WOD: June 2011 Archives

Friday 110701

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WOD 110701

Timed Effort

GWPC:

30 Box Jump, 30/24
30 KB Swing 2.0/1.5P
30 Burpee

DRG:

30 Box Jump, 24/20
30 KB Swing 1.5/1.0
30 Burpee
30 Double-Under


Post time to comments.

Thursday 110630

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WOD 110630

REST

Beginner WOD, Coach's Choice for those not resting.

Post favored restorative activity to comments.

Wednesday 110629

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WOD 110629

Work up to a 1-Rep Max in the bench press or floor press.

Post 1RM to comments.

Tuesday 110628

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WOD 110628

21-15-9

Box Jump 24/20
Burpee

10 minute limit.

Post time to comments.

Monday 100627

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WOD 100627

21-15-9

Deadlift 225/155
Pull-Up

12 minute limit.

Post time to comments.

Sunday 110626

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Dannny NYC box Jump


WOD 110626

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

WOD:

"Broomstick Mile"
25 Back Squats
25 Front Squats (video link includes Rob Miller Squatting)
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 meters
25 Deadlift
50 Squat Cleans
Run 400 meters
50 Squat Snatches
Run 400 meters


All of this work except for the runs is done with a PVC pipe. The moves are done in synchrony and the run is kept to pace of the slowest runner. Everyone stays together for every rep.

Post time to comments.

Saturday 110625

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WOD 110625

Max Effort

Athletes Choice:

- Perform Wave 2, Week 3 FRONT SQUAT or SQUAT workout:

-AMRAP (As Many Reps As Possible) @ 90% 1RM
-AMRAP (As Many Reps As Possible) @ 90% 1RM
-3-5 sets of 6-8 @ 75% P1RM (Predictive One Rep-Max)

-OR-

5-5-5-5-5 or more FRONT SQUAT or SQUAT. Use the same weight for all five sets. Use more weight than last time.


Timed Effort

15-12-9
Back Squat 135/95
Jump Squat to 1 ft target


DRG
45 Reps Lewin-Style, Front Squat 115/75
2:30 rounds
15 Burpees
AMRAP front squats (until 45 are finished)

Use as many rounds as needed to complete 45 front squats, beginning each round with 15 burpees.

Post results to comments.

Friday 110623

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WOD 110624

GWPC

Max Effort

Athletes Choice:

Wave 2 Week 1 CFEB Strength Beta

Beta Program Spreadsheet:

Download as EXCEL DOC

Download as GOOGLE DOC

- Perform Wave 2, Week 3 PRESS workout:

-AMRAP (As Many Reps As Possible) @ 90% 1RM
-AMRAP (As Many Reps As Possible) @ 90% 1RM
-5 sets of 4-6 @ 75% P1RM (Predictive One Rep-Max)

-OR-

5-5-5-5-5 or more PRESS. Use the same weight for all five sets. Use more weight than last time.


Timed Effort

3 rounds
Run 400 Meters
15 Push-Press 115/75
50 double-under

15 minute limit.


DRG

Max Effort

Work up to a Max set of 5 reps in 20 minutes.

Timed effort

5 rounds
Run 250 meters
8 wall-ball 20/14
7 Push-Press 95/65


Post results to comments.

Thursday 110623

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Games competitors will be required to wear all Reebok gear this year:

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Ever had trouble figuring out who is who when watching a CrossFit competition
? This year, we're adding numbered uniforms to remove all doubt. Last year, more than 130,000 people tuned in to the live Web cast. This year, we've had nearly 2 million absolute unique visitors and more than 30 million page views on the Game site since the Open started.

Having numbered uniforms is essential to give fans the ability to track the competition. We've worked closely with Reebok to create a look and fit that works for our sport. For months now, they've been meeting with top athletes, designing materials, colors, styles, cuts, and variety that fit the CrossFit athlete. Sure, we'll miss some of the craziness and creativity of the old outfits, but the gains for spectating are surely worth it.

