CrossFit Kids!!!! Start em’ Young…
CROSSFIT FUN DAY JUST FOR KIDS!
All kids 5-12 years old are invited for a FREE introduction.
Saturday, December 16th, 3 to 4
3300 Broadway (near Piedmont Ave)
CROSSFIT CLASSES STRIVE TO ENHANCE FITNESS THROUGH FUNCTIONAL AND FUN GAMES FOR ANY CHILD. CROSSFIT KIDS WILL DEVELOP AND IMPROVE CARDIOVASCULAR HEALTH, STRENGTH, POWER, STAMINA, SPEED, FLEXIBILITY, BALANCE, COORDINATION AND ACCURACY. THIS IS A GREAT WAY FOR CHILDREN TO DEVELOP EXERCISE HABITS FOR LIFE LONG FITNESS.
For more information:
By Mike Minium
Analysis of a Clean, Part 1
Grab a cup of coffee ’cause this is a long one! If nothing else, perhaps I’ll aid in your getting a good night’s sleep.
We captured this video of Nicole performing hang squat cleans earlier this morning.
Nicole has come a long way with her cleans. This is really good stuff. When Nicole first came to us, she was strictly an arm puller, lacking the ability to pull herself under the bar (the skill that separates decent lifters from great lifters).
The first thing that you want to take a note of in Nicole’s clean is the lines formed by the relationship between her body, the bar, and the floor.
Most of the lifting we do comes down to simple geometry (with a dash of physics thrown in). The cleaner the lines, the more force one can generate. So what’s the proper line for a clean? Vertical! You want as much force as possible being directed upward. This allows you to create momentum and acceleration on the bar (thanks, Coach B, for adding “momentum and acceleration” to the CrossFit vernacular), allowing the bar to remain weightless for a split second–just long enough for you to pull yourself under it with everything you have and land in a rock-bottom front squat.
Having said that, there’s room for improvement with Nicole’s clean, as the frame-by-frame sequence (43 frames in total) below demonstrates.
By Max Lewin
RIP LT Murphy. “Murph” @ CFO
Here is video from Tuesday 12/5/2006.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he named it “Body Armor”. From here on it will be referred to as “Murph”.
By Mike Minium
About 6 weeks ago, Charles did the CrossFit pull-up ladder workout (1 pull-up in 1st minute, 2 pull-ups in second minute, etc., continuing as long as you can until you’re no longer able to make the target number of pull-ups) for the first time.
He managed to complete 10 rounds + 1 pull-up.
Last week, he tried the same workout again. This time he managed to get 15 rounds + 13 pull-ups!
That’s an improvement in output to the tune of 137.5% (56 pull-ups vs. 133 pull-ups).
What’s interesting about Charles’s phenomenal improvement is that he hasn’t been doing extra pull-up work. He’s simply been doing the garden-variety CrossFit workouts. In fact, many of the workouts that he’s been doing recently haven’t even included pull-ups.
But there is one caveat with Charles: he’s tightened up his diet. He’s been doing the Zone diet for about two months now and the results are definitely starting to show.
Way to go, Charles!
FUEL Seminar December 17th!!
CrossFit Oakland will be offering our second F.U.E.L seminar (Feeding You Energy For Life) on Sunday, December 17th, 2006 from 10AM to 1PM.
The costs are as follows:
$50.00 for CFO Members and Affiliate Members
$75.00 for non-CFO Members
$25.00 for CrossFit Trainers
Please RSVP no later than December 15th to reserve a space
We will be offering information on changing body composition (both weight gain and loss) and the appropriate micronutrient and macronutrient ratios to facilitate increased athletic performance.
There will be no â€œdietâ€ or faddish ideas discussed: we will provide you with sensible, balanced and scientifically sound concepts for lifetime fitness and health. However, as you might expect from CrossFit, there will be some ideas that fly in the face of conventional wisdom, and are light-years ahead of conventional thinking about food.
