WOD: October 2010 Archives

W1W1 101101

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Games_2010_Grid.jpg

Today marks the first day of official training for the CrossFit Games 2011 season. In order to provide a rich experience for all levels of clients, we will be doing scalable volume through Monday January 11, 2011, and, possibly, beyond. See example of programming, above.

We are offering four levels of commitment:

Tier Zero: Beginner: TH/SUN - you may attend these workouts to begin to get a feel for CrossFit. These workouts will focus on basics and will include a metcon with reasonably simple movements and programming.

Tier 1: Regular WODs (Metcons) offered at 6:15 M/T/W/F/S. Acceptable results will be gained by attending M/W/F. Better results will be gained by attending all five WODs. Currently these workouts are open to all Touchstone members, but we do not recommend them for folks completely unfamiliar with the basics of PL, OLY and simple gymnastics. Please note that we are no longer on a 3-on 1-off schedule, but on a 3-on 1-off/2-on 1-off schedule, with every Thursday and Sunday geared towards beginners.

Tier 2: 5/3/1 Strength Programming offered at 5:15 + Metcon at 6:15 as above. We will complete 2 waves of four weeks each of Jim Wendler's excellent 5/3/1 program. This class is not suggested for beginners. You may come as late as 5:30 if you know what you are doing and can catch up.

Tier 3: CrossFit Competitor; this will be demanding programming which will include the above, plus assistance work, plus additional WODs including 2x day metcons at least once a week. CrossFit Competitors will be given access to a web-page to record their workouts. This is by invitation only, Email me to apply. There will be a token additional charge for this to cover staffing costs, but we may offer to cover the costs in case of hardship. This is for individuals who plan to compete in the Sectionals or Affiliate Cup, or both. These athletes are expected to complete all of the programming (or equivalent) and to record their results at the competitor web-page. Those who do not will be dropped from the program. It is understood that if such individuals should qualify for Regionals, 2011 CrossFit Games,the Affiliate Cup, or as yet-unannounced qualifying or other events that they will, at their own expense, attend the events as representatives of CrossFit East Bay.

Please note: you do not have to be an outstanding athlete to participate in this program, but you do have to be willing to work hard, have a great attitude and be willing to participate in the sectional (or other pre-qualifying event).

WOD 101101

5:15

W1W1 - 5/3/1

Find the spreadsheet HERE:

- Go to file
- Go to "download as"
- Go select "excel"
-"Save" file (not "open") to your computer

FILL IN YOUR :
1RM PLUS 10 Pounds on DL/SQ and 5 pounds on PR/BP for men
1RM PLUS 5 pounds on DL/SQ, 2 pounds on the PR and 3 pounds on the BP for women

Essentially, we are skipping wave 1 and going right to wave 2 because of our limited time-line.

Press
5x67% of 1RM plus 5/2 pounds
5x72% of 1RM plus 5/2 pounds
5 OR MORE x 76% of 1RM plus 5/2 pounds

Post loads, reps and predictor to comments.

6:15

"Jack"

AMRAP in 20 minutes:

115/75 pound Push press, 10 reps
10 KB Swings, 1.5 Pood/1.0Pood
10 Box jumps, 24/20 inch box

Post time to comments.


IMG_0039.jpg

WOD 101031

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. IF YOU HAVE A COSTUME, WEAR IT TOO.

WOD 101030

"Grace"

30 Reps G2OH 135/95

10 minute limit.

-Or-

"Isabel"

30 Reps Snatch 135/95 (no scaling)

Post choice of girls and time to comments.

WOD 101029

"Fran"

21-15-9
Thruster 95#
Pull-up

Post time to comments.

MWOD
Today's MWOD is all about Fran. If you're serious about PR'ing today, you owe it to yourself to watch the video and then examine your own movement patterns to check your mobility in both your thoracic spine (upper back) and hips. If you have any history of pitching forward at the bottom of the thruster or knees coming in on the drive, then fixing these issues will result in tangible performance gains. You can do this either pre or post Fran, but you might see more benefit doing it beforehand.

1) Spend a minute on the foam roller or a pair of LAX balls taped together, working your thoracic spine extension - lie on the roller/balls, get it to the scapulae, and extend your arms to the ground overhead. 4 minutes.

2) Take a very wide stance, and drop down below parallel to the right or left, straightening the other leg to the side and rotating the toes off the ground (keeping the heel planted). Make sure your shin stays vertical and both heels are always on the ground. Staying as low as possible, shift your weight to the other side, straightening the other leg. 15 seconds per leg, shifting back and forth for 4 minutes.

