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January
Guns!
R E M I N D E R!
We will be closed on Thursday and Friday but will re-open at our new location on Saturday for a 9 and 10 a.m. class! Ring the bell and we'll let you in!
Strength Program Update
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| The strength Program has been plodding along for about 3 weeks now, with three weeks left to go. |
The five of us, Carlo, Chad, Leo, Max and Sam have all gotten appreciably stronger, and, as expected a bit slower and heavier. Chad and I have done most of the workouts and have put on 3-4 lbs of muscle. I've gained a bit too much fat, which I'll blame on my genetics (ahem *cheeseburger* ahem) Sam "The Hulk" Larson Has done ALL of the workouts and is up to 185 (from 176) at the beginning, most of that muscle. His temerity is inspiring.
It is somewhat hard to eat as much as is necessary to make these kinds of mass/strength gains, plus the feeling (and reality) of aerobic deconditioning is annoying, but once we are done with the strength phase and lean down without losing the additional muscle we are working so hard for we should, perhaps surprisingly, be able to generate increased Metabolic power. The reason is as follows: if strength is the limiting factor, say in fight gone bad, but we now have the increased strength to easily rep 75# for push-press, we will end up doing much more work in the same amount of time, also known as increased intensity. I think we are all looking forward to the relatively easy regular WODs!
We have been doing some advanced work this week (drop sets) and will move onto negatives and chains in the next few weeks. We will try and get some good tire flip pictures too!
Scott Caught On Camera
Scott in the middle of performing a push-up.
A Case for Physical Activity
For those of you who know me a little, you know that I'm an evolution nut (with more of an emphasis on nut, I'm sure).
I was recently turned on to Mark Rippetoe's latest book (along with Lon Kilgore and Glenn Pendlay), Practical Programming for Strength Training. This is a must-read for anyone with even a passing interest in strength- or power training.
Anyway, Coach Rippetoe has a nice passage in the book on the importance (even necessity) of physical training. Enjoy:
As is often the case, sports preparation can shed light on the human condition. Humans are built to move. We evolved under conditions that required daily intense physical activity, and that hard-earned genotype is still ours today. The modern sedentary lifestyle leads to the inactivation of the genes related to fitness and performance, attributes that were once critical for survival and are still critical for the correct, healthy expression of the genotype. The genes are still there, they just aren't doing anything because the body is not stressed enough to cause a physiological adaptation requiring their activation. Heart, lungs, muscles, bones, brain, all operate far below the level at which they are still intended to function, and at which they function best. Those among us who are sedentary suffer the consequences.
--Practical Programming for Strength Training, p. 108
Our First 10K!
Jennifer, Sam, Max, Nicole, Chad & Ollie (Evelyn is behind the camera)
Congrats! to Chad Lott for taking second place in the Lake Merritt Joggers and Striders 4th Sunday Run! This was our first training run in preparation for the Pendleton 10K that 15 CFO members will be participating in June 9, 2007.
LMJS:
http://www.lmjs.org/Fourth_Sunday_Races
Post times to comments.
S C H E D U L E
CrossFit is moving! Schedule:
Saturday 1-27-07 CLOSED
Sunday 1-28-07 Regular Schedule 3300 Broadway
Monday 1-29-07 Regular Schedule 3300 Broadway
Tuesday 1-30-07 Regular Schedule 3300 Broadway
Wednesday 1-31-07 Regular Schedule 3300 Broadway
Thursday 2-1-07 CLOSED
Friday 2-2-07 CLOSED: Please help us move into our new facility at 967 Grace Ave, Emeryville CA at 5PM (beer and pizza provided).
Saturday 2-3-07 and thereafter: expanded Schedule (AM/PM), TBA 967 Grace Ave.
Horse Stall Mats Are Here
CFO's brand new horse stall mats stacked in 35-mat piles.
Mark your calendars: we'll be laying down the mats next Friday evening, Feb 3. I know you don't wanna miss out on all of the fun!
We'll be giving you the exact time as the date gets nearer. Stay tuned.
NO CLASS NO CLASS NO CLASS NO CLASS NO CLASS
There will be no classes this Saturday, January 27.
