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November
Get off the Crack!
Nicole Carroll and Jolie Gentry at the Oakland Fire Certification
Nicole Carroll CFHQ's superstar athtlete and trainer, and Jolie Gentry, SWAT member and winner of this year's CrossFit Games both follow the Zone. For increased performance, fat loss, and general health and well being we cannot stress enough the beauty and efficacy of Zone eating.
If you are thinking about changing the way you eat to optimize performance or to change your body composition, we suggest that you send us a food journal that documents one week's worth of eating. Once we have a weeks worth of food logging, we can sit down and talk turkey!
Here is an excerpt from Nicole Carroll's CFJ article entitled Getting off the Crack"
I knew CrossFit prescribed the Zone diet so I bought the books, read them, got my measly block prescription and tried the diet. The deal I made with myself was that for two weeks I would weigh and measure precisely. If after two weeks I wanted to go back to eating the way I was before I could. No guilt, just an experiment.
Four weeks into the Zone diet, I was stronger and faster than I had ever been. I had lost fat and gained muscle. My benchmark workout times decreased, and my pull-up numbers increased. I hit PRs in deadlift, back squat, and push jerk. I had more energy, recovered more quickly, and could push harder more often. Furthermore, I was happier and more emotionally balanced. I woke up feeling good. Best of all, I felt sharper. The tiny bit of hunger that remained kept me on an edge that I have come to appreciate tremendously. I can only describe it as a state of readiness, of feeling honed physically and mentally...
Zone Basics:
http://www.zoneliving.com/ZoneLiving/QuickStartGuide/tabid/61/Default.aspx
Post your questions, comments, experiences and criticisms about the Zone to comments.
It's the Sugar
Sugar grains magnified to show their crystalline structure (image taken from Wikipedia)
There's been some recent discussion at CFO regarding dietary cholesterol (the cholesterol you eat) and its supposed effect on serum cholesterol (the cholesterol that ends up in your bloodstream).
Conventional wisdom on the topic (both medical and mainstream) suggests that eating foods high in cholesterol (generally animal fats) leads to high blood cholesterol levels, which in turn leads to heart disease. This view has been advocated by the medical establishment since the 1950s.
But there's an ever-growing body of evidence that's come to the fore in the last decade or so that turns this theory on its head. According to this minority of scientists and writers swimming against the (main) stream, cholesterol is not the cause of heart disease, nor is a high level of cholesterol--by itself--necessarily descriptive of anything (good or bad).
The most prominent example of this new school of thought is Uffe Ravnskov's The Cholesterol Myths, where Dr. Ravnskov shows that cholesterol is vital for cell maintenance and that there's no evidence in the medical literature or otherwise that elevated cholesterol levels lead to heart disease.
Dr. Ravnskov's cause was bolstered by Anthony Colpo in his book The Great Cholesterol Con. Colpo, just as Dr. Ravnskov does, lays out a compelling case against the cholesterol-as-devil theory that's been spouted by the mainstream for so many years.
And now Gary Taubes has written a landmark book titled Good Calories, Bad Calories (which I've just ordered) that apparently demonstrates once again that eating fat and having a high cholesterol levels do not lead to heart disease. He takes it one step further, though, and implicates excessive carbohydrate consumption as the real culprit in heart disease.
Well, enough rambling from me on cholesterol. Read the books (especially the recently released Taubes work) and change your diet where needed. And quit worrying about saturated fat (excessive carbohydrate intake is the real culprit).
Post any diet-related beliefs or practices you think are dangerous to comments.
Berkeley Fire Department Peer Trainers
BFD post Level 1 Cert at the OFD Training Tower
The Berkeley Fire Department now has 12 newly-minted trainers and will be working in conjunction with CFO to develop a city-wide Health and Wellness Program for members of the seven stations. We are excited to be working with the City of Berkeley, and would like to thank David Sprague, BFD Firefighter and President of the Berkeley Fire Fighters Association for spearheading the collaboration with CFO!
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CFT Time Tomorrow! Post your score/goal to comments.
Official Rules of CFT:
http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf
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COMMUNITY DAY ON SATURDAY, DECEMBER 1ST AT 11A.M.!!!
THE CFO MEMBER WHO BRINGS FIVE OR MORE PEOPLE TO COMMUNITY DAY WILL ENJOY DINNER AND A DRINK AT LUKA'S COURTESY OF CFO!
