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February 29, 2008
Throwdown After Party Feast
Looks like we're going to need a post -THROWDOWN Community Feast to celebrate the end of what will definitely (if blog posts are any indication) be an intense month at CFO! Fellow Crossfitter, and chef Lance V, has graciously offered to cook us a feast! Everyone is welcome, and we will let folks know if sides or desserts are needed as the date approaches.
Here are the details:
CFO Community Feast
Sunday, April 13th at 4p.m. (4p.m. class will moved to 3p.m.)
B.Y.O.B
Post your R.S.V.P. to comments.
Posted by Nicole Okumu at 6:15 PM | Comments (13)
February 28, 2008
CFO Throwdown Begins in Two Days!
Just a reminder...our CF-games-inspired CFO Throwdown is beginning this Saturday, March 1. It will run through Monday, March 31.
Here are the rules:
We'll be keeping track of the workout results from the national site for each workout posted throughout the month (rest day workouts are not taken into account).
For each workout, we'll be giving 3 points for first place, 2 points for second place, and 1 point for third place (top 3 for male and top 3 for female). To avoid cherry-picking, we'll be docking a person 5 points if they miss a workout.
Everyone who enters will put in $20 at the beginning of the month. The top male finisher and the top female finisher will split the purse.
In addition, we'll be throwing a dinner for everyone in the beginning of April to reward everyone for their hard work during the month.
Now's your chance to sign up if you haven't already done so.
Don't miss out on all the fun; post to comments whether you'll be participating or not.
Posted by Mike Minium at 8:23 PM | Comments (1258)
February 27, 2008
Happy Birthday Laura!
The Birthday Girl (who can pack the house)
Happy Birthday to CFO athlete and ice cream aficionado, LB, who so graciously hosted half of Oakland in the back room at Fenton's Creamery this evening to celebrate the beginning of her third decade! We wish Laura the best in 2008!
Post birthday wishes to comments.
Posted by Nicole Okumu at 8:02 PM | Comments (16)
February 26, 2008
Patrick Shows Some Pressing Prowess
We wanted to spotlight Patrick's shoulder press after yesterday's shoulder press/push press/push jerk workout. Patrick weighs in at 172# and managed to legitimately press 180# overhead. I think he has a real shot at hitting 200# by the end of the year.
Post props to Patrick for being the first CFO athlete to shoulder-press more than his bodyweight!
Posted by Mike Minium at 8:58 PM | Comments (39)
February 25, 2008
Ross is the Man!
Post your single most challenging WOD moment from the last week to comments.
Posted by Nicole Okumu at 9:31 PM | Comments (12)
February 24, 2008
Team CFO
There's been some talk here and there at CFO about the CrossFit Games.
But now it's time to get serious about getting a team together. There's no size limit on how many can be a part of the team and we're looking for as broad a participation level as we can get, regardless of fitness level. If you've ever been to a marathon, you know that there's a wide range of abilities among the participants, and the CF Games will be no different. There will be some fire-breathers competing, to be sure, but there will also be some everyday Joe and Jane CFers there as well.
So just step up and be a part of Team CFO.
We're going to have a kick-off meeting on Wednesday, March 5 at 8pm to rally the troops and answer any questions you might have, and hopefully sway anyone who's currently on the fence to be a part of Team CFO.
Also, to get everyone in the mood for the Games, we'll be holding a month-long CF WOD competition that we're calling the CFO Throwdown during the month of March. Ask Mike, Nicole, or Lau about the Throwdown if you want details, but the gist of it is as follows: We'll be keeping track of WOD results for every national-site WOD throughout March. The man and woman who do the best, on average, over the month of March will take home a prize for their efforts.
So let us hear it. Post to comments if you wanna be a part of Team CFO. Also post to comments any reservations you may be having about participating.
Posted by Mike Minium at 9:41 PM | Comments (19)
February 23, 2008
Pacific Weightlifting Competition in March!
Some Inspiration:
Here is another opportunity to participate in a weightlifting competition! CrossFit Oakland is slowly forming an Olympic Lifting Team coached by Mike and Nicole (both of us are USAW Club Coaches). Let us know if you are interested in participating and we can help with the next month of training and be available the day of the competition.
WHEN: Sunday, March 16th, 2008
WHERE: Sonoma State University, Field House
1801 E. Cotati Ave
Rohnert Park, CA 94928
DIRECTOR: Freddie Myles (707) 664-1138
LIFTS: The Snatch and the Clean and Jerk.
Posted by Nicole Okumu at 10:27 PM | Comments (4)
February 22, 2008
Another Woman Does Lynne As Rx'd!
Candace looking way too happy while doing an L-hold on the parallettes
A while back, we gave major props to Tamara for becoming the first CFO woman to ever do Lynne as Rx'd. Lynne is one of our benchmark workouts (5 rounds of max bench press reps at bodyweight and max reps of pull-ups).