Great and helpful? Horrifying corporate sellout? Something else? Post thoughts to comments.

WOD 110623

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

Tabata This:

Tabata

Row
Pull-Up (or jumping pull-up)
Push-Up
Sit-Up
Squat

One minute rest between exercises.

This will be done FGB style: start at any station and rotate clockwise: row>pull-up>push-up>sit-up>squat>row

Here is the original old-school, explanation of the WOD from a decade ago, including words of wisdom from Mark Twight(!)

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) 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 five stations.
Some performance insights and a scoring example from Mark Twight:

Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work
Rowing first reduces reps on all other exercises
Rowing reps are not seriously affected if done last
Improvement happens really fast when the workout is done consistently (bimonthly).
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 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
13 sit-up
12 row (use the calorie counter and call each calorie a rep)
This score is a 53.


Post score to comments.

Wednesday 110622

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Opening day WOD at Diablo Rock Gym

We are happy to announce that we have expanded the CrossFit program to Diablo Rock Gym. There is no fee for this service upgrade. If you have been wanting to try CrossFit, but cannot commit to the on-ramp, we have a special situation at DRG: For the first month of the program, ending July 21, all classes, 7 days a week are open to all: no experience needed. The schedule is online at http://crossfiteastbay.com/weekly-schedule.html.

The opening day was a big success with 55 or more folks in attendance and over 40 doing the workout. The first workout was a classic example of a CrossFit WOD (workout of the day) which was doable by anyone. We started by deadlifting 5000 pounds (2500 for women) using any weight.  Then we did an equal number of reps in three other exercises and ended with a brief run. Example: Suzie Raindrop uses 100 pounds for the deadlift (2500/100=25) so it takes her 25 reps. She then does 25 box jumps (or step-ups), 25 Russian Kettlebell Swings and 25 burpees. She finishes the workout by running around the building and yelling "Time"!

Joe D. won the WOD for the men with a blazing time of 3:35 (and throwing in extra high box-jumps just because), using 285 pounds for the deadlift (14 reps) Max and Harold were not far behind, but their strategy of using big weight (335 and 315) to cut down the reps turned out to be a mistake. Ernesto did 405x8 (!) but had to move to a smaller weight and did not finish 10 reps at the full weight. Andrea Lewin took 1st for the Women with a fast time of 4:53.

After a delicious paleo-ish lunch (Thanks to Hans and Mike!) we went to the challenges. Andre won the max 550 pound tire flips in 1:00 for the men with an unbeatable 15 flips. Haya took it for the women with one flip. Ynez managed one flip off a 2 inch riser. Andrea L. took the max rep muscle-ups for the women with three and Matthew F for the men with 5. The muscle-up set-up was less than ideal.  Mauricio of Absurd Recreation, a stealth CF facility, took the double-under challenge with 140 doubles. Harold set a new CFEB record of 124 reps.

Thanks to all who helped and participated, it was awesome!

WOD 110622

GWPC

Max Effort

Wave 2 Week 3 CFEB Strength Beta

DEADLIFT

-AMRAP (As Many Reps As Possible) @ 90% 1RM (one AMRAP only)
-At least 3 and not more than 5 sets of 4-6 reps @ 75% P1RM (Predictive One Rep-Max)

Timed Effort

3 Rounds
15 Hang Squat Clean 115/75
15 Burpee


DRG

Max Effort

Deadlift 7-7-7-7-7 or more

Timed Effort

3 Rounds
15 Front Squat 115/75
15 Burpee


GWPC AND DRG

Optional Work

As Many Boulder Problems As Possible in 20 minutes. No repeats. Shoes available for free from front desk (this is a courtesy for CrossFit classes when bouldering is programmed, there is a charge otherwise).


Post workout results to comments.

Tuesday 110621

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The big tent at DRG

WOD 110621

Timed Effort

Via .com:

Three rounds:
50 Double-Unders
25 Wallball "2-for-1s", 20/14

Post time to comments.

