You are hereAugust 2008
August 2008
Merci Davey!
Just wanted to give a shout out to Dave F., our unofficial go-to man for all sorts of CFO projects. His latest handwork; new lifting platforms! Many thanks Dave for all of your help keeping CFO presentable.
Gratitude posts to comments.
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.
CrossFit Unlimited Throwdown
I'd like to encourage as many people as are willing to go down and participate in the CrossFit Unlimited Throwdown, which has been dubbed the Big Girls Don't Cry Challenge.
This is, in effect, the first of the Bay Area Affiliate Throwdowns to be coming over the next year.
We'd like to host the next Throwdown in January, followed by one more in April, which Freddy will be hosting at CrossFit One World. And who knows what other Bay Area affiliate gyms will step up before next year's CrossFit Games.
At any rate, put October, January, and April on your calendar, because those are definitely going to happen.
In case you don't already know about the Big Girls Don't Cry challenge, the format is as follows:
Day, Date, and Time: Sunday, October 19 at 10am
Three Workouts to be Performed: Fran, Karen, and Grace
Cost: $60
No information has been given yet about the amount of rest in between each of the workouts, but I'd guess it's around 3 hours.
Post to comments if you plan on participating in the first Bay Area Affiliate Throwdown of the year!
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?
Training for the First of Seven!
MJJ is off to summit Mt. Rainier this weekend. Rainier is one on his list of summits which includes; Kilimanjaro, Denali, Elbrus, Alcongacua, Carstensz, Pyramid, Vinson, and Everest. Hope you get best time MJJ!
Post your bucket list to comments. Special props if you can match the peak to its continent.
(hint: http://7summits.com/)
The Return of Edgar
Angela and Edgar, in a photo taken in New York City a couple of weeks ago
Edgar, one of our former 6am stalwarts, is going to be back in town the last weekend of September.
Do your best, by posting to comments, to convince Edgar to get into CFO while he's out here.
Thanks Daniel!
Thank you to Daniel (and his very lovely SO) for the new weight trees now gracing the back of the gym! Look out for Mr. Hester and more CF equipment...
Big thanks to comments.
A Parting Shot from MJJ
The end of the first of many love/hate duels between MJJ and Mini
As many of you know, MJJ left to go take on Mt. Rainier this morning. Before he left, though, he challenged me to the first of what will be many love/hate duels.
And so a big congratulations goes to MJJ.
I was thoroughly whooped in our challenge workout; he beat me by 4 minutes (the WOD took him 26 minutes; it took me 30 minutes). It was a great experience for me to go through, though, and definitely exposed numerous weaknesses in my game, which is exactly what I needed.
Just for the record, the workout was as follows:
20 squat clean-and-jerks @ 165#
40 c2b pull-ups
60 burpees
10 squat clean-and-jerks @ 165#
20 c2b pull-ups
30 burpees
5 squat clean-and-jerks @ 165#
10 c2b pull-ups
15 burpees
So where are the rest of you in your love/hate duels? What happened with Edgar, Good Brad, and Lance? And what about Nabil and Daniel? Step up, people!
Special 6pm Class Monday Night 8/18
We have a special treat in store for the 6pm class tomorrow night: they'll be doing Fight Gone Bad!
We have a producer from Current TV coming tomorrow night (Mon 8/18) to observe the 6pm class, as well as ask some questions of CrossFitters. Her goal is to find out if CrossFit, and our gym in particular, would make for a compelling short. Nothing has been decided one way or another; she's just here to gather information.
So let's give her plenty of reason to greenlight the project.
In brief:
* If you're in the 6pm class, show up ready to perform!
* If you're not normally part of the 6pm class, show up anyway, hang out, cheer, and talk up CFO!
Let's make this happen.
TG/HDL Ratio
A few people have recently reported the results of their blood lipid panel.
We thought it would be a good idea to share with you the ratio Dr. Sears (of the Zone fame) suggests to use to gauge your blood insulin level.
You simply take your triglyceride count and divide it by your HDL (the good cholesterol) count. In shorthand, it's TG/HDL. This is from page 120 of his Omega Rx Zone book, pictured above.
The lower the number, the better. Sears assigns the following states of well-being (or lack thereof) to various ratio values.
4: Diseased
3: Poor
2: Good
1: Ideal
The good news is that the CFOers who've reported results from their recent panels have had ratios less than one!