Well this evening, not only did Candace join the "Lynne As Rx'd" club, but she nosed out Tamara for best performance of the day.
I was fortunate enough to witness both performances and it was extremely inspiring. Ultimately, the score doesn't matter. It's really about doing the workout as prescribed.
Post props to Candace and Tamara for their big-time performances in this really tough workout.
Posted by Mike Minium at 11:47 PM | Comments (8)
February 21, 2008
Hooray for the 6a.m. Crew!!
Props to Lance and Sherrill in comments!
******Reminder*******
F.U.E.L Seminar on Saturday, February 23rd from 11 a.m. to 2p.m.!!! Tomorrow is the last day to register!!!!!!
Posted by Nicole Okumu at 9:51 PM | Comments (10)
February 20, 2008
Edgar Shows His Grit
Not much to say about this one other than hats-off to Edgar. The video pretty much speaks for itself; Edgar isn't gonna win any style points with this muscle-up but you gotta admire his determination.
Post props to Edgar for showing the kind of grit and desire one sometimes needs to summon in order to be a part of the CFO muscle-up club!
Posted by Mike Minium at 10:41 PM | Comments (18)
February 19, 2008
The Gateway Skill: Kipping Pull Up
On Thursday, February 21 at 8p.m. we will be having a Kipping Seminar designed to get those of you without kipping pull-ups on the path to having them and those of you who have them on the road to hyper-efficiency and decreased cycle time. The cost is $20--everyone is welcome as there will be something for everyone!
Post your biggest kipping frustration to comments.
Posted by Nicole Okumu at 9:14 PM | Comments (13)
February 18, 2008
CFO Athlete Spotlight: Marisa Sanchez-Dunning
A photo sequence of Mari's jump serve
We wanted to take a quick moment to spotlight CFO junior athlete Marisa Sanchez-Dunning. Not only does she train at CFO (with her mother Audra), but she's also a defensive specialist for the Golden Bear Volleyball Club. She also has one heck of a jump serve!
The photo sequence above was taken during one of Mari's games over the weekend. She and her teammates were competing in a President's Day tournament down in San Jose.
As a side note, Mari is killing the volleyball conditioning workouts, thanks to her CrossFit off-court training.
Post to comments and wish Mari and the Golden Bears luck for the rest of their season.
Posted by Mike Minium at 9:23 PM | Comments (14)
February 17, 2008
March Skill Seminar: Jump Rope Basics and the Power Jump AKA Double Under
Mini at the Buddy Lee Jump Rope Certification
This Thursday, (February 21st at 8p.m.) is our first skill development seminar on the Kipping Pull-Up. We plan on having monthly seminars--in March we will focus on jump rope basics and the double under, date TBD. All of the seminars will be $20. Please let us know if you plan on attending the kipping pull-up seminar this week!
Please post the seminar you would like to see offered at CFO to comments.
Posted by Nicole Okumu at 7:23 PM | Comments (4)
February 16, 2008
A Much-Needed Improvement!
More of Daniel's handiwork
Our CFO dumbbell shanty finally got a major overhaul today, thanks to Daniel, resident CFO athlete and uber-welder.
He put together three gorgeous dumbbell racks that hold almost all of our dumbbells, and as a result, that section of the gym no longer looks like a disaster zone!
Post a giant thank-you to Daniel in comments!
Posted by Mike Minium at 10:59 PM | Comments (9)
February 15, 2008
Bachar Ladder
Climbing Casey!
Here is the entire passage on ladders found in Gymnastik für die Jugend (1793), on Ladder climbing:
"This practice in condusive to the maintenance of balance, to exercising caution in dubious situations, and to the strengthening of the hands and arms. We lean a wooden ladder against a wall; beginners learn without fear to go up and down. Then, as on a stairway, they go up without using their hands. They also practice on the rear or under side using the hands and feet. But as gymnasts, they also climb the rear side with hands alone, prohibiting the feet. In these situations the pupil is compelled to hang onto a rung, change hands on the rung, then reach for the next rung while his body hangs perpendicular.
In addition, he might climb up the under side, squeeze through the rungs at the top, and descend on all fours, with the head down and feet above. Herewith he hangs carefully with a foot hooked over a rung, alternating hands moving down. Another, wanting to test his flexibility, winds like a snake through successive rungs, from top to bottom. A third climbs the ladder the usual way, but once up he circles to the underside and climbs down without using his feet. A fourth climbs to the middle of the ladder, clasps the ladder firmly, and turns it around so that its front becomes its back, against the wall.
These little feats can be learned gradually. A ladder having eleven rungs is long enough. The gymnast must be ready to support and hold the beginner - only one can practice at a time."
