April

Weekend Schedule: Sat, May 2nd 11a.m. and 4p.m./Sunday, May 3rd, 4p.m. ONLY!!! There will be no Open Gym on Thursday or Friday!!!!

Weight Lifting and Post Exercise Muscle Recovery
by Dr. John M Berardi PhD, CSCS

Did you ever wonder what's really happening to your muscles during and after exercise? Sure, there's no doubt that something's going on down in those contractile fibers, something strong enough to make you walk like Frankenstein for a couple of days after your leg workout. But what exactly happens to make you unable to negotiate curbs and doorsteps? Well, since science can provide a little glimpse into the phenomenon of post-exercise muscle recovery, in this article I'll address muscle recovery from a scientific perspective. Therefore whether you're man, woman or child, you'll be able to explain your pain. More

Post your thoughts about the article to comments.

"The 3 Cooks" of Fuel2Go/Bendean Food

Fuel2Go will be available at the Norcal qualifiers! F2G will be there to provide healthy and delicious foods for spectators and participants on both Saturday and Sunday. All of thier food is local, organic, and Zone friendly!

The following foods will be available:

Coffee!
Post-workout nutrition bars
Frittata muffins
Hard-boiled eggs & fruit
Persian lime & honey almonds
Paleo kits of jerky, berries & nuts
Heirloom tomato tuna salad with olives
Curried Fulton Valley chicken salad in whole wheat pita
Chicken / Prather Ranch beef skewers with vegetables and whole grain salad
Diestel turkey chili

More on Fuel2Go:http://fuel2go.blogspot.com/

What? NorCal Regional Qualifiers

When? May 2nd and 3rd

Volunteer Registration: 6a.m.
Standards Meeting for Volunteers: 6:30a.m.
Athlete Registration: 6:30a.m.
Competition Begins: 9:00a.m.

Where? The Ranch ,275 Dunbarton Rd, Aromas, CA 92115

Directions to Aromas:http://maps.google.com/maps?q=275+Dunbarton+Rd,Aromas%2c+CA%2c+92115%2c++(The+Ranch+-+Site+of+the+2009+CrossFit+Games)

CFO will have a "rest area" for athletes and supporters. We will be grilling and will have healthy and replenishing snacks. Bring your fold up chairs and layers of clothing because it's going to a long day! We are gathering contributions for the BBQ ($25/person)--see the white board at CFO to pitch in!

IF YOU ARE PLANNING ON STAYING LOCAL FOR THE WEEKEND....
We will have an abbreviated weekend schedule over the weekend! It is as follows:

Saturday, May 2nd 11a.m. and 4p.m.
Sunday, May 3rd 4p.m. ONLY!

Best of luck to competitors and a big THANK YOU to all of our members who are not competing for being patient with all of the action at CFO!

Post questions to comments.

So now that the cat's out of the bag and the Day 1 workouts have been posted for the NorCal Regionals, how are those of you who
are competing going to spend the rest of the week preparing?

And if you're not competing, are you going to try your hand at either or both of the workouts yourself?

Share your thoughts in comments.

Give Blood!

Just a quick reminder that tomorrow's a great opportunity for you to step up and donate blood. Not only are there health benefits to donating blood, you're doing a great service at the same time. Let's get a big turnout.

The blood mobile will be at CFO from 12pm to 6pm, and there are still plenty of time slots left. You can either sign up on the CFO community board or at Red Cross's site: http://www.givelife.org (just enter "crossfit" as the sponsor code).

NorCal Qualifier Competitors from CFO

Many of you have been asking about who from CFO is competing in the NorCal Qualifiers May 2-3.

So in no particular order, here is everyone who will be competing from CFO (if I missed someone, please let me know!):

Daniel
Brandon
Lau
Connor
Tom C
Joseph
Joe P
Travis
Tristan
MJJ
Manwell
Aaron
Allen
Justin
Lydia
Journey
Sierra
Connie
Audra
Leigh
Candace
Melissa
Amy

A pretty stellar bunch of athletes! Let's wish all of them luck in comments!

Just a heads-up: we'll be shutting down CFO the weekend of May 2-3. It's the weekend of the NorCal Qualifiers and most of our trainers will be tied up down there, either competing or helping out.

Not to worry, though, we'll be posting some do-it-yourself workouts that you'll be able to do over the weekend (if you're not planning on coming down to support your fellow CFOers, that is!).

April is a great month for a little spring cleaning! But your home isn't the only place that deserves a thorough cleaning--your body does, too! Spring is the season for cleansing and healing. A gentle cleanse or detox can help to rejuvenate and jump-start your health for the new season. And best of all, anyone can do it!

A detox is a safe and effective way to clear out toxic substances that infiltrate our bodies through the (non-organic) food and water we consume and the air we breathe. These toxins accumulate in fat tissue and our organs, causing sluggishness, poor concentration and over time, can lead to an array of health conditions.

