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May 31, 2008
In case you don't get enough of each other at CFO you can join FACEBOOK and keep track of every slight nuance and inner thought that your friends, distant friends, ex-friends and potential friends might be ruminating over. Truly, a very useful tool for keeping in touch and reconnecting...you'll be welcomed by many CFO'ers.
Facebook Link"
http://www.facebook.com/
Post thoughts and opinions about FB to comments.
Posted by Nicole Okumu at 8:06 AM | Comments (19)
May 30, 2008
Connor Goes After Grace
Yesterday Connor decided to give Grace (30 clean-and-jerks at 135# for time) a go.
The result: 1:33.
Enjoy.
Posted by Mike Minium at 10:02 PM | Comments (17)
May 29, 2008
Destination: CF Games, Aromas, California (A.K.A. BFE)
Time to pass the hat around, gather your fellow CrossFit Games participants and join the RV caravan to Aromas!
Cruise America RV Rentals:http://www.cruiseamerica.com/
Posted by Nicole Okumu at 8:10 AM | Comments (27)
May 28, 2008
Trail Run, Anyone?
Audra, Sierra, and Journey, our resident CFO metcon junkies, before the Bay Area Affiliate Throwdown
For those of you who are participating in the CF Games, you probably know by now that the site where the games is going to be contested has a pretty nasty hill. So here's your chance to help us out....
Post your best local trail run to comments. Where is it? How long is it? What are the elevation changes like?
Let's get a few trail runs on the calendar so that we can be ready. Plus, it will provide a great change-up now that the weather is getting nicer.
Posted by Nicole Okumu at 8:13 PM | Comments (32)
May 27, 2008
IRON AND THE SOUL
***ATTENTION ALL CFOERS***
They've re-opened the registration for the CrossFit Games for a limited time. So go there now and register! Don't miss this opportunity. That means you, Nabil, Sierra, Dawn, and anyone else who was on the fence. Don't wait, do it now!
IRON, from Details Magazine
By Henry Rollins
I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.
Completely.
When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.
I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn't think much of them either.
Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class.Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.
Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in.
Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.
Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say shit to me.
It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.
It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.
I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.
I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr.Pepperman.
Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.
Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.
Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.
I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole.
I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.
Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.
The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.
The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
POST YOUR METAPHYSICAL MUSINGS ABOUT THE IRON TO COMMENTS.
Posted by Nicole Okumu at 7:53 AM | Comments (22)
May 26, 2008
Distance Runners Can Benefit From Weight Training
Thanks to CFO athlete Jonathan H for passing along this study.
The gist of it is that distance runners can benefit from time spent in the weight room.
Posted by Mike Minium at 10:07 PM | Comments (11)
May 25, 2008
What About Recovery?
Hamming it up after the Throwdown!
Here's an interesting CFJ article entitled "What About Recovery?" by Coach Glassman. Worth a read:http://www.crossfit.com/journal/library/29_05_What_About_Recovery.pdf
Post your opinions of the article to comments.
Posted by Nicole Okumu at 5:33 PM | Comments (27)
May 24, 2008
Throwdown Success!
We had a big turn out for today's Bay Area Throwdown! CrossFit Silicon Valley, Madawg Fitness, CrossFit San Fransisco, East Bay CrossFit, Diablo CrossFit, CrossFit Unlimited, CrossFit One World, and CrossFit Redding were all representing in the hopper-style WOD that was drawn. The WOD:
4 ROUNDS
21 Jump Squats
21 Front Squats (95#/65#)
3 Muscle-Ups
400 m Run
Top Male : Jason Khalipa 14:46
Top Performing Affiliate: CrossFit Unlimited (Khalipa @ 14:46 and Austin @ 18:58)
Notable Female: Tamara 21:45 (CFO)
Thanks to everyone who showed up! We all had a blast and look forward to the Games!
Posted by Nicole Okumu at 2:21 PM | Comments (30)
May 23, 2008
3, 2, 1...Go!
So the grill is sitting in the gym ready to be fired up, the keg is chilling overnight, and the gym is ready for action!