Monday 110620

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WOD 110620: GWPC

Max Effort

- Perform Wave 2, Week 3 Bench workout:

-AMRAP (As Many Reps As Possible) @ 90% P1RM (Predictive One Rep-Max)
-AMRAP (As Many Reps As Possible) @ 90% P1RM
-5 sets of 4-6 reps @ 75% P1RM

-OR-

5-5-5-5-5 or more Bench. Use the same weight for all five sets. Use more weight than last time.


Timed Effort

21-15-9 C2B Pull-Up
42-30-18 Push-Up

12 minute limit.

Post Loads and reps in part A and time in part B to comments.


WOD 110620: DRG

Max Effort

5 rounds:

2 minutes AMRAP Ring Push-Up
2 minutes rest


Timed Effort

21-15-9
Pull-Up
Push-Up

Post Loads and reps in part A and time in part B to comments.

Sunday 110619

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Opening Day WOD & BBQ at Diablo Rock Gym, Sunday June 19 (Father's Day) at 11AM.

GWPC Classes will be cancelled. Come to DRG instead.

Here is the WOD (Workout Of the Day). EVERYONE will be able to do this workout, we will scale or modify the movements as needed to accommodate ANYONE:

Deadlift 4000 pounds (men), using any weight
Deadlift 2500 pounds (women), using any weight

Perform the same number of reps as deadlift, above, in the following movements:

1. Box Jump (or step up) 24 inches, (men)
Box Jump (or step up) 20 inches (women)

2. Russian Kettlebell Swing 53 pounds (men)
Russian Kettlebell Swing 35 pounds (women)

3. Burpees

Run 300 meters (or row 375 meters)

Example 1: Suzie Raindrop uses 100 pounds for the deadlift (2500/100=25) so it takes her 25 reps. She then does 25 box jumps (or step-ups), 25 Russian Kettlebell Swings and 25 burpees. She finishes the workout by running around the building and yelling "Time"!

Example 2: Johnny Average uses 335 pounds for the deadlift (3500/335=12) so it takes him 12 reps. He then does 12 box jumps (or step-ups), 12 Russian Kettlebell Swings and 12 burpees. He finishes the workout by rowing 375 meters and yelling "Time"!


Bonus Father/Son or Daughter Workout:

Carry Son or Daughter 150 meters.
Son or Daughter performs 50 Jump squats minus their age.

Jump squats: we will accept pretty much anything from little kids


Challenges:

1. Max tire flips in one minute 550 pounds
2. Max deadlift
3. Max ground to overhead
4. Max rep double-under, two attempts
5. Max rep pull-ups
6. Max rep handstand push-ups
7. Longest hang off bar, two hands
8. Max rep muscle-up


Food and drink will be provided, but you may contribute to the cause!


Saturday 110618

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Rob Orlando 275 Thruster at Northeast Regional


Opening Day WOD & BBQ at Diablo Rock Gym, Sunday June 19 (Father's Day) at 11AM.

GWPC Classes will be cancelled June 19th. Come to DRG instead.

Here is the WOD (Workout Of the Day) we will do on Sunday. EVERYONE will be able to do this workout, we will scale or modify the movements as needed to accommodate ANYONE:

Deadlift 4000 pounds (men), using any weight
Deadlift 2500 pounds (women), using any weight

Perform the same number of reps as deadlift, above in the following movements:

1. Box Jump (or step up) 24 inches, (men)
Box Jump (or step up) 20 inches (women)

2. Russian Kettlebell Swing 53 pounds (men)
Russian Kettlebell Swing 35 pounds (women)

3. Burpees

Run 300 meters (or row 375 meters)

Example 1: Suzie Raindrop uses 100 pounds for the deadlift (2500/100=25) so it takes her 25 reps. She then does 25 box jumps (or step-ups), 25 Russian Kettlebell Swings and 25 burpees. She finishes the workout by running around the building and yelling "Time"!

