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July
Recovery
Dave started working out at CFO around February this year and has made tremendous progress in the months that followed. Dave is an avid Frisbee player and can be seen showing off his vertical jump (#26) in this picture. Those of you who know Dave are aware he dislocated his shoulder the day after this picture was taken and is currently on his way back to full range-of-motion on the injured arm and will likely be back at CFO doing his thing real soon.
I thought of Dave while down at CrossFit HQ this month watching some of CF HQ's fire breathers work-out with the rings and was inspired to name a new named CFO WOD it will be called “Dave†and consists of as many one armed muscle-ups as you can perform in 10 min, any score on this one would end up on the permanent trophy board!
Dave get well soon, we miss you down at CFO.
Post your encouragement and thoughts on the “Dave†to comments.
Oyster Race in SF!
We have registered 4 CFO Teams for the Oyster Racing Series in SF on October 14th, 2007!
We have the beginnings of a 5th team, but will need one more member to complete the triad--any takers? Also, we need 4 volunteer support/volunteer people to help out.
Q: What does a support person do?
A: A support person can assist in the transition area by preparing your gear, hydration, food, etc. They are not allowed out on the course to assist you. They are not mandatory to compete in the race. Support people can be any gender (i.e. female support person for an all male team or vice versa).
Sept. 11th / 7:00pm - Pre-race seminar: "Cracking the Oyster". Learn the ins and outs of the Oyster from our pro athletes. Held at REI downtown (840 Brannan St.). We will arrange a carpool when we get closer to the date...
Please post to comments if you want to complete the 5th CFO Team or if you are interested in being a support volunteer the day of the race.
Rippetoe on Basic Barbell Training
Mark Rippetoe lecturing during this past weekend's CrossFit Powerlifting Seminar
Just got back from San Diego a few hours ago (thus the late post) where I spent the weekend helping out at the CrossFit Powerlifting Seminar taught by Mark Rippetoe and Lon Kilgore, co-authors of Starting Strength and Practical Programming (two books that should be a part of everyone's library).
It was a great honor and privelege to be able to participate in the seminar. I learned a lot and can't wait to share my knowledge with everyone else at CFO.
The seminar covered Rip's and Kilgore's complete system for teaching the following 5 exercises: back squat, shoulder press, deadlift, bench press, and power clean. I highly recommend the seminar to anyone who has a chance to go.
Today's WOD
22-16-10 Reps for Time:
Handstand Push-Ups
Pistols
Divide pistol total between both legs evenly (e.g., for the first set, you'd do 11 pistols with your left leg and 11 pistols with your right leg).
We'll be working the following skills:
Kipping Pull-Ups
Dips
Muscle-Ups
Handstand Push-Ups
Pistols
Forget about plain Chocolate Milk
Chocolate Milk is one of the most under appreciated sports drinks out there, six-time Olympic gold medalist Michael Phelps was seen chugging down liters of the stuff at the world championships where he crushed his own world record by more than 2 seconds.
At CrossFit we turn thing up a little on conventional wisdom, to this end I would like to name Spicy Hot Chocolate the official sports drink of CrossFit Oakland.
Post your first Spicy Hot CrossFit workout to comments (For me it was the first time I did Fran as Rx’d I knew I was on to something that would change my life)
Guess Who?
The first well deserved bar muscle up by this mystery CrossFitter...guess who to comments.
On Marriage and CrossFit
My brother-in-law and sister after their wedding ceremony today
My sister, Lara, and my brother-in-law, Michael, two of the people I love most in this world, got married today. And I was lucky enough to be there in attendance.
After the ceremony and well before I had my one drink of the evening (sorry, I'm a lightweight), I got to thinking about some of the parallels between success in marriage and success in CrossFit.
First and foremost, both require firm commitment in order for there to be any success. In marriage, it's about a commitment to each other and a commitment to the relationship. In CrossFit, it's about a commitment to one's fitness and well-being.