In case you didn't already know, tomorrow is our Bay Area Affiliate Throwdown. We'll be inviting CrossFitters from all over the Bay Area to participate in an on-the-spot hopper-style workout. We'll be doing a live drawing at 10am to determine the specifics of the workout.
And in classic CrossFit Oakland fashion, we'll be throwing a barbecue-and-beer fest for all comers after the workout, whether or not you take part in the 10am Throwdown workout (friends and family are welcome). We're asking that everyone who wants to partake contribute $10 to cover the cost of food and drink.
Let the Games begin!
Post your thoughts, predictions, hopes, fears, or whatever else is on your mind regarding tomorrow's Bay Area Affiliate Throwdown.
Posted by Mike Minium at 9:22 PM | Comments (5)
May 22, 2008
Strong Work, Candace & Daniel!
CFO's Power Couple Du Jour
Congratulations to Candace and Daniel on their stellar performances in today's deadlift/handstand push-up workout.
Although Candy and Danny took top honors, there were a number of breakthroughs from many (e.g., Brian C and Audge got their first handstand push-ups from the floor).
Candace and Daniel will be heading back to New York City this Saturday for Candace's college reunion. While they're back there, they plan on making at least one visit to the CrossFit NYC Black Box (who knows, maybe they'll run into fellow Oakland CrossFitter Melissa at the Black Box, since she's already back in NYC as well).
Post props to Daniel and Candace for their consistently solid workout performances and wish them well on their trip to NYC!
Posted by Mike Minium at 9:30 PM | Comments (26)
May 21, 2008
To cook or not to cook?
Thanks to Annie V. for passing along an interesting New York Times article about the best way to cook your veggies.
A growing body of research shows that when it comes to vegetables, it’s not only how much we eat, but how we prepare them, that influences the amount of phytochemicals, vitamins and other nutrients that enter our body.
The benefits are significant. Numerous studies show that people who consume lots of vegetables have lower rates of heart disease, hypertension, diabetes, eye problems and even cancer. The latest dietary guidelines call for 5 to 13 servings — that is two and a half to six and a half cups a day. For a person who maintains her weight on a 2,000-calorie-a-day diet, this translates into nine servings, or four and a half cups a day, according to the Harvard School of Public Health. But how should they be served?
more:http://www.nytimes.com/2008/05/20/health/nutrition/20well.html?_r=2&ref=health&oref=slogin&oref=slogin
Post your favorite veggies recipe to comments.
Posted by Nicole Okumu at 7:44 PM | Comments (24)
May 20, 2008
Weekend Reminders
Bay Area Affiliate Throwdown This Saturday, May 24 at 10am!
Just as you never know exactly what you're gonna roll with the dice, so shall it be with this Saturday's Affiliate Throwdown, which begins at 10am.
All Bay Area CrossFit Affiliates have been invited so it should be a blast. We'll be running our normal weekend schedule, it's just that if you happen to come to the 10am class, you'll be getting a special workout (the 9am and 4pm classes will run as usual).
For the Throwdown this Saturday, we'll be doing a live drawing and creating the workout on the spot. It will involve a gymnastics move, a weightlifting move, and a run of a length to be determined. Oh, and we'll draw the number of rounds and reps, too!
Also, we'll be having a beer-and-barbecue celebration afterwards as well, so even if you don't wanna take part in the Throwdown, come by for some good food and drink. We're asking that everyone contribute $10 to the pot to cover food and alcohol expenses.
Other Reminders
* Because of the Throwdown, the flexibility class with Dawn will be moving to Sunday at 11am.
* We'll be running our weekend schedule on Memorial Day Monday (9am, 10am, and 4pm).
Post to comments whether you'll be taking part in the Affiliate Throwdown this Saturday!
Posted by Mike Minium at 9:37 PM | Comments (36)
May 19, 2008
Back Health: A seminar with Kelly Starett of CrossFit SF on Wednesday!
Kelly doing "Grace"
We are hosting a much needed seminar on Back Health with Kelly Starrett of San Fransisco CrossFit on June 11th from 5p.m. to 7p.m.. The seminar will be FREE TO ALL and will cover the following:
Anatomy for Jocks
Trunk Tension and Strength: What is it and how to train for it.
