GWPC rooftop pull-up bar/boulder problem/150 foot smokestack

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

-OR-

For Time:
100 Kettlebell Swings 55#/35#
100 Clapping Push-Ups
100 V-Ups
100 Burpees

Post time to comments.

Warm-Up

"Makimba", CrossFit Kids - video [wmv] [mov]

Three rounds, one each of 15-10-5 for time of:

Dumbbell Thrusters with 10 pounds
Air Squats
Burpees

WOD

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Kettlebell Swings 55#/35#, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Push-Jerks

WOD 11AM

Shira's Choice TBA

OR

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

If you are doing "Michael", you are on your own, you might think about bringing your own stopwatch/sports watch.

Post time to comments.

Compare to 080614. (This link tracks back to the CFEB board, I'll try and do this from now on).

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CrossFit Santa Cruz Central

CrossFit Programming Part 2: The Movements, CrossFit Journal Preview - video [wmv] [mov]

Noon

CrossFit Fundamentals

TBA with Shira

Saturday 080712

Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Post rounds completed to comments.

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OPT Final WOD Interview Part 3, CrossFit Games 2008 - video [wmv] [mov]

Wednesday 070908

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080424.

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Kallista Pappas, CrossFit Games 2008 - video [wmv] [mov]

THIS IS REQUIRED VIEWING FOR ALL CFEB ATHLETES!!

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!

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

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 080516.

WOD 8-15-08

Double-Under
Sit-Up