Reminder: Kettlebell Seminar on December 8
Just a quick post reminding you that we'll be holding a kettlebell seminar on Saturday, December 8 from 11:00 a.m. to 1:30 p.m.
Certified Russian Kettlebell instructors Gregg Althen and Kerry Kriener-Althen from Core Fitness Training will be teaching the seminar.
In this seminar you'll see how to utilize kettlebells for strength, endurance, and/or explosiveness by learning how to perform swings, cleans, front squats, presses, and snatches with proper technique.
The cost of the seminar is $50. To register, contact us at 510-595-9348 or info@crossfitoakland.com.
Saturday, December 1st
11a.m. 11a.m. 11a.m 11a.m. 11a.m. 11a.m. 11a.m. 11a.m. 11a.m. 11a.m.
Free Community Workout for anyone who has been curious to give CF a try. We will work with fundamental CF movements and provide a "taste" of the potent medicine we all love and cherish. ALL levels WELCOME--CrossFit can be done by anyone!
..................................and......................for your holiday enjoyment...............................
We will be gathering at Luka's Taproom and Lounge on Saturday night around 6 p.m. for some beer, food and fun! Bring the family, an appetite and a pool stick! Secret Santa will have a few gifts in store.
CFO at CF Certification Seminar
The CF training staff after the first day of the CF certification seminar at the Oakland Fire Tower
Nicole and I are honing our coaching skills--and having a blast--at the CrossFit certification seminar taking place at the Oakland Fire Tower this weekend.
There are lots of familiar faces from CFO itself: Connie, Sam, Lau, Justin, Tom, Charles, Patrick, and Kellie are participating in the seminar as well.
BARE BONES-"N.E.N" No Equipment Necessary
Don't be alarmed when you walk into CFO this weekend to find most of our equipment gone! No we are not moving AGAIN, nor were we robbed--we have temporarily gutted the gym for a two-day CF Certification at the Oakland Fire Department's Training Tower. Rest assured, by Monday all of our beloved equipment will be back on the training floor!
These two days are going to be a good opportunity to explore the beauty and simplicity of body weight exercises and the multiple functions of good old DB's.
In response to many queries regarding little or no-equipment necessary WOD's for those who find themselves away from the gym here are few "N.E.N workouts:
21-15-9
Burpees
Walking Lunges
Push Ups
Modified Michael
3 Rounds
Run 800m
50 Supermen
50 Sit Ups
Ivan the Terrible (very little equip necessary)
90 Seconds of Jump Rope
50 Lunges
50 Push-Ups
50 Sit-ups
90 Seconds of Jump Rope
40 Lunges
40 Push-Ups
40 Sit-Ups
90 Seconds of Jump Rope
30 Lunges
30 Push-Ups
30 Sit-Ups
90 Seconds of Jump Rope
20 Lunges
20 Push Ups
20 Sit-Ups
90 Seconds of Jump Rope
10 Lunges
10 Push-Ups
10 Sit-Ups
400 M walking Lunges
Check out Eva T's blog for some great N.E.N. ideas
http://skievat.blogspot.com/2006_09_01_archive.html
Post your favorite NEN WOD to comments.
Bad Brad Gets His Pull-Up
Brad's been waiting for us to produce video evidence of him getting pull-ups for at least a month now.
You see, he's been telling his family and friends--and most importantly his wife--about all these pull-ups he's been doing. But according to Brad, until they see it, they ain't buying it.
So here's to you, Brad, and the many more pull-ups yet to come for you.
And Happy Thanksgiving to all!
Post props to Brad in comments.
Happy Birthday Daniel!
We would like to wish Daniel a very Happy Birthday! There is an open invitation to all of you to join him on Saturday night in downtown Berkeley at Thallasa around 9:30p.m. for something that even he can be humbled at....a gool old fashioned game of pool! Mike is already chalking up in preparation.
http://www.themenupage.com/thalassa.html
9.A.M AND 10A.M. CLASSES ONLY TOMORROW. HAPPY THANKSGIVING TO EVERYONE!
Post what you're thankful for to comments.
A Paleo Breakfast
Some berry-meal, a meat-and-veggie scramble, and a double Americano
I'm not joining the paleo club that has suddenly popped up here at CFO, but I do realize the value of such a way of eating.