We'll be back in action on Sunday, January 28.
200 Calories
I came across this cool link (cool to me, at least, which I guess tells you I'm not that cool) on Art De Vany's blog, which shows pictures of various foods in the amount that would be needed of them to get 200 calories:
http://www.wisegeek.com/what-does-200-calories-look-like.htm
Peter is a CF Trainer Now
Congratulations to Peter on becoming a CrossFit certified trainer.
Post kudos to comments.
The Last Push!
Charles, Cathy and Connie giving it their best!
I M P O R T A N T ! I M P O R T A N T ! I M P O R T A N T !
CFO WILL BE CLOSED ON FEBRUARY 1ST AND 2ND (THURSDAY AND FRIDAY).
We will, however, be offering move-related WODs to all those willing to lend a hand (and get dirty):
Sunday, January 28th @ 12p.m.--Plyo Box Painting and Misc Tasks
Thursday, Feb 1st @ 7p.m.--Tabata Moving of Equipment and Tabata Floor Cleaning
Friday, Feb 2nd from 9.a.m. to ?--20 (or so) Rounds of Horse Stall mat Installation (100#'s each)
New Location: 967 Grace Avenue
Telephone: 510-595-9348 (XFIT)
Map: http://tinyurl.com/2hqh99
The Miracle Move For Correcting Your Olympic Lifts
Sweet shot of Peter and Coach B. on CrossFit.com!
The tall snatch in action
Tall Cleans & Tall Snatches
We've recently been hitting the Olympic lifts hard. During this time, I've observed a trend of people power cleaning (or power snatching) the load up, catching it high and then riding it down into a full squat.
Take a look at the video that was recently posted at CrossFit.com:
http://media.crossfit.com/cf-video/CleanCatchHeight.wmv
What I'm seeing a lot of people do is the middle of the three video sequences (the "Pseudo-Squat Clean").
In a legitimate clean, you never actually bend the arms during the extension phase of the clean. Instead, you jump the bar up without leaving the ground, fully extending at the ankle, knee, hip, and shoulders. This move gives you more than enough room to get under the bar, and also gives the bar more than enough upward momentum so that it will stay weightless just long enough for you to dive under it with all you have.
The problem with power cleaning is that you're ultimately limiting yourself to only being able to clean as much as your arms can pull. This is great if you're looking for an upper-body-oriented exercise, but if you care about maximal loading of the hips and legs (and you should care a lot about this since the musculature of this region of the body is where athleticism is developed and expressed), you're doing yourself a huge disservice by only doing power cleans.
You need to catch those cleans and snatches in a full squat.
And in order to practice and become comfortable with moving under the bar and catching it in a full squat, there's no better move than the tall snatch or tall clean.
Here are two descriptions of the tall clean/snatch (the sequence is the same for tall cleans and tall snatches, only the grip width and finish position are different), one from CrossFit and one from Masters Olympic lifting champion Gary Valentine.
From CrossFit:
The "tall snatch", starting from triple extension and then shrugging and dropping to the catch, is a workaround for pulling before full extension.
From Gary Valentine:
Then, with empty bar, Clean from Full extension.
Stand with bar in clean grip, arms straight, shoulders shrugged, bar touching upper thigh, standing up on balls of feet. Stop here. THIS IS THE START POSITION for this drill. You must understand and believe that the bar is higher off the ground at this point than it is in the bottom position of your front squat.
Your task is to drop down as fast as possible from this full extension to the front squat, just lifting feet into squat position, whipping elbows under, almost racing the bar down, don't pull it up. Just race it down whipping elbows under.
Do not curl it - very difficult from this position anyway, that’s the point. Arms should not bend first at elbows, which is what will probably happen to someone whose power cleaned a lot. So it's crucial to learn the timing of this, because this is the position you're trying to achieve from the floor. Arms must be straight, big explosive shrug with full extension of body.
N.B. 1: Careful readers will note that the CrossFit version of the the tall snatch has the lifter initiating the move with a shrug of the shoulders, whereas Valentine's version has the lifter begin with shoulders already in the shrugged position. Don't get hung up on this small point. Practice and become proficient at both methods.