Example 2: Johnny Average uses 350 pounds for the deadlift (3500/350=10) so it takes him 10 reps. He then does 10 box jumps (or step-ups), 10 Russian Kettlebell Swings and 10 burpees. He finishes the workout by rowing 375 meters and yelling "Time"!

WOD 110618

Max Effort

Athletes Choice:

Wave 2 Week 2 CFEB Strength Beta

Beta Program Spreadsheet:

Download as EXCEL DOC

Download as GOOGLE DOC

- Perform Wave 1, Week 3 FRONT SQUAT or SQUAT workout:

-AMRAP (As Many Reps As Possible) @ 85% 1RM
-AMRAP (As Many Reps As Possible) @ 85% 1RM
-3-5 sets of 6-8 @ 70% P1RM (Predictive One Rep-Max)

-OR-

5-5-5-5-5 or more FRONT SQUAT or SQUAT. Use the same weight for all five sets. Use more weight than last time.


Timed Effort

200 Meter Walking Lunge


Post load and reps in part A and time + number of steps in part B to comments.

Friday 110617

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Jenn Rappelling off Eichorn's Pinnacle

WOD 110618

Max Effort

Athletes Choice:

Wave 1 Week 3 CFEB Strength Beta

Beta Program Spreadsheet:

Download as EXCEL DOC

Download as GOOGLE DOC

- Perform Wave 2, Week 2 PRESS workout:

-AMRAP (As Many Reps As Possible) @ 85% 1RM
-AMRAP (As Many Reps As Possible) @ 85% 1RM
-At least 3 and not more than 5 sets of 6-8 @ 70% P1RM (Predictive One Rep-Max)

Explanation:

-Do as many reps as possible of PRESS at 85% of your best single or projected single.
-Use the formula weight*reps/30+weight to calculate a new predictive one-rep max (P1RM). For example 300#*11 reps: 300*11/30+300=410
-Use the new P1RM to generate the weight for your sets of 6-8. In the above example 410*.7=245 pounds. So the athlete would perform at least three but not more than five sets of ten reps.

-OR-

5-5-5-5-5 or more PRESS. Use the same weight for all five sets. Use more weight than last time.


Timed Effort

Four rounds
Run 400 meters
15 push-press 115/75

Thursday 110616

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Iceland Annie


Powerlifting meet at CrossFit Pleasanton July 24th with CrossFit division: who is in?

Opening Day WOD & BBQ at Diablo Rock Gym, Sunday June 19 (Father's Day) at 11AM.

GWPC Classes will be cancelled June 19th. Come to DRG instead.


WOD 110616

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

5 rounds:
Run 200m
15 Wall Ball (20/14)
15 Push-Ups

Post time to comments.

Wednesday 110615

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Photo by Tom Campitelli

Opening Day WOD & BBQ at Diablo Rock Gym, Sunday June 19 (Father's Day) at 11AM.

GWPC Classes will be cancelled June 19th. Come to DRG instead.

DRG Opening Day WOD (WOD idea via MJ @ CFO):

In teams of two (or lone wolf)
Each team Deadlifts 7500/5000 pounds
Each team does Box Jumps 24/20 x the number of deadlifts they performed
Each team does Kettlebell Swings 1.5/1.0 x the number of deadlifts they performed
Each team does push-ups x the number of deadlifts they performed
Each team does pull-ups x the number of deadlifts they performed

RULES

each team gets one bar: each team member may use different weights, but they must use the same weight all they way though. Example Susie uses 155 and Johnny uses 225. They may switch the weight as often as they wish to break up the reps, but Susie always uses 155 and Johnny always uses 225.

Each team member must do at least 1/3 of the reps of each exercise.

Box Jump standard: step ups are allowed: two step-ups equals one box jump

Kettlebell standard: Russian (kettlebell must pass above eyes)

Push-up standard: from a prone position to a plank position, anyway anyhow

Pull-Ups standard: team members must go from full lockout under the bar to chin over the bar: team members may assist or "boost" those unable to do a full pull-up.



