You are hereApril 2007
April 2007
More Extreme Sports Eye Candy
Anyone up for a group skydive sometime soon? Post Y/N to comments.
The Face of Intenstity pt. 1
Here is a great shot we meant to be the capper of the FireFight Gone Bad video.
Burpees For A Cause-May 5, 2007
CFO will be participating in a fundraising event sponsored by Krav Maga Gym in San Fransisco for Home Away From Homelessness, a non-profit organization providing aftershool programming for homeless youth. All proceeds raised will be used to sponsor a summer rafting trip.
How Many Burpees can you do in 30 minutes? Find as many people as you can who will sponsor you at $.25 per burpee or who are willing to give a flat donation for a great cause.
http://www.homeaway.org/
Saturday, May 5-- both 9a.m. and 10 a.m. classes will be devoted to Burpees!!!
Some San Fransisco Crossfitters are aiming for 500!
Who's In?
Ross Training on Burpees: http://www.rosstraining.com/articles/burpeeclip.htm
Training with Injuries and Disabilities
Oscar Pistorius
From Wikipedia, the free encyclopedia
Oscar Pistorius (born November 22, 1986 in Pretoria, Gauteng Province) is a South African Paralympic athlete. Known as "The Fastest Thing On No Legs", Pistorius is the double amputee world record holder in the 100, 200 and 400 metres events. He runs with the aid of carbon fibre transtibial artificial limbs.
Some random dude sustained a mysterious injury to the medial collateral ligament (on the inside of the knee). It looks like he will have to come up with some "crossfitty" routines which can be done on/with crutches for a while.
Post ideas for one-legged workouts, like those that Casey and Random Dude Jr. need to do, and other thoughts on training while injured.
Reminder: CrossFit Oakland Grand Opening Party!
OK, so there won't actually be a pinata at our Grand Opening Party, but there will be just about everything else:
* Food and drink
* DJ
* CrossFit contests
* Super cool prizes
* An amazing gym!
* And last but not least, tons of great people!
Don't miss our Grand Opening Party: Saturday, April 14 from 4:00 p.m. to 7:00 p.m.
Friends, family, and just about anyone else you know are all welcome!
"There is no such thing as overtraining, just under-recovery"
Maximus entering recovery phase
Whether you are following the suggested three days on one day off protocol for the WOD's, or are a Monday thru Friday CrossFitter, it is important to understand the role that recovery plays in athletic development. Improvements in strength and fitness occur only during the rest period following hard training. This process takes at least 12-24 hours to complete. If sufficient rest is not available then complete regeneration cannot occur. If this imbalance between excess training and inadequate rest persists then an athletes performance will eventually plateau and decline.
Some signs of under-recovery:
* Persistent muscle soreness
* Persistent fatigue
* Elevated resting heart rate
* Increased susceptibility to infections
* Increased incidence of injuries
* Irritability
* Depression
* Loss of motivation
* Insomnia
* Decreased appetite
* Decreased sexual performance
* Weight loss
The following is a common CrossFit periodization program used to moderate volume and intensity in order to and allow for successful athletic devlopment
Week 1-3 WOD as Rx'ed
Week 4 50% volume (either reps, time, distance, or weight or any combo that makes sense)
Repeat
Week 12: Rest week / no WOD's
Repeat
Wiki on Sports Periodization: http://en.wikipedia.org/wiki/Sports_periodization
Essential Recovery Tools
Sleep (8 hours)
Good Nutrition (ask us we can help!!!!!!!)
Fish Oil
Active Recovery on Days off
Contrast Hydrotherapy (5 rounds 30 seconds hot/30 cold)
Massage Therapy (try Beth Sweeney if you haven't already)
***Use your workout log book to track your progress overtime, if you are under-recovered or verging on it, it will show in the numbers!**
Limbo at CFO Grand Opening
Thanks to all who attended our gala opening!!
What Skills Do You Want?
Mad Skills
Last weekend we held a free kipping pull-up clinic for those trying to develop their skill in that movement. Let us know what skill(s) you're currently working to develop (e.g., muscle-up, bodyweight snatch, etc.) so that we can devote some resources toward your endeavors (whether in-house or outside of CFO).
Today's WOD:
5 Rounds for Time:
Run 400m
95-lb Overhead Squat, 15 Reps
Post load and time to Comments.
CrossFit Total Score: 920
We now know that CFT cannot be condensed into an hour session for a group class, so we will be holding a special CFT 2-hour session in the very near future. Stay tuned...
We're Taking it Outside!
In honor of the warmer days of summer, we're taking it outside on Saturday, May 12th for both the 9 am and 10 am classes. Meet at the pull-up bars across from Gold's Gym on Lakeshore for some sweaty fun in the sun!
Anyone have a volleyball net? Hoover Ball in our future...
Got Mike?
We went out with Mike for his Birthday to Bittersweet Chocolate Cafe. Mmm.