N.B. 2: I have to give credit to Tony Budding from CrossFit Santa Cruz for first turning me onto the tall snatch as the "miracle move" for curing early arm pull in the Olympic lifts.
I R O N
Check out our very own Peter on CrossFit.com. Peter is now a CrossFit Certified Trainer. Nice Job Brother!
I think this deserves a spot on CrossFit Oakland.
IRON
I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.
Completely.
When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.
I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn't think much of them either.
Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class.Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.
Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in.
Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.
Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say shit to me.
It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was
wrong.
When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.
It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.
I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.
I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr.Pepperman.
Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.
Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.
Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.
I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole.
I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.
Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.
The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.
The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
Enzo and Mike Perform the Nutcracker!
Check out our very own Peter on CrossFit.com. Peter is now a CrossFit Certified Trainer. Nice Job Brother!
Post your favorite Parkour experience.
Moving In
The beginnings of our new CFO office
The move has begun!
Today we set up our desk and filing cabinet (so that we can better keep track of all of our client performance data).
Tomorrow the rubber mats for the floor arrive.
And next week more equipment arrives: more bars, more bumper plates, and a giant pull-up rig that will support scores of people at once!
Oh, and there's some random mop bucket there, too.
What a Difference Three Months Makes!
Left: Annie, October 2nd 2006 (first day of CrossFit)
Right: Annie, January 15th, 2007
I think this is one of those pictures that speaks a thousand words. 'Nuff said.
Umami=Intangible Satisfaction
Umami is a Japanese word that roughly translates into English as "robust" or "delicious." Umami can also be described as heartiness, savoriness, or fullness of the mouth.
Spicy Broccoli w/ Anchovies, Shallots, Garlic, and Toasted Almonds
Steam broccoli
2-3 Tbs EVOO
3 gloves garlic
Tin of Anchovies
Red Pepper Flakes
saute 2-3 minutes
add shallots (finely chopped)
saute another 2 minutes
Toss in Broccoli and coat with sauce
sprinkle with Toasted Almonds
More on Umami:
http://en.wikipedia.org/wiki/Umami
Share your Zonerific recipes in Comments.
The 5 Gymnastics Skills Every CrossFitter Should Have
With the move to our new place, we'll be able to devote more time to practicing numerous skills that we've neglected thus far.
Chief among those neglected skills are the gymnastics skills that are so foundational to well-rounded fitness.
Before visions of men and women running around in tight pants or leotards enter your head, let me clear up for you what I mean by gymnastics training, specifically as it applies to CrossFit.
Our use of gymnastics here simply refers to the cadre of bodyweight exercises that develop the neurological skills (accuracy, agility, balance, and coordination) we covet as CrossFitters. And make no mistake, you'll also develop a good deal of strength and flexibility through training for these gymnastics skills.
So without further adieu, here are the five gymnastics skills that will deliver the most bang for the buck in terms of all-around fitness:
1. Handstand
The handstand is a feat in and of itself, but is also important because it's a gateway movement that leads to so many other skills. Become proficient at handstands on the floor, on the rings, on park benches, wherever. And don't try and do handstand walking before you've mastered the handstand hold. Trying to walk on your hands prior to learning how to hold your body still in a beautiful handstand is akin to learning how to power clean prior to learning how to squat clean. The former will undermine, and in most cases delay, the development of the latter.
Beast Skills Tutorial on the Handstand
2. Kipping Pull-Up
The reason we love the kipping pull-up is not because it's a cheating pull-up, as so many think. We love it because it's a beautiful little move that requires full-body coordination. Learning how to properly kip will also have carryover into areas you might not expect, such as activities that involve jumping, throwing, or striking.
Eva T (CrossFit Santa Cruz) on the Kipping Pull-Up
3. Muscle-Up
Everyone's favorite exercise at CFO. It's simply greater than the sum of its parts, so much more than a pull-up and a dip combined. There's a nice little bit of kinesthetic awareness required to pull the muscle-up off initially, and then later to be able to do a muscle-up for multiple reps.
