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Before I get into PNF stretching, Daylight saving time starts March 14th at 2 a.m..  Please remember to move your clocks forward before you go to sleep tonight!

Deon stretching Dejuan's hamstrings.

Proprioceptive neuromuscular facilitation (PNF) stretching  involves passive and active muscle action and is the most effective of all stretching techniques.  PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion. It may be performed without a partner, but it is usually more effective with a partner's assistance.  If you chose to try these stretches, please make sure you go slow and communicate with your partner.

There are three different types of PNF stretching techniques, but I will cover only one method.  The first phase of the stretch is a 10 second passive stretch (Deon presses Dejuan's leg so that Dejuan experiences a stretch in the hamstring).  In the second phase, Dejaun actively extends his hip and presses his leg back towards Deon and holds this isometric contraction for 10 seconds.  During the third phase of the stretch, Dejuan relaxes his leg and flexes his hip as Deon presses on his leg for 30 seconds.  This allows for a greater stretch of the hamstring than the initial prestrech.

Here are several other PNF stretches:

Quadriceps and Hip Flexors

Calves

Chest

And if you want to see Steve doing the splits....

Vee at the bottom of a clean

A couple weekend reminders...

CF Marin Gymnastics Sessions

CF Marin will be hosting two 2.5-hour gymnastics sessions tomorrow afternoon.  One will run from 12:30pm to 3:00pm; the other will run from 3:30pm to 6:00pm.  The cost is a mere $40.  Check it out!

Touch Rugby Game

D-Sal, Sam, and the rest of our fellow CFOer rugby players will be holding a touch rugby game on Saturday, beginning at 11am.  No previous experience is necessary.

From Sam on the game:

This Saturday, March 13, CrossFit Marin is holding two separate 2.5-hour gymnastics sessions at their facility.

These sessions will be a great way for you to learn the finer points of bodyweight movement via gymnastics-related drills and progressions.  Both sessions will be led by Roger Harrell and Andres De La Rosa, two of the top gymnastics coaches in the area (as well as being CF-certified trainers).

The first session is from 12:30pm to 3:00pm.  The second session runs from 3:30pm to 6:00pm.

More info can be found here:  http://www.crossfitmarin.com/events

The best news is that the cost is only $40, which is an absolute steal for being able to train with these guys for two-and-a-half hours. 

I highly recommend attending the seminar!

Alex is one of our evening/weekend regulars who has shown a level of dedication and commitment that is lacking in many people twice his age.  Not sure what his mom, Leigh, needed to do to get him in the door, but I do know - he has never looked back.

Alex is consistent, positive and intense when addressing his training.  By the way, Alex T is celebrating his 16th birthday on March 23rd.  Oh, to have found CrossFit at such a young age!  However, would any of us have even seen the value, much less devoted so much time and energy into something that is such hard work?

Anyone who has had the pleasure of meeting Alex knows he is a phenomenal kid with a very bright future ahead of him.  It certainly will be our pleasure to watch him grow as a man, as well as an athlete.

Post birthday wishes and words of sage advice to Alex.

The Embassy Suites in Santa Clara

We received confirmation today on the deal we've been working to confirm with the Embassy Suites in Santa Clara for the weekend of the NorCal Sectionals.

I don't want to publish the price, but it's really good (under $100/night)!  The deal is for a King Suite.

Here's what you get:

King Suite highlights:

• Newly renovated two-room suites equipped with refrigerator, microwave, coffee maker, and mini wet bar. Suite includes a king bed and in the adjoining room, a full queen size pull out sofa sleeper.  All rooms just went through a 10-million dollar renovation.
• Complimentary full cook-to-order breakfast daily--including omelets, pancakes, French toast, sausage and bacon--all you can eat.
• Daily complimentary Manager’s Reception from 5:30-7:30 – Drinks (alcoholic and non) and light snacks. 
• Complimentary parking.
• Two 42” plasma flat panel TVs in each room.
• All new, state-of-the-art Fitness Center complete with new Precor equipment.
• Indoor swimming pool and hot tub.
• Restaurant available for breakfast, lunch & dinner.
• Room Service available daily.
• Gift shop on site.
• Many restaurant options just steps away.

So now we need a final, final headcount.  If you're interested, either reply in comments or send us an email.  We'll then book the rooms and collect money.  Also indicate which nights you want to book (Friday, Saturday, both).

