]

In preparation for the Athletes For A Cure FGB lll Fundraiser on Saturday, September 27th, the WOD for 7-19-08 will be "Fight Gone Bad".

Compare to 6-27-08

Please sign up HERE.

Athletes For A Cure Prostate Cancer Foundation;

FGB III is set for Saturday, September 27, 2008.

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.

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Rules of Engagement

* The CrossFit workout will be '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. This event calls for 3 rounds. 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. The stations are:
1. Wall-ball, 8 ft target (Reps)
2. Deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)
* To compete in the workout, all participants must complete each of the following:
1. Register with their local CrossFit Affiliate Center by Wednesday, September 24, 2008
2. Register with Athletes for a Cure at http://athletes.kintera.org/crossfit08 by Wednesday, September 24, 2008
3. Raise $150 or more in pledges by 5 pm PDT on Saturday, September 27, 2008
4. All donations counting toward the awards must be received by 5 pm PDT September 29, 2008.
* The four divisions are:
1. Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
2. Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
3. Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
4. Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box
* High Score Individual Awards: Highest score in each division (male and female)
o Top 3 scorers in each division will receive - Custom sterling silver, hand stamped 'Dog Tag' set with the winner's name and facility on one tag and their score, location and FGB III on the other tag, with a sterling chain.
o Each facility must designate one male and one female as their potential high scorer in each division. These will be the participants in the scoring division.
o To be eligible for the individual scoring award the facility must submit an uploaded YouTube video of the designated scorer's September 29th FGB no later than 7 days post event, and email the link to FGB3@athletesforacure.org. Winners will be judged by an anonymous panel of Crossfit judges. Any potential winner who fails to meet the Crossfit standards for FGB will be ineligible for awards.
* Highest Fundraising Facility Awards
o $2500 gift certificate to Bigger, Faster, Stronger
o More than 25 participants: $2500 gift certificate to Bigger, Faster, Stronger
o Should a smaller facility win the fundraising award, they will receive the entire $5,000.
* Each facility must designate one male and one female as their potential high scorer in each division. These will be the participants in the scoring division.
* Last year's highest fundraising facilities were:
o More than 25 Participants: Petranek Fitness- $35,872.69
o 25 Participants or Less: CrossFit Boston - $28,795.00

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Post rounds completed to comments.

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CrossFit Certification Seminar - Aromas, Ca

CrossFit in Torii Beach by Natasha Lee - Stars and Stripes

"Throwing Grace", San Fransisco CrossFit - video [wmv] [mov]

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]

"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.

Compare to 080329.

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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