Both endeavors are not always easy. There will be challenges, many challenges, in fact. It may even hurt from time to time. In the end, though, there's an understanding that entering into marriage, or engaging in CrossFit, will yield a net-positive outcome, and that the individuals involved will be better off for having taken that step (again, whether we're talking marriage or CrossFit).
And finally, there's some discipline required for success. Success won't happen by accident in either endeavor. It takes consistency and effort.
Well, enough babbling from an older brother...
I couldn't be happier for Lara and Michael. Congratulations!
Dogtown Grappling Club
Yes, that is right, starting next month we will have regular grappling and self defense classes in our upper room. Please come in and check out the "Dogtown Grappling Club" in action.
Rest Day WOD
Practice overhead squats, working up to a 15 rep max.
Finisher:
"Little Nancy"
3 Rounds for Time:
Run 400m
15 Overhead Squats @ 75#
Additional Finishers:
50 perfect Abmat sit-ups
50 unbroken wall ball shots
Results
Annie and a 32KG KB Swing
We have been getting some very positive feedback from CFO members who are experiencing health and fitness breakthroughs as a result of CrossFit programming. Changes in bodyweight composition, overall improvements of the metabolic health profile, and PR's being set in sport specific events.
Post to comments three ways CrossFit has impacted your life.
Upcoming Events at CFO
The Saturday 10 a.m. class after Fight Gone Bad this past Saturday, July 21
Upcoming Events Here at CFO
We have a number of events planned over the next month.
Without further adieu, here goes.
Free Chiropractic Adjustments on Wednesday, July 25
CrossFitter and chiropractor Allen Currano has graciously agreed to give CFO members chiropractic adjustments this Wednesday, July 25. The cost is free to all CFO members and Allen will be giving adjustments beginning at 8:00 p.m. on Wednesday. Come on by!
Rowing Clinic August 11 from 11:00 a.m. to 1:00 p.m.
We'll be hosting a Concept2 rowing clinic Saturday, August 11 from 11:00 a.m. to 1:00 p.m.
Ian Simpson will be coaching us on the finer points of rowing, so whether you're looking to learn proper technique for the first time or are looking to enhance your current technique, this clinic is for you.
A little bit about Ian:
Ian Simpson is coach of the varsity junior womens team at the Oakland Strokes rowing program based out of the Jack London Aquatic Center on the Oakland Estuary. Prior to arriving in Oakland last September, Ian headed the Long Beach juniors program for a number of years, guiding the women's team to a couple of national championships.
Before coaching juniors, Ian was a resident coach at the US Olympic Training center in Chula Vista with the US Women’s National Team, where he helped prepare the rowers for the 2000 Olympic Games, ran selection and preparation camps for World Championships and Pan American Games teams, and coached at World Championships and other International Regattas.
WOD-Off on August 11 Starting at 6:00 p.m.
We'll be having our next WOD-Off on August 11 beginning at 6:00 p.m. We'll be running it in heat fashion, just like we did with Fran for our first WOD-Off. And as with the first one, we'll be holding a potluck with all kinds of yummy food and beverages afterward.
The workout for the WOD-Off will be Helen (3 rounds of run 400m, 21 kettlebell swings, and 12 pull-ups), which many of you were exposed to earlier today.
Come ready to work out, eat, drink, and be merry!
Nutrition Seminar August 18 from 11:00 a.m. to 1:00 p.m.
We'll be holding a FUEL (Feeding U Energy for Life) Seminar on August 18 from 11:00 a.m. to 1:00 p.m.
We'll have plenty of real-world results to share, since Nicole and I will have been about 5 weeks into our strict Zone eating at that point.
Plus as usual, we'll be covering a host of topics, including but not limited to:
Strategies for healthy eating in the real world
Foraging in the urban jungle
How to eat “in the Zoneâ€
Fat is not the enemy
Real World Eats
The real deal on carbs
Real women eat real food
Top Fuel eating for serious athletes
Adult Beverages 101
Paleo/Zone (the ultimate fuel for athletes)
Hormonal effects of food
Disease prevention with food
To register for any of the upcoming events, contact us by phone at (510) 595-9348 or by email at info@crossfitoakland.com.
