Monthly Archives: August 2008
Aug 31st, 2008

Zone Support Potluck!


We will be having a Zone Support Group Potluck Dinner on Saturday, September 20th at 4p.m. (class will be held at 3p.m.) Please bring your favorite Zone meal along with 15 copies of your recipe to share.

R.S.V.P. to comments. Anyone interested in volunteering to gather and redistribute recipes?

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Aug 30th, 2008

Snatch Clinic: Sep 14 from 2pm to 4pm


What: Snatch Clinic
When: Sunday, September 14, 2008, from 2pm to 4pm
Fees: $50 per participant. Participation will be limited to the first 6 participants to provide a check, cash, or online payment to CFO.

On Sunday, September 14th from 2pm to 4pm, Angela Lim will be hosting a clinic focusing solely on the Snatch, one of the two Olympic Lifts. The clinic will include one or two models who have placed in recent local and national Olympic Weightlifting competitions. Besides performing the lift itself, participants will be taken through a series of specific warm-up and stretching exercises, in addition to being provided with videotape analysis and feedback. Please come prepared to provide totals for your max squat snatch, max overhead squat, and max hang power snatch.

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Aug 29th, 2008

Eyes on the Prize!


The CrossFit Games Affiliate Cup has arrived! It is emblazoned with “2008 CrossFit Oakland” and the hope is that it will stay in our box for some time to come. To that end we will be starting the first of several Throwdowns next week.

Each of the throwdowns will go for the first four national-site workout cycles (that’s four of the 3-on/1-off national cycles) and points will be awarded based on how you do in the workout, as well as whether you do the workout as prescribed. This is a shorter cycle than last year’s throwdown, which lasted the entire month of March.

Non-Gamers keep reading…

Although the throwdowns are ostensibly for Games training, they’re really an opportunity for everyone in our gym to take their own game to the next level, whether this means setting PRs, getting your first pull-up, or just plain doing 4 consecutive 3-on/1-off workout cycles for the first time.

Track the progress of all participants here:

Post if you’re going to participate in the first Throwdown and where you think we should put the trophy.

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Aug 28th, 2008

Best Wishes, Jonathan!


Jonathan, longtime CFO faithful athlete and trainer

Jonathan coached his last class at CFO this evening.

He’s off to Los Angeles to pursue his passion (along with CF, of course): the guitar. Jonathan is off to study guitar for the next 12 to 18 months. He leaves tomorrow for LA.

For those of you who don’t know him, Jonathan’s CFO roots go back to our first facility on 3300 Broadway, back when we were in the back room of a karate studio doing CF shoeless. His first workout was FGB, and then his second workout was FGB (we weren’t very original back then). And he’s been with us ever since.

We will miss him dearly.

Post best wishes to Jonathan as he heads off to get educated on the guitar!

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Aug 26th, 2008

Escape from the Rock


Franklin immediately following the completion of his 1.5-mile swim in from Alcatraz

Major props to Franklin for finishing his 1.5-mile swim in from Alcatraz this past Sunday, August 25.

His swim got started around 7:30am, bright and early, and he finished the swim a little over 55 minutes later. That’s a lot of open water swimming!

Here are the official results for Franklin’s age group (swim-only category; there were also others competing in the race as one leg of their triathlon):

Escape from the Rock Results, Men 35-39

Give it up to Franklin in comments.

***Schedule Changes***

We’re consolidating our weekly 8:30am and 9:30am classes starting Tuesday, September 2. We’ll be running a single 9:00am class instead during weekdays.

Also, over Labor Day weekend, we’ll be holding 9am and 10am classes only on Saturday 8/30 and Monday 9/1. There will be no 4pm classes on either of those days (we’re running a weekend schedule on Monday, since it’s a holiday, minus the 4pm class).

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Aug 25th, 2008

Tendonitis 101


Tendonitis and Overuse Injuries
1. The term tendonitis is largely a misnomer – you probably don’t have swelling at the tendon (the definition of tendonitis). Instead, it’s likely tendonosis, a term which simply means pain at the tendon, and is therefore vague enough to be essentially meaningless, diagnostically.
2. Tendonosis, in CrossFitters, is almost universally caused by overuse (repetitive stress over a period of time) as opposed to by acute tendon trauma during a specific incident.
3. Such overuse tendonosis, is also by far the most common CrossFit ailment, and odds are good you’ll face bouts of it (most commonly in the elbow, though also frequently in the shoulder or outer knee) at multiple points along your years of training.
4. During such bouts of tendonosis, a good rule of thumb is: if it hurts, don’t do it. Thus, Juan, try a few light cleans this evening. You’ll know pretty quickly whether they’re a good or bad idea.
5. For a period of about two weeks, stop whatever movement caused the tendonosis (pullups, overhead presses, running, etc.) completely.
6. After two weeks, start the movement again. Slowly. If it’s pullup related, say, try two or three slow pullups, two or three times a day. Up the volume each week, but bit by bit. It should take you at least six weeks to get back to full out. This is, by far, the most important solution to overuse trauma: stop doing what hurts, then start it again, but gradually build it back up.
7. Beyond that, targeted stretching helps. This is the main focus of PT. PT stretches aren’t top secret, however, so you can do the same stuff on your own, in less time and for free. Most people don’t actually stick with the exercises, or push themselves through parts of the exercises that are uncomfortable, without outside supervision, which is why appointments make sense. As a CrossFitter, that likely isn’t a problem for you.

continue reading Wiki entry from our Friends at Black Box NYC:

Post your experiences with tendonitis/tendonosis to comments. Post helpful self-care tips to comments.

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Aug 24th, 2008

Sept Throwdown in One Week!


Just a quick reminder…our CFO Throwdown will be starting in a little over one week from now. It starts Monday, Sept 1!

We plan on holding a Zone support dinner after the CFOT ends, sometime in mid-September, so stay tuned.

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Aug 23rd, 2008

Congratulations Sierra and Lance!


Sierra and Lance are getting married this weekend! We send them love and blessings for a long and loving marriage!

Post your blessings, praises, and any helpful marital advice to comments.

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Aug 22nd, 2008

Connor Deadlifts 580# (The Video)

So you saw a picture of Connor deadlifting in yesterday’s post, along with our reporting his deadlift total (580 lbs!), so now here’s your chance to see it on video.

And before everyone starts chiming in, yes, his back rounds, and yes, it’s not the prettiest lift in the world, but damn, it’s 580 pounds! Last time I checked, that’s a lot of friggin’ weight, so diminished form is almost expected in a limit lift of this nature.

Strong work, Connor!

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