CrossFit Journal Article on the Muscle-Up
4. Rope Climb
First learn how to safely lower yourself on the rope from the floor. Then learn how to climb the rope with your feet. Then learn how to climb the rope without your feet. Then do it multiple times without stopping. Pull-ups will become child's play at this point. It's as simple as that.
Speed Rope Climbing (Those Crazy Czechs)
5. Pull to Inverted Hang
This skill will lead to the front lever, and more importantly, it's a killer of a core exercise if you lower yourself slowly from the inverted hang position back down to the hang position.
Picture and Description of Pull to Inverted Hang from CrossFit.com
Post questions, comments, or plans of attack for attaining these skills to our Comments section.
"Fat" FGB
We did the first actual workout of the Strength Program today.
"Fat" FGB
Rower on "10"
SDHP 95#
Jump to 26" box
Push-Press 95#
Leo: 214
Max: 186
Chad: 176
Sam: 161
Carlo: not done yet
Charles: Not done yet
Yesterday we did the "CrossFit Oakland Total", which is the CFT + bench press.
| Name | Squat | Press | Deadlift | CFT | Bench | CFOT |
| Carlo | 230(PR) | 105 | 280(PR) | 615 (PR) | 135 | 750 |
| Chad | 170 | 100 | 290(PR, 2x bw) | 560 (PR) | 125 | 675 |
| Charles | ||||||
| Leo | 195(PR) | 130 | 275 | 600 (PR) | 190 (PR) | 790 |
| Max | 235 | 145 | 365(PR) | 745(PR) | 230 | 975 |
| Sam | 250(PR) | 95 | 365 (2x bw) | 710(PR) | 180 | 890 |
Two Weeks and Counting...
CFO's New Box and a contemplative Jonathan (thinking bathroom design)
We will open our new facility on February 1st, 2007!
Tire flipping, multiple person kipping, o-lifting pods, showers, I-beams...just a few of the many new toys and amenities will will be offering in our new facility on 967 Grace Street!
Please let Nicole know if you would like to volunteer some time and muscle mass to one of the many projects we have to accomplish before the end of the month.
X Marks the Spot
CFO has found a new home!
We'll be located at 967 Grace Ave in an 1,800 sq ft warehouse of our very own.
We'll be sure and post pictures over the next couple of days, but for now, you'll have to settle for the map of our location.
Our official move-in date is February 1 but we may start running some evening classes there in a week or so, if we can get a bare-bones set-up done in the next few days (no guarantees on this, though).
We're planning a special, grand-opening workout on Saturday, February 3 so that we can really break the place in. There are even rumors that tasty food and beverages will be served afterward.
For a full-size Google map (because we know you're dying to find out how close the new CFO is to your home), click here.
TG/HDL Ratio is King
I was recently re-reading Barry Sears's The Omega Rx Zone, in particular the chapter titled "How To Build a Better Athlete" (I'll be discussing this chapter in my next post).
While reading through the book, I passed by the section of the book where Sears discusses a simple measure that can be highly predictive when it comes to measuring one's health. The good news is that it's easy to do. All you need to do is have a blood test done (everyone, no matter who they are, should be getting a blood test done at least once a year).
The measure he discusses is TG/HDL, which is simply your triglyceride level (TG) divided by your high-density lipoprotein level (HDL, the "good" cholesterol). Both of these levels are reported on a standard fasting blood lipid profile.
Sears uses the following benchmarks to diagnose health:
| Diseased (Already Have a Chronic Disease) | Poor (On a Path to Chronic Disease) | Good (On the Path to Wellness) | Ideal (State of Wellness) | |
| TG/HDL Value | 4 or Greater | 3 | 2 | 1 |
Everyone who trains with us should aim to get their TG/HDL ratio somewhere between 1 and 2. The good news is that in order to do this, all you have to do is follow our exercise- and nutrition prescriptions.
I'll be reporting my TG/HDL ratio when I get the results next week. If you're comfortable doing the same, and have the numbers available to you, post the ratio to Comments.
