Monday, March 31, 2008


Three round for time, 21-15-9 reps of
95lb Thrusters

This is a very quick, high intensity workout. I was very impressed with the times.

Vandy-8:28 Rx'd
Hump-9:41 Rx'd
Bob Law-10:18 (75lb & Jumping PU)
Stan-4:45 (75lb & Jumping PU)
Les-4:38 (75lb & Jumping PU)
Keir-4:57 (75lb & Jumping PU)
Ian-6:17 (Jumping PU)

Ian today with about 2 minutes of coaching got a muscle up! Nice work.

Saturday, March 29, 2008

Deja vu, Redux

FGB - Southside Styz!

No pics, but a full house out back for the rumble.
Ian - 341 (sub 10# WB, box steps. Break mid-round 2 for a call)
Sprague - 306 (sub 10# WB, box steps)
Chuck - 346 (sub 1 pood KB in SDHP, 25# DBs for push press, box steps)
Bo - 229 (sub 1 pood KB in SDHP, 25# DBs for push press, some box steps, 14# WB)
Johnny C - 261 (sub 1 pood KB in SDHP, 25# DBs for push press, box steps)
Scott - 278 RX'd (pr by 35 from 10 days ago)

No subs for Ian and Dave next time...
Huge props to KJ and Hump - setting the bar high!

Déjà vu

Today we did a classic benchmark workout. We have done this workout before but with a scaled back weight. Today all the weight was Rx'd. Bob, Bob law and myself did the workout Rx'd. A few scaled back with box step ups. Everyone did very well and I can see the progress in everyone. Great job!
Bob law - 211 Rx'd
Bob H. - 285 Rx'd
Les - 221 (14lb WB, Box step ups)
Keir - 282 (Box step ups)
Stan - 270 (Box step ups)
Vandy - 321 Rx'd

Next time around I think there will be a few more over 300.

Tuesday, March 25, 2008

C-5 Mafia Chips some Bodies 03-24-08

We had the whole station out tonight for a quick little chipper of high intensity body-weight work.

Spragger finished in 17:30 after a break at 13:43 for a run to the Tang Center for GASP! nausea and vomiting (the patient's, not Dave's). He finished after an untimed 150m warmup row.

The rest of the crew was spread out up to about 25 minutes. Based on the times I'll add to the next similar workout to reach my target of 20:00 to 30:00 for fastest to slowest.

Time for those serious about tracking progress to start CF journals... And for the trainers to keep their training notes up-to-date.

Monday, March 24, 2008

Station 2 C shift

Today there was a choice of workouts to do. First was the National WOD: 30 muscle ups for time. Second was Cindy, and third was the concept 2 WOD, which was 12 rounds of 250m row followed by 45 seconds of rest. I put up this WOD because everyone like to use the rowers.

30 MU for time: Vandy- 9:14 (jumping MU with rings at 6')

Cindy: (as many rounds in 20 mins of 5 pull ups, 10 push ups, 15 squats)
Kong- 13
Morgan- 13 (first 7 assisted PU, the rest were ring rows)
Bob- 10
Vandy- 13 ( Started in when Jason was at 6-7 min in)

Concept 2 WOD:
Bob- 9:37.1
Keir- 9:50.8
Kong- 10:16.8
Les- 13:10.6
Joe- 12:24.0
Morgan- 11:45.9
Stan- 10:37.7

It was a surprise to see people doing a second workout! Nice job.

Sunday, March 23, 2008

Hokey Pokey

I must have missed the pre-workout hokey pokey. Obviously Shuken is really good at it. Anyway, a great workout today with some outstanding efforts. Good to see everyone's form coming along. Probably our longest rowing workout. A total of 2k row with some pretty heavy weight work in between. Lookout station 2 softies, here we come.
Keep eating your wheaties Alfie.

Saturday, March 22, 2008

Row/Over head squat ladder

-1200m row
-2 OHS
-1000m row
-4 OHS
-800m row
-6 OHS
-600m row
-8 OHS
-400m row
-10 OHS
-200m row
-12 OHS

Bob (33lbs) 20:02
Brian A. (45lbs) 21:08
Les (33lbs) 26:21

Brian and Bob then did a 21-15-9 of slam ball & box jump, & then finished with 50 Abmat sit ups. Nice work. Brian also learned to do Kipping pull ups like they were natural. It is nice to see people fired up to work out.

Thursday, March 20, 2008

400m Run or Row

Today's WOD was Four Rounds of 400m Run or Row with Two minute rest in between.

Bob (Row) 1:19.6-1:15.3-1:15.1-1:14.9
Keir (Row) 1:15.2-1:15.2-1:19.6-1:17.1
Dave (Run) 1:20.8-1:33.0-1:42.5-1:27.6
Vandy (Run) 1:24.0-1:20.7-1:26.1-1:23.3

Well Done !

Wednesday, March 19, 2008

Today's WOD is a classic benchmark workout.

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target(Reps) 14 pound ball for Women

Sumo deadlift high-pull, 75 pounds(Reps) 53 pounds for Women

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps) 53 pounds for Women

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Scale the weight if need be but this workout is do-able at the Rx'd weight. Post score/total reps to comments. Have fun!

