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WOD 100910

As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:

- Rest
- Make up a missed WOD
- Work on a skill
- Break a record

5 rounds
Run 400 Meters
15 Burpees

Post time to comments


2-2-2-2-2-2-2-2-2-2-2-2 Power Clean and Power Jerk @ 65% of 1RM

Do each rep as quickly and explosively as you can with excellent form. Rest at least one minute between sets.

Post impressions to comments.

Otherwise work on a skill, or make up a workout, as above.


WOD 100730

21 person limit, first come, first served.

in 20 minutes, work up to a max rep triple in the hang clean.

Post load to comments.



Deadlift 225/155

15 minute limit.

Post time to comments.

WOD 100725

Kettlebell Swing 1.5/1.0P

Post time to comments.

Followed by:

OHS 15RM 12/13

If you have not done this before take your best guess at a 15RM and perform it.

Post load and pass/fail to comments.



Post impressions to comments.

WOD 100723

In teams of 4-6 (no scaling) 20 PERSON LIMIT FIRST COME FIRST SERVED

Teams will line up:

At minute 0:00 first athlete will start on deadlift (station 1)
At minute 1:30 first athlete will move to station 2, second athlete will start at station 1

90 Seconds Burpee
90 Seconds Deadlift 205/135
90 seconds rest
90 seconds Burpee
90 seconds KB Swing 1.5/1.0P (Russian Swings count as 1/4 point)
90 seconds rest
90 seconds Burpee
90 seconds clean 95/65

Once each athlete has finished they have until three minutes after the last athlete has finished to COMPLETE AN UNKNOWN TASK AND establish a 1RM G2O/H anyway anyhow.

Score = total points + total weight lifted for all team members รท number of team members

Post individual and/or team scores.

Alpha Crypt by Joseph Myers

CFEB - Lewin Style Chipper from doron serban on Vimeo.

WOD 100610

OHS 15RM 3/13

Add five pounds from last successful lift.

Post loads and Pass/Fail to comments.

Press 3-3-3 @ 92.5% of 1RM 4/13

Post loads to comments.

WOD 100505

20RM Back Squat 9/13

Followed by:

Deadlift 5-5-5

Warm up and perform first set of 5 @ 87.5% of 1RM (refer to 100420). attempt to add 2, 2.5, 5 or 10 pounds on the subsequent two attempts.

Post loads to comments.

Deadlift PR Series #3: CJ 525#

WOD 100423

5 rounds:

12 Deadlift 100/70
9 Hang Clean 100/70
6 Push-Jerk 100/70

Post time to comments.

WOD 100104



Thruster 95/65

Central Coast Connection: Jacob Tyspkin of CrossFit Monterey/Evolve Your Fitness

For Time:

3 Rounds:


21 C2B Pull-Ups
15 Deadlift 225/155


3 Rounds:

21 Pull-Ups
15 Deadlift 185/135
9 Push-ups


3 Rounds:

21 Jumping Pull-Ups
15 KB SDHP 1.5/1.0P
9 Push-ups

Post time to comments

CrossFit Sweat Shop Masters Event

WOD 091025


Squat Snatch 3-3-3-3-3-3


Hang Power Snatch 3-3-3-3-3-3



Kettlebell Snatch Left 1.0/.75P
Kettlebell Snatch Right 1.0/.75P

Andrea, Brooke and Polly compete at Bad Girl Open

Social Climbing at BIW 6-9PM.

Come climb with the CFEB crew. If you don't know how this is a great opportunity to learn to top-rope: you don't need to own equipment, but there is a nominal fee for harness and shoe rental.

Post routes completed or attempted to comments.

Brandon gets his muscle-up. Sorry about the production values!

CWOD 091017

Hang Snatch & Overhead Squat 7-7-7

Hang Clean & Push-Press 3-3-3

Post loads to comments.

Russian training:

Top 3x Push Press @ 200kg (441#)
Bottom: 55 kipping pull-up @ BW 260#

WOD 091007

100 double-unders
25 burpees
75 double-unders
25 KB swing 2.0/1.5P
50 double-unders
25 dead-hang pull-ups
25 double-unders
25 Thruster 115/75

Post time to comments

Social Climbing at GWPC 6-9PM

Come climb with the CFEB crew. If you don't know how this is a great opportunity to learn to top-rope: you don't need to own equipment, but there is a nominal fee for harness and shoe rental.

Post routes completed or attempted to comments.

Gym closed. Rest or run 5K.

"Half Gone Bad"

5 Rounds for total reps of:

Kettlebell Thruster 1.5P/1.0Px2, 30 seconds
Rest 30 Seconds
Kettlebell Swing 2.0/1.5P, 30 seconds
Rest 30 Seconds
Burpees, 30 seconds
Rest 30 seconds
Goblet Squat 2.0/1.5P, 30 Seconds
Rest 30 Seconds

Post total reps for all five rounds to comments.

Third Annual Surprise Birthday Party For Myself 3.0
Host: Shaul Serban
Type: Party - Birthday Party
Start Time: Sunday, September 6, 2009 at 8:30pm
End Time: Monday, September 7, 2009 at 2:00am
Location: Kona Club
Street: 4401 Piedmont Avenue
City/Town: Oakland, CA

WOD 090809

For time:

Thirty-One Push-Ups
Thirty-One Pull-Ups
Thirty-One Burpees
Thirty-One GI Janes
Thirty-One Jump Squats
Thirty-One Box Jumps 30"/26"
Thirty-One Double-Squat Wall-Ball 14"/10"
Thirty-One Deadlift 185#/135#
Thirty-One Goblet Squat 2.0P/1.5P
Thirty-One KB Swings 2.0P/1.5P

Your may perform the movements in any order, however once you have begun a movement, you cannot move on until that movement is finished.

Post time to comments.

Inside Gym Jones

By Russell Berger

In Rest Day/Theory

August 08, 2009

PDF Article

Russell Berger, one of CrossFit's top athletes, attends a Gym Jones seminar and
tries to keep an open mind--but he's left wondering about the substance
of the program.

This is the story of my experience at Gym Jones, but the real story is a lot bigger than me.

The story of my love affair with increased work capacity is pretty typical. I started following the CrossFit main-site WODs and saw astounding results within a few weeks. But it wasn't long before I again ran into that other website:

Gym Jones is owned by Mark Twight, a 47-year-old veteran mountain climber of considerable accomplishment. Maybe something about my leaving the Army and enrolling in a public college made me appreciate Twight's unapologetic elitism. Or maybe I just dug the stark black-and-white photography. Whatever it was, Twight's intentional concealment of his methods added to the attraction. I quit following the CrossFit main-site WODs in the summer of 2007 and began my own regimen based on the few clues Twight disclosed on his website.

Soon after, I started having doubts about my new methods. I began sticking to the CrossFit main site, and a year later, I still couldn't answer a basic question: "What is Gym Jones?" By that time I was the owner of a CrossFit affiliate in Huntsville, Alabama. But I was still curious about Gym Jones. When the CrossFit Journal offered to pay my $1,800 registration fee for a Gym Jones Athletic Development Seminar, I jumped at the opportunity.

Twight's pitch was simple: CrossFit has problems. We found them, and we can show you how to get around them.

Unfortunately, I'd never noticed these problems. If Twight's system really does produce higher levels of general physical preparedness and more successful athletes, he only has one thing to do: show the world. So far, he hasn't.

Does this mean that Gym Jones doesn't improve the performance of their athletes? Not at all. But until Twight or someone else can produce athletes with greater GPP than their CrossFitting peers, I'll be sticking to the CrossFit main-site WODs.

Free Download


Related Articles

Queen Kong

WOD 090807

Thruster 5-5-5-5-5

Post loads to comments.

Five Rounds

5 Deadlift 250/205
10 Burpees
15 Double-Unders

Post time to comments.

WOD 090802

Bear Complex:

20 Rounds

1 Rep Deadlift 135/95
1 Rep hang Clean 135/95
1 Rep Front Squat 135/95
1 Rep Push-Jerk 135/95
1 Rep Back Squat 135/95

Use bumper plates and dump from the back squat or use a rack.

