Friday 130628
Thursday, June 27, 2013
The NorCal Affiliate Showcase
At The Fitness Expo – Northern Califormia
(Warning: link goes to page that plays MUSIC)
CrossFit East Bay is sending two teams to compete on Saturday, June 29
The Grasshoppers:
- Jacqui
- Jill
- Jed
- Mino
The East Baybarians:
- Chelsea
- Andi
- Alex
- Zach
Where:
Santa Clara Convention Center
The NorCal Affiliate Showcase will be in Area “F”
Cost:
Non-refundable tickets may be purchased for $20 at the door or online
Print this coupon to get $10 off ticket price at the door!
Parking is free!
Heat Times:
- Spectators may enter at 10am
CFEB Grasshoppers (Intermediate team): Heat 3 (10:45am / 1:21pm / 4:03pm)
CF East Baybarians (Rx team): Heat 7 (11:45am / 2:33pm / 4:51pm)
What to bring:
- Wear your CFEB T-shirt!
- Bring water, it’s unclear whether you’re allowed to bring snacks into the venue.
- Please do not bring: alcohol or pets.
Workout Information:
All other event information can be found here
The NorCal Affiliate Showcase
Wednesday, June 26, 2013
Tuesday, June 25, 2013
Sunday, June 23, 2013
Saturday, June 22, 2013
Friday, June 21, 2013
Thursday, June 20, 2013
Wednesday, June 19, 2013
Tuesday, June 18, 2013
Sunday, June 16, 2013
Monday 130617
Nicole N. is getting married on Saturday, June 22! We get to celebrate with a wedding WOD!
Monday 130617
Saturday, June 15, 2013
Legendary Competitor Tryout Results
Mino & Chelsea Clean & Jerk
The tryouts are over and the results are in!
Rx Team:
- Andrea
- Chelsea
- Alex Hall
- Zach Seale
Sc Team:
- Jacqui
- Jill
- Mino
- Harold
Jacqui and Mino are the Rx Team alternates. Jess Brown-Reddit and Jed are the SC team alternates.
| Rank | Name | score | Name | Score |
| 1 | Alex/Zach | 7 | Andi | 3 |
| 2 | Chelsea | 5 | ||
| 3 | Mino | 9 | Jacqui | 11 |
| 4 | Harold | 13 | Jill | 12 |
| 5 | Jed | 14 | Jess Brown-Reddit | 13 |
| 6 | Jeff | 18 | ||
| 7 | Joe | 21 | ||
| 8 | Sam | 26 | ||
| 9 | Mani | 29 | ||
| 10 | David | 32 | ||
| 11 | Mike K | DNF |
This was a lot of fun! Many PRs and a new club record shared by Andrea and Chelsea: 165 pound Clean & Jerk. Chelsea also Cleaned 175 pounds. Andrea was dominant in the women’s competition with three 1st place finishes (tied for first on event one, the C&J ladder with Chelsea). The Men’s competition was close with Alex and Zach exactly tied. 7 points each, tied for 3rd on the first event with 235 pound Clean & Jerks. Zach won event two the longer AMRAP and alex took 3rd. On the final event this was exactly reversed with Alex in 1st and Zach in 3rd. Mino crushed the 1st event with a 295 pound Clean & Jerk, but was hurt by a relatively poor showing in the 10 minute AMRAP, 6th place. The double-unders tripped him up. On the final event he took 2nd with 42 225 pound deadlifts and 7 muscle-ups, 2 reps behind Alex Hall who got 2 muscle-ups in the second round, and 1 rep ahead of Zach who just could not finish the deadlifts.
Legendary Competitor Tryout Results
Friday, June 14, 2013
Thursday, June 13, 2013
Friday 130614
Mino’s double-leopard-style
Saturday schedule clarification!
Tryouts begin 7am and end at 10am, open to all CFEBers!
Classes start 10:15am, 11:15am, and 12:15pm (sorry 9:15-ers)
Friday 130614
Blue-Green Primal Powerhouse
For those who asked, we use a L’Equip RPM Blender. Sadly the new model lacks the tachometer. It easily made two servings of the below.
