CrossFit Oakland

Definitely the rope climb. When I started in December I thought I was really good b/c I could go up once or twice pretty quick without using any legs. Then I realized if I had to do any more than that I was screwed! The technique with the legs was tough for me to get, but I eventually got it thanks entirely to Mike and Connie's help! I was able to do Tommy V last week which wouldn't have been possible without the technique they taught me. Thanks a ton guys!

Also since starting CrossFit I've grown two inches. And i've even gotten one inch taller!

Mental toughness for sure is the single biggest improvement. Others are finally being able to carry and somewhat maintain a healthier bodyweight and having my back/neck and knee issues improve.

Nicole - 9/27/07
5 rounds
52 Ring Rows

Nicole - 3/16
6 rounds
39 PULL-UPS!!!!!

1 MORE ROUND AND RING ROWS TO PULL-UPS!!!

Still not going to win any Throwdowns, but the improvement makes me happy!

I remember how I felt after the 9/27/07 Nicole. Just awful. Now, recovery rate has also increased significantly.

Thanks CFO!

I have definitely hit the dip since the throwdown. I have lost a little on the strength workouts but have gained in the metcons. It has been more of a pleasure to see others reach their potential at crossfit :)

I will agree, I think I am in the dip right now. My body is rebelling, I have no skin left on my hands or wrists... my right hammy is pulled, my ankle and hammies skin isnt so well either, think my shoulder is on the verge of ripping off my body. I look forward to this sharp reward at the end of the tunnel in the form of money compensation and a buffet.

I think the CFT was my first official workout as a member of CFO. My 1RM on the deadlift was 250#. The other day when we did 'Linda' I did the round of 10 unbroken with 245#. I can run without having to spend two hours with my knees wrapped in ice afterward. My aerobic capacity has dramatically improved, and my weak-ass shoulders are a little less weak. All in all, a pretty good two and a half months.

Michael 1/9: 34:45
Michael 3/13: 23:15

I think yesterday's Nate was the first time that I did worse than a previous workout. Well, I was able to do true HSPUs this time, but only managed 4 muscle-ups, vs. 7 last time. Frustrating. I think it's my technique, or lack thereof. Still, that only makes me want to work harder. And, like Tam said, it is inspiring just to see everyone else making progress and kicking ass!

Steven, maybe you'll feel better after a good cry?

Tamara - what's your biggest WOD metcon increase now compared to when you started?

Steven, what yours? (also, please don't beat me up for the initial comment in this post)

hahah brad.

I think ive made many strides in the metcon department.

3 bars of death from 35 minutes to sub 18 minutes

Fran first go around was about 11 minutes ...

Cindy I gave up after 5 minutes to 25 rounds

yesterday I pushed past the pain and did my first muscle ups. Did about 22 of them w/ 2 of them being not being "acutal rx'd ones" though

being able to do an overhead squat with more than air above my head

somewhat of a snatch, basically any of the oly lifts.

for loren... repeatedly smashing 500m row times.

Steven - that's what I wanted to hear!

Impressive.

Question - are you in better shape now than when you were active military?

Wyatt -

I'm jazzed reading your DL performance. I remember you said DL was important to you because of your job. So nice job.

Having done crossfit at CFO for 1 year and 10 days it would be easy for me to list 20 different ways in which I have improved my health and fitness. I guess one of my favorites is that when I started my weighted pullup was 18#. Now its 80#. And I'm aiming to break 100# soon. Thanks to Mike, Nicole and all the other trainers at CFO.

Brad,

I took 9 min off my Angie and Filthy 50 times.

My Fran times drop by a minute each time.

Dropped nearly 3 min in Michael (with bronchitis).

Steven congrats on the 22 muscle ups!!!

My pood / lbs conversion cabilities have really increased.

But putting my recently acquired pood knowledge aside for a moment, I have made serious gains in my pull-ups. Yes, Daniel, my pull-ups looked even worse than they do now before I started coming to CFO consistently.

I think that CFO pays off in all aspects. My biggest gains have probably come in Pull-ups and metcon workouts.
Like Nabil...I have grown 2.25", 3 inches in height and have increased stamina.

My goal is to get a 6 pood snatch though.

I'm only a few months into this whole CrossFit thing and am still at the initial, steep part of the improvement curve. Almost every time I go to CFO I get a new PR in something. For instance, I did twelve push-ups in the warm-up the other day. Not too impressive, I know, but when I started I could only do two or three.

For me the biggest gains have come outside of the gym, with improved confidence, clarity, and general happiness. The physical gains are all great, but the mental changes are what will keep me coming back.

A huge thank you to all of you who have supported me thus far.

Bill, thats rad. I think a lot of us can relate on that as well....

I have been in the early reward stage since I started training at CFO. All my metcon times and calisthenics have improved, and most have my lifts (other than squats) have greatly improved as well.

However - I just drank my face off for 4 days straight in Vegas, got taken to the woodshed and beaten like a stepchild at the blackjack tables, and now I have three workouts to make up for the Throwdown. I think it's safe to say I'm in a "dip" at this moment.

Bill-
The nice thing is, even though our performance may experience a dip after prolonged improvements, those awesome physcological improvements you mentioned just keep getting better and deeper rooted as you go!

As a matter of fact, my name used to be Bill, but after the improved confidence I've gained through exercise I decided to change my name just to make introducing myself a little more challenging and so my Arabic first name could be responsible for my resume immediately getting shuffled to the bottom of the stack, as well as ethnic profiling at the airport. Whats really nice is the bond I've developed with many of TSA employees, some of those guys have really big hands!

In all seriousness, those physcological benefits are fantastic and great rewards to keep us motivated! Consider yourself very fortunate to have discoverd them!

Nabil's post should be framed. It is gold.

Since starting CrossFit, I don't drool quite as much as I used to. I've also seen some modest improvements in my abilities to complete crossword puzzles.

My pole dancing routine has really improved since I started XFit. No more embarrassing upside down face plants!

You know how to cut to the core of all us, Nabil. You're so wise. Like a miniature Buddha, with the ability to do countless muscle-ups.

Bill -

That's awesome! You'll be amazed at what you can do in another month. And then a month after that.....

I'd say the biggest thing I've learned from Crossfit is that I don't want to sit at a desk for the rest of my life. What I really want to do is play music and train, so I'm taking steps towards both. 4 1/2 years of architecture school down the drain. From a physical standpoint, aside from the occasional neck-injury setbacks, I've made gains I never thought possible. I made large jumps in overall strength, and actually lost weight at the same time, plus my met-con is way higher than it's ever been. I also learned that orange juice and bananas at breakfast is bad, and saying things like "I did Linda yesterday" have a whole new meaning.

I started CrossFit right after the cert in Oakland. There is nothing more motivating than see results.
Angie 42 min to 20 min
Cindy 15 rounds to 20 rounds
FGB 184 to 267
Michael 27 min to 19
I already reached a goal for 2008 which was Sub 20 5k run and row.
I know I will reach a plateau sometime but for now I am having fun.