I guess CF plus a solid diet does pay off.
Power Foods
On the heels of our last F.U.E.L. (Feeding You Energy for Life) seminar we thought it appropriate to post an article on some of nature's power foods. Let us know if you have any recipes that contain any of all of the foods listed from the Testosterone Nation (yes there are some good resources there) article. Also, we are planning another Zone Support Potluck for late September so stay tuned. Any ideas for the next venue?
Testosterone Nation:
http://www.t-nation.com/free_online_article/sports_body_training_performance_diet_nutrition_bodybuilding/power_foods
Post to comments.
Retro-Running
A Brief History of Backwards Running from Run the Planet: http://www.runtheplanet.com/resources/historical/backwards.asp
Backwards, forwards, what's the difference? It just depends on which way you are facing. True, if you are standing still. Now try to run. You'll be fully aware of the differences after your first few steps.
Backward running, backward walking, and retropedaling are developing and quickly becoming more popular in all parts of the world. The popularity of backwards running can be traced back to the American pioneers of this new and different way of running. From the beginning of the century great names such William Muldoon, Gene Tunney, Bill Robinson, Ed Schultz and others, used backward running in their training regime. But it was not until the 1980's that backwards running began its real development and began gaining popularity.
The professor Barry Bates was one of the first pioneers to not only practice backwards running techniques but to also publish his findings. These very publications have been reproduced and reprinted by countless media sources. The doctor Robert K. Stevenson published the first book on the subject of backwards running in 1981 and particularly interesting is the book "Backwards Running". Ron Austin was also one of the great protagonists of backwards running for the United States of America for many years.
At the same time in France, Christian Grollé began an effort to make athletes and trainers aware of the numerous benefits of this new way of running. Even with the efforts of many pioneers it would not be until the 1990's before the development would gain momentum in all parts of the world. At first in Italy, where Stefano Morselli became one of the greatest protagonists of "corsa all'indietro". He repeatedly won the races of Prato (near Florence) and Poviglio (near Parma). For India, Arvind Pandya, is also one of the great retrorunners. He ran backwards across America, Los Angeles to New York, in 107 days (18 August/3 December 1984).
But it is the new millennium that will see the beginning of a new fashion developing a little in the whole world. Like jogging which in the 1970's spread through the planet, "retrorunning" (backwards running) could indeed during the next decade conquer the world. In March 2000, backward-running.com (no longer in service) was launched and offered, for the first time, the beginning of a global vision for the development of backward running. New medical publications, resulting essentially from United States, continue to make therapists, sportsmen and trainers alike aware of this method of running. At present athletes in numerous sports (football, basketball, tennis, athletics, fitness, and so on) utilize backwards running in their training.
Hundreds of persons in the United States begin backwards running because of its numerous and appreciable benefits: better oxygenation ; cardiovascular system increases; it burns one third more calories than forward running; it develops considerable balance, velocity and stamina; it works more quadriceps than forward running; it reduces the ground impact; it promotes a greater flexibility of the body; and it reduces the risks of injuries. The benefits are so numerous that new books will not delay being published on the subject.
Barry T Bates website on retrolocomotion:
http://darkwing.uoregon.edu/~btbates/backward/backward1.htm
If you want to check out the world record retro-running champions click here:
http://www.recordholders.org/en/list/backwards-running.html
Post your retro-running experiences to comments.
Strength
Connor gets a 580# Deadlift! What are your strength goals? One month from now, three months? A year?
Post your plan to comments.
Gymnastics Cert at CFO?
Jeff Tucker, of CrossFit GSX fame, recently inquired about coming out here to do a gymnastics seminar at our box.
But before that happens, we have to make sure we have enough people who'd be willing to participate in such a seminar.
This seminar would cover such skills as handstands, the basics of tumbling, ring work, back levers, front levers, etc.
So give us a quick show of hands in comments on whether you'd like to take part in such a gymnastics seminar.
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!
Infinite Scalability: CrossFit for Seniors
David, Joan, Sean, Karen and Janelia
We have just begun our second month of the CrossFit for Seniors Class at CFO! We are now up to six regulars who come every Monday, Wednesday, and Friday at 11a.m.. Our main focus has been learning the fundamentals with a special emphasis on balance and range of motion. The last week has been full of breakthroughs of all sorts and we're starting to sense the CF fire is ablaze! Stay tuned for the development of the fittest seniors on the planet...