From CF HQ: http://media.crossfit.com/cf-video/bachar_ladder.wmv
Post your early experiences with the ladder to comments.
Posted by Nicole Okumu at 8:39 PM | Comments (300)
February 14, 2008
Daniel, Loren, and Laura Take on Grace
We shot this a few weeks ago when Grace (30 clean-and-jerks for time @ 135#) last came up.
Strong work by all three!
Post to comments your favorite "girl" benchmark workout (Grace, Fran, etc.).
Posted by Mike Minium at 11:11 PM | Comments (16)
February 13, 2008
Nate Hardy Memorial Fund
Nate Hardy
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Last night CFO members raised over $400 in honor of Chief Petty Officer Nate Hardy who was killed Sunday February 4th during combat operations in Iraq. Thank you to everyone who participated and special thanks to Daniel and Mike for being the focus of our philanthropic competition!
We're making a list of the CrossFit Oakland athletes who have an MU (Muscle Up Club). Post to comments if you have one or more! If you have MUs post the single most helpful cue that helped you to get yours and any wisdom you gained in attempting an MU that would be helpful to those still working on theirs!
Posted by Nicole Okumu at 8:35 PM | Comments (18)
February 12, 2008
Tami Gets Her First Muscle-Up
Not much to say on this one other than sit back and enjoy!
(And big apologies for the annoying green screen and distorted video. I had to rotate the video, which we mistakenly shot sideways, and haven't yet figured out a good way to render the final product. We're working on it, though!)
We'll also have video of Edgar and Chad in the coming days (the other two CFOers to get their first muscle-ups in the last three days).
Post congratulations to Tami on her first muscle-up!
Posted by Mike Minium at 10:18 PM | Comments (12)
February 11, 2008
Coming Soon: Slosh Pipe
Mike playing at San Diego CrossFit
We will be adding a slosh pipe to our toy box very soon! A slosh pipe is simply a 9' length of 4'' or 6'' inch diameter PVC pipe with the ends capped, filled about two-thirds full of water ). Here's how to make one:
Stuff you'll need to make one pipe:
4 inch PVC pipe, mine came 10 ft long from Home Depot
2- 4 inch end caps
PVC Purple primer and cement (comes in a combo pack at Home Depot)
Water ~ 4 to 6 gallons.
Cap and cement one end first, add water and then cap the second end.
Post your favorite DIY piece of equipment to comments.
****Note on Tonight's "Nate" WOD****
CFOer Brad Gilliatt has stepped up to the plate and agreed to donate $5 per round for the highest score in tonights Nate workout (performed as prescribed). For more info on donating money to the Nate Hardy Memorial Fund, click here.
Who else wants to step up to the plate and make a donation for tonight's workout?!
Posted by Nicole Okumu at 10:21 PM | Comments (15)
February 10, 2008
CF Implementation at Berkeley Fire Department
Some of the CFO crew along with members of the Berkeley Fire Dept after their Saturday intro session
Nicole, Lau, and I had the privilege of training members of the Berkeley Fire Department this weekend. These two days were the first of a number of CF workout sessions that BFD will be doing over the next few months.
We'll be at the BFD training tower the entire week, more or less, in this kick-off effort (don't worry, classes at CFO will continue as usual). After that, BFD will be going through a 36-session ramp-up program where they work out in teams at the stations and become familiar with CF movements at the same time.
Posted by Mike Minium at 10:03 PM | Comments (15)
February 9, 2008
Heavy Metal Turkey Burgers
January Trainers Meeting
And for your Zone pleasure, yet another magnificent recipe from none other than Heavy metal Tom!
Heavy Metal Turkey Burger
1lb Ground Turkey Thigh (93% lean)
3 to 4 Tbs finely minced onion
1/2 piece of garlic minced
Parsley, oregano, red pepper, black pepper and salt to taste
2 tsp soy sauce
Mix well and form 4 patties to pan fry or grill.
Each Burger ~4oz or 3 blocks of protein.
Posted by Nicole Okumu at 6:22 PM | Comments (2)
February 8, 2008
Shorties!
The short guy taking on the tall guy
I saw this a couple of days ago on CrossFit NYC's website.
Science has finally proven what many of you probably already suspected: short people have an advantage on pull-ups.
Here's the abstract:
J Sports Med Phys Fitness. 2008 Mar;48(1):37-42.
Chin-up strength tests: does stature matter?
Sekerak RJ, Zimmermann KP.
Rehabilitation Services, Waikato Hospital, Hamilton, New Zealand zimmermann.kunop@med.va.gov.
