WOD 100104

"Fran"

21-15-9

Thruster 95/65
Pull-Up

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

For Time:

3 Rounds:

Advanced

21 C2B Pull-Ups
15 Deadlift 225/155
9 HSPU

Intermediate:

3 Rounds:

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

Beginner:

3 Rounds:

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

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CrossFit Sweat Shop Masters Event

WOD 091025

Advanced:

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

Intermediate:

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

Beginner:

15-12-9

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

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

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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

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Social Climbing at GWPC 6-9PM

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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.

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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: GymJones.com.

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.

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Queen Kong

WOD 090807

Thruster 5-5-5-5-5

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