If you are going to go, be sure to have a drink with lots of milk. Milk (unsurprisingly) has been shown to encourage twice the muscle growth as soy milk. Article by Captain Obvious below.
In other news our own Ann Kelly Has a SECRET TALENT!!
CrossFit Is For Everyone
Pull-ups on the rings
Casey (pictured above and in the video below) recently started training at CFO after having surgery to repair a badly broken ankle. She wanted to train with us so that she could keep in shape. We actually think we can get her in better shape now than she was before, even taking the broken ankle into account.
We even have her rowing with one leg, as you'll see in the video below. This will provide her with a potent cardiorespiratory stimulus even though she can't run or jump rope (two of our other favorite prescriptions for improving cardiorespiratory endurance) and makes just about any sort of mixed modal interval work a very real possibility.
This case underscores the point that CrossFit's style of training can be modified to meet the needs of anyone, regardless of age, ability, or current capacity (or level of fitness). In short, CrossFit is for everyone.
Keep up the great work, Casey!
Use the Book and the Blog
We encourage everyone to track their workout results in a journal of some sort. To that end, we provide Mead composition books to each of our members. Our members even store the composition books on-site in a filing cabinet we have devoted to them (we'll soon need another filing cabinet for storing the composition books).
But it's also important to remember that this blog is an outstanding way to keep track of your workout results. In fact, we'd like to make a push to post your results to the Comments section as often as you can. On our end, if a workout comes up again in the future (such as Cindy), we'll post back to the previous date the workout was done for easy comparison and benchmarking.
This doesn't mean that the lively conversation and banter that's a part of the CFO Comments section needs to go away (far from it--let's get the discussion going, people!); it simply means that the blog can serve multiple purposes--all of them valuable.
So comment away and track away!
A Little Blast From the (recent) Past
Annie and Nicole Carroll @ the old CFO. Coach Candace looks on.
What is CrossFit?
If you had exactly 30 second to describe CrossFit to someone who knew nothing about it, what would you say?
Today's WOD
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps
Post times and CrossFit elevator speeches to comments.
When Lives Depend on It
Firefighters need a high level of fitness in order to be able to perform their job duties AND take care of themselves in the process. How does fitness impact your life?
Play Sports!
Just a quick reminder of the importance of sport as a part of fitness or athletic development.
Not only is sport's primacy illustrated in the image above, but it's also one of the central tenets of "World-Class Fitness in 100 Words":
* Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
* Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
* Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
* Regularly learn and play new sports. [Emphasis mine]
(Note: The image above, as well as "World-Class Fitness in 100 Words," comes to us courtesy of CrossFit.com.)
It's interesting to note that the main benefit of sport (from a training perspective, at least; there are numerous benefits to playing sports that fall well outside the sphere of training), particularly a sport that doesn't have a set pattern or a set order of events (i.e., there's an element of unpredictability inherent in the sport itself), is the neurological adaptations that it fosters (agility, accuracy, balance, and coordination).
Today's WOD:
Run 800m
50 Good Mornings
50 Sit-Ups
Post to Comments your thoughts on sport, how it applies to training, and whether or not we should put together a CFO softball team (sorry, I'm just interjecting my own desire to play a team sport with y'all that would be fun).
Also post to Comments your time for today's WOD.
OFD Messes Around with Bar Muscle-Ups
See if you can spot any familiar faces from the crew of OFD recruits doing bar muscle-ups in the video.
FireFight Gone Bad 2007
Here is video of CrossFit Oakland training the Oakland Fire Department New Recruit Class of 2007. We call this "FireFight Gone Bad", with apologies to BJ Penn.
Friday 070420
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 061217.
Weightlifting Clinic with Jim Schmitz
Jim Schmitz, U.S. Olympic Team Weightlifting Coach 1980, 1988 & 1992,
President of USA Weightlifting 1988-1996, and author of Olympic-style Weightlifting for Beginner & Intermediate Weightlifters, will be teaching a clinic on Olympic Weightlifting at CFO from 10 a.m. to 1p.m. All the spots are taken for tomorrow, but for those of you who are looking to learn and refine your lifts we will be offering another clinic in the next couple of months--let us know early if you're interested in participating, the list is growing!
Jim on the lifts:
http://www.ironmind.com/ironcms/export/IronMind/Lifts/lifts.html
Today's WOD:
5 Rounds:
10 HPC 115#
250 M ROW
20 Double Unders
10 DB Swings
SUNDAY 10AM CLASS IS CANCELLED! SUNDAY 10AM CLASS IS CANCELLED!
Learn the Kipping Pull-Up
Note: We've turned off the TypeKey registration process for now while we test a new method for combating spam, so comment away!
CFO is offering a FREE one hour workshop on Kipping Pull-Ups;
Saturday, April 21 from 12 to 1. There will be a sign up sheet on the board. Get your kip on!
