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October
10/31/05 WOD
Happy Halloween!!!
For bench presses, use 3/4 body weight.
20 bench presses/40 push-ups
200 meter row
15 bench presses/30 push-ups
400 meter row
10 bench presses/20 push-ups
600 meter row
5 bench presses/10 push-ups
800 meter row
Post times and comments.
10/30/05
Rest Day
Have fun and enjoy the day off!
10/29/05 WOD
2 Minute handstand hold
2 Minute hold bottom of squat
90 Second handstand hold
90 Second hold bottom of squat
1 Minute handstand hold
1 Minute hold bottom of squat
30 Second handstand hold
30 Second hold bottom of squat
This is 10 minutes of work with no rest between transitions. In reality, though, this will likely take longer than 10 minutes to complete. Record how many minutes and seconds it takes you to perform the holds for the prescribed time.
Post your time to Comments.
10/28/05 WOD
5 rounds for time:
50 Squats
15 Ring dips
Post your time to Comments.
10/27/05 WOD
Gymnastics Clinic
Today we spent some time on the following skills:
Swings & kipping pull-ups
Rope climb
Support on rings
L-holds & tuck holds
Handstands
Everyone made a lot of progress on each of the skills. Most notably, we had a few women climb to the top of the rope--quite an achievement. Way to go, ladies!
10/26/05 WOD
21-15-9 Reps:
1.5 pood KB Snatch, Left Arm
1.5 pood KB Snatch, Right Arm
Pull-ups
We were so inspired by Greg Amundson's effort on this workout that we had to give it a shot ourselves.
Post your time to Comments.
The hands of a CrossFitter.
10/25/05 WOD
"Century of Fun"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Push press
Post your time to Comments.
10/24/05 WOD
Snatch 1-1-1-1-1-1-1-1-1-1 reps (10x1)
Work on finding your max with impeccable form. Do not accept your max score if you have to achieve it via power snatching.
10/23/05 WOD
Handstand practice, 30 minutes
For 30 minutes straight, practice your handstand. Alternate between wall holds and freestanding holds. Make note of your longest hold for both categories.
10/22/05
Rest Day
Have fun!
10/21/05 WOD
5 rounds for time:
45-lb DB thruster, 15 reps
Rope climb, 3 ascents
Post time to Comments.
This WOD was posted initially on CrossFit about a week ago. I thought it looked like such a great workout that I decided to use it for today's WOD at CFO.
A quick explanatory note for anyone reading the WODs: We have some people on the 5/2 schedule (5 days on, 2 days off), while others are on the 3/1 schedule (3 days on, 1 day off). Thus you may see several days in a row where a workout is posted. This is wholly due to the overlap that often occurs between the 5/2 schedule and the 3/1 schedule, and not due to the fact that we are espousing a workout schedule other than the 5/2 or 3/1.
10/20/05 WOD
3 Rounds for time:
25 Double-unders
20 DB burpees
15 pull-ups/30 jumping pull-ups
Post time to Comments.
Courtesy of the November 2002 CrossFit Journal (available for free at the CrossFit website):
A Theoretical Hierarchy of Development
A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties.
We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid†the components above will suffer.
10/19/05 WOD
8 rounds for time:
Lake Merritt stairs/cascades (this morning, there were approx. 110 stairs)
Push-ups each time at the top - 5, 10, 15, 20, 25, 30, 35, 40.
The crew this morning was introduced to some serious metabolic conditioning :-)
Post times under the Comments section.
Rob Barnum getting some on the rower. Rob is using a little more backward lean than we'd like to see, but he's a former crew guy, so what're you gonna do.
Check out Concept2's video clip on C2 rowing technique.
10/18/05 WOD
Tabata Pull-ups/Rows
Tabata Sit-ups
Tabata Thrusters
Tabata Push-ups
After working on squat- and handstand technique, we introduced everyone to the Tabata concept with today's WOD.
For a nice overview of the Tabata protocol, see this article.
10/17/05 WOD
"Jackie"
Row 1,000m
45-lb barbell thruster, 50 reps
30 pull-ups
A quick entry today. I don't even have an article to post.
Post your time to comments.
10/16/05 WOD
4 Rounds for time:
50 Squats
45-lb dumbbell push press, 15 reps
Back in action today; my time: 19:14. Can anyone out there break the 10-minute mark?
Post your time to Comments.
Dr. Uffe Ravnskov's The Cholesterol Myths.
10/15/05
Rest Day
I'll be back in action tomorrow. Check back for tomorrow's workout.
In the meantime, I came across the following quote that sprinter Maurice Greene uses for inspiration in his pursuit of athletic greatness:
"Every morning in Africa a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning a lion wakes up and it knows it must run faster than the slowest gazelle or it will starve to death. It doesn't matter if you're a lion or a gazelle, when the sun comes up, you better be running."
While I completely agree with the sentiment, I'd like the quote even more if we were to substitute the word "move" for the word "run". For above all else, it's functional movement that we're after here (yes, we need variance and intensity as well). Running is certainly one of the irreducible functional movements that we love, but it ain't the only game in town.
10/14/05 WOD
5 Rounds for time:
Row 500m
Rope climb, 2 ascents
45-lb Dumbbell thruster, 21 reps
While Jim took Team 6 and Team 7 on a running workout, I subjected myself to the above workout. I've let my metabolic conditioning slide a bit and really felt the metabolic cost of this workout. The rope climbs on the heels of the 500m rows were my undoing!
My final time: 29:06. Ouch! I know there are athletes out there far fitter than I, so have at it. Is there anyone who can do it in half my time?
Post your times for today's WOD to Comments.
Looking for a link between exercise, diet, and evolutionary theory? Check out Art DeVany's blog. His views on variety, intermittency, and intensity, as it relates to exercise, are perfectly compatible with what we're doing here at CrossFit Oakland.
10/13/05 WOD
4 Rounds for time:
Run 400m
20 Push-ups
30 Jumping pull-ups
Today we introduced Team 6 and Team 7 to the wonders of the jumping pull-up. The jumping pull-up is not only a tremendous gateway exercise for developing the pull-up, it's incredibly functional, as evidenced by its core-to-extremity motor recruitment pattern, and as an added bonus, it packs a metabolic wallop.
So have you started CrossFitting yet? If not, what are you waiting for? Courtesy of the NorCal S&C crew in Chico, CA, Exercise is not Optional.
New Pull-up Bar at CrossFit Oakland
Now that the pull-up bar has been installed at CrossFit Oakland, the possible permutations for CrossFit programming are nearly limitless, and incredibly robust to boot.
The value of the pull-up, whether on its own or in combination with other functional movements, cannot be overstated. Not surpisingly, then, the pull-up is a staple of our programming here at CrossFit Oakland.
CrossFit is spreading! Even Men's Journal knows about CrossFit (see entry #4 on their list).
Quoted
"There is NO better fitness program for fire fighters or law enforcement."
- Mike Bender, 10-time winner of the "Toughest Cop Alive" competition
