Monthly Archives: July 2008
Jul 31st, 2008

FUEL Seminar Aug 16 11am to 1pm


Our next F.U.E.L (Feeding U Energy for Life) seminar will be Saturday, August 16 from 11am to 1pm.

As usual, we will be covering a variety of topics, including but not limited to the following:

Strategies for healthy eating in the real world
Foraging in the urban jungle
How to eat “in the Zone”
Fat is not the enemy
Real World Eats
The real deal on carbs
Real women eat real food
Top Fuel eating for serious athletes
Adult Beverages 101
Paleo/Zone (the ultimate fuel for athletes)
Hormonal effects of food
Disease prevention with food

The cost for the seminar is $100/person and includes food and drink (we’ve gotta put you to the test afterward and make sure you can apply what you learn in the seminar!).

To register for the seminar, contact us at (510) 595-9348 or

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Jul 29th, 2008

The CrossFit Prescription for Nutrition


The CrossFit diet
The simple prescription is this:

Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research quot;hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

There are countless people at CrossFit Oakland who have made the Zone a lifestyle! Look around you, ask questions and when your ready to take the leap talk to us, and we can help you get started!

Here’s an excerpt from “Getting off the Crack” by Nicole Carroll

That said, at ten blocks per day, I found the first three weeks of the Zone to be
some of the hardest days of my life.

Day 1: The 3pm tuna sandwich put me over the edge. I had been hanging on by a thread all morning. I ate the two ounces of tuna, one piece of toast, one tablespoon of Mayonnaise, and lettuce that was supposed to be a satisfying lunch…twenty minutes later my stomach was grumbling and I was FREAKING STARVING! To this day I will not eat tuna sandwiches. The hunger was the worst. I could not believe I would survive on such a small amount of food. I was living meal to miserably small, unsatisfying, two-block meal. At some point each day for the first
week I ended up on the couch crying. Maybe some part of me really thought I was going to die.

Day 2: CrossFit Santa Cruz: I told the Glassmans I was starving. They said, “You’re not hungry. It’s just a craving for the insulin response.” I argued, “No. I really am hungry; my stomach is grumbling twenty minutes after eating. I think I need more food…DON’T TELL ME I’M NOT HUNGRY!” To which Greg responded, “Eat two blocks of low-GI [glycemic index] veggies at your meals and then tell me you’re honestly hungry.”

I tried it. It helped. Broccoli became a truly beautiful thing in my life. Meals held me over longer. But socially I was useless. Every ounce of energy I had was going into just sticking with it. People would ask the daily nicety “How are you?” and all I wanted to say was, “I am on this stupid diet and it’s killing me.” And so it went for many days.

Day 13, CrossFit Santa Cruz: Fat Fran. I was using 65 pounds for the thrusters and it felt like 165. It sucked. Everything sucked. I would cry on warm-up runs, in the bathroom after workouts, if someone looked at me weird. I cried A LOT. I was also craving fat like it was ice cream. More than anything I wanted to sit down with a jar of almond butter and a spoon. I was clearly too lean. I was at 111lbs. from 115 and ripped. My performance times were down by minutes and I was an emotional wreck. Because I was somewhat lean to begin with Greg originally suggested I start the diet at 2 or 3x fat. I ignored him, thinking less fat would be better. I was stubborn, stupid and fat phobic. Now I was paying the price.

Day 14: I began to add more fat into my diet.

Day 21: I was eating five times the fat allotted in the standard Zone prescription, up from the original 15 grams to 75 grams per day. Once I made that change, it got much easier because the benefits came quickly. With the “crack” cravings quelled and little thought of wanting more food, I was now chasing results.

How did I make it to this point? What kept me going through the first brutal weeks? Most likely it was a combination of stubbornness, anger and curiosity. I was pissed that this moderate way of eating was kicking my ass. I thought it should not be this hard and that I should not give into my own weak will. Furthermore, around day 3, I was told that I was complaining too much to get a cheat day. Then I became doubly pissed. I decided I would show her, and do the freaking diet even if it killed me. Finally, I was intrigued. Clearly this was powerful stuff. I started to feel more confident that if I got over the hump and dialed it in properly, it would have a profound affect on me.

