July 2, 2009
SF Weekly Story
Journey in the correct finish position of a clean: standing tall with the bar racked on her shoulders, out of her hands, and with her elbows forward
San Francisco CrossFit Article
SF Weekly published a not-so-flattering piece on San Francisco CrossFit a couple days ago.
If you've ever trained with Kelly or any of the other SFCF coaches, please go over and leave a comment on the SF Weekly article regarding your experience, so that we can add a little balance to this piece.
***Friday-Sunday Schedule Reminder***
Just a quick reminder, we're running a limited schedule this Friday and Saturday. Sunday will be back to normal in terms of weekend scheduling.
Friday, July 3: 9am, 10am, 4pm, 5pm
Saturday, July 4: 9am, 10am (no 4pm)
Sunday, July 5: 9am, 10am, 4pm (normal weekend schedule)
Tomorrow's WOD (7/3/09)
As a 2-person team:
20 Rounds for Time:
5 Pull-Ups
10 Push-Ups
5 Thrusters @ 135#/95#
One person does the pull-ups and push-ups while the other does the thrusters for five rounds. Then they switch for the next five rounds (the person doing the pull-ups and push-ups now does thrusters, and vice-versa). At the conclusion of this workout, each person will have done 10 rounds of pull-ups, push-ups, and thrusters.
Posted by Mike Minium at 7:02 PM | Comments (7)
July 1, 2009
Firefighter Combat Challenge, Saturday, July 18th!
This years Firefighter Combat Challenge has been set for Saturday July 18, 2009 at the World Famous “Saddle Rack Bar” in conjunction with “The Great Rotary 18th Annual Chili Cook-Off.”
The Scott Firefighter Combat Challenge brings together hundreds of firefighters from across the country to compete in what is known as "the toughest two minutes in sports."
Annually, the competition draws more than 3,000 firefighters from more than 600 national and local fire departments to battle for challenge superiority. Typically, the competition requires firefighters wear full bunker gear and a Scott Air-Pak while completing a rigorous course comprised on five events: five-story stair climb with a 45-pound hose, hose hoist, forcible entry/Keiser Force Machine, hose advance, and victim rescue.
Justin McNulty Training to defend his teams 2008 Firefighter Combat Challenge Title
Come out to support Justin and his team! Bring your family and friends to this years competition which includes the Chili Cook-Off, live Music, kids activities and great raffle prizes. All money raised will support the Tri-City Rotary Clinic, Washington on Wheels, HOPE Project Mobile Clinic and the Alisa Ann Ruch Burn Foundation.
There's a whole gang of us going to support Justin and his team (see white board for details). Post to comments if you'd like to join in and carpool to Fremont!
Tomorrow's WOD 7/2/09
Power Clean 3-3-3-3-3 Reps
Work up to a heavy set of 3.
Rest 5 Minutes
5 Rounds for Time:
10 Good Mornings
10 Knees-to-Elbows
Posted by Nicole Okumu at 12:09 PM | Comments (18)
June 30, 2009
July 4 Weekend Schedule
Heads-up...we'll be running a limited schedule this week, starting Friday.
Here's the Friday-Sunday schedule:
Friday, July 3: 9am, 10am, 4pm, 5pm
Saturday, July 4: 9am, 10am (no 4pm)
Sunday, July 5: 9am, 10am, 4pm (normal weekend schedule)
Tomorrow's WOD (7/1/09)
Rest Day
Posted by Mike Minium at 8:38 PM | Comments (14)
June 29, 2009
Games Preparation
Brandon "PSR" Banks-CFO Team Captain
The CrossFit Games are upon us! Our Affiliate Cup Title will be defended by Team CFO: Audra, Journey, MJJ, Brandon, Manwell and Steven.
The Team Competition will take place on Friday, July 10. The top five teams from Friday's competition will compete on Sunday in the Finals for the Affiliate Cup Title.
Both of our individual competitors (Tamara and Candace) will be competing either the 11th or 12th (or both).
We will be setting up "Camp CFO" with enough room for competitors and spectators alike. Look for the sign-up on the white board at CFO for those of you who want to pitch in for meat, snacks and beer.
Post your ideas for the best "send-off" party you can imagine for our athletes.
Tomorrow's WOD (6/30/09)
For time:
100 Burpees
3 L-Pull-Ups every minute
Workout is done once 100 burpees are finished with. Number of L-Pull-ups will vary depending on how long it takes you to get through the WOD.
Posted by Nicole Okumu at 8:46 PM | Comments (27)
June 28, 2009
Foods for Whole Body Beauty
Let's face it, we all want to look good. Unfortunately, most beauty products on the market contain chemicals and synthetic ingredients that can be harmful to the body. A recent study found that even skin and hair products that claim to be "natural" and "organic" can be unsafe. So how can you attain a knock-out look without the use of beauty products? Look no further than your local grocery store. Nature provides us with an array of foods that are abundant with antioxidants, vitamins, and nutrients that give you a youthful radiant body.
Beautifying Organic Foods
*Aloe Vera
*Hemp Seeds
*Cucumbers
*Onions
*Turmeric
*Macadamia Nuts
*Olives
*Coconut Oil
*Radishes
*Watercress
*Papaya
Papaya Enzyme Boost
Adapted from Sheila Lopipero, NE
Ingredients:
2 cups diced papaya (peeled & seeded)
1/2 cup diced pineapple
2 cups coconut water
2 tsp. vanilla extract
Juice from 1 lime
Pinch of salt
*Blend all of the ingredients in blender until smooth. Serves 2-4.