Who is ready for some Olympic lifting?
Who would like to come check out some of the local talent or test their Oly skills? The Tommy Kono Open is being held in Sacramento Aug 4, 2007. The event will follow USAW weightlifting rules; the lifts will be the Snatch and Clean and Jerk.
If you want to attend/compete please post to comments.
The most seminal piece
Nutrition is the most fundamental component of performance and body composition change efficacy. What are you eating daily? What do you consider "healthy"? When do you feel most challenged to to the right thing in regards to your intake?
Share it here; a day in the life of you...
Post your daily intake to the CFO website...and get some feedback about your fuel intake, we can help you!
CrossFit Nutriton:
http://www.crossfit.com/cf-info/start-diet.html
Rowing Clinic August 11
Rowing Clinic on August 11
Just want to give you all a heads-up...
We're planning on holding a rowing clinic here at CrossFit Oakland on Saturday, August 11. This will be the perfect opportunity to either learn or enhance your rowing technique, which will enable you to increase your power output on the rower, which will lead to greater fitness (funny how that works, eh?).
The Concept2 ergometer is the only "machine" we have at CrossFit Oakland. It's indispensable to developing well-rounded fitness and should be a part of your general conditioning program. It shouldn't be something that you just do, it should be something at which you become proficient.
We'll post more details on the clinic in the coming weeks. Stay tuned!
Another Cool Parkour Video
Kathleen from Krav Maga San Francisco turned me on to this sweet video.
Enjoy!
http://youtube.com/watch?v=vpU_TZVlEr4
Selye’s General Adaptation Syndrome
Ever wonder what goes on when you train? Well, that's kind of a loaded question, actually, since lots of things go on. But at the most basic level, your body has a physical stress imposed upon it (think lifting a heavy weight, doing Cindy, etc.). And then your body adapts to that stressor.
This theory, simple as it may sound, was first formalized by Hans Selye in 1936.
Hopefully, if you've done a workout right, the amount of stress will be just right: not too small such that no adaptation response is stimulated and not too large such that the body is overstressed.
The following blog entry gives a nice overview of Selye's General Adaptation Syndrome:
http://stronglifts.com/general-adaptation-syndrome-hans-selyes-stress-model/
Oh, and credit to Mark Rippetoe for turning me onto Selye's model in his book (along with Lon Kilgore) Practical Programming.
So not only do your CrossFit workouts produce a training response (and hopefully a favorable adaptation), you have to continue to improve on them to see continued results. And thus the stopwatch, journal, whiteboard, etc. that we employ at CrossFit Oakland. All so that you can keep track of what you've done and determine what you need to do.
Post to Comments any methods you use to determine whether you've been overstressed by a workout.
How is your S.P.E.A.R.?
Tony Blauer’s S.P.E.A.R. (Spontaneous Protection Enabling Accelerated Response) SYSTEM™ is one of the most innovative adaptations of the natural startle/flinch mechanism. The SPEAR SYSTEM utilizes the speed and reliability of the startle/flinch mechanism to convert the sudden attack into a tactical counter.
Tony Blauer is offering a CrossFit Combative Calisthenics camp Aug 10-12, 2007 in Orlando FL, Greg Glassman, Greg Amundson and Jesse Woody will all be there. For more info go to Tony Blauer Tactical Systems (look at the training calendar for details).
Post your thoughts on the S.P.E.A.R SYSTEM to comments.
CFO WOD-OFF
1-2-3 Go! Franklin and Sam in their first rep of "Fran"
Our first monthly WOD-off was a success. Pa' (a.k.a. Some Random Dude) took the prize (a pat on the back) with a time of 5 minutes as Rx'd. We will have another WOD-Off Saturday, August 18 at 6pm
"Helen"
3 Rounds
400 Meter Run
21 KB Swings 1.5 pood
12 Pull-Ups
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REMINDER
Last Day to sign up for James Maiz's Self Defense Seminar (7/24) from 12p.m. to 2p.m.