And it's not nearly as hard to make happen as one might think. I put this together in about 10 minutes.
It comes to 4 blocks of carbohydrate and protein, 16 blocks of fat.
What looks to be hot cereal on the top left is a combination of berries, a mixture of almond meal and flax meal, and water. And boy is it delicious!
The scramble is comprised of Trader Joe's Greens with Envy, ground turkey, and eggs.
And hopefully you already know what an Americano is!
Post your favorite paleolithic food and your favorite neolithic food to comments.
Welcome Stacy Marple
Stacy Getting CrossFit
We would like to welcome Stacy Marple, pro-cyclist to CFO!
Stacy has been an elite level athlete for most of her life. She began as a gymnast (~10 yrs) and participated in numerous field sports. At 16yrs old, Stacy took up springboard and platform diving which took her to the junior Olympics and Columbia University as a recruited athlete. After graduating and wandering the globe she became a serious backpacker completing multiple 5-10 day solo, unsupported trips.
In 2004, she participated in a triathlon on a whim, and in a few short months posted an
under 5hr 1/2 Iron time. 2005 saw a series of injuries that almost ended her career as a competitive endurance sports athlete. Bouncing back in 2006, she took up road
cycling and landed a spot on a first year pro team moving on to place 8th at Elite Nationals. In 2008, Stacy will be racing for a UCI ranked, pro women's cycling team.
Welcome Stacy, we are excited to have you training at CFO!
WE WILL HOLD ONLY 9A.M. AND 10A.M. CLASSES ON THANKSGIVING DAY!!!!!!!!! CANDACE HAMILTON WILL COACH CLASSES AND SET THE MOOD FOR A DAY OF FEAST, FUN AND THANKS!!
Post your ideas for an unorthodox Turkey Day to comments.
CFO at DCF
Dion (CF Napa), Jeremy (Diablo CF), Rob (Diablo CF), Mike (CFO), and Craig (Diablo CF)
I had the pleasure of stopping by Diablo CrossFit earlier this afternoon to catch their Open House. Although I missed their Tabata mash-up workout, I got there just in time for some steak and beer (timing is everything).
Jeremy, Rob, and Craig have a great thing going on out there and I'd encourage anyone to drop in on 'em if you're ever in the area.
Maxi B-Day Wod!
The celebrants post WOD
The WOD:
100 reps minus your age Jumping Pull-Ups
100 reps minus your age Jumping Dips
100 reps minus your age Push-Ups
100 reps minus your age 45# Thrusters
100 reps minus your age Double-Unders
Important Reminder:
We will have ONLY a 9a.m and 10a.m class on Thanksgiving Day!
Items for Your Calendar
A couple quick notes on a few social gatherings...
CFO Holiday Party
Reminder: We'll be holding our holiday get-together at Luka's Taproom & Lounge on December 1, beginning at 6pm. Get it on your calendar (or PDA or whatever it is you use these days) and don't miss it!
Diablo CrossFit Open House
Fellow Bay Area Affiliate gym Diablo CrossFit will be holding an Open House between 10am and 2pm this Sunday, November 18. If you're in the mood for a workout and some food and beverage, or just merely curious, check it out.
Food for Thought
Steven, after expressing his genetic imperative
Like it or not, we are the product of a very long process of adaptation to a harsh physical existence, and the past couple centuries of comparative ease and plenty are not enough time to change our genome. We humans are at our best when our existence mirrors, or at least simulates, the one we are still genetically adapted to live. And that is the purpose of exercise. But the problems that are created by ignoring this are not just physical. Diabetes, obesity, osteoporosis, heart disease, hypertension, sarcopenia, and bad breath are only a part of what’s wrong with the way the twenty-first century treats its precious children. --CFJ *Issue Sixty-Three* November 2007
Post your thoughts about facing and overcoming difficult tasks to comments.
****F.U.E.L. Seminar on Saturday, November 15th from 11 to 1:30*******Tomorrow is the last day to register!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Love & Hate WOD
So the results are in. Here are the top 3 from each category, based on your votes.