CrossFit Anywhere
Eve and I were away from any semblance of a Gym at Christmas, so we came up with a variety of workouts to keep us from turning to mush. Pictured here is a 5 mile hike with 2200' total elevation change carrying a 10# med ball and switching off carrying it every 2 minutes. Harder than it sounds, especially as there is 800' of vertical ascent in .5 mile at the beginning.
Post your most creative CrossFit workouts. Difficulty level: no fixed equipment allowed (unless you dragged a C2 up a mountain or something).
1-1-1-1-1-1-1-1-1-1
Peter doing some one-arm snatches!
WOD for Friday, January 12, 2007
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
Post weights to Comments.
The Insult That Made a Man (or Woman) Out of (Your Name Here)
Tired of getting sand kicked in your face at the beach? OK, well, say there was a beach that was not freezing 355 days a year, would you be tired of getting sand kicked in your face at it? Seriously it's time to take six weeks to pack on some serious mass, by which I mean up to 3 pounds. That may not sound enormous, but it will make a big difference: you don't actually have that much muscle. Mostly we are bone, fat, organs, etc. So 3 lbs of contractile muscle is more than you might think.
In that vein we are offering a 7 week pure strength program. Cost will be $35.00 for all 7 weeks, to cover the additional 2 hour Sunday class. We need a minimum of three people and a maximum of six. We ask that if you do do this you commit at the very least to doing all 7 Sunday classes. If at all possible you should come to the Monday and Friday classes as well, which will be offered at 6AM, 7AM and 8AM. Once we have our new facility it may be possible to add an evening session for "make-up" classes.
For more information please refer back to this post.
The Schedule can be found here and in the extended entry.
The Tracker can be found here.
The Introduction Letter can be found here.
The One Rep Max Calculator can be found here.
Please RSVP here.
More on Muscle-Ups
The sequence below of Nicole Carroll (CrossFit HQ) is probably the best photo sequence I've seen in terms of displaying the proper body positions one has to get into in order to nail a muscle-up.
(Click on the image to see the full-size version of the photo.)
So what to do in order to get the muscle-up? You simply need to swallow your pride and drill the basics. So how do you do that?
1. Get lots of pull-ups and ring dips.
2. Do the drills in the video below.
Although the video is geared to kids, the drills are suitable for everyone.
So get to it!
Back to Basics
Kathleen Finnerty, CF Trainer, Krav Maga Instructor does an Overhead Squat
Let us not lose sight of the basic accessory movements that are key to developing a strong foundation!
The "OFFICIAL" CrossFit Warm-up:
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
http://www.crossfit.com/cf-info/faq.html#Exercises9
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
*Note that for a workout that's dip or pullup-centric, you might want to sub another exercise
A Fresh Start & Some Jump Rope Tomfoolery
We don't wanna jump the gun because there hasn't been a final deal struck yet, but what you're looking at above just might be the new 1,800 sq ft home of CFO in the very near future.
Stay tuned!
Fun With the Jump Rope at CFO
Below is an example of the type of play that we engage in at CFO. Forget about the muscle-ups, Candace's next step is to join the double dutch professional circuit.
The Stiff-Legged Deadlift Is Not a Romanian Deadlift
Just to clear up the debate that has been going on at CFO, and because it's easier to just go to the links for the descriptions and videos of each of the two exercises, check these links out:
Stiff-Legged Deadlift
Stiff-Legged Deadlift Video
Romanian Deadlift
Romanian Deadlift Video
Because the difference between the two lifts is subtle (although critical), it's best to let the two videos play to completion (each is only about 10 seconds long) and observe the difference in finish positions.
The Romanian deadlift has the lifter keeping knees bent throughout the lift (he's basically doing a deadlift with an Olympic lifting "scoop" at the end of the pull). The stiff-legged deadlift is nothing more than a deadlift with straight legs throughout the lift (no "scoop" at the end of the pull).
(Candace, I like medium Americanos with no room.)