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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

Beginners:

A: 3 Rounds

Run 400 Meters
21 Kettlebell Swings (any)
12 Burpees

Post time to comments.

B: Pull-Up Progressions

Intermediate/Advanced/Regulars:

Foam Rolling/Ball Rolling/MWOD Make-up


For those of you who missed the trail run at Robert Sibley Park this past weekend, we're doing it again! 

Rain or Shine
- Saturday, October 30th
- 3pm @ BIW to carpool or 3:30 pm at the Robert Sibley Park parking lot start the run.
- Click here for directions to the trail head. It's approximately15 minutes from BIW by car.

Plenty of time to do the Noon class and the run. Double up your WOD's on Saturday and earn that Halloween candy!

Carry_Misery.jpg

WOD 101027

15-12-9
Deadlift 275/185
21-15-9
Ring Dip

If you cannot do ring dips sub:

42-30-18
Push-Up

Post time to comments.

Andre_Max_Clean.JPG

WOD 101026

15-12-9
Push-Jerk 155/105 (no rack)
21-15-9
C2B Pull-Up

Post time to comments.

Robert Sibley Park.jpgWOD 101023

10:30AM:


6K Trail Run @ Robert Sibley Volcanic Monument: DIRECTIONS

Meet at Berkeley Ironworks  at 10:00 AM to carpool.

Robert Sibley Volcanic Regional Preserve


EveryTrail - Find the best Hiking in the Bay Area, California

The trail is a mixture of dirt and paved trail so be prepared to get dirty. Bring rain gear as needed and maybe a change of clothes/shoes so you don't destroy the person's car you're riding in. The trail is a 4 mile loop but you can choose to do as much or as little of it as you like. I'm sure we can find some fun subs for running the whole way.

Please post to comments if you're interested in joining or email Ynez.

Noon

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

Beginners:

7 rounds:

10 Jump Squat
10 Sit-Up
10 Kettlebell Push-Press Left (any)
10 Kettlebell Push-Press Right (any)

Post time to comments.

Intermediate/Advanced/Regulars:

Foam Rolling/Ball Rolling/MWOD Make-up

Allen_Run.JPG

Allen Trail Run @ Robert Sibley

WOD 101024

15-12-9
Power Clean 155/105
Handstand Push-Up

Post time to comments.

JD_Pull.jpg

WOD 101023

"Tabata This"

Tabata Squat
1 Minute Rest
Tabata Kettlebell SDHP 2.0/1.5P
1 Minute Rest
Tabata Pull-Up
1 Minute Rest
Tabata Sit-Up
1 Minute Rest
Tabata Push-Up

Post weakest score in each exercise and total of weakest scores to comments.

Mobility WOD
Hips AND shoulders! These are designed to be particularly good for the SDHP.
1) Jump stretch: hook the back of one foot up on a box or ledge or window sill, then hop forward on the other foot as far as you can, keeping the shin vertical. Lower down into the stretch, 2 min/side.
2) Front of the shoulder: On the banister/railings around the yoga room, grab the railing behind your back and lower down, keeping the shoulder back in the socket. 2 minutes, then take a narrower grip and 2 more minutes.

Amanda_WB.jpg

WOD 101022

A:"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

B: TBS6 Boulder Comp. Touchstone Climbing will once again be hosting the Touchstone Bouldering Series this fall. During the first 5 seasons of the TBS, these comps have grown to some of the largest bouldering comps in the country. This season we will kick off the series with a special Saturday comp at Berkeley Ironworks to celebrate the gyms 10th anniversary, as well as Touchstone's 15th. The other 4 comps will be held on Friday evenings starting at 5pm. The finale will take place at Mission Cliffs, and we are hoping it will be held in our brand new bouldering area. Stay tuned.

All events will include a red point Bouldering comp as well as refreshments, games and prizes. Points will be award for each comp with overall winners being announced after the final comp.

These comps are FREE for Touchstone Members

Post rounds and partial rounds completed in part A and score in part B to comments

Andi_PP2.JPG

3 Rounds

30 Kettlebell Swings 1.5/1.0
7 Muscle-Ups*
10 Deadlift 275/205

*If you cannot do muscle-ups do 21 pull-ups followed by 21 dips for each round.

Post time to comments.

Mobility WOD
Have you SEEN our new box of lacrosse balls? It is glorious. In celebration, today's MWOD is all about the balls.
1) Take one of those bad boys, sit on the floor, and just tuck it right into your glute. Roll around on it 2 min/leg.
2) Lie on your back. Place the ball in your belly button. Move it 2 inches to the side. Holding it there, roll over onto your stomach, and roll around on the ball. 2 min/side.