Love
* Kettlebell Swings
* Cleans
* Snatches
Hate
* Thrusters
* Double-Unders
* Burpees
And without further adieu, here's the Love/Hate WOD for tomorrow:
Run 200m
15 Burpees
10 DB Snatches @ 35# (each arm)
Run 200m
15 Double-Unders
15 KB Swings @ 1.5 pood
Run 200m
15 Thrusters @ 95#
10 Pull-Ups
Run 200 m
15 DB Cleans @ 35#
15 Double-Unders
Run 400m
Post cheers and boos to comments.
Joyeux anniversaire Maximus!
**ATTENTION CROSSFITTERS***
We'll be opening the gym today from 1pm to 4pm, expanding our normal group class schedule, so that all of you can get your Linda fix on. Please take advantage of this time slot if at all possible.
All together now! (CFO singing to Maximus)
Joyeux anniversaire
Joyeux anniversaire
Joyeux anniversaire Maximus
Joyeux anniversaire a vous!
We would like to wish Max a very, very Happy 41st Birthday! In his honor, we will do the workout of his creation during Saturday classes (11/17)--it will be posted the night before ! Come ready to give it your all, and hopefully Maximus will grace us with his participation in either the 9a.m. or 10a.m. class! Paleo birthday treats will follow the 11a.m. class...
Max is in the process of opening his own CF box (CrossFit East Bay) sometime in early spring 2008--until then he will be offering community classes and doing private trainings. Check out Maximus here:
CrossFit East Bay (CFEB):
http://crossfiteastbay.com/
and follow his hugely successful body composition changes here (Zone/Paleo):
http://crossfitzonediet.blogspot.com/
Post your birthday wishes (poem form only) to comments.
Helen does Fremont SWAT Team
What looked like trouble from the outside was actually a guest visit from the 16 members of Fremont SWAT who stopped by CFO on Friday to get their workout in before a day long tactical training session. We obliged their training needs and took them through "Helen" (3 Rounds: 400m run/21 DB swings/12 Pull Ups) in teams of 5. As expected, they put their best effort in, dug deeper when there was nothing left in the tanks and left CFO sufficiently sweaty!
Which of the "girls" is your favorite? Why? Any idea why most of the bench mark workouts are named after women? Post to comments.
Use the Force, Luke
A garden-variety power curve from basic physics
The ability to produce force, also known as strength, is one of CrossFit's ten general physical skills and is a worthy pursuit in its own right.
But what if your aim is power production?
(Note that power is at the root of almost all athletic endeavors: running, jumping, throwing, etc.)
Let's answer that question using some basic physics equations.
Power = Work / Time
Work = Force x Distance
So the power equation can be rewritten as follows:
Power = Force x Distance / Time
and...
Velocity = Distance / Time
Therefore (and finally), we have an equation that's now useful for figuring out how to go about the business of producing power:
Power = Force x Velocity
This means the ability to produce power is reliant upon two factors, the ability to produce force and the ability to move something fast.
And this is why training for strength is so useful (the force part of the equation). Not only does it make you stronger, it has the potential to make you more powerful.
So what does this mean for you and your training?
There are three broad implications:
1. Don't scale the workout (or if you must, scale it to a weight you can lift between 3-5 reps).
2. Don't miss our strength workouts (e.g., Deadlift 3-3-3-3-3 reps).
3. Use rest days as a means for increasing your strength. Get familiar with 5x5 workouts on those days.
Athlete Spotlight: Tamara Holmes
Tamara hit a MAJOR PR this week! She benched 175#!!! That is just over her bodyweight. Although we at CF don't equate bench poundage with personal worth the way some circles might, we do consider the bench press as an essential exercise in the development/hypertrophy of the "pushing" muscles.
Let us know if you are interested in incorporating the bench press into your strength training on "rest days". We can review your form and write up a program to follow.
Give Tamara her props, admiration, and congrats in comments.
Another Weekend Class?
As some of you may have noticed, the weekend classes are getting pretty full.
If we were to add another weekend class, what time slot should it be? Another morning class (e.g., 8 a.m. or 11 a.m.), an early evening class (e.g., 4 p.m. or 5 p.m.), or some other time?
Or is it unnecessary to add another class at the moment?
Post your thoughts to comments.
Deadlifts
Did you know that the deadlift used to be called the "healthlift"? For good reason, the deadlift is in the same class as standing, running, jumping or throwing in terms of functionality and at it's most basic level teaches us how to safely pick an object off the ground. In CF terms, the deadlift is an essential tool for developing the base component for faster lifts (snatch and clean) and is an essential component for ALL developing full body strength.
