Monthly Archives: May 2009
May 31st, 2009

June Schedule Changes

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Effective June 1, the 7am Fundamentals class will no longer be offered.

That being said, we’re starting a Fundamentals class June 1 that will run from 6pm to 7pm every Monday, Wednesday, and Friday.

The purpose of the Fundamentals class is to expand on the foundational movements you learned in your intro sessions. In each session, we will cover one key CrossFit movement, with a big emphasis on technique development and refinement. The session will finish with a workout that often incorporates the foundational movement covered in that same session. In addition to teaching you our foundational movements, we’ll give you progressions for developing key bodyweight movements such as pull-ups, push-ups, and ring dips.

Each session will involve a warm-up, a skill development module, a workout, and a cool-down.

We highly recommend the Fundamentals class for everyone new to the program and fresh out of their intro sessions. This will be a great on-ramp to the standard CF group classes.

The Fundamentals class will be run concurrently with the usual 6pm CF group class (we now have a space that will allow for two classes to be run at once).

Tomorrow’s Nasty Nine WOD:

Squat Clean 3-3-3-3-3 Reps

In this workout, you basically have five opportunities to find your 3-rep max in the squat clean (5 work sets of 3 reps).

You can drop the bar and reset, but rest time between reps must be minimal. Basically, once the bar comes to rest, you need to re-grip and go.

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May 30th, 2009

The Photography of Megan Brady

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Our very own Megan Brady had the brilliant idea of using our new client lounge as a rotating gallery featuring the work of the artists from the CFO community. In just a few days, the walls will be filled with her work — the first of many shows to come!

Megan’s Artist Bio:

I started working with black and white photography when I was 15 years old. After discovering the work of Diane Arbus and Robert Frank, I realized there is so much more to learn and that the lessons would take a lifetime. In college, I learned how to develop color prints and continued, post graduation, with many photo classes at CCA in Oakland.

I favor portraits because of their relatability and unanswered questions. Photographing strangers creates a great rush by having to move fast and being careful with my subject’s trust for the seconds that they surrender. Wandering the streets with a camera to fulfill a personal project is similar to creating my own fantasyland, my own world. For inspiration, I browse the work of Nan Goldin, Larry Sultan, Alec Soth, Joel Sternfeld and Bruce Davidson, to name a few.

July’s Featured Artist: Tom Campitelli

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How do you explain CrossFit to people who ask what workout you do? Post your best explanation to comments.

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May 29th, 2009

Reminder: CF One World Affiliate Challenge on Sat May 30

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A seldom-used image in recent posts

Reminder: we need to send a team of six to CF One World this weekend for the final Affiliate Throwdown before the CF Games. There have to be a minimum of two women on our team, and only one team can come from each Affiliate gym.

The first heat starts at 10:30am. It would be great to get a group of CFOers together to cheer on whoever we end up sending down there to represent us (no decisions have been made yet about the team we’ll be sending).

Onto other things…

Tomorrow’s Nasty Nine workout will be a sprint of sorts (if you’re good at power snatches and push-ups):

10-8-6-4-2 Reps Power Snatch @ 95#/65#
25-20-15-10-5 Reps Push-Ups

You alternate between snatches and push-ups in this workout, starting with 10 snatches, then 25 push-ups, then 8 snatches, then 20 push-ups, etc.

Expect some changes to the style of workouts in the next cycle. There will be one heavy movement (max effort and not timed), one classic CF workout (one of the first girl-named workouts ever), and one CFO-programmed workout.

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May 28th, 2009

The Ten Physical Skills and Day Two of the Throwdown

The Nasty Nine WOD (5/28/09)

5 Rounds for Time:

Run 400m
15 Power Cleans @ 115#/75#
15 Push Presses @ 115#/75#


Thank you Jonathan H for the videos!

The Ten General Physical Skills

Thanks to the folks at Dynamax for the ten skills listed below:

1. Cardiovascular/Respiratory Endurance – The ability of body systems to gather, process, and deliver oxygen.

2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.

3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility – The ability to maximize the range of motion of a given joint.

5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed – The ability to minimize the time cycle of a repeated movement.