Opening day challenges:

1. Max tire flips in one minute 550 pounds
2. Max deadlift
3. Max ground to overhead
4. Max rep double-under, two attempts
5. Max rep pull-ups
6. Max rep handstand push-ups
7. Longest hang off bar, two hands
8. Longest hang off bar, one hand
9. Max rep muscle-up

WOD 110525

Max Effort

Athletes Choice:

Wave 1 Week 3 CFEB Strength Beta

Beta Program Spreadsheet:

Download as EXCEL DOC

Download as GOOGLE DOC

- Perform Wave 1, Week 3 DEADLIFT workout:

-AMRAP (As Many Reps As Possible) @ 85% 1RM
-AMRAP (As Many Reps As Possible) @ 85% 1RM
-At least 3 and not more than 5 sets of 6-8 @ 70% P1RM (Predictive One Rep-Max)

Explanation:

-Do as many reps as possible of DEADLIFT at 85% of your best single or projected single.
-Use the formula weight*reps/30+weight to calculate a new predictive one-rep max (P1RM). For example 300#*11 reps: 300*11/30+300=410
-Use the new P1RM to generate the weight for your sets of 6-8. In the above example 410*.6=245 pounds. So the athlete would perform at least three but not more than five sets of six to eight reps.

-OR-

5-5-5-5-5 or more DEADLIFT. Use the same weight for all five sets. Use more weight than last time.


Timed Effort:

9-15-21
Stiff Leg Deadlift 155/105
Pistol each leg

Optional:

100 sit-ups

Post load and reps in part A and time in part B to comments.

Tuesday 110614

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New L1 Trainers Harold and Andrea (Andi) above. Harold will be part of a new Affiliate in Alameda. Andrea will be interning at CrossFit East Bay and teaching Thursdays 6:15 at GWPC and Sundays 11AM at DRG. She will also be accepting personal training clients.

WOD 110614

Timed Effort

3 Rounds
1 minute handstand push-up
1 minute pull-up

3 rounds
1 minute thruster 95/65
1 minute burpee

3 rounds
1 minute box jump 24/20
1 minute kettlebell swing 1.5P/1.0P

each couplet can be done in either order.

Post total reps to comments.

Monday 110613

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More progress at Diablo Rock Gym


FLASHMOB WOD @ Diablo Rock Gym TONIGHT, 6:30PM



Opening Day WOD & BBQ at Diablo Rock Gym, Sunday June 19 (Father's Day) at 11AM.

GWPC Classes will be cancelled June 19th. Come to DRG instead.


Fat Loss

If you have visible abs, this is not for you (see hard-gainers, below).

On your own:

Sprint 8, run or row:
8 intervals, 30 seconds all out, 90 seconds easy (16 minutes).

Follow with Post-Workout Recovery shake or meal.


WOD 110613

Max Effort

Athletes Choice:

Wave 2 Week 2 CFEB Strength Beta

Beta Program Spreadsheet:

Download as EXCEL DOC

Download as GOOGLE DOC

- Perform Wave 1, Week 3 BENCH workout:

-AMRAP (As Many Reps As Possible) @ 85% 1RM
-AMRAP (As Many Reps As Possible) @ 85% 1RM
-At least 3 and not more than 5 sets of 8-10 @ 70% P1RM (Predictive One Rep-Max)

Explanation:

-Do as many reps as possible of BENCH at 85% of your best single or projected single.
-Use the formula weight*reps/30+weight to calculate a new predictive one-rep max (P1RM). For example 300#*11 reps: 300*11/30+300=410
-Use the new P1RM to generate the weight for your sets of 8-10. In the above example 410*.6=245 pounds. So the athlete would perform at least three but not more than five sets of 8-10 reps.

-OR-

5-5-5-5-5 or more BENCH. Use the same weight for all five sets. Use more weight than last time.


Timed Effort:
10 rounds
20 seconds Kettlebell Swing
10 seconds rest
20 seconds Push-up
10 seconds rest


Optional Work


50 reps of ONE of the following:
pull-up (any)
Dumbbell row
Arm curl

Post load and reps in part A and reps completed in part B to comments.





