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We participated in our first NorCal throwdown in mid-march. 10 weeks of focused training later, Team CFEB was victorious at the final throwdown before the games at CrossFit One World. Teamwork was key. Next up is the affiliate cup where we will compete against up to 150 of the world’s best CrossFit teams. We are looking forward to it.
We have moved outside of our comfort zone and have benefited from doing so, and this is fitting as CF is a constantly evolving animal. I think the below video says it all, better than I ever could.

“The Evolution” by Crossfit By Overload from crossfitoneworld on Vimeo.

Sunday 090601
11 & Noon
Run 800 meters
50 push-ups
Run 400 meters
25 Pull-Ups
Run 400 meters
50 burpees
Run 800 meters
Post time to comments.
1PM
Affiliate Cup WOD “A” @ BIW
TBA
2PM
Affiliate Cup Hard Recovery
Richmond Paradise
6PM
Affiliate Cup WOD “B”
Location & format TBA

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Schedule:
11AM Throwdown @ CF One World
Our “A” Team, Gita, Andy, Alex, Myself, Elaine, Apollonia will be the official team for this throwdown: Freddy has stated that affiliates who want to put together a team to do it for “fun” afterward, may do so. I think it would be great if we could get another team of six to do it. Of course everyone is welcome to come down and watch. Meet BIW 9:45 for carpool.
Description from Freddy:
Each team will have six members. Two of the members must be female. Our goal for this Challenge was to have workouts that have no standards of movement. The workouts are almost totally task driven. So here is a brief description of the first workout:
Their are two stages. Three team members must do the first stage, and the other three team members must do the second stage.
First stage: Three team members will move 50 45# bumper plates and 50 25# bumper plates a distance of 70′. The bumpers must be carried. They can not be rolled. Only two people may be moving weight at a time. Once all the weight is moved, the second stage may begin.
Stage two: The second three team members will jog together approximately 300m to a set starting point. Once all three team members reach the designated starting point, they will move three 100# 6′ tall heavy bags 800m. The heavy bags cannot be dragged. They may be picked up and put down as many times as necessary. You may move them one at a time or all three at a time. Choice is yours.
The workout is complete when all three heavy bags travel 800m. The top four teams will then complete a second workout, which we will leave as a surprise. I promise you it is a cool workout.
This will be a great event! Many of you are planning on bringing food and assorted snacks. Please do! Crossfit One World will supply beer (of course) and water for the after workout social. Also, if anyone (other boxes included) wants to put a second team together afterward and attempt either workout, we will set it up!

3PM
WOD @ GWPC
Flex Strength Day:
Everyone: Max double-unders + 100 double-unders for time.
Plus:
Option “A”
Overhead Squat 21-5-5-3-2-1
Bring bars and bumper plates if you have ’em.
or
Option “B” (Team CFEB and whoever else wants to)
Pick one or two slow or fast lifts or movements you need work on and do three-five work sets of each. Consult with me for guidance if needed. Alternate: Run 5K for PR.
Post lifts, loads, reps, etc. to comments.

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Unreal, must see Parkour video: this gives you a clue into the thousands of hours of practice neccessary for mastery that go into making the final product look effortless. This is virtuosity.



WOD 090529
Run 800 Meters
50 Pull-Ups (men C2B)
100 Two-Hand Floor To Overhead 95/65
150 Burpees
Run 800 Meters
Partition the reps as needed. Begin and end with an 800 meter run.
Post time to comments.

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lulu team night, June 2nd, see previous post for details.
WOD 090528
Flex Strength Day:
Everyone: 3 sets Max Rep Pull-Ups/Max Rep Push-Ups. There is no break between the pull-ups and push-ups. Rest 3 minutes between sets.
Plus:
Option “A”
Clean & jerk 3-3-3-3-1
or
Option “B” (Team CFEB and whoever else wants to)
Pick one or two slow or fast lifts or movements you need work on and do three-five work sets of each. Consult with me for guidance if needed. Alternate: Run 5K for PR.
Post lifts, loads, reps, etc. to comments.

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