CrossFit Oakland

Hey Mike I know some great Mop workouts! anyone up for a Mop WOD? 3 rounds of 1800 sq ft mop for time!

Max, let's see if we can get some CFT's into the 900's

Good luck all!

Franklin, there's a new kid in town. Wale is insanely strong. he squatted 315 today like it was nothing. I PR'd at 285, then hurt my neck pressing 125. i wasn't warmed up enough and rushed into the heavier weight. i can't do that. i hope to be back within a week or so.

F:

Actually unless you have done it, we don't yet have anyone with a CFT over 800, let's try for that first.

M: my current CFT is over 800

J: i heard my days on the white board are numbered i had better get cracking on the metcon!

Very nice Franklin.

I would like to stress that the CFT is not a competition (although a competition using it could easily be devised). It is a tool, or marker, which you can use to chart your progress, or lack thereof, in one of the ten parameters of fitness which we track: strength. More specifically limit strength, as opposed to power, which is speed + strength.

While breaking 1000 (or 800 or 900) on the CFT is a noble long-term goal, it is not accessible to everyone, just as a 2:45 marathon time is only accessible to those with extraordinary VO2 max and naturally low bodyfat and the right kind of musculature.

However I am going to go out on a limb and state that ALL of us should theoretically be able to both break 500 on the CFT and run a 5:30 mile back to back. I'm certainly not saying this would be easy, and I would imagine those with higher CFT scores would have a harder time with the mile.

Max, funny you should mention the mile. I just ran a hill mile in 14:00 hence the metcon needs lots of work.

I'd rather focus on each person individually (which we all usually do). These numbers and scores are stressing me out. For the most part, they don't relate to someone my size/abilities/goals and can make me feel very frustrated and unrecognized.

Ann:

This is a recurring conversation: you can track back to here to see the last thread this came up in.

http://tinyurl.com/2wmaug

In my book the most important properties of a CrossFitter are striving to improve, perseverance over adversity and heart. You have all three.

I do agree with Mike that patience is very important too. Think 3-5-10-20 years of non-linear improvement.

Again to reiterate: the CrossFit Total is simply a tool to measure progress. It is just the same as timing a mile run.

5:30 mile, huh? not sure I'll ever reach that. not sure I'm that concerned with running a 5:30 mile though, cause a one mile run isn't the most practical thing. a fast 400, or maybe even 800 are much more practical and useful. ok, you can all tell me why i'm wrong now.
by the way, my neck's really messed up. it hurts to support the weight of my own head, so i'm laying down a lot. aleve does nothing, so even though it may inhibit muscle growth, i'm going back to ibuprofen for the time being. not sure when i'll be in again. next time we do heavy shoulder press, i really need to warm up a lot more.

Hey Mike/Max/Nicole,

What were the Paleo diet links from the food seminar?

Thanks

Chad,

Not sure if you're talking about the links we mentioned for recipes or the links we mentioned for research.

Here's the prime one for research, with a ton of papers Cordain has published:

http://www.thepaleodiet.com/published_research/

If you're looking for a great compendium of diet, theory, and some research, go here:

http://www.paleodiet.com/

Here's an interesting one:

http://www.beyondveg.com/

And if you're just interested in recipes, here you go:

http://paleofood.com/

Greetings from Maui. Congrats on the new space.

Do you guys need a large work desk with single file drawer? It's much larger than the one in the picture.

It's free, provided you come to my house to pick it up.

See you later this week.