We definitely need a Prowler (or ideas on how to build one...)!

Fran-Off winner take all $2000.00 prize. Post interest to comments.


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

Beginners:

200 Kettlebell Swings for time (any)

Post time to comments.

Intermediate/Advanced/Regulars:

Foam Rolling/Ball Rolling/MWOD Make-up

AJ_MU.jpg

A: Work up to a 1RM or 3RM in the Back Squat

B: "Jackie"
Row 1000 meters
50 Thruster 45/35
30 Pull-Up

Post load/reps for part A and time for part B to comments.

Mobility WOD
Today we'll focus on the high hamstring - perfect for getting more power out of your drive on the rower. We're going to need to run 5-minute heats on Jackie, so feel free to do this while you wait for your heat to come around, or after you're done. Here's the deal:

Put your foot up on a low box, leg turned out. Keeping your back totally straight, hinge forward at the hip (don't round your back!) and then apply tension by straightening the leg. 2 minutes/leg turned out, and then 2 minutes/leg without the turnout. If you have a lacrosse ball, you can sit on one of the jump boxes, stick the ball under your butt in the insert of the hamstring, then work on straightening your leg. That should feel awesome.

Buddy_Carry.jpg

The Look-Good Naked Paleo Challenge One and Paleo Potluck Series One is coming November 26th. Mark your calendars.

WOD 101017

"Lumberjack 20"

20 Deadlifts 275/185**
Run 400m
20 KB swings 2.0/1.5 pood*
Run 400m
20 Overhead Squats 115/75**
Run 400m
20 Burpees
Run 400m
20 C2B Pull-Ups
Run 400m
20 Box jumps 24/20
Run 400m
20 Squat cleans 95/65**
Run 400m

*sub 70/55 dumbbells
** each athlete gets one bar:
Men: Use 45 pound bar, with 25 pound bumper on inside plus two 45 pound metal or rubber plates on outside: for OHS strip 45s, put on 10s; for squat cleans strip 10s. You must put away your plates as you go for safety reasons: this is part of the workout! Not doing so = DNF.

Women: Use 45 pound with 15s on inside plus 55s on outside. For OHS strip 45s. For squat cleans replace 15s with 10s; OR use 33s + 1 pound weights or collars plus 15s plus 5 pound metal weights plus 55s or equivalents. Strip 55s for OHS, strip 5s for squat cleans; OR use 30 pound bar plus 15s plus 2x 5 pound metal weights plus 55s or equivalents. Strip 55s for OHS, strip 5s for squat cleans. You must put away your plates as you go for safety reasons: this is part of the workout! Not doing so = DNF.

If scaling please work out the plate math in advance: anyone looking like deer in headlights may, at Coach's discretion, be asked to do cardio pilates instead (not that there is anything wrong with that).

Post time to comments.

CFEB - Lewin Style Chipper from doron serban on Vimeo.

WOD 101017

21-15-9

Thruster 115/75
Burpee
KB swing 2.0/1.5 pood

Post time to comments.

PaleoChallenge.jpg

Paleo Challenge One and Paleo Potluck Series One are coming, November 26, 2010. Mark Your calendars.

Come cheer for the home team: WWS4 takes place at Noon, GWPC. If you want to volunteer or judge, post interest to comments, or email Ynez.

WOD 101016

10AM ONLY GWPC

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

Beginners:

As many rounds as possible in 20 minutes:

  • Run 400 Meters
  • Max Rep Push-Ups
Post number of push-ups completed to comments.


Post time to comments.

Intermediate/Advanced/Regulars:

Come cheer for team GPZ!

Jay_Strongman.jpg

Jay Ashman of The Gorilla Pit

WOD 101015

"Jack"

AMRAP in 20 minutes:

115/75 pound Push press, 10 reps
10 KB Swings, 1.5 Pood/1.0Pood
10 Box jumps, 24/20 inch box

Post number of round and partial rounds completed to comments.

Mobility WOD
Today we're going to do a little work on a good, solid rack position for sending a bar overhead (ie, a jerk). Watch the video, then hit these:
1) Chinup position hang in hollow position: 1 minute
2) Stretch band from pullup bar externally rotated (palms up) before dipping torso to apply tension: 2 minutes/arm
3) Chinup position hang in hollow position: 1 minute
4) Rack position stretch with band: 2 minutes/arm

What do you think of that 3-minute hollow rock challenge? I'm in.

Jenn_Squat_HD.jpg

Jenn 185x3 Low-Bar Back Squat at CrossFit Oakland

WOD 101013

21-15-9

Deadlift 275/185
C2B Pull-Up/Pull-Up

Post time to comments.