Lean Mass
We have had quite a few questions lately about how to measure lean mass. There is an excellent Wiki entry on the subject. The Bod Pod is the most accurate way to determine lean mass
Here is an interesting website with pictures of what men look like at various lean mass levels. Note that he makes the point that at higer lean mass percentages he was sometimes weaker. Note especially that at a "buff" looking 188 and 90% lean mass he could only deadlift 200 pounds! That is really pathetic! It makes the point that lean-ness and performance are not alway correlated. There is also a picture of him at 178 and 92% lean mass with a claimed 415 pound deadlift. Now that's awesome. By the way he also says he achieved this on a vegan "style" diet. This website inspired me to take pictures of myself as well.
Here is a 
picture of me, pre-serious crossfit on 12.12.05 at 210 lbs 145 lean mass, 65 lbs fat, 69% lean mass.
Here is a 
picture of me on 12.12.06 at 181 lbs 146.5 lean mass, 34.5 lbs fat, 81% lean mass.
You can see that on average, I only lost about a half a pound a week, but thinking long-term, you can see that it is a good, and sustainable improvement. I also maintained all of my lean mass, even putting on a pound or two. My performance in almost every parameter has gone up at the same time. It is also worthwhile to note that this process is not linear (the holidays put four pounds back on), nor is is it speedy, but that is OK, just as long as you are moving in the right direction. I would like to eventually get to 175 with around 155 lbs lean mass, about 20 lbs fat and lean mass of 87-89%.
Another good website for information on lean mass (and fitness in general) is stumptuous.com I quote:
"To build on #2, people have naturally varying levels of body fat. Human biodiversity is normal and desirable. Assuming that naturally skinny people are inherently healthier and fitter is a mistake. While there is a healthy range of body fat levels, above or below which is associated with negative health consequences, it is a range, not a single number. Some women may look and feel cruddy at 15%, while others may be happy and healthy. Same with 30%. Body fat is not the only variable of fitness or health, and there are many women with much higher body fat levels than me who can outlift me, outrun me, and generally kick my ass. Each person ideally has a level of body fat which is appropriate to their genetics, gender, age, training goals, and general state of health. Fitness and fatness are not incompatible.
Below are bodyfat recommendations from the Wiki."Recommendations
Some body fat percentage levels are more culturally valued than others, and some are related to better health or improved athletic performance.
According to Health Check Systems[2], The American Council on Exercise[3] has categorized ranges of body fat percentages as follows:
It is unclear whether any of these body fat percentages are better for your health than any other, but there are definitely enhancements in athletic performance as you near the ideal body fat percentage range for your particular sport. The leanest athletes, bodybuilders, typically compete at levels of about 5-8% for men, and 10-15% for women[4]. Getting to this level usually requires specific and carefully monitored variations in sodium and fluid intakes. It can be dangerous to maintain a body fat percentage at the low end of this range for more than a few days or a few hours."
Please note the above states ideal bodyfat for your sport. for overall fitness we recommend being not leaner than the top of the athlete scale for both men and women. this is because being "shredded" or "ripped" while, perhaps, culturally desirable is likely to lead to decreased strength. in general men should not try to get under 11% bodyfat and women should not try to get under 18% bodyfat. clearly we are not recommending being overweight either. In fact the author could stand to lose a bit of inert metabolic material. There are some rare times it might be appropriate to try and get somewhat under the above percentages, however, we believe that it is not possible to do so in a manner consistent with improved performance unless you are willing to eat in a near-perfect manner, a-la Greg A. or Nicole C., that is to say strict zone-paleo.
Ultimately, for overall fitness and performance, you want to be the right weight for your strength. Let performance be your guide: if your athletic performance across multiple parameters increases, you are moving in the right direction. If your deadlift goes up and your run times get slower you may be putting on too much weight. If your run times get faster and you get weaker you may need to pack on a few pounds.
Pay no attention to "height and weight charts". They are meaningless for athletes. Arnold Schwarzenegger at the peak of his power would have been considered severely obese by this measure. Instead go by photographs, measurements and above all PERFORMANCE!
Post thoughts on cultural ideals vs. actual benefits of various body compositions (from Ultra-marathoner to Sumo).
CrossFit Oakland Mud Run Teams
It's official, we have 3 teams registered!!!
