• EVERYONE STARTS HERE
    • 6-Week Challenge
    • Monthly Memberships
    • Personal Training
    • Visitors and Dropping In
    • Contact Us
  • SCHEDULE
  • Lifestyle Tools
    • Inbody Medical Grade Body Scans
    • Healthy Meals Delivered
    • Basic Nutrition Infographic
  • WOD/BLOG
  • ABOUT
    • About Us
    • Contact and Location
    • Facility
    • Store/Member Log-In
CrossFit East Bay
CrossFit East Bay
  • EVERYONE STARTS HERE
    • 6-Week Challenge
    • Monthly Memberships
    • Personal Training
    • Visitors and Dropping In
    • Contact Us
  • SCHEDULE
  • Lifestyle Tools
    • Inbody Medical Grade Body Scans
    • Healthy Meals Delivered
    • Basic Nutrition Infographic
  • WOD/BLOG
  • ABOUT
    • About Us
    • Contact and Location
    • Facility
    • Store/Member Log-In

Posts

Archives for February 2008

29
Feb

CrossFit East Bay WOD @ Ironworks 3-01-08

Webmaster

Dipshit


CrossFit East Bay WOD: 3-01-08
How many rounds in 90 minutes?
5 Reverse Pec Dec Inverted Flyswatters 15#
10 Swiss Ball Cable Preacher Curls 10#
15 Bosu Tricep Kickbacks 3# (pink) dumbbell (each arm)
“It’s Mother%#$&*ng arms day”





Ironworks recently bought a Hawaii Chair: we will finish up with some “H” Chair work! Awesome!

28
Feb

CrossFit WOD @ GWPC 2-29-08: “Lynne”

Webmaster




High-rep pull-ups. Note tight kip.








Coach Rippetoe: Intro to the bench press part one.




“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.

27
Feb

CrossFit WOD @ GWPC 2-28-08: 5-5-5-5-5 (each arm) DB Hang Clean & Push-Press

Webmaster




Good example of dumbbell clean and push-press.





WOD 2-28-08
5-5-5-5-5 (each arm) Dumbbell Hang Clean & Push Press
Untrained, novice and intermediate athletes:
Women:
>114#: 25#
>132#: 30#
>165#: 35#
<166#: 40# Men: >132#: 40#
>165#: 45#
>198#: 50#
<199#: 55# Advanced and Elite Athletes: 80% of 1RM, use either dumbbell or barbell. For dumbbell use 80% of what you would use with a barbell. For example if you can hang clean and push-press 150 lbs X 1, you would use 80% for a barbell 5x5 (120#). For a Dumbbell you would use 80% of that, or 50# dumbbells.

26
Feb

CrossFit WOD @ Ironworks 2-27-08 “Eva”/”Helen”

Webmaster




Heavy Helen



WOD 2-27-08
“Eva”
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
OR
“Helen”
Three rounds for time of:
Run 400 Meters
1.5 pood Kettlebell swing, 21 reps
12 Pull-ups

25
Feb

CrossFit East Bay Rest Day 2-26-08

Webmaster

DSC04263.JPG
WOD Aftermath.








Fired Up! Is Obama the real thing? Post opinions to comments.

  • 1
  • 2
  • 3
  • …
  • 6
  • Next Page »

CrossFit East Bay

510-910-2919

66 Franklin Street #100b, Oakland, CA 94607
Oakland, CA 94607
Copyright 2018 © - CrossFit East Bay
321GoProject
CrossFit Journal: The Performance-Based Lifestyle Resource