Papaya contains lots of enzymes that nourish the skin. The fruit is loaded with calcium, vitamin A and C. For this reason, many beauty products include papaya in their list of ingredients. But why buy these when you can reap the benefits of this beatifying fruit by simply eating it or putting it directly on your skin. Simply mash up a bit of fresh papaya (the less ripe ones have more enzymes) and slather on a thin layer on your face & neck. Let it dry. Rinse with warm water.
From Eating for Beauty, David Wolfe
Aloe Vera Mask
Want an instant face lift? Try this. Fillet a small piece of aloe vera plant to expose the inner gel. Rub a thick layer of this gel over the face & neck. Lie down & relax. This mask may be applied right before bed and left on throughout the night. Rinse with warm water upon waking.
Peaceful Brown Rice Vinegar Bath
To relieve stressed and painful muscles, soak in a bath of warm water & 450 ml. of organic brown rice vinegar. This will help remove excess lactic acid from the sore muscles.
Topical Hair Mask
To add body & shine to your hair, indulge in a banana, coconut, and ginger mask. Mash one or two bananas. Add three teaspoons of organic coconut oil and one teaspoon of finely grated fresh organic ginger and mix. Cover your hair with the mask and leave it on for 15 minutes, then rinse.
We think of man-made technology as being more sophisticated, but in reality it is nature that is inimitable...Many plant substances, because they are bio-identical to those in the body, have the amazing ability to balance our chemistry, whether we are deficient in--or have excess of--that substance. No synthetics can do this. -Kat, James The Truth About Beauty
Tomorrow's WOD (6/29/09)
As a 2-person team, Max Reps in 16 Minutes:
Row 250m
Front Squat @ 135#/95#
Power Clean @ 135#/95#
This workout will be done in 2-minute intervals (running clock). One person will start on the rower and will have to complete 250m before the other person can start front squats (or power cleans). This means that the amount of time will vary depending on how quickly the row gets done. So if one person gets done with the 250m row in 1:10, the other person will have 50 seconds to get as many front squats as possible in (2:00 - 1:10). After 2 minutes, rotate. Now the person who rowed will be doing front squats and the person doing front squats will move to the rower. Continue rotating through until the sixteen minutes is up (each person will end up doing 4 rows and 2 sets of each exercise).
Posted by Connie Moreno at 7:12 PM | Comments (14)
June 27, 2009
More Validation of Exercise Intensity
Thanks to Stephen for turning me on to this article:
Can You Get Fit in Six Minutes a Week?
The article discusses some findings that suggest--surprise, surprise--high-intensity efforts yield big-time gains in fitness.
So next time you wonder how all these 10-minute workouts are supposed to get you cardio, or make you lose fat, or whatever it is you're after, just remember: you get out of it what you put into it.
Tomorrow's WOD (6/28/09)
Shoulder Press 5-5-5-5-5 Reps
1 Max-Rep Set of Kipping Pull-Ups
Take as many warm-up sets as needed for the kipping pull-up test.
Posted by Mike Minium at 8:00 PM | Comments (15)
June 26, 2009
Falling and Rolling Seminar Tomorrow 11a.m. to 1p.m.!
Sam Larson will be teaching a FREE seminar on rolling and falling tomorrow from 11a.m. to 1p.m.
Tomorrow's WOD:
Rest Day
Post to comments.
Posted by Nicole Okumu at 11:09 PM | Comments (2)
June 25, 2009
New Website Coming Soon!
You may not be aware, but fellow CFOers TomC and Papa Brad have been working hard at creating a new website for us. And rumor has it that the finished product is very close to being unveiled.
Above is one of many banners that will be displayed on our new website (notice Aaron's long stride in the photo). And no, it won't be as small as I've displayed it above.
Thanks for all the hard work thus far, Tom and Brad.
Tomorrow's WOD (6/26/09)
For Time:
Run 800m
50 Sumo Deadlift High Pulls @ 95#/65#
Run 800m
50 Pull-Ups
The 800m run is two Vallejo loops.
Posted by Mike Minium at 11:08 PM | Comments (15)
June 24, 2009
Shoes, Shoes, Shoes
CrossFit's High Performance Shoe
In your opinion, is there such a thing as an all-purpose CrossFit shoe? What would you recommend to a new Crossfitter and why?
Tomorrow's WOD:
As a 2-person team, Max Reps in 10 Minutes:
Rope Climbs
Push Presses @ 135#/85#
In order for the score to qualify, a team must complete a minimum of 10 rope climbs.
Only one bar for push presses. No rack. Only one person can be push-pressing at a time.
Post to comments.
Posted by Nicole Okumu at 8:25 PM | Comments (21)
June 23, 2009
CFO at the Games
CFO will be well-represented at the CF Games in two weeks.
We have two women competing in the individual competition and four men and two women competing in the team competition for the Affiliate Cup.
Individuals:
Tamara
Candace
Team:
Audra
Journey
MJJ
Brandon
Manwell
Steven
Let's post to comments and wish these eight the best as they represent us at this year's Games!
Tomorrow's WOD (6/23/09)
A. Back Squat 5-5-5-5-5 Reps (compare to 6/13/09)
B. Max Reps Back Squat @ 185#/115# in 2 Minutes
C. Warm up bench press, and then Max Reps Bench Press @ 185#/115# in 2 Minutes
Rest as needed between workouts A, B, and C.
Posted by Mike Minium at 10:59 PM | Comments (31)