Post your witticisms to comments.
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.
Another CFO Vee T-Shirt Run?
The CrossFit Games CFO T-Shirt
We've been getting a lot of inquiries lately about the t-shirts Vanessa designed for us for the CrossFit Games and whether we're gonna do another production run.
And the answer is a conditional yes. We'd like to do it as soon as possible, as long as there is demand.
So by a virtual show of hands in comments, let us know if you would like another of our special CFO t-shirts, and if so, give us quantity and size.
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.
The Love/Hate Duel
DUEL
Pronunciation:
\ˈdü-əl also ˈdyü-\
Function:
noun
Etymology:
Middle English, from Medieval Latin duellum, from Old Latin, war
Date:
15th century
1: a combat between two persons; specifically : a formal combat with weapons fought between two persons in the presence of witnesses2: a conflict between antagonistic persons, ideas, or forces; also : a hard-fought contest between two opponents.
MJJ sparked an excellent idea this morning that we thought we should roll out to the entire membership! It's a way to play strengths and strengthen weaknesss CrossFit style, and we're calling it the "Love/Hate Duel"!
The next rest day (Friday) we would like for everyone to challenge their closest skill/strength matched CrossFit member(s) to a WOD-duel that incorporates at least two of each person's strengths and weaknesses. Mini and MJJ are going to go at it and below is an example of a WOD we came up with for their Love/Hate Duel:
18-12-6
Handstand Push-Ups
Burpees
Muscle Up
155# Squat Clean
Duel announcements and WODs to comments!
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:
http://www.crossfitnycwiki.com/Crossfit/TendonitisAndOveruseInjuries
Post your experiences with tendonitis/tendonosis to comments. Post helpful self-care tips to comments.
CFO Throwdown Schedule for September
Just a few of those from CFO who will be taking part in our next CFO Throwdown
It's now official: we'll be kicking off our first CFO Throwdown during the first four WOD cycles of September.
Here are the dates:
Sept 1-3
Sept 5-7
Sept 9-11
Sept 13-15
I'll be detailing the rules and regulations on the CFO Throwdown Blog over the weekend, but in brief, points will be awarded to participants as follows:
1st Place: 5 points
2nd Place: 4 points
3rd Place: 3 points
Complete as Rx'd: 2 points
Complete WOD: 1 point
September is right around the corner. Put the dates on your calendar!
****Missing Wedding Ring****
CFOer Annie V recently lost her wedding ring and it likely happened at our box. She's put a note up on the community bulletin board; be sure and read it for the details. In the meantime, if you come across a ring of any kind, or have come across a ring recently, please turn it in to us so we can get it back to Annie. Thanks!
Post to comments your plans for the CFO Throwdown.
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).
The World's Sexiest Post: Blood on the Bar and other Housekeeping Issues
Along with breathtaking WOD performances comes carnage; Daniel unloading six blocks on the sidewalk, hand rips, chin-shavings, sweat, drool, blood on the bar... CrossFit can be so gritty and raw! Though we love each and every one of you, we don't necessarily want to mingle DNA, so we are asking from the bottom of our hearts, that you take a wipe to the places where you've left a little piece of yourself!
God Bless the excretory system!
Post your CFO housekeeping gripes to comments.
Labor Day Weekend Schedule!
Rosie the Riveter http://en.wikipedia.org/wiki/Rosie_the_Riveter
**PLEASE NOTE***
Saturday 8/30 there will be NO 4p.m. class!
Labor Day 9/1 9a.m. and 10a.m. class only!
Mojo Booster: Ross Training
Post your best mojo enhancing (fitness related) video to comments.
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!
Olympic Fever
I want to open up the conversation that was begun between Nabil and TomC in the comments from yesterday's post.
They were discussing the merits of Olympic weightlifting, and the athletes who participate in the sport, specifically. Nabil contends that because their sport is so specialized, they don't necessarily represent the apex of athleticism. He wasn't questioning the power they produce, just to be clear. More a question of how well-rounded they are.
So post away. Which of the Olympic sports do you think produce the finest athletes, the most well-rounded athletes? And also, which of the Olympic sports do you find the most interesting or fun to watch? These two questions might produce very different answers. Provide your justification for the answer to each question.
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:http://cfothrowdown.blogspot.com/2008/07/cfo-throwdown-blog-is-back.html
Post if you're going to participate in the first Throwdown and where you think we should put the trophy.