Mobility WOD
OK, be honest: how many of you have sore backs after heavy deadlifts in a metcon like this? Shame! You know better. If your back hurts, you're doing them wrong, and when you do them wrong, you open yourself up to injury. Either scale the weight responsibly or don't be such a timer junkie and make every rep perfect.

However, it's a good idea to spend a bit of time afterwards decompressing the back and opening up the hips, so do this: simply hang from the rings or pullup bar at a distance where you can relax your legs with your toes on the ground, and just float around there for a couple minutes. Then pigeon pose: vanilla 2 minutes, belly-button to knee 2 minutes, belly-button to foot 2 minutes (each leg, so 12 minutes total).
-Daniel


Paleo_Solution.jpg

The Paleo Solution on Amazon

Paleo Challenge One and Paleo Potluck Series One are coming, November 26, 2010. Mark Your calendars.

A: Work Up to a 1RM in the Bench Press in 30 minutes.

B: Three rounds:
15 Burpee
15 Pull-Up
15 Push-Up

Post load for part A and time for Part B to comments.

Mobility WOD
Today is just a couple simple, painful stretches for the front of the shoulders, which will see a lot of work in the WOD today.
1) Lie face-down on the ground, grabbing a dowel in an arm-curl position over your head. Keep your elbows together and on the ground and move your hands as far out on the dowel as you can, then try to straighten your arms. 4 minutes.
2) Lie on your back, knees up and feet on the ground. Lift your butt up into a low bridge position, and (keeping your shoulders PINNED to the ground) move your forearms up under your spine, then lower your butt to the ground. Don't let those shoulders come up! 4 minutes.

primal-pyramid.jpg






Paleo Challenge One and Paleo Potluck Series One are coming, November 26, 2010. Mark Your calendars.


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

Beginners:

  • 50 C2B Jumping Pull-Up
  • run 1 mile
  • 50 C2B Jumping Pull-Up
Post time to comments.

Intermediate/Advanced/Regulars:

2-2-2-2-2-2-2-2-2-2-2-2 Deadlift @ 50% of 1RM

Focus on explosive speed on each rep.

Post impressions to comments.

Mobility WOD

Want to pull something heavy off the ground, like a barbell or maybe just a big-ass rock?  You're going to need your hips, and the better you can situate the head of your femur into your hip socket, the better-prepared you'll be when you set up for the lift.  We've done the basic hip-socket-scour before, this is the next level, with a stretch band to distract the hip joint a little.  Do it in between your deadlift sets, and see if it helps your setup position.

Polly_CF_2009.jpg

WOD 101011

5:00 ONLY!

30 Squat Clean 155/105
30 T2B
30 Burpee
Run 400 Meters
5 Muscle-Ups*

Post time to comments

*or 20 pull-ups and 20 Ring Dips

-OR-

WWS4 in teams of four with a minimum of one woman.

Mobility WOD
Hey folks, there's not going to be any time today after the workout to hang around and stretch - the gym is gonna kick us out at 6pm promptly. So tackle your Monday workday by watching this video and getting in some quality mobility work at your desk. See how many minutes you can accumulate over the day.

In Teams of Three (modifications at coach's discretion):

100 Back Squat 95/65
150 Towel Pull-Up
80 Back Squat 115/75
120 Towel Pull-Up
60 Back Squat 135/95
90 Towel Pull-Up
40 Back Squat 155/105
60 Towel Pull-Up
20 Back Squat 175/125
30 Towel Pull-Up

Each team gets one barbell.

Mobility WOD
Today's MWOD has two parts: a before and an after. Watch the video, and try to get the band-shoulder stretches in before the workout - they will help your shoulder and wrist positioning on the squat. Then, once the workout is OVER, grab a jump box or a chair and do the isometric stretches he demonstrates at the end. Good luck!

Amanda_Sandbag.jpg

WOD 100109

A: In 20 minutes, work up to a 1RM in the deadlift.

B: AMPAP in 15 minutes of the complex:

5 KB swing 2.0/1.5P
4 Burpee
3 Push-Up
2 "GI Jane"
1 HSPU

Post load for part A and rounds for part B to comments.

Mobility WOD

So yesterday we did flexion and external rotation, and it felt goooood. Didn't it? DIDN'T IT? Well today we get flexion and INTERNAL rotation, ie "the ballerina stretch." Click the video to watch Chris Spealler do vaguely naughty things to a trashcan in a public airport. You think I'm joking, but I'm not. So: Super-quad stretch (jamming that knee into a corner and lifting the chest) for 2.5 minutes per leg, then ballerina stretch for 2.5 more minutes. Go!