And for those of you who are strictly following the Zone for a month here's a helpful link: http://www.mitymous.net/weights/zoneblox.htm
Three Strong Women
Candace, Casey, and Shira after working up to a max single weighted pull-up of 62#, 62#, and 42.5#, respectively (this means they lifted their bodyweight plus the poundage).
Strong work!
CFO Best Performances of the Day
In case you haven't noticed, we're now tracking the top female and male performance in the daily WOD. It's in the upper left-hand section of the page, right under the link to the free issue of the CrossFit Journal.
And finally, another appearance by CFO on the CF main site: Franklin coaching during the certification seminar
Who is your favorite?
Jim Kelly 1946-
Bruce Lee 1940-1973
Post your thoughts to comments
Why Do Bald Men Do CrossFit?
Today's question: why do so many bald me(n) do CrossFit?
Hint: there is an actual answer.
Getting Off the Crack
Those of you who've been to our FUEL seminar are familiar with the following CrossFit Journal article. We thought it would be a great time to once again showcase the benefits of following the Zone diet and doing CrossFit.
Below is Nicole Carroll's (CFHQ) account of her experience with starting on the Zone diet. It isn't always easy starting something new, and changing your diet is no exception. But it's well worth the effort.
We also think the article below is timely given that Nicole, Max, and I have decided to commit to a strict Zone diet over the next 4 weeks (along with several other CFO athletes--hooray!).
Enjoy!
http://crossfitoneworld.typepad.com/photos/nicole_carrolls_zone_expe/sdhp.html
Everyone should give the Zone diet a try. Simple as that.
And special thanks to Freddy Camacho of CrossFit OneWorld for making this article available on his blog.
Modern Paradox
CFO representing at CFHQ
two Twinkies cakes
300 calories
2 g protein
10 g fat
50 g carbohydrate
cost 50 cents
1 organic apple
80 calories
0.5 g fat
0.3 g protein
21 g carbohydrate
cost 90 cents
Why is a Twinkie bar cheaper than any organic apple?
Post your thoughts to Comments.
Dont' Miss This !!!
A few of us had the pleasure of training with James a little over a month ago, and after one seminar we were anxious to get more instruction!
The cost of the seminar is $60--if you are interested in attending please call Nicole at 510-595-9348, or send us an email at info@crossfitoakland.com
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Our Grand (re) Opening is Saturday, July 14th at 6p.m.-- A "Fran" competition followed by a potluck and some fun.
We will also meet with all of the potential Oyster Urban Race participants to discuss logistics, teams, and registration on Saturday, July 16th at 5p.m.
Zone zone zone zone zone zone zone zone
Check this out! The ultimate in public accountability...Freddy C of One World Fitness has a Zone pagehttp://crossfitoneworld.typepad.com/zoning_out/
CFO Photo Album
A picture is worth a thousand words
Because so much of what we do is community-oriented, we've decided to begin archiving the photos we take of the various events in which we participate by creating an online photo album.
We're starting the photo album with pictures from this past weekend's CrossFit Certification Seminar:
http://crossfitoakland.smugmug.com/gallery/3135677
Enjoy!
(And send us your pictures of all things CFO-related; we'll put them in the album, too.)
The CrossFit Boston Connection
Mike (CFO), Mike (CFO), and Steve (CF Boston)
We've got an interesting thing going with CrossFit Boston. This week Angela (CFO) is back in Boston training with the crew from CrossFit Boston. Last week, Mike (left in picture above), who came to us from CrossFit Boston, had his friend Steve (right in picture above), a CF trainer, out from Boston to train with us. And this week, EC, another trainer from CF Boston, will be joining us to train.
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OYSTER RACE UPDATE!!!
We now have eight CFO'ers interested in participating (Nicole, Mike, Franklin, Max, Laura, Michelle, Allan and Joe)--we need nine to make three teams of 3! We will be having an Oyster Race Meeting to discuss fundraising, registration, and training this Saturday at 5pm!!! Please let Nicole know if you plan on racing but cannot attend the meeting...
Tabata This
The Tabata workout is a high-intensity training regimen that produces remarkable results. A Tabata workout is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.