1/2 cup whole milk
1/2 cup water
1/2 cup frozen blueberries
1/2 cup frozen blue kale
1/2 cup frozen spinach
1 tablespoon almond butter
1 teaspoon chopped ginger
1 teaspoon flax oil
1 scoop unflavored isopure
1 teaspoon creatine (optional)
Blue-Green Primal Powerhouse
Wednesday, June 12, 2013
Tuesday, June 11, 2013
Monday, June 10, 2013
Nutritional Powerhouse
Trouble getting your vegetables in? Try this:
1/2 cup water
1/2 cup carrot juice
1 cup spinach
1 cup kale
1/2 cup pineapple
1/2 cup strawberries
1 teaspoon ginger
1 tablespoon almond butter
1 teaspoon flax oil
1 scoops isopure unflavored whey protein
Tangy, tart, not too sweet and packed with macro and micro nutrients.
Nutritional Powerhouse
Sunday, June 9, 2013
Legendary Competitor Tryouts June 16, 2013
I have paid for two teams, one Scaled, and one Rx, for the NorCal Affiliate Showcase:
If you can do 80-90% of stuff Rx, you should be fine if not brilliant in the Rx division. They could not, or course give me exact details, but it seems unlikely you will have to do muscle-ups or an outrageous weight, even in the Rx Division.
We will have tryouts (essentially an in-house throw-down) on Saturday June 15th at 8AM at GWPC.
The top eight finishers will compete for us. The top two males and females will compete in the Rx division. The third and fourth place finishers will compete in the SC division for us. The third place male and female will be the Rx division alternate, and the fifth place male and female finisher will be the SC team alternate.
Event One:
Clean & Jerk Ladder;
In 15:00;
Starting at 95/135, add weight to lift in five, ten pound or twenty pound increments until you can no longer continue (you must use the same jumps the whole way through, IE 95,100,105 -OR- 95,105,115).
Event Two:
AMRAP in 10:00
100 Double-Under
50 Wall-Ball
20 Burpees
20 T2B
20 Pull-ups
In case of tie, time to complete previous set breaks tie. IE: 29/2:40 beats 29/2:50
Event Three:
AMRAP in 3:00
21 Deadlift 225/155
7 Ring Muscle-Up
In case of tie, time to complete previous set breaks tie. IE: 29/2:40 beats 29/2:50
Legendary Competitor Tryouts June 16, 2013
Saturday, June 8, 2013
Friday, June 7, 2013
Thursday, June 6, 2013
Wednesday, June 5, 2013
Tuesday, June 4, 2013
Monday, June 3, 2013
Sunday, June 2, 2013
Saturday, August 7, 2010
Benchmark Update
I have not updated this blog in some time, however I have improved in quite a few areas.
I am currently doing Wendler's 5/3/1 and working out every other day. I am doing assistance exercises, conditioning and climbing all on the same day with a day off between everything, which is working well. Recommended for the over-40 set.
Benchmarks: recent PRs in italic;
Hips
-100 free squats L2
-295 lb back squat (1.5x bw) L3 April 2009
-405x2 lb deadlift 2.25x+ bw) L3 Aug 2010
-24 inch standing vertical jump L2 2009
Push
-50Push-ups L2 Oct 2007
-30 Push-ups on rings L3
-235 lb Bench Press (1.3x bw) L3 Aug 2010
-175 lb Shoulder Press (.96x bw) L3 Aug 2010
-11 HSPU L3 July 2010
-21 Dip on rings L2 Oct 2007
Pull
-20-foot Rope Climb (no feet) L3 2006
-205 lb Power Clean L3 Aug 2010
-37 Pull-Ups L2 Aug 2010
18 C2B Pull-Ups 11-08
-2 Muscle-up on bar (perfect) L2 April 2008
-6 Muscle-ups on rings (kip) L2 April 2008
-3 Muscle-up on rings from full hang May 2008
Core
-30 V-ups L2
-15 Hanging Knees to Elbows L2
-10 second L-sit L1
-195X2 lb OHS (1x+ bw) L3 CrossFit Games 2009
-Sandbag carry (modified) 100 lbs, 1 mile L3 2007
-2:50 min 800-meter Run L3 - Norcal Sectional 2010
-7:39 min 2000-meter Row May 2009
-Helen: 10:13 L2
-1 mile run 6:27 L2
Speed
-1:11 min 400-meter run L3 Jan 2010
-1:26 min 500-meter Row L3 Dec 2006
-135 lbs Power Snatch L2
Other Benchmarks:
-Cindy 21 + 8 push-ups December 2007
-Clean & Jerk 185 2009
-Fight Gone Bad 309 FGB IV 2009
-Fran 5:45 2007
-Filthy Fifty 21:30 2008
-Grace 4:08 Aug 2010
-Linda 22:31 11-07
-Push-Jerk 195 04.09
-Murph C2B/20# Vest 54:40 Oct 2008
Highest Grade Climbs:
Indoors;
5.11b on-sight 2010
V5 redpoint 2010
Outdoors
5.10a, redpoint 97 feet 2009
I am currently doing Wendler's 5/3/1 and working out every other day. I am doing assistance exercises, conditioning and climbing all on the same day with a day off between everything, which is working well. Recommended for the over-40 set.