Unfortunately, I will not be in class this weekend to lead these sessions, for which I apologize. But I trust that you will BE DILIGENT and do these stretches without me. Your hips will thank you.
-Daniel


Apologies for the website screw-up: if you missed yesterday's awesome (non-rest day) WOD you may do it today.

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

Beginners:

  • 50 KB Swing
  • run 1 mile
  • 50 KB Swing
Post time to comments.

Intermediate/Advanced/Regulars:

2-2-2-2-2-2-2-2-2-2-2-2 Low Bar Back Squat @ 50% of 1RM

Focus on explosive speed on each rep.


Post impressions to comments.

Mobility WOD
You want a better squat, right? Of course you do! Today's MWOD is all about flexion and external rotation of the hip joint (AKA, "a squat"). If you're doing the Low Bar Back Squats, I recommend doing this MWOD somewhere in the middle of your workout, so you can compare how your hips feel before and after stretching them out. Is it easier to drive the knees out? Can you get lower? The weight isn't big, so you're unlikely to hurt yourself - it's a good opportunity to test the limits of your mobility.

Andi_HyperFit.jpg

Andi with the crew at Hyperfit USA/CrossFit Ann Arbor


WOD 101007

8 rounds bottom-to-bottom tabata squats for lowest total round score @ minute 0:00
Run 800 meters @ minute 3:50
AMRAP*
9 Thruster 95/65
9 pull-Up

15 minute limit

Post lowest score in any round for tabata squats plus number of rounds of couplet.

IMG_2897.jpg

WOD 101006

"Fight Gone Bad"!

3 Rounds
1 minute Wall-ball 20/14
1 minute Sumo deadlift high-pull 75/55
1 minute Box Jump 20"
1 minute Push-press: 75/55
1 minute Row (Calories)
1 minute rest

Post score to comments.

Mobility WOD
At long last, we get to some contract-release PNF stretching. This stuff is crazy effective, but is a special kind of pain. We'll start with the classic hamstring stretch demonstrated in the video, at least 2 minutes per leg, then do another 2 minutes per side of the psoas pole/wall stretch from last week. This'll feel great after FGB, which is all about the hips.
-Daniel

SantaClara_Atlanta_Milford101003.jpg

Where's Waldo(ron)?

WOD 100105

A: Work up to a 1RM in the press in 20 minutes

B: Run 200 meters
5 rounds:
10 Wall-Ball 20/14
10 Push-Press 115/75
Run 200 meters.

12 minute limit.

IMG_0147.jpg


WOD 101003

A:3 rounds
15 Deadlift 225/155
15 KB swings 1.5/1.0P
15 HSPU

20 minute limit.

B: Run one mile for time.

Post times for parts A and B to comments.

Mobility WOD
If you've ever had me or Max (or anyone, for that matter) yell at you to get your knees out on a deadlift, squat or thruster, you need to do this MWOD. That is, unless you don't mind gambling with your ACL. Collapsing knees is a serious fault with potentially serious repercussions, but if the threat of injury doesn't do it for you, then consider this: greater mobility in your hip capsule means greater leverage on your deadlift and a more powerful drive out of the thruster, thereby improving your Diane and Fran times. Yeah, NOW you're listening.

Watch the video, then get down on all fours and grind out your hips for four minutes each leg. It might take a little searching around, but find the sticking spots and bathe in the discomfort. Comfort yourself with visions of unbroken thrusters on your next Fran.
-Daniel

Jenn_Amanda_Sandbag.jpg

Come root for Team GPZ at the Weekend Warrior Series Workout #3, at GWPC at 11:00AM!

WOD 101002

GWPC 12:30PM

3 rounds

15 Thruster 95/65
15 Burpee
15 Pull-up

20 minute limit.

Post time to comments.

Mobility WOD
Does anyone else think we should steal the road sign on the corner that says "Shoulder Work Ahead" and fix it to the wall behind the pull-up bars? More shoulders! This one should help you with your turnover on the snatch and fast elbows on the clean, but let's be honest - we could always use more shoulder mobility.

We have a lack of upright poles at GWPC, but you could definitely do this grabbing on to the chainlink fence behind the gym. Assume the bully-victim position and spend 3 minutes per arm winding yourself up like Boz in the video, then finish off with revisiting that rock-bottom squat for 4 minutes. Bam, you're done.

-Daniel

New Club Records

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

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About this Archive

This page is a archive of entries in the WOD category from October 2010.

WOD: September 2010 is the previous archive.

WOD: November 2010 is the next archive.

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