Post time to comments.

Team CrossFit East Bay Crushes Third WOD @ 2009 CF Games

Run 6.2K

Followed by:

Max Deadlifts in 90 seconds 185/135

Last runner starts 10 minutes after finishing run. Runners are seeded for deadlift in reverse order (last goes first, first goes last) every 90 seconds after last runner starts.

Scoring - 1 pt for first place in each event, 2 pt for second place in each event, etc. Lowest score wins. Tiebreaker - best time in run, if still tie, most reps in DL. If still tie, sudden death 30 sec max DL, 2009 Games rules 315/185

WOD 090621


Four Rounds

Run 400 Meters
21 Burpees
12 Pull-Ups


Affiliate Cup WOD "A"

Ironworks - Format TBA

2:30 PM

Hard Recovery - Richmond Paradise

Affiliate Cup WOD "B"

Location and Format TBA

Unreal, must see Parkour video: this gives you a clue into the thousands of hours of practice neccessary for mastery that go into making the final product look effortless. This is virtuosity.

WOD 090529

Run 800 Meters
50 Pull-Ups (men C2B)
100 Two-Hand Floor To Overhead 95/65
150 Burpees
Run 800 Meters

Partition the reps as needed. Begin and end with an 800 meter run.

Post time to comments.

As a little bit of context: Every 4 years an all star select of the England, Scotland, Ireland & Wales sides is selected to tour one of the Southern hemisphere rugby nations (South Africa, New Zealand or Australia). They tour the country for around 4 weeks, playing local sides until they play a 3 match series against the host nations all star team. It is a fantastic spectacle and requires huge management/ coaching ability to gel the disparate selection of players together for the huge challenge. At the time of this tour (1997) - the British & Irish Lions went to South Africa (the Springboks) - then World Champions.

The game had just turned professional that year (since it was invented up to that point it had been 100% amateur) - since the advent of professionalism the athletes have moved on considerably but the ethos of the game has very much remained. It is a mentally very challenging game - each player must play the full 80 minutes, play attack and defense, it is very physical, combative, tactical and quite technical. You look for athletes and characters that have the ability and character to perform in all of those areas. At the top levels it is a wonderful, mentally demanding sport.

- Shaun P.

No class at BIW today - come out to San Francisco CrossFit if you want to compete in the Throwdown, or just watch and cheer for the home teams.

Scroll down to yesterday's post for details.

nor cal crossfit qualifier shield-thumb.jpg

There will be no formal class today, as we are heading down to the Norcal Qualifier.

Directions are HERE (It's simple, but Google Maps are slightly wrong).

On Saturday,Apollonia (Athlete Number 51) will be doing Workout "B" at 11:00AM and Workout "A" at 3:00PM.

For those of you not coming, there is no formal WOD, however there will be some folks at GWPC at 6:00PM doing the following:

For Time:

In any order:

75 Box Jumps 24"/20"
75 Burpees
75 Wall-Ball 20#/14#*
75 Push-Ups

Post time to comments.

*or 10# to 12 foot target (inside).

Finally, the CrossFit Movie "Every Second Counts" is playing in Santa Cruz tomorrow night. Join us if you can.

Friday, May 1st, 2009


Every Second Counts takes an inside look at the CrossFit culture and community, where time on a stopwatch reigns as the supreme measure of performance. Those who reach the elite ranks in the burgeoning sport of CrossFit push themselves beyond limitations imposed by the mind and flirt with the limits of physical capacity. Human perseverance has never voluntarily gone this far.

Every Second Counts chronicles the dramatic journey of five athletes as they prepare for and compete in the most comprehensive test of fitness on the planet, the CrossFit Games. The road to this grueling two-day program of extreme challenges reveals what it takes to be the best in the world. The climactic finish, with it's surprising turn of events, shows beyond any doubt that the winner of the CrossFit Games is the fittest person on earth.

Show time: 7:00 PM Doors at 6:30 PM
Tickets: $10 and can be purchased at and at the door night of show
Contact: Hollis Molloy CrossFit Santa Cruz (
2521 mission st suite C, Santa Cruz, CA
Phone: 831-421-2065

Tom C's Road to the 2009 CrossFit NorCal Qualifier from Thomas Campitelli on Vimeo.