Recurring Back Problems: Possible culprits and cures
Going Heavy: Technique Tips
Kelly received his Doctorate in physical therapy from Samuel Merritt College in Oakland, CA. Kelly also is the founder (2005), current head coach and a Level III senior coach at San Francisco Crossfit. Kelly’s coaching background and physical therapy training make him uniquely capable of coaching both athletes and non-athletes who are injured or recovering from injury. Kelly's own background as an athlete and coach includes paddling whitewater slalom canoe on the U.S. Canoe and Kayak Team and paddling as a member of the U.S. Whitewater Rafting Team, where he won two national titles and competed in two world championships. Kelly is the founder and director of Liquid Camp, a weeklong whitewater kayaking camp for teens living with HIV/AIDS. In his free time, Kelly enjoys spending time with his wife and daughter, surfing, paddling, and training.
Kelly works at the Stone Clinic-an excellent place for sports rehab--***highly recommended***http://www.stoneclinic.com/
We hope all of your can make the seminar. We will have one mega-7pm class to make up for the 5p.m. and 6p.m. classes!
Post your R.S.V.P to comments.
Posted by Nicole Okumu at 11:32 AM | Comments (41)
May 18, 2008
Now's the Time!
I just got back from the CrossFit Level 1 certification seminar that happened this weekend at CrossFit One World in Union City. And I heard it on very high authority that the powers that be will be capping the registration for the CrossFit Games very soon.
So if you're thinking about doing the games (and I'm encouraging everyone I can from CFO to do it!), now is the time. Go to the site and register. I would love it if we made a strong showing in participation numbers at this year's games.
I was also interviewed by Freddy C on a video that will be airing on the national CrossFit site very soon, I suspect. Not only did he ask me about what we've been doing to prepare for the games (our March Throwdown, the Affiliate Throwdown happening next Saturday, etc.), but I had a chance to talk about how we'd fare at the games. I didn't want to put too much pressure on anyone, but I did say that I thought we had at least one dark-horse male and one dark-horse female from our ranks that I expect to do very well (we have many, in fact, but I didn't wanna name names and put pressure on anyone).
On the other hand, I had an opportunity to meet a couple of guys from other Affiliates who will be here next weekend for our Affiliate Throwdown. One of them, an absolute beast, possesses a 2:03 Grace and a 7:35 Helen. That's quite a potent combination! And both of these were done last week within two days of one another.
OK, I'm rambling at this point, still on a post-seminar high, but the main points I want to make are as follows:
1. Participate in the CF Games. It's going to be so much fun!
2. Register now!
Post to comments your feelings about the games and what you'd like to get out of the experience.
Posted by Mike Minium at 8:38 PM | Comments (39)
May 17, 2008
Throwdown for Two
In preparation for the CF Games in July, Tami and Audra challenged each other to their own Throwdown which they did as yesterday's rest day workout. It's an awesome way to keep the training energy high and will most certainly make a difference when CFO shows up and represents in Aromas in July (the smack talking is fun too).
Post your recommendations for Tami and Audra's next WOD challenge along with a word about who you would most like to compete with at CFO.
Posted by Nicole Okumu at 12:22 PM | Comments (10)
May 16, 2008
That One Workout
Patrick right after his 25-round performance in Cindy
Patrick has been tearing it up as of late, with his 2:51 performance in Fran and his 25-round performance in Cindy within a few days of each other.
And as you can see in the photo above, sometimes it hurts to go as hard as he did.
So now it's your turn to fess up.
Post to comments the one CrossFit workout that leaves you more worked-over, laid-out, and beaten-down than any other (Fran, Cindy, Linda, Filthy 50, etc.).
Posted by Mike Minium at 10:56 PM | Comments (22)
May 15, 2008
Fast and Tasty Zone Dinner
Spinach Soup and Meat
Here's the quick recipe:
8 cups spinach blanched (hot water for ~1 minute
1 Cup Milk
salt and pepper
Cayenne Pepper
Water
Blend
Meat;
Any cut of semi-lean beef
Cut in small bite-size pieces
Cook until browned
Salt
Pepper
Post your more recent fast and tasty Zone dinner recipe to comments.