Training Schedule
All trainings will take place @ 9.a.m.
January 28th- 5,10 or 15 K run around Lake Merritt (benchmark time)
Meet: Boat House at Lake Merritt
check out the following website for more info about Lake Meritt
Joggers and Striders
February 11th- 1 Mile Hill climb
Meet: TBD
February 25th- 10 K around Lake Merritt w/ LMJS
March 11th- 5K Sand run at Ocean Beach
Meet: TBD
March 25th- Trail Run @ Joaquin Miller
April 8- 10K around Lake Merritt w/ LMJS
April 22- Hill Repeats
May 6th- 5k Mock run with obstacles, hills, sand and mud
Meet: TBD
May 20th- 10 K Lake Merritt with wet clothes
Meet: Boat House @ Lake Merritt
June 9th : Race Day!!
***Check your email for more info--we have created a Yahoo Group to keep all team members up to date. Team configurations are posted there.***
Candace Gets a Muscle-Up...And Then Some More!
Major props to Candace; her feat below made it to the Community Blog on the National Site!
The title of the post says it all. Watch, learn, and enjoy.
Strong work, Candace!
And Just For Kicks...Tomorrow's WOD:
Park Benches Can Be Fun
We captured video footage of some random dude jumping over a park bench earlier today.
Pay attention to the three methods he uses to get over the bench. We think they're rather Parkourish.
In Jump Sequence 1, the random dude uses a combination of arms and legs to get over the bench. This requires a little technique, not much timing, and is the least athletic of the three jumps.
In Jump Sequence 2, the random dude again uses a combination of arms and legs, but this time only uses his arms to get past the last part of the bench and propel himself forward an extra few inches--just enough to clear the bench. This requires some technique, a good deal of timing, and is slightly more athletic than the prior jump.
In Jump Sequence 3, the random dude uses no arms at all; he simply hurdles over the bench. This requires some technique (only a basic understanding of launch angle at takeoff), a good deal of timing, and is the most athletic of the three jump sequences.
CrossFit Santa Cruz 2007-lb Challenge
Check out the following post on the CrossFit Santa Cruz site:
http://www.crossfitsantacruz.com/crossfit_santa_cruz/2007/01/clean_slate.html
Max attempted this earlier today and clocked in at 1:21. He power snatched 67 lbs for 30 reps.
Give it a try and play with different rep/weight schemes. Multiple attempts at this challenge using different schemes will give you a nice understanding of the difference between muscular failure, cardiorespiratory failure, and systemic failure (muscular failure and cardiorespiratory failure combined, or at least in close proximity to one another).
Post your strategy and results for the 2007-lb challenge to Comments.
Rest Does the Body Good
In CrossFit, or any other training program, it is important to use what Robb Wolf calls "intuitive moderation" to regulate your training load. In other words, you approach each WOD prepared to give it your all but also know when it is time to back off and allow your body to recover.
If you are training daily over long periods of time without sufficient rest, your body cannot regenerate and your performance will plateau. If the imbalance between excess training and insufficient rest continues, your performance will decline. Along with that comes a host of other, more insidious symptoms, among them,fatigue, moodiness, irritability, altered sleep patterns, decreased immunity and depression.
Three days on, one day off will generally keep you out of trouble, but it's also advisable to take more time off every 6 to 8 weeks. A few days off will not diminish your progress, you will not lose the pull-ups or push-ups that you've been working for, in fact, with adequate rest and periodical breaks (3 to 5 days) you will find that you are stronger all around!
More on overtraining:
http://sportsmedicine.about.com/cs/overtraining/a/aa062499a.htm
EV First Rope Climb @ Crossfit Oakland
CrossFit Oakland Athlete Ev R. gets her first rope climb!
This is one of our benchmarks from our CFO Skill Assessment Guidelines. The rope climb is a Level ll (intermediate) benchmark, and is Ev's first intermediate target hit. She is now a solid well-rounded beginner and ready to go onto bigger, faster, stronger things!
We have posted the skill guidelines on the main page for easy reference (look to the left of this post).
Post comments on skill guidelines.