DRG WOD TONIGHT
"JACKIE"
1000m row/900m run
50 thrusters (45/30)
30 Pull-ups

Sunday 110612

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Yet more pull-up bars at Diablo rock gym - frame will be raised by 4 feet and covered creating a 600 sq ft indoor/outdoor CF space.


Opening Day WOD & BBQ at Diablo Rock Gym, Sunday June 19 (Father's Day) at 11AM.

GWPC Classes will be cancelled June 19th. Come to DRG instead.


WOD 110612

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

5 rounds
9 press 45/30
15 back squat 45/30
21 Jumping pull-ups

Post time to comments.

Saturday 110611

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Opening Day WOD & BBQ at Diablo Rock Gym, Sunday June 19 (Father's Day) at 11AM.

GWPC Classes will be cancelled June 19th. Come to DRG instead.

11AM - WOD
Noon - Paleo Lunch (+ non-paleo bev)
1PM - challenges, games, etc.

This is a FREE event. Bring friends and family, and folks who are wondering what this CF thing is all about.

More details to follow.

As always, your membership in all Touchstone gyms is fully reciprocal, and there will be no additional charge for this upgrade in services.


Fat Loss

If you have visible abs, this is not for you (see hard-gainers, below).

On your own:

Sprint 8, run or row:
8 intervals, 30 seconds all out, 90 seconds easy (16 minutes).

Follow with Post-Workout Recovery shake or meal.


Hard-gainers Workout:

Eat one gram of animal protein per pound of body-weight.


WOD 110520

Max Effort

Athletes Choice:

Wave 2 Week 1 CFEB Strength Beta

Beta Program Spreadsheet:

Download as EXCEL DOC

Download as GOOGLE DOC

- Perform Wave 1, Week 2 FRONT SQUAT or SQUAT workout:

-AMRAP (As Many Reps As Possible) @ 80% 1RM
-AMRAP (As Many Reps As Possible) @ 80% 1RM
-At least 3 and not more than 5 sets of 8-10 @ 65% P1RM (Predictive One Rep-Max)

Explanation:

-Do as many reps as possible of FRONT SQUAT or SQUAT at 80% of your best single or projected single.
-Use the formula weight*reps/30+weight to calculate a new predictive one-rep max (P1RM). For example 300#*11 reps: 300*11/30+300=410
-Use the new P1RM to generate the weight for your sets of 8-10. In the above example 410*.6=245 pounds. So the athlete would perform at least three but not more than five sets of eight-ten reps.

-OR-

5-5-5-5-5 or more FRONT SQUAT or SQUAT. Use the same weight for all five sets. Use more weight than last time.


Timed Effort

Team Workout 6, CrossFit Regionals 2011

Team workout: each team must have an awesome name.

In teams of four, chosen at random (or lone wolf if logistically needed and/or possible):

For time:
Row 20 calories
30 Burpees
30 ground-to-overhead (115/75)
30 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)
150 foot Sprint

General Rules:

Teams of four are comprised of two men and two women This is a chipper workout. All four athletes perform the entire workout. Athletes begin behind the line. At Go, the first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. The athlete in front does not have to wait for anyone behind. A team's result is the total time for all 4 members to go through the workout. There is a 20-minute time cap. If a team cannot finish in the time cap, their result is the time cap plus a one second penalty for each rep not completed.

Full Rules


Post load and reps in part A and team name plus time in part B to comments.

Friday 110610

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CrossFit East Bay is proud to announce that we will be bringing CrossFit to our sister facility Diablo Rock Gym Starting Sunday June 19th. Doron Serban will be teaching the initial classes. Watch this space for upcoming details on On-Ramps, schedule, facilities, trainers, personal training and etc.!

As always, your membership in all Touchstone gyms is fully reciprocal, and there will be no additional charge for this upgrade in services.


