Monthly Archives: December 2009
Dec 31st, 2009

C’mon Get Higher!

change_your_mind_change_your_world_button-p145597034554903421t5sj_400.jpg

One of the speakers at the Black Box Summit in Austin this past November was James Fitzgerald (a/k/a OPT).  He presented a lecture labeled Pain and Higher Orders of Thinking. During his presentation he defines this higher order of thinking as "a connection between physical manifestations and your thought processes" and goes on to apply this definition to CrossFit — both in his experience as an athlete and also as a coach and business owner.

Here is an outline of the orders:

  Creative – Create Ideas

  Director – Observe and judge

  Sensory - Awareness

  Automatic – Without intent

According to James, one should “Make it your goal to be aware of where you are in this continuum. Practice everything.  Spend time in each order.  Ultimately, move out of automatic and strive for creative (from bottom to top of model)"

CrossFit Oakland is an amazing place –- we all know that.  But every situation has its challenges.  CFO has not only been growing and maturing for over 5 years, but has gone through some significant changes in 2009.  It just seems like an ideal opportunity to move out of Automatic and explore some of those other orders in an on-going attempt to better serve this smart, savvy, demanding (in a great way) and supportive community.

Will we hit the nail on the proverbial head with every new offering, schedule shake-up or social event? Probably not –- so please bear with us and remember the following: 

  • These changes are meant as improvements — the quality of your CFO experience is the number one factor in decision-making
  • They are not offered without careful thought and consideration
  • They are not set in stone
  • We hear you and your feedback is welcomed and appreciated

Challenge for you:  Take a look at these so-called Higher Orders of Thinking and try applying them to your training, your career, your relationships, etc. and as always, post thoughts to comments

 

****************** REMINDER – HOLIDAY SCHEDULE *******************

Thu 12/31:  9am and 10am classes only

Fri 1/1:  11am Community Day workout

Sat 1/2:  8am, 9am, and 10am (open gym)

Sun 1/3:  8am, 9am, and 10am (open gym)

Comments: 11
Read More
Dec 30th, 2009

January Changes

jan_2010.png

 

Before we get into some schedule changes that are going to happen in January, let’s post the schedule through this weekend:

Wed 12/30:  Normal class schedule

Thu 12/31:  9am and 10am classes only

Fri 1/1:  11am Community Day workout

Sat 1/2:  8am, 9am, and 10am (open gym)

Sun 1/3:  8am, 9am, and 10am (open gym)

January 2010 Schedule Changes

After much deliberation, we’re making the following changes to group classes and open gym, beginning Monday, January 4.  We’ll update the schedule on our site before the New Year, so that these changes will be reflected.

9am Group Class:  We’ll be changing the 9am group class to MWF only.  No more Tue/Thu classes at 9am for the time being.

Open Gym:  We’ll be canceling the morning session, and the afternoon session will be from 330pm to 5pm.  The Saturday and Sunday open gym sessions at 10am will remain intact.

Tue/Thu 6pm Group Class:  This hour will be reserved for our On-Ramp class for the near future.

Mon/Wed/Fri 6pm Group Class:  The 6pm class and the Fundamentals class will be merged.  The purpose of the Fundamentals class was to provide a bridge between intro sessions and standard group classes.  Now that we’re doing On-Ramp classes, the need for a Fundamentals class no longer exists, however.

CrossFit Games Registration

FYI…if you weren’t already aware, registration for the CF NorCal Sectional qualifier opened up last week.  This thing will likely sell out fast, so if you want to participate in the Sectional this year, go here to register:

http://crossfit.regsvc.com/crossfitgames2010

We are also looking for volunteers for the Sectional.  If you’re interested in that, follow that same link.

Comments: 11
Read More
Dec 29th, 2009

Reading as Recovery

open_andre_agassi.jpg

The book cover from Andre Agassi’s new autobiography, Open

Last week, I posted a video on paleo-style exercise and Robyn followed up with a nice piece on sleep (and alcohol’s effect on it).  We were both trying to convey the message that recovery is every bit as important for you as the work you put in at the gym, if not more so.  You simply will not succeed in training if you do not set aside time for recovery.

Along those lines, I humbly suggest you use reading as a means for recovery (but not the only thing, mind you).  And with that in mind, I recently finished reading Open, Andre Agassi’s compelling autobiography.  For full details, you can read any of the scores of reviews on Amazon here:  http://www.amazon.com/Open-Autobiography-Andre-Agassi/dp/0307268195

It’s not my style to give spoilers, though, so let me just say that Agassi’s biography gives us insight into the following:

  • that sport is a wonderful metaphor for life (I know, it’s a major cliche).
  • that to become a champion (or the best in any field), you have to spend a LOT of time practicing (this was reinforced in Malcolm Gladwell’s Outliers, another must-read).
  • that belief in self is probably the most potent force in determining outcomes in athletics (and life) and it applies to negative and positive outcomes.

So what book(s) are you reading right now?  What book(s) do you recommend?