And indeed it did. I had never experienced so directly and consistently the practice of not giving up when it gets hard. Every time I entered my kitchen I had the opportunity to fail. It would have been so easy. But I didn’t, and I cannot describe emphatically enough the rewards—both physical and mental— that getting through that has brought to my life.

I went from not believing I could survive on the Zone to not believing how much I could thrive on it. In just 4 weeks.

Try it.

Post your own version of getting off the crack to comments.

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Jul 29th, 2008

2 Spots Left For Angela’s Next Clean Clinic


Angela, along with Jo Ann Arnold, will be holding her next Clean Clinic on Sunday, August 10 from 2pm to 4pm.

The clinic is limited to five spots, and three of them have already been sold.

The two remaining spots will be filled on a first-come, first-serve basis.

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Jul 27th, 2008

Fuel2Go Meal Orders


A scrumptious slab of flank steak

Lance has given us the Fuel2Go menu for this Monday, July 28:

Natural grilled flank steak chili verde, with white hominy, kidney beans and oregano

(Sounds delicious!)

Going forward, we’d like everyone to place their order for food on Lance’s Fuel2Go Blog. To that end, we’ve place a link on the lefthand side of the page named “Zone Meals To Go,” which will take you directly to Lance’s blog. The link is just below the “2009 CF Games Training” link.

All orders must be posted to his blog no later than 5pm on Sunday 7/27.

Now for a little inspiration…

Post to comments your meal ideas for Lance. This dude can seriously cook and on top of that, he has a keen understanding of the Zone. So fire away, and don’t be surprised if your suggestions show up as one of the Monday meals.

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Jul 26th, 2008

Olympic Weightlifting Seminar: Catalyst Athletics Event


Olympic Weightlifting Seminar

Saturday & Sunday October 18-19
10:00am – 5:00pm

CrossFit NorCal
Chico, CA

The Olympic lifts develop unparalleled explosiveness for athletes of all types, but because of their relatively great technical complexity, they are often performed incorrectly, limiting their effectiveness, or even avoided entirely.

Spend two days learning complete progressions for the snatch and clean & jerk, and dramatically improve your own lifting technique.

Registration includes a 102-page excerpt from the book Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

Requirements & Expectations
No previous experience with the Olympic lifts is required, but attendees should be reasonably experienced with basic strength lifts such as the squat and deadlift. This seminar will be hands-on for its duration.

Greg Everett, CSCS, USA Weightlifting Coach
Aimee Anaya, National Champion Weightlifter

Register Online:

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Jul 25th, 2008

CFO Throwdown Blog Has Been Resurrected


More tomfoolery from the CFO Games meeting

We’re going to be covering a lot of territory over the next few days regarding CF Games training, in particular the schedule of our upcoming CFO Throwdowns.

Because this kind of stuff tends to take on a life of its own, we’re resurrecting the CFO Throwdown Blog. I’ve already done the first post, which covers the schedule for the CFO (internal) throwdowns over the next year.

We’ve added a link to the lefthand side of the blog, right under our CFO Best Performances of the Day section, named 2009 CF Games Training, which will take you to our CFO Throwdown Blog.

And for those of you who don’t know anything about the CF Games or CFO Throwdowns, don’t worry. I’m sure there will be at least one more post devoted to the topic before it’s all said and done.

Let the 2009 CF Games training begin!

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Jul 24th, 2008

Our Own Awards Ceremony!


Thank you all who stuck around tonight for our banner unveiling and celebration of the team! Stay tuned for the fall Throwdown program and Bay Area Affiliate competitions hosted at CFO!


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Jul 23rd, 2008

CF Games Meeting at CFO Wed 7/23/08 at 8pm!


OK, so we need to bring you up to date on a few changes to the meeting we announced two days ago.

1. We’ve changed the meeting day and time to tomorrow evening (Wed 7/23/08) at 8pm.
2. Everyone who can come SHOULD COME to this meeting. This means everyone! Whether you have CF Games aspirations or not, there’s gonna be something that’s going down right at 8pm that you’re not going to want to miss.
3. We’re gonna end the 7pm class promptly at 7:50pm, so get there early if you’re planning on taking the 7pm class.

See you all tomorrow night at 8pm sharp! The doors will be locked for a bit from 7:50pm to 8pm, so don’t be alarmed when this happens.

So what do you think the secret is? Post your best guess to comments.

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