Posted by Nicole Okumu at 12:46 PM | Comments (23)
May 14, 2008
Handstands in Moab
Sherrill doing a handstand at Termination Tower in Moab, UT
Sherrill and her husband, Scott, both of whom train at CFO, recently took a vacation in Moab to go mountain biking.
But as you can see in the photo above, Sherrill had to take a break to get some CrossFit in (we should all be so lucky to just be able to bust out a handstand).
And a reminder...
Tomorrow night (Thursday 5/15), Shira will be conducting a handstand clinic, open to all comers. The clinic will start at 8pm and run for about an hour. The cost to participate is $20.
Post your handstand aspirations to comments (free-standing handstand push-up, walk up the stairs on your hands, etc.).
Posted by Mike Minium at 10:33 PM | Comments (35)
May 13, 2008
Athlete Spotlight: Theresa T. a.k.a. "T"
A little over a year ago, Theresa T was humbled by the physical agility test that all potential Oakland Fire Department candidates go through as a part of the hiring process. Theresa has been putting in admirable effort the entire year and a few weeks ago did the agility test again with a time of 14:10! She is now in the running as a potential OFD recruit.
The physical agility test Theresa (and many others at CFO) took goes like this:
PHYSICAL AGILITY TEST
Source: Oakland Fire Services Agency, Training Division
All candidates must complete the physical agility course in less than 17 minutes and 55 seconds, wearing a five-pound turnout coat and a 40-pound air tank mounted on their back.
LADDER CARRY
* Remove 16-foot ladder from the brackets mounted on the wall prop
* Carry the ladder around the cone placed 20 feet from the wall
* Replace the ladder on the brackets
* Walk back around the central cone to the Hose Drag
HOSE DRAG
* Wrap one end of the hose over shoulder and across chest
* Drag the hose to the other side of the event, 200 feet away
* Cross the first white line, drop end of hose and drag the remainder across the line using a "hand over hand" or a "pick up and pull" technique
* Do not cross the second white line, it is 10 feet beyond the first
* After the entire hose is behind the first white line, walk back around the central cone, around the cone near the Ladder Carry, and then proceed to the Hose Pack Carry.
HOSE PACK CARRY
* Pick up the bundle of hose (weighs approximately 40 pounds) and carry it to the fourth floor of the tower using each step. (The Oakland Fire Department drill tower is five stories high, with an outside stairwell, a fire escape, a basement and standpipes - pipes installed in the building for firefighting purposes.)
HOSE HOIST
* At the window, grab the rope and pull up the hose bundle
* Raise the hose with a hand over hand motion on the rope, until it reaches the windowsill
* Place hose bundle on the windowsill
* Step back, then lower the hose to the ground with a hand over hand motion on the rope
ATTIC CRAWL
Walk or crawl through the simulated attic without touching the ground
Walk to the Dummy Drag
DUMMY DRAG
* Drag the (150-pound) dummy through the 20-foot tunnel
* At the end of the tunnel turn the dummy around so that it faces the opposite direction
* Walk around the two cones for a cool-down period
* Walk to the Four-Foot Wall
FOUR-FOOT WALL
* Scale the four-foot wal
* Walk to the Hose Roll
HOSE ROLL
* Roll one 50-foot length hose in one direction
* Roll second length of hose in the opposite direction
* Walk to the Tailgate Hose Load
TAILGATE HOSE LOAD
* Load the six rolls of hose onto the tailboard, one at a time
* Walk behind the starting line, empty handed
* Return to tailgate and stack each roll in the starting box, one at a time
FINISH
* Take final cool-down walk
* Walk around remaining cones on course and then to finish line
Theresa's gains have been enormous, her efforts consistent and her attitude amazing--we love having her around and keep our thoughts with her as she goes through the hiring process!
Give it up to Theresa in comments.