Comments: 17
Read More
Dec 28th, 2009

Coconut Cream Pie

coconutcreampie.jpg

I know most of you are up to your ears in dessert this time of year but I thought just one more dessert couldn’t hurt.  I want to share the recipe to my favorite dessert: Coconut Cream Pie from Cafe Gratitude.   Cafe Gratitude is one of my favorite places to eat!  There are a number of locations in the Bay Area but they recently opened a cafe inside Whole Foods near Lake Merritt in Oakland. The whole place is gluten-free and vegan–no dairy, no eggs, no animal products, unless you count honey.  I know this may not be the most ideal restaurant for athletes, but it’s a nice place to go for dessert or to get a fresh salad or vegetable side dish to go.  The other really great thing about Cafe Gratitude is that the whole restaurant is organic. Cafe Gratitude also published a cookbook, which I also love, although it’s much easier to go there and order from their extensive menu.  Here’s the recipe for my favorite dessert: 

Live Coconut Cream Pie 

Crust:
21/2 cups dry coconut flakes                         1/4 cup well packed, chopped dates
1/4 teaspoon vanilla                                     1/8 teaspoon salt
Put coconut flakes, salt and vanilla in food processor. Add small amounts of date until crust sticks together. Press into a greased 9 inch pan.

Filling:
11/4 cups coconut milk                                      3/4 cup coconut meat
3/4 cup well packed, finely chopped dates          1/2 teaspoon vanilla
2 pinches salt                                                      3 tablespoons lecithin
1/2 cup + 2 tablespoons raw scented coconut butter
Garnish  3/4 cup dry coconut flakes

Directions:  Blend coconut milk, meat, date, vanilla, and salt until smooth. Add lecithin and coconut butter and blend until well incorporated. Pour into prepared crust. Set in fridge/freezer until set (about 1 hour). Top with a layer of coconut flakes.

This pie is heavenly!

Share your favorite holiday dessert in comments.

Comments: 11
Read More
Dec 26th, 2009

Bill Starr Article

bill-starr-squat.jpg

Bill Starr, strength training legend
 

Mark Rippetoe credits Bill Starr as one of his primary influences. As such, Rip has published an article from Bill Starr on his Starting Strength website. It’s yet another article on the importance of strength in training programs. Read the article here.

Comments: 9
Read More
Dec 25th, 2009

Merry Christmas!

xmas_tree_ornament.jpg

 

Merry Christmas and happy holidays to all!

 

*****REMINDER: HOLIDAY SCHEDULE*****

THU Dec 24th
9am
10am
FRI Dec 25th
9am
SAT Dec 26th
8am
9am
10am
SUN Dec 27th
8am
9am
10am
THU Dec 31st
9am
10am
FRI Jan 1st
11am – Community Day
(Note:  The gym will be open during normal hours MON Dec 28- WED Dec 30.)

Comments: 4
Read More
Dec 24th, 2009

He knows when you’ve been sleeping…

holiday-cheer-lg.jpg

Personally, I loved the “Paleo in a Nutshell” video on exercise and recovery.  Sleep was mentioned a few times as a vital part of recovery from exercise.  We all know that sleep is good and lack of sleep is bad.  But did you know that alcohol has a very significant effect on your sleep?  A small glass of wine or a hot toddy before bed will not do much harm, but any more than that and you will run into some issues.  Having more than 1-2 drinks up to 6 hours before bedtime (can you say Happy Hour?) will certainly help you fall asleep easily, but until that alcohol is metabolized, you will most likely never reach the later stages of the sleep cycle.

Without experiencing these later stages you are not getting the physical rest or recovery benefits of sleep, such as muscle and bone regeneration and the production of HGH (Human Growth Hormone).  In addition, studies show that sleep deprivation increases levels of cortisol (stress hormone that encourages insulin resistance and fat storage) and decreases levels of the hormone leptin (signaling hormone that tells the brain the body is satiated – affects appetite).  So without the proper quantity and quality of sleep, you may be hampering much of the good of your clean eating and consistent training.

By all means, raise a glass of cheer this Holiday season, but try to enjoy responsibly.  Your reward will be waking up to a better, stronger, healthier you.

Happy Holidays to an amazing CFO family!

*****REMINDER: HOLIDAY SCHEDULE*****

THU Dec 24th
9am
10am
FRI Dec 25th
9am
SAT Dec 26th
8am
9am
10am
SUN Dec 27th
8am
9am
10am
THU Dec 31st
9am
10am
FRI Jan 1st
11am – Community Day
(Note:  The gym will be open during normal hours MON Dec 28- WED Dec 30.)

Comments: 1
Read More
Dec 23rd, 2009

Paleo In a Nutshell: Exercise

 

This video, along with its Part 1 companion, have been making the rounds on CF blogs for a while.  I first found out about the videos from Robb Wolf, and most recently saw the two of them posted on CF One World.  Anyway, enough back story. 

At its very core, the video is a slick, short argument for keeping workouts brief and intense.  And if you train at CFO, you no doubt have experienced these types of workouts.  Intensity is one of the three tenets of CF workouts (functionality and variety being the other two).  What I like about the video is that it doesn’t just emphasize exercise, but recovery from exercise.  Recovery is one of the most often overlooked components of sound training, and one of the most important.

Post your thoughts on the video to comments.  Do you buy it?  Or not?

Comments: 8
Read More
Dec 22nd, 2009

Joe DeFranco’s “Agile Eight”

Franklin_DL_Start.jpg

Franklin showing what a good deadlift set-up is all about:  scapula over bar, bar against shins, back arched.

I’m always searching for solid, effective, and brief ways to get you guys warmed up and ready for action.  Over the weekend I came across the Agile Eight, from Joe DeFranco.  He outlines the eight exercises he has all of his athletes do before they train.  It takes a grand total of 7 to 10 minutes.  And if it’s good enough for his athletes preparing for the NFL combine, it’s good enough for the rest of us!

Check out the full article here:  Joe DeFranco’s Agile Eight

Comments: 9
Read More
Page 1 of 3123