The liver acts as the body's garbageman through phase I and phase II detoxification. When it becomes overloaded with too much junk, it can't do its job as efficiently, causing fatigue and poor digestion, among many symptoms. Since the liver is the organ that is responsible for filtering out all the foreign chemicals and toxins that enter the body, my advice is to eat foods that will support the liver.

Here is a list of foods that help support detoxification:
Adapted from kristin@foodtherapysf.com

1) Artichokes: Contains plant compounds known as caffeoylquinic acids, which increase the flow of bile and help to digest fats and remove toxins. BONUS: They are IN SEASON in Spring!

2) Beets: Beets contain betaine, which promotes the regeneration of liver cells and the flow of bile. It also has a beneficial effect on fat metabolism and removal of toxins.

3) Cruciferous Veggies: Cabbage, brussel sprouts, rutabaga, broccoli, broccoli sprouts, mustard greens, turnips, radish, cauliflower, kohlrabi, collard greens, daikon, kale, bok choy, watercress: support the liver's detoxification enzymes. They contain potent phytochemicals and antioxidants that support Phase II detoxification.

4) Lemon: D-limonene contained in lemons induces Phase 1 and 2 detoxification to neutralize carcinogens. Its also improves glutathione, a powerful detoxification agent.

5) Sea Vegetables: such as sea palm, dulse, kombu, kelp, hijiki, wakame, nori. Loaded with minerals. Binds to heavy metals and chemical pollutants in the intestinal tract allowing them to be safely eliminated from the body.

Simple Liver Flush:
Combine:
Juice from 1 lemon
about 1/2 cup of water
1 tablespoon fresh ginger, grated (optional)
For best results, drink this on an empty stomach upon waking.

Are you ready for the new season? What changes are you making to tidy up your diet?

We hope everyone can join us tomorrow at 12p.m. for a Birthday BBQ at Lake Temescal. It's a potluck, so bring some food to share and be prepared for games that only CrossFitters would play! Everyone is welcome, the more the merrier. We will be gathering at the Big Rock picnic area (Broadway Terrace entrance).

http://www.ebparks.org/parks/temescal

Post your opinion of the last three day WOD cycle to comments.

Happy Birthday beloved friend, trainer and brother!

Let's do a WOD in Mini's honor! Post your best creation to comments for the next rest day workout.

The story as told by MJJ, edited by the peanut gallery, and re-told by yours truly:

Last Saturday, CFO athletes got together for a double elimination "Fran" Tournament whereby, teams randomly chosen from a hat went head-to-head for a minimum of two rounds of Fran. There were no minimum reps and no strategy rules, each team completed 21-15-9 Thruster/Pull-Ups done to exacting standards. The teams that lost two times were out of the tournament--those that persevered continued on.

In the final analysis, Candace and Jacques took the lead when the spirited duo combined, grit, athleticism and an every-second-counts strategy. The $400 prize (given by a generous anonymous donor) was split between the two winners!

People's Choice Awards:

"The Grit Award": Megan on Thruster Island
'The Diva Off": Davey
"PSR" (Premature Shirt Removal): Tom and Brandon

Post your edits, additions and general comments to the Fran-Off re-telling to comments. And, let us know if your interested in more of these types of sideshows.

On Saturday, April 25th Andres from CrossFit Marin will be holding back-to-back seminars focusing on beginning to intermediate gymnastics movements. There will be three seminars; Level 1-2, Level 2-3, and Level 3-4 to accommodate all levels. Learn proper progressions, strength training and safety aspects of gymnastics application to CrossFit programming!

11:00-12:45: $35 Level 1&2 Noob/Rookie Gymnastics Seminar

Basic positions and handstand progressions. (12 person cap)

1:00-2:45: $35 Level 2-3 Rookie Gymnastics Seminar

Lunge-handstands, handstand forward rolls, ring supports, muscle-ups. (12 person cap)

*3:00-4:45: $35 Level 3-4 Rookie/Intermediate Gymnastics Seminar

Presses, front hand-springs, muscle-ups, possibly birdie-ups. (9 person cap)

**April 25th 4p.m. class will be moved to 5p.m. on the gymnastics seminar day!**

Look for the sign up on the white board at CFO....

Post interest to comments.

Some weekend reminders:

Fran-Off Team Tournament

Starting at 11am this Saturday, April 11, we'll be holding our Fran-Off Team Tournament. The teams will be drawn randomly from a hat. The order that the teams are drawn will also determine the first-round match-ups.

We're looking for 16 men and 16 women to compete. And in order to entice as many of both sexes to participate as possible, we're going to offer up a cash prize to the winning male and female teams IF AND ONLY IF we get the participant pool to 16 people.

Currently we have 14 men and 6 women signed up. So get on board and bump the numbers up to 16. And for the ambitious ones out there, we can actually run the tournament with as many as 26 men and 26 women (13 male and 13 female teams).

The only rule for entry is that you have to be able to do some piece of Fran as prescribed (at least one pull-up with you touching your chest to the bar and at least one thruster at the prescribed weight).

The 14 men and 6 women who've already signed up on the whiteboard are in. All other spots can be claimed either via the comments in this post or by writing your name up on the whiteboard. Remaining slots will be doled out on a first-come, first-serve basis.

We'll be having a special guest referee overseeing the whole tournament to ensure its legitimacy (I'll be working off-site so I can't make it). And we'll also assign rep-counters for each team as they square off head-to-head.

OPD Tribute WOD at CrossFit Solano

I'd like to encourage everyone to get up to CrossFit Solano this Saturday for a great cause. CF Solano will be holding an OPD tribute workout, much like we did a couple weeks ago. They're asking for $10 minimum contributions, with all proceeds going to the families of the four fallen officers. Heats run at 8am, 9am, and 10am, so you could do an early heat there and still make it back for the Fran-Off tournament with time to spare.

Tom C's Road to the 2009 CrossFit NorCal Qualifier

If you've trained at CFO for any amount of time, you've likely heard about the exploits of people like Brandon, Tamara, Daniel, Candace, MJJ, and the like.

But tonight we thought we'd shed the spotlight on CFO's true weapon, come CF Games time, Tom C. We've kept him under wraps for as long as we can, for fear that other affiliate gyms would learn our secret. But now that we've obtained this top-secret footage that will be released on the NorCal Qualifier blog tomorrow night, we thought we'd share it with you guys first.

Behold!

Eva T in the bottom of a front squat

8 Tips for Healthy, Natural Mass Gain: Part 1

I know that summer is just around the corner and you know what that means...But while most are preparing to slim down for that bikini debut, others are looking to pack on some serious muscle. With so much attention on being ultra thin, those attempting to gain weight often feel like they're swimming up stream. Gaining weight may not appear to be such an unattainable goal, but for some it may not be so easy. And those body building websites offer up little reliable advice and push scary supplements. In this post I will provide a healthy, natural strategy for gaining weight and increasing muscle mass.

1. Look at underlying causes. Before you can effectively build lean body mass you must first rule out some factors that may be acting as roadblocks. These factors include metabolic abnormalities (e.g., hyperthyroid), adrenal fatigue, liver function, or food allergies. Any of these can be reasons why you have been unsuccessful at gaining weight in the past. Seek help from your doctor if you think you may be suffering from any of these conditions.

2. Improve your digestion. What is the use of eating all these wonderful foods if you aren't absorbing them? Absorption problems can greatly affect your ability to gain weight. Improve your gut health and digestion by slowing down to eat and chew your food thoroughly. Food that is not completely broken down does not get assimilated by your body. Low stomach acid can also inhibit digestion so testing with beet juice or an over-the-counter HCL supplement can be useful.

3. Get your stress under control. Stress refers to a state of emotional, physical or psychological unease. It also refers to environmental stress from toxic pollutants, pesticides, and chemicals. This is another reason why eating chemical-free foods is so important. When your body senses that there is “danger” it responds by producing a hormone called Cortisol to help you deal with the situation. Even though it may have a negative connotation, Cortisol is secreted under ALL forms of stress--good and bad. In fact, Cortisol levels are highest after a hard workout but if you don't give yourself adequate recovery your Cortisol never returns to normal. This is when it becomes problematic. Cortisol should only be elevated for short bursts of time; it should always fluctuate. Chronically high levels of cortisol disrupt normal hormone function, and in particular the production of testosterone. Testosterone has long been touted as the hormone of bodybuilders. Testosterone aids in building and maintaining muscle and bone. It has an anabolic or “building effect” in the body and plays an important role in cardiovascular health as well. Too much Cortisol, too often, suppresses Testosterone production and inhibits muscle growth and tissue repair. Find a way to reduce stress in your life. Take walks, spend time with friends, or meditate.

4. Increase essential nutrients. I know this keeps coming up, but I can't say it enough. You need to get vitamins and minerals. These are necessary for your body to function properly. If you aren't getting them from your diet (most of us aren't) then supplement with a high quality multi-vitamin. When it comes to natural weight gain, the big players are Zinc, Potassium, B-1 (Thaimin) and Folic Acid (all of these are found in a multi). If vitamins aren't your thing, then eat lots of green leafy vegetables to increase your intake. Another effective muscle-building agent is Conjugated linoleic acid (CLA), an omega-6 fatty acid that is found in grass-fed beef and dairy.

Post strategies you've used for gaining body mass.

Last Tuesday's Crew

Join us at 6p.m. on Tuesday evenings at Piedmont Track for sprints. We work a different distance each week. Now that spring is here, we will be there on a regular basis supporting, cajoling, and coaching each other!

Directions to Piedmont track:
http://www.yelp.com/map/piedmont-high-school-piedmont

Post your Piedmont track experiences to comments.