630PM

Piedmont High Track.

Track WOD with Boss Arce AKA Princess Raindrop, rain or shine!

Run 1600M X 2

The second 1600 meter run will start exactly 16 minutes after the first.

Please bring a jump rope and watch with a timer if you have it.

Post splits to comments.

Athlete-Filmmaker Zachary Stauffer served as Director of Photograph and Associate Producer for the new Frontline Documentary "The Card Game". Check it out on PBS On air and online November 24, 2009 at 9:00pm (check local listings),

615PM - Note time!!

Piedmont High Track.

Track WOD with Boss Arce AKA Princess Raindrop, rain or shine!

800 Meters x 3

200 Meters x 4

Please bring a jump rope and watch with a timer if you have it.

Post splits to comments.

630PM

Piedmont High Track.

Race Day:

"A Zachary's pizza says I can beat you all in the 100". - Robin R.

"You very well might beat me by a full 2 seconds, but for competition's sake you're on if you come next week." - Brandon C.

Run 100 meters every 90 seconds on the 90th second for six minutes (warm-up pace)
Rest 5 minutes
RACE!
Rest 5 minutes
Run 100 Meters every 90 seconds on the 90th second for 7.5 minutes.

Please bring a jump rope and watch with a timer if you have it.

Post splits to comments.

Wednesday November 11th

8PM

13th Anniversary of Max's 30th Birthday

It has been a long-time goal of mine to learn to dance, and get over my phobia of same. And, according to Coach Dr. Mock, I am ready for the world.

So come amuse yourself by seeing me break out in a cold sweat and run, humiliated and sweaty, into the night. Or, possibly, dance.

Down Low:
Wednesdays | Live Salsa Bands
Beginner lessons from 8-8:45
Intermediate lessons from 8:45-9:30
$10 cover, $5 w/student ID
$4 margarita special
Map

We may meet somewhere at 730 to grab a bite to eat, details to follow

630PM

Piedmont High Track.

Track WOD with Boss Arce AKA Princess Raindrop, rain or shine!

Post split times to comments.

630PM

Piedmont High Track.

Track WOD with Boss Arce AKA Princess Raindrop, rain or shine!

Run 1600 Meters

Run 800 Meters X 2

Sandbag Relay 200 Meter Splits

We need a volunteer to get two 25# sandbags from GWPC: please let me know, so I can inform staff

Post split times to comments.

Cancelled due to "flooding" and "high winds"

Meet GWPC for treadmill WOD with Shane if you wish.

6PM

Secret Track WOD with Boss Arce Princess Raindrop, rain or shine!

New CFEB Policy:

Effective immediately, strict form standards will be required on ME (max effort) workouts. Heavy lifts at the expense of bad form will no longer be tolerated. We will use weights that allow at least fair form, and no glaring discrepancies will be allowed. For those who cannot do the required form, a progression will be given. The arbitrageurs of proper form will be Daniel Olmstead and Me. The only exception will be true 1RM PR attempts by experienced (2 years+) athletes.

6PM

Track Run, Clark Kerr, Hosted by Boss Arce

Warmup jog for 10-15 minutes, then drills.

800 meters, 45 sec rest
2x400 meters, 30 sec rest in between (faster pace than 800)
600 meters, 45 sec rest
2x300 meters, 30 sec rest in between (faster pace than 600)
400 meters, 45 sec rest
4x200 meters, 30 sec rest (faster pace than 400)

Open workout (non-members welcome).  Hosted by Ynez Arce.

6PM

Clark Kerr Track, Berkeley

5 Rounds

• Run 400 meters at minute zero
• Run 100 meters at minute six
• Rest until minute nine
  
• clock resets