Coach Glassman on Kipping Pull-Ups:
http://media.crossfit.com/cf-video/CrossFit_Kipping1-Concept.wmv
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WE WILL BE CLOSED ON EASTER SUNDAY!
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Jim Schmitz Oly Lifting Clinic
Sam, Carlo, Coach Schmitz, Kristine, Aaron, Shira, and Alex
Today we had our first CrossFit Oakland Olympic Lifting Clinic with Jim Schmitz. Special thanks to all who participated and to Coach Schmitz for putting on a great clinic!
We're planning on holding more clinics with Jim in the future.
Today's WOD:
OH Squat 3-3-3-3-3-3-3 Reps
Post to Comments if you're interested in attending a future Olympic lifting clinic. Also post to Comments your workout results.
Closed on Easter Sunday
We'll be closed Sunday, April 8. Have a great Easter, everyone!
And here's some Sunday reading for you:
Exercise and gene expression: physiological regulation of the human genome through physical activity
POSE Running Clinic on May 5
We're going to be having a POSE running clinic on May 5 from 9:00 a.m. to 12:00 p.m.
The cost will depend on how many people participate in the clinic (e.g., if 10 people participate, the cost will be around $50 per person).
The POSE technique will lead to the following improvements in your running game:
* Radically improved form
* Increased speed
* Better endurance
* Less injuries
* Increased flexibility
* Faster recovery time
* Improved concentration
The clinic is going to be taught by Tim Hill, a POSE-certified trainer who lives here in the Bay Area.
More on the POSE technique: http://posetech.com/
If you're interested in participating in the clinic, either post to Comments or send us an email at info@crossfitoakland.com.
Today's WOD:
50 Wall Ball Shots
50 Pull-Ups
35 Wall Ball Shots
35 Pull-Ups
20 Wall Ball Shots
20 Pull-Ups
How to Use The CFT to Calcuate WOD Poundages
Calculate what percentage of the WOD "prescribed" weight to use by dividing your CrossFit Total by 875, then using that percentage of the prescribed weight. Men and women should both use the men's weight to calculate the poundages using this method.
Example: If your CFT is 400 and you want to know how much to use for "Diane" Multiply 225 by .45 to arrive at about 100 pounds. Example 2: if your CFT is 1000, multiply 225 by 1.15 to arrive at about 260 lbs.
200 lbs = .25
400 lbs = .45
600 lbs = .65
800 = .9
1000 lbs = 1.15
1200 = 1.35
CFO T-Shirt Design Contest
"Suck it Up Buttercup", and "Dangerous" are getting stale...we need some new one-liners that sum it all up. We will have a community wide vote on the best line and then go to print with that one in two weeks! Submit as many as you like--winner gets a t-shirt!
WOD
Three Bars of Death or Linda's Little Sister:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight SUB: DB Presses
Clean: 3/4 body weight SUB: DB Cleans
Post t-shirt ideas and times/weights to comments.
Commitment
Now this is what I call commitment. This guy, Dan Osman, speed climbs a little over 400 ft in 4:25--without any gear whatsoever (no harness, no rope, etc.)! Talk about a real life Spider-Man.
Some of the stuff he does in this video is jaw-dropping, in particular the dynos (the moves where you jump, release, and then catch).
Workouts We Should Do
C'mon, don't lie, you know you've thought of workouts that we should've done but haven't. So now's your chance to play smarty-pants trainer. In keeping with the community-driven theme, we're going to give you an opportunity to come up with a workout that all of our members will do. The workout we like the best will be named after the person who suggests it. In addition, the winner will receive one of our new CFO t-shirts (see previous post).
To kick this whole thing off, we're going to do a workout this Sunday that Jim Schmitz suggested at our Oly lifting clinic last weekend:
Clean & Jerk Bodyweight for 10 Reps
The weight must be controlled on the way down and it has to be touch-and-go at the bottom (pausing only long enough to set yourself for the pull).
So get busy and post your workout suggestions to Comments!
Wish 'em Luck
From left to right: Candace, Meagan, and Nathalie
Berkeley All Blues rugby players and fellow CrossFit Oakland athletes Candace, Meagan, and Nathalie are off to the Women's National Team Camp in Chula Vista this week, beginning tomorrow (Wednesday 4/11/07).
Best of luck, ladies! Tear it up!
Post good-luck wishes to Comments.
recovery
"There is no such thing as overtraining, just under-recovery"
Some suggested formulas:
Week 1-3 WOD as Rx'ed
Week 4 50% volume (either reps, time, distance, or weight or any combo that makes sense)
Repeat
Week 12: Rest week / no WOD's
Repeat
Tools for Recovery
Sleep (8 hours)
Nutrition
Self moderation of stressors (life balance)
Fish Oil
Active Recovery on Days off
Contrast Hydrotherapy (5 rounds 30 seconds hot/30 cold)
How can I tell if I'm underrecoverd/overtrained?
Sleep disturbance
Lack of Focus
Retrograde Performance
Irritable
