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Annie Sakamoto FGB
Building on yesterday's post (please read all of it if you have not already), this week will focus on basic movement fundamentals. We will chose one reasonably simple fundamental movement and drill it each day, Wednesday-Saturday, concluding with a monostructural WOD on each day. Sunday we will combine the four movement which we have drilled into an intense metcon, with a focus on the best form we can muster.
Post suggestions for fundamental movements to work on this week.
Ev Almost Triple Bodyweight 30 meter Sled Drag (330# @ 115#)
WOD 081109
11AM:
1: One Mile Run
2: Max Rep Pull-Ups
-Advanced: C2B Pull-Ups
-Intermediate: Pull-Ups
-Beginner: Jumping Pull-Ups
3: 400 Meter Run
4: Max Rep Push-Ups
5: Max Rep Kettlebell Swing
-Advanced: 2P/1.5P
-Intermediate: 1.5P/ 1P
-Beginner: 1P/.75P
Post performances to comments.
Noon O'Clock
In 20 minutes perform maximum possible rounds of:
5 C2B Pull-Ups
10 Kettlebell Snatch 1.5P/1P
15 Double-Under
Post number of rounds completed to comments
BTB CrossFit Nicole-Eva-Annie Halloween 2007
Friday 081031
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max Rep Push-Ups
If you have a costume, wear it.
Post number of push-ups completed for each round to comments.
Please note, workout is at IRONWORKS. GWPC is closed.
WOD 081029
For time:
Three Rounds
Run 800 Meters
21 Jump Squats
15 Kettlebell Swings 1.5 P/1P
9 Front Squats 1.5 P/1P
6 Kettlebell Push-Ups
Post time to comments.
Prasanna K. Bottom of Overhead Squat
This is a pretty good, fairly mature overhead squat, overall an outstanding effort for a first heavy OHS attempt!
Kipping Pull-Up (Old-Style, Chin Over Bar Only)
Ravi & Eva (above) performed the following WOD yesterday:
Run 800 M/Row 1000 M
50 Kettlebell Swings
100 Sit-Ups
150 Squats
Run 800 M/Row 1000 M
Eva: 28: 15
Ravi: 30:46
Ravi is several months out from a cardiac event and has adopted CrossFit as his fitness methodology. He has made excellent gains and has shown a disciplined and intelligent approach to taking responsibility for his health. Eva has joined him in solidarity and is well on her way to being in the best shape of her life. Eva and I plan to do a 5K with the Lake Merritt Joggers and Striders, which will be the longest run she has ever done. I'm confident it will be no problem. It's a pleasure to work with both of them because of their winning attitude and ability to stick with the program even on days when it might not be "fun".
"It does not have to be fun to be fun" - Uncle Pukie.
50 Consecutive Chest To Bar Pull-Up Challenge
The 100 day burpee challenge has drawn to a close. Congratulations to CFEB athletes Chuck Sana and Erica Martinez for completing it.
CrossFit East Bay offers the following challenge, with the goal of being able to perform 50 consecutive C2B (chest to bar) pull-ups, or as many consecutive C2B pull-Ups as possible (meaning more or less).
Track your progress here: "CFEB 50 Consecutive Chest-To-Bar Pull-Up Challenge Log"
This challenge will take 100 days.
On day one, Wednesday, October 22, athletes will perform ONE chest-to-bar pull-up.
Every other day the athletes will perform one additional consecutive chest to bar pull-up:
Day One: One C2B Pull-Up
Day Three: Two C2B Pull-Up
Day Five: Three C2B Pull-Up
...
Day One Hundred: Fifty C2B Pull-Up
C2B Pull-Ups can be performed as part of the WOD, assuming there are enough consecutive pull-ups in said WOD. For instance, 37 consecutive pull-ups can be performed in Murph, or Angie, but not Cindy or Helen.
If the athlete fails to hit the target number (for example 15 pull-ups on day 30) they will try again (for the preceding example, 15 pull-ups on day 32). If they fail again (for the preceding example 15 pull-ups on day 34) they will drop back 2 pull-ups ( for the preceding example, 13 on day 36, 14 on day 38, 15 on day 40).
If, as above, the athlete falls behind, and at some point feels they can make up some, or all, of the pull-ups, they may attempt it. For the above example, on day 42, 21 pull-ups are called for, but the athlete's target is 16, if they can manage 18 they then attempt 19 or more on day 44.
The point of this challenge is not to accumulate as many reps as possible, but to perform as many consecutive C2B pull-ups as possible, any and all modifications which will lead to doing more consecutive C2B pull-ups are allowed and encouraged, including:
- Starting at a higher number of pull-ups on day one (such as 80% of max rep C2B pull-ups)
- Using a different pyramid scheme
- Anything that will lead to more consecutive C2B pull-ups
You may buy-in at any time, by performing either the RX reps for the day, or your personal best.
Prizes:
Winners in the following categories will receive a CrossFit East Bay "It Hasn't Killed Me Yet" T-Shirt with "C2B Challenge Winner" emblazoned thereon.
Most Men's Consecutive C2B Pull-Ups
Most Women's Consecutive C2B Pull-Ups
Most Boy's (under 16 at start of challenge) Consecutive C2B Pull-Ups
Most Girl's (under 16 at start of challenge) Consecutive C2B Pull-Ups
Most Men's Masters (over 40 at start of challenge) Consecutive C2B Pull-Ups
Most Women's Masters (over 40 at start of challenge) Consecutive C2B Pull-Ups
To be eligible to win, you must be a member of an affiliate, and post a video on YouTube of your effort, filmed at an affiliate, within 24 hours, PDT of the conclusion of the challenge at midnight on day 100. You must post the link to CrossFit Message Board Thread "CFEB 50 Consecutive Chest-To-Bar Pull-Up Challenge Log".
Standard: the standard is the same as the 2008 CrossFit Games standard:
Each rep of the pull-up will count only when full range of motion is achieved. The bottom limit is your arms fully extended. The top limit will be when any part of your chest (from the clavicle down) physically touches the bar. Again, the rep will be considered complete only when your chest contacts the bar. See Photo, above.
Note to CrossFit East Bay Athletes: at the conclusion of this challenge, only C2B pull-ups will count as RX in our WODs.
Wednesday 081008
5PM:Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
6PM:
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
7PM - Ironworks
Back Squat 3-3-3-3-3
Press 3-3-3-3-3
Power Clean 3-3-3-3-3
Not a CFEB sanctioned event, you are responsible for knowing how to do the movements.
Compare to 080325.
Sunday AM "Michael" Crew: Daniel, Ynez, Nick, Ev, Rebecca: watch this space for peer workouts.
Burgener and Rippetoe Bar by York Barbell
Programming with Dave Castro Part 4, CrossFit Journal Preview - video [wmv] [mov]
"What is CrossFit?" by Andy Stumpf, CrossFit Coronado - video [wmv] [mov]
CrossFit East Bay is happy to host the Athletes For a Cure Fight Gone Bad 3
fundraiser to raise money for a cure for prostate cancer. If you are
not a registered athlete and you wish to do the WOD, you will be able
to do so after the registered athletes have completed it, around
12:30PM. Feel free to come watch, cheer us on and make a donation.
Event Information
| Event Info: |
Rules of Engagement
Awards
|
"Nicole" at GWPC
Best Women - Ev 80 pull-ups
Best Men James M - 125 pull-ups
All FGB 3 Athletes - MANDATORY rest day!! I'll be up on the roof at 6PM if anyone wants to work on skills or have me put something together for them. No FGB 3 Athletes!!
