CrossFit Oakland

JP took 20 something minutes off his 30 muscle-ups for time WOD today...thats a crazy accomplishment.

Also rediculous is that Connor got his first muscle-up...thats A LOT of Dood to be flying through the air!!!

And P-hole's way too modest to say but he smoked Fran today, becoming the second member of CFO's sub-3 Fran club, clocking a time of 2:51!

Solid stuff, Patrick. Very inspiring to behold!

also worth noting: P(hole) made Fran look like that shit was easy this evening. Until afterward anyway. But hey, a sub 3min time is ridiculous for a reason. You feeling normal yet buddy?

Brandon-
Your 4+ minute Fran at the end of March and a 5 minute increase in your Linda time is proof of overtraining. If you watch the video again I'm clearly trying to explain this theory somewhere between the 3rd and 8th pump.

JP & Connor- Sick work! Connor "how much did you say you're weighing?"

Final tip for beginners: "chalk 'yer hands!"

Count me in for the handstand clinic!

Nice job, JP & Connor...props to Davey, too...I expected to see P-hole or Daniel up there. Slackers. Sub-3 on Fran, though, Patrick...man, I wish I could have seen that. Maybe you'd like to do it again tomorrow, for me?

Nabil,

I just watched the video for the 78th time, and I did notice you chastising me about overtraining in between pumps. I also noticed Daniel standing in the corner, vigorously nodding his head in agreement with your... position?

On another note- It’s been an amazing couple of days at CFO with Tamara's Firefighter Fran, Wyatt killing Fran as rx'd, Patrick with a sub 3 Fran...What?! Connor getting a muscle-up and JP's performance during the muscle-up WOD- fuckin' legit! Remarkable results everyone. You guys clearly are not overtraining enough.

Good s**t P-hole, Connor, Wyatt, JP!!! I hate that I missed all the excitement.

I'm ready to have some fun with my own body!

I'll be there Thursday nite. (If I'm in town)

Last night was better than watching Nabil's "pump you up" video!....(BTW Brandon, nice pose for the camera :) )

PHole- Nice frickin' job smoking Fran - I knew you could do it! It was a pleasure helping and cheering you through it!

JP - Amazing improvement on cutting your time on the muscle ups by more than half! Must have been the "Raar" muscle tee...

Connor - Your muscle up was bad ass! Congrats...I'm jealous :)

It has been super exciting to see all of the PR's jumping off at CFO and everyone getting stronger and fitter!

Yeah, all these PR's are freakin' awesome! I think everyone is feeding off one another very similar to the Bannister Effect (where no one thought it was humanly possible to run sub 4 minute mile, then as soon as one person did another did just a few weeks later and many more followed right after) This kind of stuff gives me a hard on! Keep up the great work everyone! This is great momentum going into the Regional Throwdown. Now all we need is Brandon to do Murph and Barbara on the two days before the Throwdown ("Last Chance Workouts") so he too can have a stellar performance on that Saturday.

Please don't get the Bannister Effect confused with the David Banner Effect... although they are closely related, they are not the same.

Speaking of the Regional Throwdown, team spirit, and punching babies in the face. Mike, have you guys decided on the new t-shirts? If not I'd like to cast my vote for: CrossFit Oakland- I drink your milkshake!

Awesome job yesterday, everyone! It was an inspiring day to be in the gym.

Did anyone check out the video on the CrossFit home page? Fran in 2:05. This guy has crazy fast pull-ups: http://media.crossfit.com/cf-video/CrossFit_SpealFran205.wmv

nabil, i thought you meant this david banner

I'm going to try to make the handstand clinic.

JP,
That is awesome that you are so good at muscle ups now. That new strength you have gained will help when you give me and Nabil a cross country skiing clinic at your cabin in Tahoe!

reason #154,900 why I am addicted to cfo. watching sam being coached by mike w/ box jumps. Great job sam and thank you mike.

Random Comment #997 -

How do you entertain a 12 year old for a week? My much younger sister is coming to visit me in July and I need to find some way to entertain her for a while, I will be working most of the day so I would particularly love one of those short camp-type experiences to occupy her with. Does anyone with kids have ideas about things in the East Bay that fit that description?

Candace -

Call Nabil.

you take her and drop her off in day care.

or if she is like me then she can be entertained by food all day long.

Candace,

Have your younger sister do Fran as prescribed... Twice... This will make her tired and sore. You can leave her on your couch for a day or two with a jar of peanut butter and a copy of Finding Nemo nearby. She'll sleep most of the time and be highly immobile for those times when she is actually awake. After she regains something approaching normal mobility, it's time for Linda. Once again, it should be done as prescribed. While she is on your couch recovering from Linda, leave her a good kid's book, like Tolstoy's War and Peace, to keep her occupied when she's not sleeping. Of course, if you are gonna give in and be too soft on her, you could substitute The Incredibles for War and Peace, but I predict your sis will choose some high-quality, concise Russian literature before reaching for a DVD. That should take care of her for the rest of the week.

For any mothers out there looking for alternative day care, I also offer a short course on Darwinian evolution and natural selection for the 10-and-under set at very reasonable rates. Let me tell you, the youngsters love themselves a meaty discussion about the fossil record. A close second in popularity is my introduction to quantum mechanics and relativity.

"Call Nabil." - LMAO.

Candace - Our 11 year-old is going to a sports camp called Rats that he attends every summer. It's a day camp, starts every morning at 8 am, I think. Let me know if you have any questions about it.

Hey Mike, thanks for being such a fantastic coach. I so appreciated the time you took this morning to work with me on the box jumps, & I feel very lucky to have a coach such as yourself - a very gifted, real, and encouraging trainer.