Wednesday, July 31, 2013

Thursday 130801

Jason Khalipa and Rich Froning in “The Cincos”

Photo courtesy of Ynez

Thursday 130801

Monday, July 29, 2013

Tuesday 130730

Travel WOD

Travel WOD

Travel WOD, No Excuses!


5 rounds

overhead log lunge around garden

10 wet grass burpee over log

10 push press log

10 log squats

100yd sprint

Programmed by: Karl and Kathleen

Grid postponed due to CrossFit Games

Tuesday 130730

Wednesday, July 24, 2013

Thursday 130725

Thursday 130725

What Do I EAT??


While you cannot make changes without getting to the gym, it is proper lifestyle habits that support those positive adaptations. Primary among these habits is nutrition quality. CrossFit East Bay generally encourages a diet based on food quality:

  • Whole foods: meat, fish, fowl, eggs, vegetables, fruits, nuts, seeds, low-GI starches (sweet potato, etc.), dairy for some, oats and rice for some (hard-chargers)

  • Adequate water or fluid intake

  • Supplement your diet with high quality protein powder

  • Avoiding junk at least 80% of the time, 100% is better: avoid processed foods, sugar, fried foods, alcohol

  • Consuming alcohol is not compatible with optimally increasing athletic performance. More than a glass or two of wine a day will have a very negative effect. It is a dehydrating metabolic poison.

Individual metabolisms vary and there is no one-size-fits-all solution. Optimal diets for health are not necessarily the best tools for changing body composition. The “Weight Loss” and “Weight Gain” diets in the table below, are actual “diets” (not permanent) the “Performance” (Hard-Charging Comp or Weekend Warrior CrossFitter) and “Health” (Average person, doing CrossFit as a fitness system) are lifetime healthy lifestyle choices.

Diet Type:Weight GAINPerformanceHealthWeight LOSS
Cheeseburger/Fries/Shake, etc YES NO NO NO
“Eat Like it is Your Job” YES YES NO NO
Low-Carb Paleo NO NO MAYBE YES
Ketogenic NO NO NO YES
Zone (weigh and measure) NO YES YES YES

Cheeseburger/Fries/Shake: this is ONLY for the true hard-gainer, the person who is naturally VERY skinny (can see abs, veins all over body, no excess fat at all). Essentially eat anything put in front of you. Obviously not the healthiest thing in the world, only to gain weight short-term. MUST be combined with heavy lifting (CrossFit, etc.)

Eat Like It Is Your Job“: This is for hard-gainers and hard-chargers (“performance”). No skipped meals, no going hungry. Eat for function, not only for enjoyment. Eat. Then eat some more. Eat after you are full. If you gain significant body-fat from doing this, eat less.

The Paleo Diet, via Robb Wolf. This is the most popular diet among CrossFitters. Restrictive.

  • Allows meat, fish, fowl, eggs, vegetables, fruits, nuts, seeds

  • Does not allow dairy, grains, beans, legumes, sugar, fried foods

  • Looks the other way for: tequila “paleo margarita

The Primal Diet, via Mark’s Daily Apple. More moderate and easier to follow than some systems, but you must be able to be moderate when called for.

  • Allows meat, fish, fowl, eggs, vegetables, nuts, seeds

  • Does not allow grains, beans, legumes, sugar, fried foods

  • Allows in moderation: fruit, dairy, alcohol and dark chocolate

Primal + Oats +Rice: Add steel-cut oats and rice products to the above to ensure adequate carb intake. This is our recommendation for most lean or reasonably lean CrossFitters who train hard 5X a week.

Low-Carb Paleo: Good for weight loss, good for people who carry body fat. Good for diabetics.

Ketogenic Diet: Clinically proven to be best diet for weight loss. Very hard to comply with.

The Zone Diet, via Barry Sears. This is the official CrossFit diet.It is difficult to adhere to because of the below requirements;

  • Allows all foods

  • Everything must be weighed and measured at all times

  • Must follow 40/30/30 Carb/Protein/Fat macro-nutrient balance at all times

Zone/Paleo. This is the diet for those looking to squeeze out every last drop of performance from their diets.

This is the diet of Matt Chan who took second place at the 2012 CrossFit Games at the age of 37.



What Do I EAT??

Monday, July 22, 2013

Tuesday 130723

Tuesday 130723

Sweet Potato Pie - A Post-Workout Shake

Place in a blender:

1 scoop Isopure unflavored protein powder

1 Baked sweet potato, peeled

1/2 Teaspoon chopped ginger

1 cup skim milk

Dash of ground cinnamon

Blend. Enjoy!


  • Baked sweet potato is interchangeable with canned pumpkin.

  • A brave soul could add 1/2 cup of frozen spinach to this for a greener shake.

  • If you buy pre-chopped ginger, check the label to make sure you’re not also getting high-fructose corn syrup.

Sweet Potato Pie - A Post-Workout Shake

Sunday, July 14, 2013

Monday 130715

Hello CrossFit East Bay,

In order to come down from my recent mile-high concept perspective and put some boots on the ground, I will be teaching or co-teaching all classes this week. This is to enable me to get a feel from what is going on in all of our classes and programs as move towards a much more rich and complex program. If you have questions or suggestions about our programs, here or at JLS, I would like to hear them.

I am also doing all of the programming this week as well as participating in all the WODs (Murph will be 1/2 volume).

- Maximus

Monday 130715

Thursday, July 11, 2013

Tuesday, July 9, 2013

Wednesday 130710

Wednesday 130710

Secret Squirrel Workouts

We often see our clients doing “extra” or “secret squirrel” programming during open gym hours. We do of course, expect and enjoy seeing you do extra work and honing in on your weaknesses.

We do, however, respectfully suggest that our program is a comprehensive strength and conditioning program that the vast majority of you are not likely to improve upon by adding additional heavy lifting. The most common injury that we see is new trainees (under one year of lifting experience) hurting their backs with additional, maximal deadlifts. We also see folks fry their CNS with  SS heavy lifting all the time.

If you need extra work to improve outside of class, we strongly suggest that most of you leave the programming of heavy deadlifts, squats, overhead lifts, and to a lesser extent, bench presses to us, as well as maximal OLY lifts and other intense maximal activities.

If you want extra work here is partial list of things we suggest:

  • OLY work for FORM, not weight, for example 3×5 hang squat snatch at 60% of 1RM

  • Skill work at non-maximal intensities for example:

    • 7×5 Wall-Ball, with perfect form

    • 3×7 Butterfly pull-up or attempt

    • Handstand walks

    • 3×7 T2B

    • etc.

  • Speed work: 12×2 Box Squat or Bench Press at 50-60% of 1RM.

  • Recovery pace run or row up to 5K

This is by no means a comprehensive list but the idea is: work skills and speed when you are fresh: this will carry over into WODs and cannot be done in the other direction (you cannot do perfect form in a WOD, or at least you cannot learn to do it if you don’t already have it).

Secret Squirrel Workouts