Posted by Nicole Okumu at 10:34 PM | Comments (18)
May 12, 2008
Reminder: Handstand Clinc This Thursday at 8pm!
Shira executing one of many permutations of the good ol' handstand
I was going to try and right up some fancy-shmancy promo for this Thursday's Handstand Clinic with Shira but I like what Shira wrote me in an email and have reprinted it below.
The Handstand Clinic will begin at 8pm this Thursday, May 15 and will run for about an hour. The cost is $20.
Here's what Shira had to say about the clinic:
Handstand Clinic with Shira
It is time to put the weights aside and have some fun with our own body..
This clinic will be perfect for everyone. It doesn't matter if it's your fist time trying a handstand or you have been doing them for a while... There are endless progressions that will keep you challenged.
Topics to be covered in the clinic:
1. Alignment for Handstand
2. Progressions to Handstand
3. Progressions to Handstand Lateral Walk
4. Tricks, Challenges and Games with Handstands
Post to comments if you plan on attending the clinic this Thursday, as well as any suggestions you have for future clinics.
Posted by Mike Minium at 9:20 PM | Comments (22)
May 11, 2008
CrossFit Survival Handbook: Recovery
We are in the process of compiling a CF Survival Guide for people new to the potent stimulus that is CrossFit. Many new clients have wondered what those of you who have been at it for some time do to recover and avoid over training. What are your methods? What has worked best? How do you know you need rest? What have the results been on overall performance and progress?
Post your survival wisdom to comments.
Posted by Nicole Okumu at 7:04 PM | Comments (278)
May 10, 2008
Tamara Does Firefighter Fran
Because Fran isn't hard enough, Tamara decided to do Firefighter Fran, fully equipped with gear, oxygen tank, and mask.
Words can't really do her workout justice. Just watch the video.
Post props to Tami in comments.
Posted by Mike Minium at 11:09 PM | Comments (30)
May 8, 2008
2008 NorCal Open
I wanted to give a quick shout out to the local weightlifting scene and give some publicity to the upcoming NorCal Open being held at FIT Barbell Club in Los Altos.
This one-day competition takes place on Sunday, May 25 and gets started at 10am. For the full schedule, please check out the website.
For any of you aspiring weightlifters out there, the registration deadline is May 18.
And while we're on the topic of Olympic weightlifting, post to comments which of the Olympic lifts is more useful and why. So which is it, snatch or clean-and-jerk?
Posted by Mike Minium at 8:48 PM | Comments (12)
May 7, 2008
CFO Ladies Party!
Another Party! This time hosted by Vee for the ladies of CrossFit Oakland! Friday, May 9th at 7p.m. (details at CFO on events board). Please bring a Zoney appetizer to share. If you know some ladies who are curious about CF, this is a good opportunity to introduce them to the awesome women who do CrossFit.
Excellent resource for women:
Stumptuous.com http://www.stumptuous.com/cms/
Posted by Nicole Okumu at 4:44 PM | Comments (11)
May 6, 2008
OPT vs. Bionic
A little CrossFit entertainment for you tonight (a la YouTube)...
A few CFOers have been telling me about this WOD challenge between OPT (2007 CrossFit Games champion) and another CrossFitter out of Florida, Bionic.
So far three of their WODs have been posted to YouTube. The video above is of Bionic doing the first WOD challenge, and I've included links to the remaining challenges below.
Who knows, perhaps one of these will show up on a rest day very soon...
Here are the WODs and the results of both athletes.
WOD Challenge 1
5 Rounds for time:
7 Pull-ups
7 95# thursters
7 Ring dips
7 Burpees
OPT: 5:37
Bionic: 6:12
WOD Challenge 2
25-20-15-10-5 reps for time:
Pull-ups
20# Wall ball shots
Double-unders
OPT: 5:49
Bionic: 7:40
OPT's Performance in WOD 2
Bionic's Performance in WOD 2
WOD Challenge 3
Tabata Squat (Low Score) x Number of Muscle-Ups in 4 Minutes
OPT: 21 x 23 = 483
Bionic: 26 x 24 = 624
OPT's Performance in WOD Challenge 3
Bionic's Performance in WOD Challenge 3
Which of the three WODs do you like best? Worst? How do you think you'd fare on each of them? Any takers out there?