On-Ramps are back on:

GWPC ON-RAMPS
"Kilo" On-Ramp at GWPC: June 21-July 7 T/TH 7AM
"Lima" On-Ramp at GWPC: July 6-25 M/W 7:30PM
DIABLO ROCK GYM ON-RAMPS
"Alpha" On-Ramp at Diablo Rock Gym - July 11-22 M/W/F 6:30AM
"Beta" On-Ramp at Diablo Rock Gym - July 14-30 T/TH 7:30PM


Fat Loss

If you have visible abs, this is not for you (see hard-gainers, below).

On your own:

Sprint 8, run or row:
8 intervals, 30 seconds all out, 90 seconds easy (16 minutes).

Follow with Post-Workout Recovery shake or meal.



WOD 110610

Max Effort

Athletes Choice:

Wave 2 Week 1 CFEB Strength Beta

Beta Program Spreadsheet:

Download as EXCEL DOC

Download as GOOGLE DOC

- Perform Wave 2, Week 1 PRESS workout:

-AMRAP (As Many Reps As Possible) @ 80% 1RM
-At least 3 and not more than 5 sets of 8-10 @ 65% P1RM (Predictive One Rep-Max)

Explanation:

-Do as many reps as possible of PRESS at 80% of your best single or projected single.
-Use the formula weight*reps/30+weight to calculate a new predictive one-rep max (P1RM). For example 300#*11 reps: 300*11/30+300=410
-Use the new P1RM to generate the weight for your sets of 8-10. In the above example 410*.6=245 pounds. So the athlete would perform at least three but not more than five sets of ten reps.

-OR-

5-5-5-5-5 or more PRESS. Use the same weight for all five sets. Use more weight than last time.


Timed Effort

30 Double-under
21 Press 95/65
30 Double-under
21 Push-Press 95/65 (cannot redip)
30 Double-under
21 Push-Jerk 95/65 (must redip)


10 minute limit.


Optional Work

50 of ONE of the following:
- Close-Grip Bench Press
-Tricep Kick-Back
-Tricep Push-Down


Post load and reps in part A and time in part B to comments.

Wednesday 110608

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Juliet_On_Ramp.JPG

FLASHMOB WOD @ Diablo Rock Gym TONIGHT, 6:30PM


New Guidelines for Olympic Lifting at Berkeley Ironworks:

- Never drop metal plates
- Please do not drop the weight on warm-up sets
- Please do not drop on deadlifts or non-OLY lifts
- Please do not drop when you can feasably and safely lower to the ground
- Please drop from shoulder rather than overhead when possible
- Please drop from waist rather than shoulder when possible
- It is acceptable to drop on maximal lifts
- Always drop failed attempts when not doing so would risk injury

- CrossFit metcons cannot be performed with a weight and/or intensity which require dropping: we have other facilities where you can do this: contact Max at info@crossfiteastbay.com for more information.

You may also contact Lyn, the General Manager of BIW.


WOD 110608

Max Effort

Athletes Choice:

Wave 2 Week 1 CFEB Strength Beta

Beta Program Spreadsheet:

Download as EXCEL DOC

Download as GOOGLE DOC

DEADLIFT (No bouncing, no touch-and-go)

-AMRAP (As Many Reps As Possible) @ 80% 1RM (one AMRAP only)
-At least 3 and not more than 5 sets of 8-10 reps @ 65% P1RM (Predictive One Rep-Max)

Explanation:

-Do as many reps as possible of LIFT at 80% of your best single or projected single.
-Use the formula weight*reps/30+weight to calculate a new predictive one-rep max (P1RM). For example 300#*11 reps: 300*11/30+300=410
-Use the new P1RM to generate the weight for your sets of 8-10. In the above example 410*.6=245 pounds. So the athlete would perform at least three but not more than five sets of eight to ten reps.

-OR-

5-5-5-5-5 or more DEADLIFT. Use the same weight for all five sets. Use more weight than last time.


Timed Effort

3 Rounds
15 Power Clean 95/65
15 Push-Press 95/65


Optional Work

As Many Boulder Problems As Possible in 20 minutes. No repeats. Shoes available for free from front desk (this is a courtesy for CrossFit classes when bouldering is programmed, there is a charge otherwise).