Benchmarks: recent PRs in italic;
Hips
-100 free squats L2
-295 lb back squat (1.5x bw) L3 April 2009
-405x2 lb deadlift 2.25x+ bw) L3 Aug 2010
-24 inch standing vertical jump L2 2009
Push
-50Push-ups L2 Oct 2007
-30 Push-ups on rings L3
-235 lb Bench Press (1.3x bw) L3 Aug 2010
-175 lb Shoulder Press (.96x bw) L3 Aug 2010
-11 HSPU L3 July 2010
-21 Dip on rings L2 Oct 2007
Pull
-20-foot Rope Climb (no feet) L3 2006
-205 lb Power Clean L3 Aug 2010
-37 Pull-Ups L2 Aug 2010
18 C2B Pull-Ups 11-08
-2 Muscle-up on bar (perfect) L2 April 2008
-6 Muscle-ups on rings (kip) L2 April 2008
-3 Muscle-up on rings from full hang May 2008
Core
-30 V-ups L2
-15 Hanging Knees to Elbows L2
-10 second L-sit L1
-195X2 lb OHS (1x+ bw) L3 CrossFit Games 2009
-Sandbag carry (modified) 100 lbs, 1 mile L3 2007
-2:50 min 800-meter Run L3 - Norcal Sectional 2010
-7:39 min 2000-meter Row May 2009
-Helen: 10:13 L2
-1 mile run 6:27 L2
Speed
-1:11 min 400-meter run L3 Jan 2010
-1:26 min 500-meter Row L3 Dec 2006
-135 lbs Power Snatch L2
Other Benchmarks:
-Cindy 21 + 8 push-ups December 2007
-Clean & Jerk 185 2009
-Fight Gone Bad 309 FGB IV 2009
-Fran 5:45 2007
-Filthy Fifty 21:30 2008
-Grace 4:08 Aug 2010
-Linda 22:31 11-07
-Push-Jerk 195 04.09
-Murph C2B/20# Vest 54:40 Oct 2008
Highest Grade Climbs:
Indoors;
5.11b on-sight 2010
V5 redpoint 2010
Outdoors
5.10a, redpoint 97 feet 2009
Thursday, January 21, 2010
Games Training WOD #5
Warm-Up
1. Jump rope: single-unders, alternating feet, high knees, one foot, front cross, backwards, then 30 double-unders (or 1X max consecutive) for time.
2. Dynamic Stretching
3. Dowel Movements:
i. Behind the neck wide grip press moving into narrow grip as the shoulders warm up.
ii. Snatch hang position: shrug, muscle snatch, power snatch, and full squat snatch.
iii. Snatch bottom start position: snatch deadlift, snatch shrug, muscle snatch, power snatch, and full squat snatch.
iv. Jerk width grip grip and the dowel placed behind the neck: press, push press, jerk.
v. Clean hang position: shrug, muscle clean, power clean, and full squat clean.
vi. Clean bottom start position: clean deadlift, clean shrug, muscle clean, power clean, and full squat clean.
4. Run 800m at 80-85% of max perceived effort. Minimize the sound of all footfalls as much as possible; if this requires slowing down to achieve desired effect slow down as much as necessary.
5. 3X10 wall ball full squat start and finish best form possible. Think about following through on the finish to ensure that ball returns where you want it to.
6. 3X butterfly kipping pull-up practice or attempts. Without letting go of the bar complete 3 C2B pull-ups after each attempt at the butterfly kips.
7. 3X3 muscle-ups. Use rings and the best form you are capable of. Break up the sets if necessary to perform with the best form that you are capable of.
8. 3X3 pistols each leg. Use perfect form or as best as possible and minimum supported if necessary.
Workout: record results and numbers for now I will work on putting together a sheet for entering them into this weekend.
9. Fran C2B (21-15-9 Thruster (95# men, 65# women), C2B pull-ups)
10. Rest 15 minutes keep warm
11. Row 2k
Cool Down:
12. Foam roll focusing particularly on sore or tight areas
13. Static stretching
Subscribe to:
Posts (Atom)