Post your thoughts to comments.
Posted by Mike Minium at 9:06 PM | Comments (25)
May 5, 2008
Breathing!
Natalie Wolfolk (my hero)
An excellent article from Performance Menu:
Breathing
Greg Everett
April 1 2008
Breath control is critical for increasing and maintaining the structural integrity of the spine while under heavy loads. The supporting musculature is alone inadequate—in order to adequately stabilize the spine, the abdominal and thoracic cavities must be pressurized.
The torso has only a single supporting structure—the spine—on one side, and this structure articulates in all directions, requiring additional support to maintain rigidity. The remaining circumference is comprised of muscle walls, which are able only to pull, not push up to support a load. Fortunately the torso is filled with a collection of organs that are only slightly compressible and a fairly large container whose internal pressure we can easily control—the lungs.
By filling the lungs with air, we can maximize the volume of the torso. By then activating the surrounding musculature, we can increase the internal pressure. These two things in concert allow us to maximize the rigidity of the torso, which will both improve performance and the safety of the spine. In essence this creates a broad, stable base from which the spine can be tied in tightly to prevent folding in any direction.
The athlete will need to draw in as much air as possible, forcing the abdomen to expand to ensure the lungs are able to fill completely; filling the lungs partially by only allowing the chest to lift and expand is not adequate. Once this breath is taken, the athlete will clamp down the glottis—the muscle in the throat that seals off the trachea—to contain the air. The lifter will then tighten down the abdominal and back musculature to increase the internal pressure and reduce the potential for flexion or extension of the torso.
It’s critical the athlete not “hollow”, or suck in the abdominals as many have been taught to do or will believe is correct. If the abdominals are drawn in, the base of support is reduced in width, and this is obviously not beneficial. We want the muscles activated tightly while keeping the torso as wide and deep as possible, allowing us a broad foundation to support the load. It may help athletes having difficultly with this activation to think of pushing the abs down.
The chest should not be lifted any more than may occur naturally with the deep inhalation. This artificial lifting of the ribs will create elevation than can’t be supported well, and will predispose the upper back to rounding forward under heavy loading, which can lead to the breakdown of the entire system. By keeping the chest neutral and filling in the space below it, we can keep the torso compact and tight vertically, minimizing opportunity for unwanted movement.
Pressurization should be maintained throughout as much of the movement as possible. There will be times, however, such as during the recovery of a clean, that the pressure becomes too great and the lifter will feel dizzy and even near unconsciousness. If this occurs repeatedly, the athlete should begin releasing a small amount of air during the highest-pressure moment of the lift through a hissing or similar action. Acting just as a relief valve in a high-pressure system, this tightly controlled release will reduce the pressure just enough to prevent the dizziness, but maintain enough to keep the torso strong.
During the explosive second pulls of the snatch and clean, and even sometimes during the drive of the jerk, some lifters will audibly expel a small amount of air, most commonly involuntarily. If this happens naturally, there’s no need for it to be discouraged as long as it’s a minimal amount of air. The loss of pressure will not be dramatic, and forcing the athlete to avoid the practice—if involuntary—will only hurt his or her performance. That said, the habit doesn’t need be encouraged if it doesn’t occur naturally.
Post thoughts on the article and impressions of Natalie's lifts to comments.
Posted by Nicole Okumu at 7:43 PM | Comments (18)
May 4, 2008
Stay Tuned for More CrossFit Road Adventures
A picture of Connie, CFO's resident archaeologist and athlete/trainer, at a dig site
Connie's at it again; she's been called away for another archaeological project, this time in Arizona.
Stay tuned to her blog for updates on how she's managing to get her CrossFit on while on the road. In addition, there's a chance she could make a trip to CrossFit Southwest while she's there.
In the meantime, send well wishes to Connie in comments, along with any suggestions for road workouts.
Posted by Mike Minium at 11:04 PM | Comments (33)
May 3, 2008
IRONMAN
Stark's response to intensity and distress was IRONMAN, what's yours? Post your WOD induced super-hero strategies to comments along with movie review if you've seen it!