Credit for this simple but powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in V02Max. (Maximum oxygen consumption). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.
Post your tabata strategy for squats to comments.
CFO at CFHQ
The CFO crew after day 2 of the CF certification seminar
Look at all the smiling faces!
Where is everyone from CFO?
Hello all we are all down in Santa Cruz at the HQ Cert. We will see all of you on Monday.
2nd Annual Oyster Races in San Fransisco-CFO TEAMS!!!
We are putting Teams together for the Oyster Race Urban Adventure on October 14th, 2007 in San Fransisco. So far Mike, Franklin and Nicole are in. Who's gonna join us?
Q: What is the Oyster Racing Series (ORS)?
A: The Oyster Racing Series (ORS) is the ultimate urban adventure race. The race tests the body and the mind in the urban jungle. It has been described by competitors as Survivor meets The Amazing Race.
Q: What is an urban adventure race?
A: An urban adventure race is the same idea as a wilderness eco race, but set in a city. The same disciplines are utilized: running, biking, hiking, floating, etc., but in an urban atmosphere. Specifically, this race will circumnavigate a major city and encompass many of its attractions and sporting locales.
Q: Who competes?
A: Anyone may compete in the ORS, from weekend warriors to elite athletes and everyone in between. There are men’s, women’s and coed teams, each made up of 3 people + an optional 1 support person.
Q: What types of activities are there?
A: There are a number of different disciplines that each team will participate in – creeking & rafting, urban trekking, running, biking, navigation, and in-line skating. Plus, there might be some surprises. Past surprises have included repelling, stair climbing and riding public transportation.
http://www.oysterracingseries.com/San-Francisco-Home/home.aspx
Post to comments if you want to participate.
"New" Things at CFO
A few new things to update you on...
New Thing #1: The Newlyweds
In case you haven't heard, Annie & Scott got married this past Saturday, June 30. Congratulations, Scott & Annie!
(And next time, Scott, lock out those arms with active shoulders.)
New Thing #2: A New Journey Begins
Jeralee (on right in picture above, with Jenny on the left) did her last CFO WOD with us tonight, kipping and push-jerking with her usual aplomb. She'll be back from time to time, but for the most part she's off to the Pacific Northwest, where she'll be studying for her Masters degree in Engineering at the University of Washington. We'll miss Jeralee and wish her the best!
New Thing #3: The New Pull-Up Bar
We installed a new pull-up bar across our roll-up door this past weekend; check out Franklin and Max doing their part to break it in.
Post to Comments your congratulations to Scott & Annie and your well wishes for Jeralee!
Our First WOD-OFF! and Grand (re)-Opening Party!
"Fran" Our first competitive WOD
We have decided to combine our first WOD-OFF and our Grand (re)-Opening Potluck Party! Please join us on Saturday, July 14th from 6p.m. to ? for a competitive WOD followed by some good-eats and some fun. As always, friends and family of all ages are welcome!
See the sign-up sheet for potluck dishes on the Community Board at CFO.
JULY 4th WEEKEND SCHEDULE
9 and 10 AM CLASSES ONLY!
Thrusting Away
Elb, Molly, and Darnell at various stages of the dumbbell thruster (front squat + push press)
We're rather fond of thrusters here at CFO, whether they're done with a dumbbell or a barbell. Their long line of action packs a nasty metabolic punch and the motor recruitment pattern required to execute a thruster involves multiple joints and muscle groups, making this a highly functional move.
Post to Comments your single most favorite exercise movement, whether it's weighted or unweighted, and explain your reason for including it as your favorite.
*** July 4 Schedule ***
Just a quick note: We'll be running our weekend schedule on July 4; 9am & 10am classes only.
Day One at 39th Street
Check it out!!! Jolie Gentry took first place in the women's division at the First Annual CrossFit Games!!!
http://media.crossfit.com/cf-video/CrossFit_GamesTopCFrFemale.mov
Opening day at CrossFit Oakland’s new box. Thanks so much for hanging in there during our transition.
Post your ideas and advice on how to arrive at the best Fight Gone Bad score to comments.