Some of the topics we will cover:
Strategies for healthy eating in the real world
Foraging in the urban jungle
How to eat â€œin the Zoneâ€
Fat is not the enemy
Real World Eats
The real deal on carbs
Real women eat real food
Top Fuel eating for serious athletes
Adult Beverages 101
Paleo/Zone (the ultimate fuel for athletes)
Hormonal effects of food
Disease prevention with food
RSVP here: email@example.com
By Max Lewin
Athlete Spotlight: Sam Larson (Happy Birthday!)
Ah shieze! This video is linked from the top page of CrossFit.com!
Sam Larson is one of our most experienced and highest performing CrossFit athletes: in fact Nicole and I owe our introduction to CrossFit to him! Sam recently tested for the rank of Sandan (3rd degree black belt) in Danzan Ryu jujitsu and continues to teach classes at Suigetsukan Dojo in Oakland. This is an important rank: Sam could now legitimately have his own Dojo now, should he so desire.
Danzan Ryu (“Sandalwood Mountain School” from a Chinese name for Hawaii) is a Ryu of jujitsu founded by Professor Seishiro Okazaki (1890-1951) in Hawaii. Danzan Ryu is ubiquitous in the United States, particularly on the west coast.
Check out the pre-CrossFit picture of a distinctly chubby Sam on the Suigetsukan Instructor page!
Sam is also the owner of a German to English patent translation business if you have the need.
Today is Sam’s birthday, so say “happy birthday Sensei” when you see him.
By Mike Minium
Math + Camaraderie = Community
Well, it might not be as simple as the title of this post suggests, but our brand of CrossFit math and camaraderie sure goes a long way toward building community.
We snapped this picture a couple of days ago, after some of our athletes finished performing the benchmark workout “Barbara” (5 rounds for time of 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 squats).
This photo really could’ve been taken on just about any day, since we make extensive use of our white boards. But pay close attention to it. Sure, there’s the usual (usual in CrossFit circles, at least) smattering of performance metrics, such as the time it takes to complete a round of the workout. But it’s the playful teasing, jostling, and kidding that really stands out. Look at the comments on the right side of the board (particularly in the “Candace Kicks A$$” section of the board).
This is a group of people who know how to work hard and have fun while doing it. And support one another.
And special thanks to Candace for being a good sport and letting us post the remarks that were written alongside her performance metrics. Candace is one of our top performers and a future CrossFit trainer to boot.
WE ARE TRACEURISTS IN THE MAKING
Parkour (often abbreviated PK) is a physical discipline of French origin in which the participant â€” called a traceur â€” attempts to pass obstacles in the fastest and most direct manner possible, using skills such as jumping, vaulting and climbing, or the more specific parkour moves. The obstacles can be anything in the environment, so parkour is often practiced in urban areas because of many suitable public structures, such as buildings, rails, and walls.
SÃ©bastien Foucan (featured in photo above) developed the discipline of Parkour with his childhood friend David Belle, who practiced the ‘Natural Method’ of Parkour, influenced by his miltary father, also a great sportsman.
Together SÃ©bastien and David played and put in place a way of being – A Lifestyle – that lasted for more than ten years.
Heavily influenced by asian philosophy, SÃ©bastian decided to immerse himself fully in his art in order to combat negative energy and becoming ‘fluid like water’. Becoming aware of the failings of art without context, he later chose to create his own path by developing the philosophy – his own method of learning based on autonomy, play and positive energy. Conveying to others his messages and philosophy has become SÃ©bastien’s quest. SÃ©bastien has become a global ambassador of the Parkour / Free-Running discipline.
According to SÃ©bastien: "Nobody ever invents anything – You’re inspired and sometimes you can improve!"
Check him out in the new Bond flick, Casino Royale…
"Read Jesse Woody’s "Parkour Basics" in the CrossFit Journal:
American Parkour (a CrossFit Affiliate):
…and if that wasn’t enough, check out the Wikipedia post: