CrossFit East Bay http://www.crossfiteastbay.com/ en-us Copyright 2010 Sat, 13 Mar 2010 18:41:22 -0800 http://www.sixapart.com/movabletype/ http://www.rssboard.org/rss-specification CrossFit East Bay WOD @ BIW 100314 Matthew_275DL_2.jpg Turkish Get-Up 5-3-3-1-1-1-1 Use Kettlebell, Dumbbell or Barbell (hardest). increase weight each time. Post loads to comments. Followed by "Isabel" Old-School Style; 30 Squat Snatch for time 135/95 Barbell starts on the ground and goes overhead without touching the shoulders. Hip crease must pass below the top of the kneecap with the barbell held locked out overhead. Post time to comments]]> http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-wod-biw-1003-2.html http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-wod-biw-1003-2.html Photos WOD Berkeley BIW CrossFit CrossFit East Bay Max Effort Metcon WOD Sat, 13 Mar 2010 18:41:22 -0800 CrossFit East Bay WOD @ BIW 100213 CFEB_records.jpg WOD 100213 5 Rounds 5 Thruster 155/95 10 Burpee Post loads to comments.]]> http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-wod-biw-1002-14.html http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-wod-biw-1002-14.html WOD Berkeley CrossFit CrossFit East Bay Ironworks WOD Fri, 12 Mar 2010 21:39:17 -0800 CrossFit East Bay Rest Day @ GWPC 1003012 Skills, Drills and Records Helen_CFSweatshop.jpg We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records". We suggest you do one of the following for rest days: Rest! - Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme: --OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between --Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between -Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes: --Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between --Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between --Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between --Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between --etc please consult Daniel or Max for assistance with programming -Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event. -Make up a missed or other workout (equipment and space allowing). We will also do a mini-metcon to get the blood flowing. Expect burpees. Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above. For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated. Of course this is also a great opportunity to hang out and get to know your fellow CFEB'rs as well!
Reblog this post [with Zemanta]
]]> http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-rest-day-gwp-1.html http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-rest-day-gwp-1.html Skills, Drills and Records Bench press Business Clean & Jerks CrossFit CrossFit East Bay Deadlift Forward GWPC Oakland Physical exercise Pressure Pull-up Skills Drills and Records Thu, 11 Mar 2010 21:01:32 -0800 CrossFit East Bay WOD @ GWPC 100212 Matthew_16YO_275DL.jpg WOD 100212 Front Squat 5-5-5 Post loads to comments followed by: 21-15-9 Box Jump 24/20 C2B Pull-Up/Pull-Up Post times to comments]]> http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-wod-gwpc-100-28.html http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-wod-gwpc-100-28.html WOD CrossFit CrossFit East Bay GWPC MEBB Oakland WOD Wed, 10 Mar 2010 21:30:33 -0800 CrossFit East Bay WOD @ BIW 100310 Brooke_Vict.jpg Brooke on her way to victory at the CFEB Throwdown WOD 100310 Deadlift 5-5-5 Post loads to comments. Followed by: 3 rounds Run 200 meters 12 kettlebell swings 2.0/1.5P Max Rep Deadlift 225/155 each round is two and one-half minutes long. Score is number of deadlifts. Zero deadlifts in any round = DNF. Post deadlifts completed to comments. ]]> http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-wod-biw-1003-1.html http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-wod-biw-1003-1.html WOD Berkeley CrossFit CrossFit East Bay Ironworks MEBB WOD Tue, 09 Mar 2010 19:00:01 -0800 CrossFit East Bay WOD @ GWPC 100210 Press 5-5-5 Followed by: 21-15-9 Front Squat 105/65 Push-Press 105/65 Dead-Hang Pull-Up/C2B Pull-Up Post time to comments]]> http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-wod-gwpc-100-27.html http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-wod-gwpc-100-27.html WOD CrossFit East Bay GWPC Metcon Oakland WOD Mon, 08 Mar 2010 08:37:53 -0800 CrossFit East Bay Rest Day @ GWPC 100308Skills, Drills and Records CF_All-Stars.jpg We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records". We suggest you do one of the following for rest days: Rest! - Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme: --OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between --Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between -Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes: --Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between --Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between --Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between --Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between --etc please consult Daniel or Max for assistance with programming -Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event. -Make up a missed or other workout (equipment and space allowing). We will also do a mini-metcon to get the blood flowing. Expect burpees. Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above. For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated. Of course this is also a great opportunity to hang out and get to know your fellow CFEB'rs as well!
Reblog this post [with Zemanta]
]]> http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-rest-day-gwp.html http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-rest-day-gwp.html Skills, Drills and Records Bench press Clean & Jerks CrossFit CrossFit East Bay Deadlift GWPC Health Oakland One-repetition maximum Pull-up Skills Drills and Records Squat Sun, 07 Mar 2010 17:11:46 -0800 CrossFit East Bay WOD @ BIW 100210 IMG_0265.JPG Throwdown results: Men 1) Dusty - CF San Ramon 2) Nabil - CF Sweat Shop 3) Kevin - CF Moxie 4) Raphael - CF East Bay 5) Sam - Diablo CrossFit Women 1) Brooke - CF East Bay 2) Lacy - Diablo CF 3) Teryn - CF Solano 4) Helen - CF Sweatshop
WOD 100307 Front Squat 5-5-5 Followed By: 21-15-9 Thruster 95/65 Burpee Post time to comments ]]> http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-wod-biw-1002-13.html http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-wod-biw-1002-13.html Competition WOD Berkeley CrossFit CrossFit East Bay Ironworks Metcon WOD Sat, 06 Mar 2010 19:16:04 -0800 CrossFit East Bay THROWDOWN @ GWPC 100306 Throwdown, Saturday March 6th, 10-2PM, CrossFit East Bay at GWPC, 520 20th Street, Oakland Ca. RAIN OR SHINE - dress appropriately 10AM - registration, workout explanation, heat assignments Event One: 11AM 30 Burpees 30 C2B Pull-Ups 30 Deadlift 275/185 Run 6.2KM Max Rep Burpees 40 Minute limit Score is number of burpees done after completion of run. Staggered starts every 10 minutes in groups of 12 (scaled athletes go last) 1PM Top 5 Male competitors: AMRAP in 10 minutes of the complex: 5 Deadlift 135 4 Hang Clean 135 3 Thruster 135 2 Front Squat 135 1 Shoulder to Overhead 135 130PM Top 5 Female competitors: AMRAP in 10 minutes of the complex: 5 Deadlift 95 4 Hang Clean 95 3 Thruster 95 2 Front Squat 95 1 Shoulder to Overhead 95 2PM - free bouldering or top-roping, anyone wishing to do the AMRAP can do so, until closing at 6PM. Also beer.]]> http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-throwdown-gw-1.html http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-throwdown-gw-1.html Competition Beer CrossFit CrossFit East Bay GWPC Oakland Rock Climbing Throwdown WOD Fri, 05 Mar 2010 20:22:26 -0800 CrossFit East Bay WOD @ GWPC 100305 20100220-1138 0286.JPG AMRAP in 15 minutes of the complex: 5 Deadlift 135/95 4 Hang Clean 135/95 3 Thruster 135/95 2 Front Squat 135/95 1 Shoulder to Overhead 135/95 Suggested scaling: 95/65 Post rounds completed to comments. ]]> http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-wod-gwpc-100-26.html http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-wod-gwpc-100-26.html WOD Bear Complex CrossFit CrossFit East Bay GWPC Metcon Oakland WOD Thu, 04 Mar 2010 15:32:32 -0800 CrossFit East Bay WOD @ GWPC 100304Throwdown 20100220-1212 0849.JPG Here is the format for the Throwdown, Saturday March 6th, 10-2PM, CrossFit East Bay at GWPC, 520 20th Street, Oakland Ca. RAIN OR SHINE - dress appropriately 10AM - registration, workout explanation, heat assignments Event One: 11AM 30 Burpees 30 C2B Pull-Ups 30 Deadlift 275/185 Run 6.2KM Max Rep Burpees 40 Minute limit Score is number of burpees done after completion of run. Staggered starts every 10 minutes in groups of 12 (scaled athletes go last) 1PM Top 5 Male competitors: AMRAP in 15 minutes of the complex: 5 Deadlift 135 4 Hang Clean 135 3 Thruster 135 2 Front Squat 135 1 Shoulder to Overhead 135 130PM Top 5 Female competitors: AMRAP in 15 minutes of the complex: 5 Deadlift 95 4 Hang Clean 95 3 Thruster 95 2 Front Squat 95 1 Shoulder to Overhead 95 2PM - free bouldering or top-roping, anyone wishing to do the AMRAP can do so, until closing at 6PM.
WOD 100304 Mini-Metcon TBA Hang Clean 3-3-3-3-3 ]]> http://www.crossfiteastbay.com/2010/03/throwdown.html http://www.crossfiteastbay.com/2010/03/throwdown.html Competition WOD CrossFit CrossFit East Bay GWPC Oakland Throwdown WOD Wed, 03 Mar 2010 11:45:28 -0800 CrossFit East Bay WOD @ BIW 100303
.

WOD @ BIW 100303 5pm and 6pm:

In 20 minutes, perform as many rounds as possible of:

10 push-ups
20 kettlebell swings (2p/1.5p)
30 sit-ups

]]> http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-wod-biw-1003.html http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-wod-biw-1003.html WOD AMRAP BIW CrossFit CrossFit East Bay Kettlebell Swing Push-Up Sit-Up Tue, 02 Mar 2010 21:13:32 -0800 CrossFit East Bay WOD @ GWPC 100302

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.
]]> http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-wod-gwpc-100-25.html http://www.crossfiteastbay.com/2010/03/crossfit-east-bay-wod-gwpc-100-25.html WOD CrossFit CrossFIt East Bay Great Western Power Company Press Push-Jerk Push-Press Mon, 01 Mar 2010 22:26:28 -0800 CrossFit East Bay WOD @ GWPC 100301
This was the best video I could find that showed all three barbell squat movements.  However, it is not ideal:  he has a bad habit of not coming to full extension at the top of each squat (which he admits is a problem), and he's only going to parallel at the bottom (we go below parallel).  Do not emulate this ROM, or I will yell at you.

CrossFit East Bay WOD @ GWPC 100301

"You Don't Know Squat"
For time:
50 Squats
10 HSPU
50 Front Squats 45#
10 HSPU
50 Overhead Squats 45#
10 HSPU
50 Back Squats 45#
10 HSPU
50 Squats

Post time and impressions to comments.
]]> http://www.crossfiteastbay.com/2010/02/crossfit-east-bay-wod-gwpc-100-24.html http://www.crossfiteastbay.com/2010/02/crossfit-east-bay-wod-gwpc-100-24.html WOD Back Squat CrossFit Crossfit East Bay Front Squat Great Western Power Company HSPU Overhead Squat Squat Sun, 28 Feb 2010 19:17:24 -0800 CrossFit East Bay WOD @ BIW 100228 kbswing.jpg

CrossFit East Bay WOD @ BIW 100228

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Kettlebell swing (2p/1.5p)

Post number of swings completed for each round to comments.

]]> http://www.crossfiteastbay.com/2010/02/crossfit-east-bay-wod-biw-1002-11.html http://www.crossfiteastbay.com/2010/02/crossfit-east-bay-wod-biw-1002-11.html WOD AMRAP CrossFit CrossFit East Bay Ironworks Kettlebell Nicole Run 400 Meters Sat, 27 Feb 2010 20:08:30 -0800