Jun 6th, 2006

6/5/06 WOD

5 rounds, work on form and loads on last 2 rounds:

Overhead press – db squats – push press – sit ups – back extensions

10 10 10 20 20
8 8 8 20 20
6 6 6 20 20
5 5 5 20 20 – work on max loads
5 5 5 20 20 – work on max loads

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Jun 1st, 2006




Although the photos above demonstrate two versions of the push-up (there are many more: one-armed push-ups, incline push-ups, decline push-ups, and handstand push-ups, to name just a few), the lesson to be gleaned from the photos is that nearly any exercise can be scaled to the abilities of the individual.

The same photo sequence could be applied to pull-ups, dips, or countless other movements we perform at CrossFit.

In the top photo, Nicole is demonstrating the knee push-up. This push-up is often referred to as the “girl” push-up, although it’s really for anyone who doesn’t yet have a legitimate, full-range push-up.

In the bottom photo, Nicole is in the middle of a strict push-up, where knees, hips, abdomen, chest, and nose all hit the ground in unison. At the top of the push-up, she’ll push through her shoulders (active shoulders) and come to full extension.

From the News

Here’s one piece of exercise equipment you won’t see at CrossFit Oakland:


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May 25th, 2006

5/25/06 WOD

Today we devoted most of the hour to handstand work and kip swings.

At the end of the session, we did the following cool-down workout.

3 Rounds for time:

200 Skips of jump rope
50 Squats

Go hard and fast.


Nicole and Sabrina jumping rope.

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May 24th, 2006

5/24/06 WOD

8 times up and down stairs.
20 push-ups each time at bottom.

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May 22nd, 2006

5/23/06 WOD

Max # of rounds of the following in 30 minutes:
10 pull-ups (20 jumping)
10 push-ups
10 sit-ups
10 squats

Century Day for time:
100 pull-ups (200 jumping)
100 push-ups
100 sit-ups
100 squats

Post times and comments.
Compare to 4/18/06

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May 18th, 2006

5/18/06 WOD

Row 200m
50 pull-ups
Row 400m
50 db squats
Row 600m
50 sit-ups
Row 800m
50 push-ups
Row 1000m
50 back extensions

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May 17th, 2006

5/17/06 WOD

2 rounds:
Buttercups – 15 lbs overhead & 15 push-ups
Chargers – 25 lbs overhead & 25 push-ups

100m lunge right arm overhead
Sprint 100m
100m lunge left arm overhead
Sprint 100m

oakland boot camp.jpg

7am holds the side bridge.

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May 16th, 2006

5/16/06 WOD

Buttercups – 3 rounds for time
Chargers – 4 rounds for time

50 squats
40 sit-ups
30 push-ups
20 pull-ups

crossfit oakland.jpg

Jacque and Sabrina getting close.

Sorry about the spots on the picture. Chalk dust on the lense :-)

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