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!
Modifications:
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
CrossFit East Bay at Jack London Square, Oakland Ca.
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:
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).
Have a photo of Marco and the Grasshopper/Baybarian ladies while you wait for the WOD grid!
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:
The East Baybarians:
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:
What to bring:
Workout Information:
All other event information can be found here