Station 5 Tuesday

Only 2241 was able to make it up today, but we did get some good things done with the small group. We did 1k row followed by 21-15-9 cycle of kettlebell swings and slam balls. Short and sweet but intense. After the formal workout we worked on some skills with Thrusters and power clean. I am very impressed with how much we have all improved over a short time. Let's keep up the good work.

Tuesday, March 18, 2008

Station 2 A shift, 03/18/08

Gill, S. Hall, and White. Workout = 24 minutes work time, max cycles.
1 cycle = 200 M row
10 push press 65 lbs
10 burpees
10 sit-ups
10 wall ball

Gill - 7+ cycles
Hall - 7+ cycles
White - 9 cycles

Not a dry shirt in the house, well, maybe Kandi's and Scott's shirts were dry. I did prespire a wee bit. Excellent work out, recommend it.

Sunday, March 16, 2008

03/16 - A shift Tabata Station 4

I was moved to station 4 to HCLT and got Cal and Tao to CrossFit up, we did the following Tabata = 20 seconds work followed by 10 seconds rest, 8 sets per station, the rotate to next station:

Push Press/70#
Chair Dips
Kettle Bell/25#
Treadmill run/6.5 mph & 5 degree elevation. White 8.5 mph & 5 degree elevation

Cal showed alot of 'heart' during the workout, and 'raced' his way to the end.

Station 5 "Hali"

Fantastic work by all today. Great to see so much improvement in form. Eddie you are the MAN!

Saturday, March 15, 2008

Snatch or Row/Push Press

Today there were two WOD's to choose from:
Snatch 1-1-1-1-1-1-1 reps
Vandy 84-87-94-97-105f-100-105

Three rounds for time of:
20 cal row
20 Push press
15 cal row
15 push press
10 cal row
10 push press

Rod 70lbs: Time unavailable
Doug 70lbs: Time unavailable
Bob 84lbs: 21:25
Morgan 70lbs: 18:34
Less 70lbs: 22:38
B.Law 70lbs: 25:32 + one phone call
Keir 84lbs: 27:54

This was a great workout for all. I know some wanted to quite but everyone finished strong. Way to go!

Friday, March 14, 2008

03/14/08, A shift Station 2

Gill, Harryman, and White tackled the following workout:
-Row 30 calories
-Push Press 21 reps
-Row 25 calories
-Push Press 18 reps
-Row 20 calories
-Push Press 15 reps
-Row 15 calories
-Push Press 12 reps
-Row 10 calories
-Push Press 9 reps
-Row 5 calories
-Push Press 6 reps
-Row 20 calories
-Push Press 3 reps

That took awhile to type, but the results truly indicate that fitness levels are improving along with strength. We all, actually hopped on a different piece of cardio equipment and went for another 10-15 minutes. And, by the way, Harryman's wife says his glute's feel tighter. I agree!!!

Times for today's workout:
Gill - 16:40
Harryman - 14:20
White - 10:24

Mr. Handsome

Today we got together for a great workout;

Row 30cal, 25cal, 20 cal, 15 cal, 10 cal, 5 cal, 20 cal
Push Press 21, 18, 15, 12, 9, 6, 3 Rx:95#

Tim MacIsaac- 16:40 Rx
Cianciulli- 16:48 80#
Morino- 13:48 80#
Ward- 16:23 45#
Zack- 13:24 Rx
Forney- 17:43 Push ups (maybe extras)
CookE- 14:22 45# + 3 @ 80#
Paroff- 15:08 Push ups
Cosner- 12:48 Rx

Tuesday, March 11, 2008

5 K Run

Well seems that no one really enjoys running. I was the only one. Everyone else Rowed 5 K. It is nice to see good participation on the new Concept 2 rowers. Bob had to go and lay it all on the line after he found out Whitey beat his time last week. (I'm eager to see what Whitey can put up next) Great job!
5 K Run:
-Vandy 19:48.1

5K Row:
- Bob 17:56.6
- Keir 18:56.3 (Nice work!)
- Stan 20:48.8
- Rod 24:07

Monday, March 10, 2008

Station 5 Sunday Workouts

Station 5 had another great crossfit day thanks to Station 3 and Station 1. We managed to get a morning workout in and did a modified version of "Diane". We lightened up the deadlifts until our form is spot on and substituted the Hand stand push ups with straight ones. I think everyone got a suitable workout none the less.
2241 and 2291 made it up for an afternoon workout led by the B shifts own Tim Mac Isaac.

Well done all.

5000 Meter rows for A shift/2

Good job getting the blog up Vandy, looks great. At station 2 today, 03/09/08, we did a 5000 meter row for a benchmark time to compare with for the upcoming months.
- L. Chase = 18:25
- Harryman = 21:40
- Kandi = 21:35
- White = 18:07
It was a long haul, but all finished and felt it afterwards. No doubt with these workouts we've been doing, everyone's strength and cardio endurance has gotten noticeably better!!!!!

Thursday, March 6, 2008

March 6th, 2008

Here we go, the start of the Berkeley Fire CrossFit Blog. As far as I know phase two should be starting soon. I know the A shift and the C shift have started working out already. If you want to start some workouts check out to get the workout of the day, or talk to your shift trainers. Remember that all workouts are scalable in weight and in reps. So what are you waiting for!