Three Rounds For Time:

Run 800 Meters
21 Kettlebell Swings 2.0 P/1.5P
12 Deadlift 275/185 Pounds

Post time to comments

Polly overheads 135X3 @ BW of 125. Don't call her "Pee-Wee" unless you have a proportionally better lift.

Social Climbing at BIW 6-9PM

Come climb with the CFEB crew. If you don't know how this is a great opportunity to learn to top-rope: you don't need to own equipment, but there is a nominal fee for harness and shoe rental.

Post routes completed or attempted to comments.

Elaine Boulder Pull-Ups @ Death Valley

Understand this
: every change in the composition of the body is hormonal in nature. When we eat and when we workout, we are setting in motion a chain of events that culminates with the brain instructing various glands to manufacture and release a specific cocktail of chemicals into the blood. It is therefore vital to our training--regardless of whether our goal is fat loss or muscle gain--to understand just what these chemical concoctions are, and what choices we can make to manipulate them to our desired ends. All of these hormones fulfill vital roles in the body, so none of them are inherently "good" or "bad" - they're all "good" in the sense that without them, you'd die. However, you can have too much of a good thing.

Case in point: Insulin

Insulin gets such a bad rap. It's like the Jabberwocky of the CrossFit community, with articles and lectures and books all dedicated to warning you of its jaws that bite and claws that catch. And we'll get to that, too. But first: what does it actually DO?

What insulin does

When you eat, your stomach and intestines break down the food and glucose molecules (remember them?) are absorbed into the bloodstream. This is what "blood sugar" means - literally sugar in your blood. Now, blood sugar is actually toxic, so in response to this stimulus the pancreas releases insulin into the blood stream to clean it up. You see, although your cells need the glucose for fuel, growth and repair, they can't absorb it without insulin to unlock the gates.

If the cells don't really NEED the glucose, however, or if you just ate way too much of it, then the insulin opens the gates to your body's storage shed: adipose tissue, or fat cells. Simply put, this is how carbs make you fat.

But wait: it gets worse. You see, the insulin receptors on your cells can stop working if they are repeatedly exposed to very high doses of the hormone. Picture it this way: if you are in a room and somebody sprays some very strong perfume, at first you will be overwhelmed by the scent....but gradually, over time, you will become accustomed to it until you can't smell it any more. Now, what would it take for you to smell that perfume again? You either need to leave the room for a while and come back in, or you need to be exposed to a stronger dose. If you never leave the room to reset and simply soak up more and more perfume, eventually you will never be able to smell it, no matter how much gets sprayed right in your face. (Disclosure: I stole this analogy straight from Robb Wolf.) Insulin resistance works the EXACT same way - if you continually spike your blood sugar by consuming high-carb foods without protein or fat (big-gulp sodas are the worst culprit here), then your cells require increasingly larger doses of insulin in order to get the glucose they need, until eventually your pancreas just flips you the bird and gives up. And, since your fat cells are the last ones to protect themselves by becoming resistant, nearly everything you've been eating has been going straight to storage. Congratulations, you're fat and you've got diabetes.

This is a simplified model, but as more research comes out, more and more evidence points to insulin resistance as the root cause of MANY problems, not just the obesity epidemic: lowered immunity, higher cholesterol and blood pressure, even aging itself. Insulin is vital to our health, yes, but too much of it will kill you.

I should note that it works the other way, too. The lower your insulin resistance, the more of that blood glucose is going to go into your liver and muscles, where you want it, and less into your fat cells, where (presumably) you don't. This makes for faster recovery, better muscle growth, a stronger immune system, and a sharper brain. Not to mention a longer life.

So what can I do?

Diet is your best defense against insulin resistance, and there are a number of things that you can do to keep the beast at bay:

  • Eat low-carb. Bet you never saw this one coming. Although some folks are genetically predisposed against insulin resistance (Hi Elaine), most of us don't tolerate carbs very well, particularly as we get older and our metabolism slows. You need to find what works for you, but I find a diet of 20/50/30 carbs/fat/protein works really well for me. You can go as high as 40% (Zone is 40/30/30), but be sure your carb sources are from healthy, whole foods and not processed junk.