Marc getting tight and right in his set-up for the clean

We're currently working on getting a special rate for the Embassy Suites in Santa Clara for the weekend of the NorCal Sectionals, March 27-28.  It's looking like it's gonna be a great deal (we can't say the price until we close the loop with Embassy Suites).

So that we can get a better idea about headcount, let us know if you're interested in getting a room by saying so in comments.

Performance, Standards, and Technique

I have a post brewing on performance, standards, and technique, which is not a new topic, but one that definitely needs to be revisited from time to time.

In the meantime, read over the following classic posts from 2007 and 2008, respectively (I was such a verbose and patient writer back then):

The Numbers Don't Mean Squat, Dec 2007

Performance, Standards, and Form, Sep 2008

In her book , Animal, Vegetable, Miracle - A year of Food Life, Barbara Kingsolver writes about the importance of eating locally grown foods.  She shares her family's experience of living off the land.  As much as we'd love to, not all of us can grow and produce our own food, but most of us have a choice over where we shop for food.   Buying locally grown foods not only supports our local communities and farmers but it also reduces our carbon footprint.  Kingsolver states that, "Americans put almost as much fossil fuel into their fridges as they do their cars. Most of that oil is used during the trip from the farm to your plate. In fact, each food item in a typical US meal has traveled an average of 1,500 miles! If every US citizen ate just one meal a week (any meal) composed of locally and organically raised foods, we would reduce our country's oil consumption by over 1.1 million barrels of oil every week.  Small changes in buying habits can make big differences."  The book points out that the choices we make at the supermarket have far reaching effects on our bodies as well as the environment. 

Although coconuts are one of my favorite foods, I do my best to buy as much food as possible that is grown/produced locally and encourage everyone else to give it a try.  Of course, most likely you will need to make some exceptions, but the idea is to bring the focus more local.  We are very fortunate to live an area with year-round farmers markets.  Shopping at farmers markets gives you an opportunity to meet farmers who can easily tell you where the produce was grown, how it was grown (organic or conventional) and even how long ago it was picked.  But farmers markets are not the only place to shop locally, most grocery stores have made it much easier to be a green shopper.  Look for tags or food displays listing the area of origin.  

Go to the Natural Resources Defense Council's website to find out what foods are in season in your area, where to find a farmer's market near you and download recipes like this one: 

Butternut Squash Flan

(by Scott Pampuch)

• 1 large butternut squash, peeled, medium dice
• 1 shallot, chopped
• 3 cloves garlic
• 2 cups Heavy cream
• 3 eggs, whipped
• White pepper + salt to taste
• Two sprigs of thyme

1. Put squash, garlic, thyme and shallot into a saucepan, and just barely cover with heavy cream.
2. Poach over medium heat for about 20 minutes or until squash is soft.
3. Transfer all ingredients to a blender and pass everything through a fine mesh strainer.
4. Add eggs and season to taste with salt and white pepper.
5. Fill ramekins with flan mix. Place ramekins into a deeper vessel (like a hotel pan or some other form of high-edged baking dish), pour hot water up to about half-way up the sides of your flans, wrap tightly in foil and cook in a 425 degree oven for about 20-25 minutes.
6. Garnish with mixed greens, lemon vinaigrette, and golden raisins.

I know you were all anxiously awaiting more partner stretches, but I am afraid I will have to hold you in suspense for another week.  Instead, I thought you might have something to say about this article from the New York Times.  This article actually argues against the value of stretching, so some of you may like it.  

There are a few things I don't like about this article.  It only addresses hamstring flexibility, which isn't enough to make a blanket statement against the value of stretching.  Also, the author questions the value of stretching before exercise when it has already been proven that this is potentially harmful in numerous studies (duh!).

What do you think?  Post thoughts to comments.

Do you see the similarity?

Thanks to Papa Brad for passing this article along.  It looks like sitting in a chair for 8 hours a day (at least) is quite possibly the worst thing we can do to ourselves.

Read the article for yourself (please don't just take my word for it):

http://opinionator.blogs.nytimes.com/2010/02/23/stand-up-while-you-read-this/

Does this article resonate with you?  Post to comments.

JP at the top of a burpee

Birthday wishes in comments to everyone's favorite sword-wielding ninja CFOer!  Happy Birthday, JP!