If you are new to CrossFit or CrossFit Oakland call us at (510) 595-9348, send us an email, or click to learn more
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Next On-Ramp Classes:
Jul 26th - Aug 20th: Mon-Wed-Fri @ 7am
Sep 6th - Oct 1st: Mon-Wed-Fri @ 7am
Sep 20th - Oct 15th: Mon-Wed-Fri @ 6pm
Gym Address
5741 Doyle St
Emeryville, CA 94608
Sun, Aug 01
9:00 AM - 1:00 PM
Olympic Lifting Workshop
Learn the technique of the Snatch and the Clean & Jerk with hands-on instruction from Coaches Max Aita and Jo Ann Arnold. Enroll here: clients.mindbodyonline.com
Sat, Aug 07
9:00 AM - 5:00 PM
Paleolithic Solution Seminar
Robb Wolf seminar on art and science of performance nutrition. $195. Go here to register: clients.mindbodyonline.com
You are hereChristmas Day Community Workout!!!
Monday, December 25th at 10 a.m.
We will be meeting on Christmas morning for a FREE community workout in the park across from Gold's Gym on Grand Avenue. Please invite friends and family--the more the merrier!!! Dress for the cold and be prepared to get dirty...the CrossFit elves have something up their sleeves!
I'm thinking of doing a New Year's Eve workout around 10PM, or possibly exactly at Midnight, Champagne included, however I need to know if anyone is actually interested in doing this.
where did you find that cheesy 3d rendering of the presents? it's so bad it's good.
New years eve I will be counting down the minutes to Ann's birthday, which happens to be Jan 1st.
I'll be drinking at Suigetsukan (and not working out) on New Year's.
I saw something about a workout on Christmas Eve at CF San Francisco. Do you guys know anything about that?
I would do a workout on New Year's Eve as long as I could dance during some element of the workout:)
Candace
ugh, just did the WOD from Friday. Did Cindy once, this time I tried a cindy/mary hybrid. Can't do HSPU's in my apartment, but I do have a pullup bar and rings, so I did
7 ring pushups, legs up 18" on a chair
10 Pistols, alternating
10 pullups ( can't do a real kip in my apartment, so they were ugly)
8 rounds in 20 minutes, but in round 7 my right leg gave out, so I had to do 15 regular squats for rounds 7 and 8.
I just carefully weighed out my entire meal, ate it (while feeling very satisfied that I had been a good zone girl) only to find out that my scale is not correctly calibrated. When I weighed 173g can of tuna, it said it weighed 200g. Sad, sad, sad. I guess I will go take a few extra gulps of coconut milk and call it a night. I may end up being a 12 block woman after all:)
Way to go Jonathan on the home crossfit!! That takes committment.
i feel like a pig after eating my zoney meal. it's so much food. i wrote a couple of haikus about it:
eating in the zone
I ponder the large portions
chew, swallow, repeat
30 percent fat
and 30 percent protein
don't forget the carbs
i'm a nerd.
Great haiku!
As if doing Crossfit wasn't weird enough, now we're all becoming food geeks.
My wift FREAKS OUT when she sees me pour on the olive oil and cocount oil.
Then when I smile at her and say, "Fat is our friend!" she backs away from me very, very slowly.
right now i'm drinking coffee and eating a zone bar. do you ever feel a little like a lemming?
For the Zone, when can you eat your snacks and do they have to be eaten at the same time every day? If I don't get up with enough time to eat breakfast before the 6am workout, can I just eat one of my snacks instead? Thanks!
Ann,
Yes, you can get up and eat a snack. You're not locked into a hard-and-fast rule as regards partitioning the daily blocks.
You only need to make sure you do the following to be in the Zone:
1. Never exceed 5 blocks for any given meal.
2. Make sure you always get your daily block allotment (however you partition it).
3. Remember the meal-timing rules for meals and snacks.
Ann,
The scale needs a 9V battery, it's on top of the file cabinet.
In regards to timing of meals:
snacks generally get you through 2-2.5 hours
meals 3-4...
Did Cindy, can't do FGB at my YMCA )-; (no 20# ball, to 10' target, no 20" platform etc.)
10 rounds in 20 min (pushups failed first)
The good news is I am getting into the flow of things with my kipping pullups!
Mike I'd like to be at 50 for max reps by the end of 2007 what do you think?
F
could not resist. I too am a nerd.
wife drink the kool aid
feel your muscles grow bigger
yum coconut oil
Franklin, when are we going to get to workout with you again?
Nicole, thanks for the scale and the tips:) So far so good in the zone...
Arising early
Drinking Delicous Kool-Aid
Ah shit not Pukie!
Franklin: Try just doing WODs and do one max pull-up attempt per week, adding at least one every time (or trying to). You should get there. I'm guessing you are going to experience grip failure with that many reps.
Sam,
Yes, the Bay Area CF Affiliates are getting together for a workout on the morning of Xmas Eve.
CFOers are more than welcome to participate in the workout, of course.
Max: Thanks for the tip, I would be very happy if I could just do all the main site WOD's as Rx'd (-:
Franklin