Coach Glassman on the Deadlift:
Rippetoe's Analysis of the Deadlift
http://www.google.com/search?q=cache:_BJcbOrK0-0J:www.crossfit.com/journal/library/51-2006_AnalysisofDeadlift.pdf+mark+rippetoe+on+the+deadlift&hl=en&ct=clnk&cd=1&gl=us&client=firefox-a
What is easy about DLs? What is difficult? Do you like them? Hate them? Do you feel you're doing them correctly? Get the conversation going in comments...
Love & Hate
Robert Mitchum's take on the duality of love and hate
Pick two CrossFit moves you love; pick two CrossFit moves you hate. Be honest. And post them to comments.
Nicole and I will then come up with a Love/Hate WOD that will simultaneously allow you to shine and have your weaknesses exposed. The workout will take place on Sunday's rest day (November 11).
The person who comes up with the most interesting combo of exercises (based on Nicole's and my ever-so-subjective opinion) wins a free one-on-one session with either Nicole or me.
Blogosphere and Beyond!
Blogosphere as defined by wiki refers to the universe of discourse, and the perception that blogs exist together as a connected community.
A few dedicated and conscientious CFO athletes have created their own blogs, detailing their training experiences and experimentation with The Zone (http://www.drsears.com/). It's an incredible resource for any CF athlete considering getting serious about nutrition.
Zone/Training Blog by Maximus:
http://crossfitzonediet.blogspot.com/
Zone/Training Blog by Connie:
http://moreconnie.blogspot.com/
Zone Blog/Training by Kirsten:
http://fightforperfection.blogspot.com/
Jay's Fitness and Travel Blog:
http://jaysfitnesstravels.blogspot.com/
Here is an interesting article on the growth of the blog: :http://www.clickz.com/showPage.html?page=3438891
WE WILL BE DOING OUR QUARTERLY F.U.E.L. (FEEDING YOU ENERGY FOR LIFE) SEMINAR ON NOVEMBER 17TH FROM 11 TO 1:30 AT CFO. THIS IS A GREAT SEMINAR TO TAKE IF YOUR INTERESTED IN LOSING FAT AND GAINING MUSCLE OR PUTTING ON MASS. LUNCH WILL BE SERVED!!!! R.S.V.P. TO:
info@crossfitoakland.com
Six for Six!
Nicole, Franklin, and Mike in between lifts at the Golden West Open
Congratulations to Franklin for going six for six in his debut today at the Golden West Open.
He hit all three snatches and followed it up by hitting all three clean-and-jerks.
We'll have much more to come on this in the next few days: thoughts, video, and plans for future CFO athletes entering Oly lifting meets.
Post congratulations to Franklin in comments.
GOAL: Muscle Up
He asked Mike if he was a betting man. Mike hesitated, and then replied, "yeah, what do you have in mind?"
And the deal was stuck. Michael Gardner, a relatively new member of CFO is going to get his first muscle-up by May 30, 2008 (his birthday). If he does, we give him a free month of membership, if he doesn't, well... he owes us! So in honor of a man who has so boldly made his goals public, respond in kind with a few drop-dead-dates of your own to comments.
Andreas Aguilar at the 1991 World Professional Gymnastics Championship
The Power Athletes Magazine: The Muscle Up:http://www.powerathletesmag.com/pages/muscleup.htm
Check out The live webcast of the Golden West Open today--Franklin will be competing in the Master's Division around 4p.m.!
http://www.goldenwestopen.com/LiveVideo.htm
FUEL Seminar November 17
We'll be holding a FUEL (Feeding U Energy for Life) Seminar on November 17 from 11:00 a.m. to 1:30 p.m. The cost is $100.
We'll have plenty of real-world results to share.
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 the seminar, contact us at (510) 595-9348 or info@crossfitoakland.com.
Halloween At CFO!
Thanks to all the spirited CrossFitters who donned thongs, leg warmers, wigs, and gooey face make-up in the spirit of Halloween fun! Mary Jo (as Jane Fonda) wins the prize--a shiatsu massage with JoAnn Arnold of Cherry Blossom massage (who also happens to be an amazing weightlifting competitor and occassional CrossFitter).
Post your costume WOD experience to comments.