AIM: Many organizations place high value on employee physical fitness and use standardized physical fitness tests (PFT) to quantify it. The chin-up strength test is an example of such a test. Participants' anecdotal reports raise some concern that the latter is inherently biased against tall individuals. A demonstration that tall individuals are less likely than short individuals to achieve maximum score on a chin-up strength test, and modified scoring tables that equalize this likelihood across the stature range are sought. METHODS: A statistical summary of 85 chin-up test outcomes is analyzed for likelihood of maximum scores as a function of stature. Scoring tables modified by reducing the number of chin-ups required for maximum score in a ratio inverse to a fixed power of the stature ratios are introduced. RESULTS: Statistical analysis shows that short individuals are more likely to achieve maximum chin-up test scores (P<0.05). Stature adjusted scoring tables are shown to neutralize this trend. CONCLUSION: Current scoring standards for chin-up strength tests favor short statures. Bias-free chin-up strength tests can be achieved by using stature-adjusted scoring tables. Similar bias problems may exist for other strength tests.
PMID: 18212708 [PubMed - in process]
Post your thoughts to comments on other exercises in which the short person might have an advantage. Also post to comments exercises in which the tall person might have an advantage.
Posted by Mike Minium at 11:28 PM | Comments (10)
February 7, 2008
FUEL Seminar February 23rd 11am to 2:00 p.m.
Please mark your calendars, we have changed the date for our new and improved F.U.E.L (Feeding U Energy for Life) seminar! Saturday, February 23rd from 11a.m. to 2p.m.. we will be covering a variety of topics and will enjoy the special guest appearance of Dr. Franklin Okumu, who give a short presentation on the metabolic impact of food.
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 Zone”
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
The cost for the seminar is $100/person.
To register for the seminar, contact us at (510) 595-9348 or info@crossfitoakland.com.
Posted by Mike Minium at 8:07 PM | Comments (2)
February 6, 2008
Mechanics, Consistency, Intensity
Steven, Daniel and Brandon post WOD
Post a caption for these fire-breathing athletes to comments.
Posted by Nicole Okumu at 6:23 PM | Comments (27)
February 5, 2008
Three The Hard Way
Lau, Connie, and Sam, three of CFO's newest trainers
Many of you know Lau, Connie, and Sam for their steady, impressive performances in our daily WODs. But you'll also be seeing lots more of these three in the coming months as they take on more of training load. All three were certified at the end of 2007 and are raring to go as group-class trainers.
They've already brought a lot of great energy and ideas (can you say 400m ball run?) to CFO as trainers and we couldn't be more excited to have them on board.
With that being said, post to comments what you're currently working on in your CFO repertoire (limit strength, metcon, more pull-ups, etc.) so that Lau, Connie, and Sam (as well as Nicole and I) will know where to be of assistance.
Posted by Mike Minium at 10:31 PM | Comments (6)
February 4, 2008
Kipping Pull-Up Clinic
An explanation--and video demonstration--of the kipping pull-up from the good folks at CFHQ
We're rolling out the first of a series of clinics devoted to skill development. The first one we're going to have will be Thursday, February 21 at 8:00 p.m. It will be an hour (or so) devoted to the kipping pull-up. The cost for attending this skill clinic is $20.
This will be an opportunity to work the pull-up from just about every conceivable angle (literally and figuratively) and we'll have multiple trainers on hand to work with you.
Whether you're trying to get your first kipping pull-up or looking to develop an already-existing kipping pull-up, you'll wanna check this clinic out.
Post to comments other skill clinics you'd like to see offered down the road.
Posted by Mike Minium at 9:55 PM | Comments (14)
February 3, 2008
NOT ALL GROUP EXERCISE IS CREATED EQUAL!
Post your thoughts about CF group exercise to comments.
Posted by Nicole Okumu at 7:31 PM | Comments (5)
February 2, 2008
Updated Schedule Page
Some of you know we have a CFO Schedule page (you can find it by clicking on the "Schedule" link on the left-hand side of the page); many of you may not.
We're now updating the Schedule page on a weekly basis each Saturday night (the calendar runs from Sunday-Saturday of each week). In addition, we're also listing the trainer for each of the group classes throughout the week in parentheses.
Both of these enhancements to the Schedule page came via suggestions from our trainers and/or members; we appreciate the feedback!
As an aside, we have a number of other changes in the works for this website.
And with that in mind, please post to comments any kind of website improvements you'd find useful, fun, or both.
Posted by Mike Minium at 11:58 PM | Comments (5)
February 1, 2008
WOD, anyway, anyhow!
Now you all get to try your hand at CrossFit programming for one of our most dedicated and enthusiastic CrossFit members, who is currently at home recovering from foot surgery and beginning to go a little stir crazy.
Here are the toys she has to play with:
an abmat, a dowel, 5# dumbbells, and a yoga mat. Remember that she has limited use of both of her feet--let's get creative and give her a weeks worth of programming to keep her healthy and get her healed quickly so that she can join us back on the training floor!
Post your WOD to comments.
Posted by Nicole Okumu at 7:33 PM | Comments (1166)