Posted by Nicole Okumu at 10:58 PM | Comments (14)
May 2, 2008
Starting Strength Training Template
Nicole performing deadlifts at the Basic Barbell Certification in Santa Cruz last fall
This is the first of what may be many entries on the implementation of Mark Rippetoe's Starting Strength programming template for strength training.
In this first entry, I'm providing a sample warm-up progression that Rip outlines in his book (along with Lon Kilgore) Starting Strength.
Warm-up sets are critical, not only because they warm your muscles up for the coming work sets, but because they are an opportunity for you to grease the groove and create the correct motor recruitment patterns for a given lift. This neurological aspect of weightlifting is just as important to warm up as the muscles performing the lift.
Each of the warm-up sets below is for a specific work-set weight for each of the five basic barbell lifts (e.g., 225# for back squat). In this template, three work sets of five reps are performed for the back squat, the bench press, and the shoulder press. The deadlift is performed for one work set of five reps. The power clean, on the other hand, is done for five work sets of three reps.
In all cases, the weight is held constant for all work sets. In other words, you don't increase the weight from one work set to another (of course, in this template, this isn't an issue for deadlift since it's only done for one work set).
So even though you may not be doing work sets at the poundages in the example below, you can still take away from this the general approach to use in determining your warm-up progression.
So without further ado, here is a sample warm-up progression for all five of the basic barbell lifts. This is directly from Starting Strength.
[Quick note on notation: You'll see three sets of numbers separated by slashes below. This refers to poundage/reps/sets. So for example, if you see 45/5/2, that means you'll be doing forty-five pounds for two sets of five reps.]
Back Squat
Warm-Up Sets
45/5/2
95/5/1
135/3/1
185/2/1
Work Sets
225/5/3
Bench Press
Warm-Up Sets
45/5/2
85/5/1
125/3/1
155/2/1
Work Sets
175/5/3
Deadlift
Warm-Up Sets
135/5/2
185/5/1
225/3/1
275/2/1
Work Sets
315/5/1
Shoulder Press
Warm-Up Sets
45/5/2
75/5/1
95/3/1
115/2/1
Work Sets
135/5/3
Power Clean
Warm-Up Sets
45/3/2
75/3/1
95/3/1
115/2/1
Work Sets
135/3/5
So that does it for structuring your workout.
In my next entry, I'll throw out some options (because there are many) on how to integrate this program within CrossFit, as well as explain how the five lifts are worked in conjunction with one another.
Post any questions about this template to comments.
Posted by Mike Minium at 11:16 PM | Comments (15)
May 1, 2008
Optimal health requires sleep!
In Support of Shut-Eye (from Alive.com)
When we sleep, our cells regenerate. The skin eliminates waste and the body circulates nutrients and hormones. There’s a reason Grandma recommended bed rest for a cold: that’s when the body’s immunity strengthens, infection-fighters form and strength is conserved to battle unwanted invaders.
A good night’s rest promotes faster recovery from injury and illness, increases brain function and reduces stress. A study last January in the Archives of Internal Medicine confirmed that too little sleep might raise the risk of heart disease. Of about 72,000 nurses, those with five or less hours a night were 39 per cent more likely to develop heart disease than eight-hour sleepers. Similarly, nurses getting six hours nightly were 18 per cent more likely to develop blocked arteries.
Lack of sleep causes irritability and inability to concentrate. Sleeplessness is also a major contributor to absenteeism, work inefficiency and car accidents. This is because many of us have disturbed sleep patterns or don’t get enough. Yet our bodies were biologically built to rest. read more:http://www.alive.com/1373a4a2.php?text_page=2
HARVARD DIVSION OF SLEEP MEDICINE:
http://sleep.med.harvard.edu/
How many hours a night of shut-eye do you get? What are your experiences with performance and sleep deprivation? What are your pre-bed rituals (easy there Nabil and Daniel)? Post to comments.
Posted by Nicole Okumu at 6:40 PM | Comments (38)