WOD: January 2008 Archives

WOD 2-01-08 at Great Western Power Company: "Helen"

Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Women use 1 pood (or 35 pound dumbbell)

The classes at GWPC are just getting started, and the member base is still small relative to Berkeley Ironworks (it is a brand new facility). This means you might get lucky and attend a small class, where you will get individualized attention that is usually at a premium, so see you there!!

"No one goes there anymore on account of the crowds"

- Yogi Berra

CFEB WOD 1-27-08 "The 4000"

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Pavel Tsatsouline, author of "Power To The People".

CFEB WOD 1-26-08 "The 4000"

Get 4000 Pounds from the floor to overhead anyway, anyhow, for time.

Women use 3000 Pounds.

Move an object (Kettlebell, Dumbell, Barbell, Med Ball, Cat, Dog, Wife, etc.) from a position of contact with the floor to overhead at full lockout (knees, hips, shoulders, and elbows fully extended).

The default move for this workout will the kettlebell clean and push-press. You may mix and match weights if you are willing and able to do the math.

Possible Rep Schemes:

4KG kettlebell x 455 reps
8KG kettlebell x 228 reps
12KG kettlebell x 152 reps
16KG kettlebell x 114 reps
20KG kettlebell x 91 reps
24KG kettlebell x 76 reps
28KG kettlebell x 66 reps
32KG kettlebell x 57 reps

135# Barbell x 30 reps + 1rep with 50# dumbbell

Possible Movements:

Kettlebell Clean and Press
Kettlebell Clean and Push-Press
Kettlebell Clean and Jerk
Kettlebell Snatch

Barbell Clean and Press
Barbell Clean and Push-Press
Barbell Clean and Jerk
Barbell Snatch

Dumbbell Clean and Press
Dumbbell Clean and Push-Press
Dumbbell Clean and Jerk
Dumbbell Snatch

1-26-08 Best Scores "Tabata That"

Women: EV 32

Men: Frank 38

CFEB WOD 1-26-08 "Tabata That"!

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"Tabata That"!

Tabata Burpee
Rest 1 minute
Tabata Sit-Up
Rest 1 minute
Tabata Push-Up
Rest 1 minute
Tabata Squat
Rest 1 minute

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise to comments and total for final score.
E.G., 5, 22, 9, 15 = 41

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Burpees, Sit-ups, Push-ups and Squats with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the four stations.

Some performance insights and a scoring example from Mark Twight (edited for clarity):

1. Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
2. Alternating upright exercise (squat, burpee) with prone exercises produces lower heart rates, and allows greater overall level of work
3. Improvement happens really fast when the workout is done consistently (bimonthly).
6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Scoring Example:
A total score of 42 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 burpee
6 push-up
13 sit-up
This score is a 42.

Please Watch THIS video, for an example of Annie S. Nicole C. and ? performing Tabata Squats.

Also check out THIS video for WHAT NOT TO DO!! Terrible range of motion, I would not count ONE of these reps!

New Club Records

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


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This page is a archive of entries in the WOD category from January 2008.

WOD: February 2008 is the next archive.

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