Monthly Archives: March 2007
Mar 31st, 2007

Chocolate Milk: The New Sports Drink?

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Thank you Jonathan for bringing this article to our attention!

(WebMD) During a 2004 Summer Olympics awash in controversies over steroids and supplements, one sportswriter wryly noticed that top American swimmer Michael Phelps was playing it safe — he preferred to drink Carnation Instant Breakfast between races.

Now it appears that the six-time gold medalist may have been onto something. A new study shows that plain old chocolate milk may be as good — or better — than sports drinks like Gatorade at helping athletes recover from strenuous exercise.

The study, published in the International Journal of Sport Nutrition and Exercise Metabolism, was small in scale; it was partially funded by the dairy industry. But dietitians say the study should help to counter the notion that high-tech, expensive supplements are better than whole foods when it comes to athletic performance. They also note that milk contains key nutrients, such as calcium and vitamin D, in quantities that sports drinks can’t match.

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Mar 31st, 2007

How To Fail

Learning to fail is an important part of athletic endeavor. We will rarely succeed in pushing beyond our present limitations if we are unwilling to discover what our limits actually are.

For many of us “failure” is a dirty word, but in the case of weightlifting, going to failure is a good thing, as it ensures muscular adaptation.

In the case of the slow lifts (bench, squat, deadlift, press) going to failure can be frightening, especially if we have never gone past our limits. The importance of safety cannot be overstated. Before pushing to failure know your lift inside and out and work the movement with good form. It is better and safer to fail with good form than succeed with poor form.

This brief video shows failure in a heavy bench press with good form throughout, no panic, an attempt to pull off the lift before giving up, and, most important: a trusted and experienced spotter. Thanks Sam!

Post thoughts on failure to comments.

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Mar 30th, 2007

Melissa & Vanessa

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Melissa (left) & Vanessa (right) post-WOD

Melissa and Vanessa are a couple of our regular evening class participants. Both have come to us since the move to the new facility. And both are making great progress to boot.

Keep up the strong work, Melissa and Vanessa!

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Mar 29th, 2007

Learn How to Lift; Learn How to Run

Note: The Jim Schmitz Oly Lifting Clinic has sold out!

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We’re pleased to announce two clinics coming up in April that will be of great value to you.

Clinic #1

We’re holding a POSE running clinic that’s been tentatively scheduled for Saturday, April 21 (time and location TBD). We’re still putting together the particulars on this one but want to gauge interest and we also want to give you enough notice to get it on your calendar.

Clinic #2


We’re holding an Olympic lifting clinic with Jim Schmitz (three-time U.S. Olympic Team Coach) on Sunday, April 22 from 10:00 a.m. to 1:00 p.m. (the 10:00 a.m. CF class will be canceled that day). The cost is $100 for CFO members and $125 for non-CFO members. In addition to three hours of instruction from Jim, you’ll also receive Jim’s DVD and training manual Olympic Style Weightlifting for the Beginner and Intermediate Weightlifter.

This first clinic with Jim will be limited to six participants, of which five spots still remain. We plan on offering more clinics in the future, and most likely will increase the number of participants at future clinics. For now, though, we’re sticking with six spots.

Post to Comments whether you’re interested in attending either of the clinics. For the Olympic lifting seminar, it will be on a first-come, first-served basis, so make sure you post to Comments or send us an email ( ASAP if you’d like to attend.

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Mar 28th, 2007

Athlete Spotlight: Kathrina Verzosa


Kathrina has been with CFO for a little less than 2 months and shared with us some very good news about the positive effects CF has had on her overall health. Kathrina’s blood pressure has dropped from borderline hypertension to 120 over 76! AND she has lost 2 inches off her waist line!

Kathrina trains at CFO 4 to 5 times a week– you can find her most days at 9 a.m…

The Soft Science of Dietary Fat:

Come on Folks, don’t let Type-Key keep you from posting–we miss the banter and it only takes a minute!

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Mar 26th, 2007

Nicole Okumu, USAW Sports Performance Coach

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Nicole finishing a deadlift

Congratulations to Nicole for getting her USA Weightlifting Sports Performance Coach certification! She learned last week that she passed the written exam and the certificate from USAW is on its way.

Next step: getting some CFO athletes together and entering them in an Olympic lifting meet!

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Mar 23rd, 2007

PAT Push-Presses 110 lbs


Pat I. Push-Presses 110 lbs! Nice!

There was a little discussion of “ear candling” at CFO the other day. Read below and judge for yourself.

Ear Candling

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Mar 23rd, 2007

Maybe You, Too, Can Be a Ninja Warrior

Not much to say here other than sit back and enjoy.

This guy’s a 34-year-old fisherman from Japan (with ridiculous grip strength!) and is only the second person to complete the final stage of the Ninja Warrior game show of the more than 500 contestants who’ve tried.

(And thanks to Sam L for initially posting the link to the video a couple days back.)

Post thoughts to Comments.

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