CrossFit Oakland

We will miss you again Connie. I will look for the updates on the blog and I will give up all sweets while you are gone!!! That means no more "crack cookies" Angela!

Connie - I look forward to your blogging!

Use sunscreen and drink lots of liquids!

Confessions of a 5pm CFO'er -

I went to the 6am class today. I feel like I betrayed my 5pm training mates, but I just had to see what the 6am class was like, boy was I surprised!

Matching uniforms, a chant (or cheer?) to start and end the class. Everyone does the same WOD at the same pace - super fast.

But what really surprised was the breakfast that was served after the class. Lime infused pancakes (not zone friendly but delicious), tofu apple sausage patties, carrot juice and two egg choices.

What a class. They really have it going.

Nabil's time on the 50 burpee workout hurts my feelings. Come to think of it, so does Audra's time.

Brad - What Demon Force inspired you to attend the 6:00 a.m. crew? Did you suddenly find yourself standing in the middle of a pentagon with Dawn, in a black, hooded robe, splashing you with a water bottle yelling "The power of Fran compels you!"?

But the lime pancakes sound nice.

Yo my oakland peeps! Things are off to a pretty slow start, we're still waiting for the go ahead on the site so...sunbathing and xfitting are definately instore for today:)

Tamara- Way to step up to the challenge girl! I too suffer from a gigantic sweet tooth and know how painful it can be to deprive it of all the lovely sweet things it craves. Buy lots of gum.

Audge & Nabil- You guys are animals!!!!
BTW, that's a perfect on-the-road-WOD.

Good luck on the job Connie! Many of the white-legged crossfit men are sure to envy your time sunbathing. Hope you manage to squeeze in some fun fiesta activities today too.

Brad, why don't you come clean and admit that the 5pm crew pushed you out and you had no other place to go but 6am.

I did bi's and tri's at home yesterday. 6 different exercises with 5 sets of 15. Took me 2 hrs 45 min. Got a pretty good pump and then went to Ruby Skye to get my dance on.

Monday strength day for me will be chest and back. Daniel is going to bring in his lat pull-down machine and it should be ready to go by 5pm.

JP - Sick f*cking workout, man. You are an animal. Once you and Daniel have the lat pulldowns going, there will be no stopping you. Don't forget the quarter squats on a Smith machine with a big pad on your back so the bar is more comfy. You'll wanna save that for legs day, however.

Connie, come home SOON! We really don't want Cranky-Mike back...I'm sure you already know this, but Eva T's blog has many great 'no-equipment' WOD's: http://skievat.blogspot.com/

Tamara, what exactly do you mean by "no sweets"? I might be on board depending on your answer ;)

Brad- We were just taking it easy on you since it was technically a "rest day". Next time you better be sporting the required uniform and have that chant committed to memory or NO pancakes for you!

Ladies, if you end up working out with JP, Tom & Co, please remember to do your sets with high reps and low weights so you don't get "too big"...

connie, gone again? we hardly knew ya! thanks for the coaching on murph on friday. there was a real good vibe on that one. have fun and come back soon.

Robyn...It means all the good stuff! Cookies, ice cream, chocolate...As far as you are willing to go, although is does not look as if you and I have the same problem :)

Yep, all sugar! That means all foods that contain refined sugars, syrups and even honey or molasses if you wanna be extra good. Splenda is also off-limits, that means no diet crap (your body doesn't know the diffence).

Try replacing this stuff with fresh fruit like apples, grapes and strawberries.

If this is just too much for you and you simply can't live without the concentrated sweet stuff, than use Agave nectar.

Good luck you two!

BTW,

I was just told that I was "too big" by all my male coworkers out here in AZ. I haven't seen these guys in about a year so I guess my body has changed a bit since then. I feel it's for the BETTER of course but they seem to think its "too manly" and not a good look for me...fools...

Tell 'em to go jump off a bridge...after you beat them in a pull-up contest!

that means no diet crap (your body doesn't know the diffence).

I believe that experimental evidence to prove such a claim is pretty thin. Art DeVany and others have hypothesized that artificial sweeteners may have an effect on insulin levels, but, to my knowledge, there are no studies that demonstrate this. This abstract makes the opposite claim. They were testing the effects of blood glucose levels and satiety and used Splenda (sucralose) as a control:

Sucralose was chosen because it does not affect carbohydrate metabolism, blood glucose or insulin secretion.

DeVany is very fond making claims in the absence of strong evidence, such as "running increases your chances of heart disease." This doesn't mean that artificial sweeteners are good for you, but your body probably does not equate splenda with sugar, although both are sweet.

use Agave nectar

How is this better than table sugar? Agave nectar is a high-fructose sweetener.

> How is this better than table sugar?

A little Google searching could have helped me here. It looks like agave nectar has a lower glycemic index and glycemic load than sugar.

after pull-ups, Connie can beat them in sit-ups, push-ups, running, squats, KTE's, someone stop me.....

Dear Connie, you are hot. Hands down. No argument by ANYONE. Unfortunately the poor guys you work with have to do whatever they can to not fantasize about you constantly, and that includes making up BS. Come to think of it, making up BS about people works as a coping skill in all sorts of strange, sci-fi and socially awkward work situations.

Robyn - that *advice* to the women is so Dailey Method of you, miss 30# dumbbell snatches.
Connie - I think this is a photo for the calendar that was suggested on the board a few days ago. Who cares if you're not a MILF yet, you are so Miss January! We'll miss you, don't stay gone so long this time.
Brad - you know you're now a 6am convert. Pancakes right after push-ups, it doesn't get any better than that.

Robyn - that *advice* to the women is so Dailey Method of you, miss 30# dumbbell snatches.
Connie - I think this is a photo for the calendar that was suggested on the board a few days ago. Who cares if you're not a MILF yet, you are so Miss January! We'll miss you, don't stay gone so long this time.
Brad - you know you're now a 6am convert. Pancakes right after push-ups, it doesn't get any better than that.

Connie, anyone who says you are too big is either kidding or seriously disturbed and not to be taken seriously.

Brad, I can't believe you told them our secret! Next time you show up, you'll have to do Murph after the w.o.d....

I agree with Amy and Sierra. You are hot! And great picture!

Connie, There is a name for guys who like little girls...

Robyn...LOL!

Connie...I'm sorry you work with f'n idiots !

Robyn: Maurice Chevalier?
http://www.youtube.com/watch?v=fyBffCiGr8c

Sam, ew....

Tamara/Connie - OK, I'm In! No sweets until Connie let's me off the hook...

Last year my band was on tour in Tucson and Connie was down there digging for stuff. She came to my show. I have to say that Arizona is probably the most miserable place I've ever been in my entire life. Why anyone would live there is beyond me.

Jonathan -

Come now. That comment is right up there with "Connie is too big!"

Arizona is awesome. I love that state. Love the hot weather, indoor/outdoor living, more golf courses....where your drives run forever.

A state property tax that is a fraction of our lovely state. What's not to love?

pace Joe place pace music Joe

pace Joe place pace music Joe