  • Time your carbs. Peak insulin sensitivity comes in the hour after working out, so if you're going to have carbs, have 'em then (but you knew that already).

  • Have protein with every meal. Protein stimulates glucagon release, which acts as a check against insulin, and it slows digestion, which prevents an insulin spike.

  • Don't eat fat and carbs without protein. This is the worst combination you could ask for - a lot of sugar to spike your insulin, and a ton of calories with nowhere to go but straight to your fat cells. French fries, potato chips, rich desserts...keep your grubby paws off!

  • Avoid sugar. Again, pretty self-evident. Sugar is quickly absorbed into the bloodstream and causes a spike in insulin.

  • Stay the hell away from High-fructose Corn Syrup. Really. It's bad, bad shit.

  • Eat real, unprocessed foods. The glucose in real foods is tied up with fiber, which makes them slower to digest, once again blunting the spike of fast sugar absorption. So if you're going to have bread or rice, make it whole-grain or brown, and if you want something sweet, have an apple.

  • Exercise. Resistance makes muscles more sensitive. Especially short-duration, power-oriented workouts. Any idea where you can find those?

  • Fast. Remember the perfume analogy? Intermittent Fasting is the dietary equivalent of leaving the room for a little while. It resets the body's sensitivity triggers, ultimately leading to lower insulin resistance.

  • Take fish oil. It creates and repairs the insulin receptors on your cells, as well as reducing overall inflammation.

  • Eat cinnamon and turmeric. We're not sure why, but they help.

  • Don't worry, be happy. Chronic stress and anger are correlated with higher insulin resistance, so put some Enya on the car stereo and quit yelling at assholes that cut you off. Also, get eight hours of sleep of night, go ahead and spring for the mani/pedi and massage, meditate and do things that make you happy.

There you have it. Originally, my plan for this article was to cover several hormones, but apparently I have a lot to say on this subject, so I think we'll call it a day with just insulin. I'll cover the medical marvels of glucagon, cortisol, testosterone and other hormones in future installments.

I am not a dietician. CrossKitchen articles come from my personal experience, observations and research, and should not be construed as professional medical advice.

Check out the comments for this video. While many of them are very rude (and/or funny) in typical YouTube fashion, the many reasons for not using a Swiss Ball (not to mention doing arm curls) are enumerated (occasionally concisely) therein.

For instance:

  • Balancing on a ball is a non-transferable skill, not a generalizable athletic activity.
  • Using a ball (or anything) to disrupt stability reduces force generation.
  • Compound loaded exercises (Squat, etc.) produce more trunk (core) activation.
  • On unstable surfaces, the legs take over the load from the trunk.
  • Some ball work (like the above video) are accidents waiting to happen.

And my personal favorite:


Doing bicep curls of any sort is bad enough, but bringing a ball into the movement? That's like p**sing into an ocean of p**s..."

Social Climbing at BIW 6-9PM

Come climb with the CFEB crew. If you don't know how this is a great opportunity to learn to top-rope: you don't need to own equipment, but there is a nominal fee for harness and shoe rental.

Post routes completed or attempted to comments.

Jason has suggested that the above may be the WOD for the throwdown tomorrow @ CFSC.


Throwdown @ CrossFit Santa Clara

WOD @ Ironworks 11 & Noon with Shira

3 rounds of:

20 Box Jumps
20 Wall Ball Sit Ups
10 L-Pull Ups
20 Donkey Kicks
20 Inch Worm Walk
20 Cartwheels
20 Rabbit Walk
20 Wall Balls
10 L-Pull Ups

Post time to comments.

"OPD" Tribute WOD @ CFO

WOD 090402

3 rounds for time:

Run 400 Meters
21 Deadlift 185/135
12 Pull-Up (men C2B)

Post time to comments.

New Club Records

"Grace" 1:57, 2nd
"Fran" 2:57, 2nd


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Trainers/Jessica (Olympic Lifting)

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