DRG WOD TONIGHT
"GRACE"
30 Reps for time
Clean + Jerk (135/95)


Post Weight, reps and predictor in part A and time in part B to comments.

Tuesday 110607

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20110603-norcal-chynathruster.jpg

CrossFit East Bay is proud to announce that we will be bringing CrossFit to our sister facility Diablo Rock Gym Starting Sunday June 19th. Doron Serban will be teaching the initial classes. Watch this space for upcoming details on On-Ramps, schedule, facilities, trainers, personal training and etc.!

As always, your membership in all Touchstone gyms is fully reciprocal, and there will be no additional charge for this upgrade in services.

WOD x110607

Fat Loss

In a fasted state (nothing but black coffee or water consumed, first thing in the AM):

50 burpees
Row 2K
Run 1 mile


Follow with Post-Workout Recovery shake or meal.

Timed Effort

Four Rounds
Run 400 meters
10 Burpees
50 Double-Unders

Post time to comments.

Optional Work

3X15 OHS for maximum depth and excellent form, light weight

Post time to comments.

Saturday 110603

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hanspull-up.JPG

New Pull-Up bar at Diablo Rock Gym

CrossFit East Bay is proud to announce that we will be bringing CrossFit to our sister facility Diablo Rock Gym Starting Sunday June 19th. Doron Serban will be teaching the initial classes. Watch this space for upcoming details on On-Ramps, schedule, facilities, trainers, personal training and etc.!

As always, your membership in all Touchstone gyms is fully reciprocal, and there will be no additional charge for this upgrade in services.

WOD 110603

Max Effort:

In teams of 3, at least one man or one woman:

300 burpees
150 thrusters, 95/65

Partition the reps however you want.
Only one person can do thrusters at one time
Each team gets a "pet rock" (2 pood kettlebell). The rock cannot be put down until all 450 reps are complete.*

*50 burpee penalty for each time the rock touches the ground. No reps can be performed while the rock is on the ground.

Post time and team name to comments.

Friday 110603

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Andrea performs 6X static muscle-ups at CrossFit Dixe, St. George UT. New club record.

CrossFit East Bay is proud to announce that we will be bringing CrossFit to our sister facility Diablo Rock Gym Starting Sunday June 19th. Doron Serban will be teaching the initial classes. Watch this space for upcoming details on On-Ramps, schedule, facilities, trainers, personal training and etc.!

As always, your membership in all Touchstone gyms is fully reciprocal, and there will be no additional charge for this upgrade in services.

WOD 110603

Timed Effort

"Fight Gone Hideously Wrong"

3 Rounds:

1 minute Power Clean 115/75
1 minute Double-Squat Wall-Ball
1 minute Kettlebell Snatch, 1.5, 1.0P
1 minute Box Jump 30/24
1 minute Push-Press 115/75
1 minute rest

Post time to comments.


Special WOD @ Diablo Rock Gym 6:30PM

Lucky 7's (adapted from "The Seven")

7 Rounds:

30 seconds Push-ups (games standards)
30 seconds Thrusters @ 95/65
30 seconds V-Ups
30 seconds Deadlifts @ 225/155
30 seconds Burpees
30 seconds KB Swings @ 2P/1.5P
30 seconds Pull-ups

The goal is Virtuosity (impeccable technique with high speed)


Any athlete that completes both workouts as Rx, with a combined score of 400 will receive a CFEB shirt.

Post time to comments.


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 June 2011.

WOD: May 2011 is the previous archive.

WOD: July 2011 is the next archive.

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Schedule

Contact/Location

info@crossfiteastbay.com

Trainers/Maximus (Owner)
Trainers/Ynez (Life Coaching)
Trainers/Rafael (Running)
Trainers/Andrea (CF Body, Co-Owner)
Trainers/Jessica (Olympic Lifting)


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520 20th Street
Oakland CA
94612
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