7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility – The ability to minimize transition time from one movement pattern to another.

9. Balance – The ability to control the body’s center of gravity in relation to its support base.

10. Accuracy – The ability to control a movement in a given direction or at a given intensity.

Which of the 10 skills do you still want to work on? Post to comments

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May 27th, 2009

CFO Throwdown: The Nasty Nine

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The CFO Throwdown is back on the table (never let it be said that I’m not a man of the people).

Over the next twelve days, we’ll be unleashing nine workouts on all of you. It will be three cycles of three-on/one-off. We’re calling it the Nasty Nine, and it begins tomorrow!

For some of you, this will be used as an evaluation tool for determining spots on our CF Games Affiliate Cup team. For others, it will be a great opportunity to participate in some fun, creative, and challenging workouts designed to test a broad work capacity. We’re encouraging EVERYONE to participate (there will be Fundamentals workouts written up for each of the Nasty Nine, but the CrossFit.com workout will not be an option over the next twelve days, unless you want to do it on a rest day).

The first few days of workouts may leave you scratching your head, since they’re so short. But duration of workout is not a proxy for difficulty of workout–don’t make that mistake! You need to attack these workouts and attempt to generate max output.

We’ll be posting the workout for the coming day the night before. So tonight we’re posting our first workout of the Nasty Nine. And it’s as follows:

Against a six-minute running clock:

Run 400m
Max Reps Back Squat @ 195#/125#
Run 400m

The workout is scored by the number of reps you get on back squat.

To answer some questions that may come up:

* Full range of motion on the back squats will be enforced.
* We’ll be running five-person heats (the workout is short enough to accommodate multiple heats).
* During the squats, you can re-rack the weight as many times as possible.
* If you don’t finish the final 400m run before the clock hits six minutes, the workout does not count as prescribed.
* Scoring will be similar to the NorCal Regionals. You’ll get points based on your finish in each of the workouts.
* You cannot combine both 400m runs together (you have to do the workout exactly as written).
* You have to complete all three workouts within the four-day cycle. So if you miss a workout, you can make it up on the rest day of that cycle.
* You can only do the workout one time. No second chances!

Let’s get it on!

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May 26th, 2009

First Day of Classes at the Box!

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The Christening Class

We want to thank everyone who came out this weekend to lug mats, heft weights and get grimy moving CFO.3 to CFO.4! We will be putting the final touches on the gym over the next couple of weeks (pull-up bars go in on Wednesday,new sound system in the next couple weeks, etc.). There are many changes coming down the pike, so stay tuned…

Post your impressions of the new digs to comments.

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May 24th, 2009

Day 1 of the Move is Done!

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***Memorial Day Weekend Schedule***


Sunday, May 24
: 9am and 10am classes at current CFO box. There will be no 4pm class on Sunday.

At 12pm, we’ll be moving the gym floor from current CFO to new CFO.

Monday, May 25: We’ll be running classes at new CFO (5741 Doyle Street). We’ll be running a weekend schedule, holding classes at 9am, 10am, and 4pm only. It will be the first workouts we do at our new box!

*******

Thanks to everyone who came and helped us move the office and lay down the flooring today. We made a ton of progress! We have nearly 3/4 of the floor laid down already, which will be a huge time saver when we have to move all of the gym equipment and the rest of the horse stall mats over to Doyle Street tomorrow.

The new box is looking great. And as wonderful as TomC’s picture above is, it’s nothing compared to seeing our training floor in person.

We need a strong push–and as many volunteers as possible–to get the rest of our old gym moved into the new box. It all starts tomorrow at noon. We’re meeting at the old space on 1060 39th Street.

And Stay Tuned for Important Upcoming Posts to This Blog…

Within the next few days, we’ll be doing posts on the following:

* The CFO Affiliate Cup Throwdown (yes, it’s back on the table)
* A new pull-up progression (along with a new workout standard) for all who are training for first pull-ups or have trouble stringing multiple pull-ups together

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May 23rd, 2009

Hand Picked Organic Blueberries!

***Memorial Day Weekend Schedule***

Saturday, May 23: 9am and 10am classes, along with open gym from 11am-12pm, at current CFO box (1060 39th Street). There will be no 4pm class on Saturday.

At 12pm, we’ll begin moving the office from current CFO to new CFO, as well as laying down the new floor at new CFO (5741 Doyle Street).

Sunday, May 24: 9am and 10am classes at current CFO box. There will be no 4pm class on Sunday.

At 12pm, we’ll be moving the gym floor from current CFO to new CFO.

Monday, May 25: We’ll be running classes at new CFO (5741 Doyle Street). We’ll be running a weekend schedule, holding classes at 9am, 10am, and 4pm only. It will be the first workouts we do at our new box!

blueberries

Our very own Brian Roach of the famed 5p.m. class is heading down to his farm this weekend to do a bunch of things including picking some of the finest organic blueberries known to man. He has offered to pick some (by hand mind you) for his CFO teammates for a modest price.

Heres the deal:
$3 for 6oz (effectively $8 lb)
$4 for $10 ($6.66 lb)
$40 for 8 lbs

Everything is going to be picked on Sunday delivered to the new box by the end of the 4p.m. class!

In case your on the fence about the wonder of blueberries, check this link out!

Post to comments if you are interested AND also let us know if you would like to partake in yet another Prather Ranch Organic Beef puchase!

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May 22nd, 2009

Changes to Affiliate Cup Selection Process

***Memorial Day Weekend Schedule***

Saturday, May 23: 9am and 10am classes, along with open gym from 11am-12pm, at current CFO box (1060 39th Street). There will be no 4pm class on Saturday.

At 12pm, we’ll begin moving the office from current CFO to new CFO, as well as laying down the new floor at new CFO (5741 Doyle Street).

Sunday, May 24: 9am and 10am classes at current CFO box. There will be no 4pm class on Sunday.

At 12pm, we’ll be moving the gym floor from current CFO to new CFO.

Monday, May 25: We’ll be running classes at new CFO (5741 Doyle Street). We’ll be running a weekend schedule, holding classes at 9am, 10am, and 4pm only. It will be the first workouts we do at our new box!

***Affiliate Cup Update***

I recently learned from a legitimate source that it is highly likely that the Affiliate Cup team workouts will not be announced until after the deadline for declaring all of our team members has passed. In fact, it’s possible that the workouts may not be announced until the day of the competition.

As such, we will not be having a two-week internal throwdown. Instead, I’m going to use my best judgment and select the team members I think will fit best and work well as a team, have the greatest chance at doing well based on whatever comes out of the hopper (in other words, those that are well-rounded), and have done well in the various competitions we’ve had to date (Affiliate throwdowns, NorCal Regionals, etc.). In other words, it will be a mix of things that I’m looking for.

We also think the two weeks will be better spent developing skills that will make all of you better athletes. We’ve laid out training programs for many of you, and this will be the perfect opportunity for you to put those training programs into practice.

Although we will not be having an internal throwdown, we are planning some team workouts over the same two-week period. These will be four-person workouts (two men and two women), the same format that will be used for the CF Games.

Stay tuned!

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May 21st, 2009

Memorial Day Weekend Moving Schedule

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It’s going to be a busy weekend at CFO! First, lets cover the class schedule for Saturday-Monday (Memorial Day):

CFO- Current Location

Saturday, May 23rd- We will hold 9 and 10 a.m. classes, and an 11a.m. to 12p.m. Open Gym. THERE WILL BE NO 4P.M CLASS!
Sunday, May 24th- We will hold the 9a.m. and 10a.m. classes. THERE WILL BE NO 4P.M. CLASS!

5741 Doyle Street (cross Street is Powell)

Monday, May 25th- We will have weekend class schedule (9a.m., 10a.m. and 4p.m.)

We are still looking for helpers on both Saturday and Sunday from 12p.m. on. Both days we will be laying the new mats on the floor, moving the office,cleaning the new space and getting the equipment set up. We will provide all the food and beer needed to make it happen, and will be forever grateful to all who lend a hand!

Thank you everyone for your patience as we get settled in the new box–it’s going to be well worth the wait and effort!

What are we missing that would make your training experience better? Post to comments.

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