Candace transitioning through the muscle-up at the NorCal Regionals
Tomorrow a number of you will be working on muscle-up transitions. Besides the band work we do, an essential part of getting the muscle-up down is linking a solid, compact swing to a tight receiving position at the bottom of the dip (knees up to chest, arms bent into a deep dip).
With that in mind, there’s a great CrossFit Journal article on muscle-up transitions with Carl Paoli. It’s a free download and well worth your time. And even better, it’s just 6 minutes long, so you have no excuses!
Chris Spealler and Matt Chan breaking down knees-to-elbows and toes-to-bar
Since we’ll be practicing toes-to-bar (either getting them for the first time or linking them together), I decided to post this video. It’s brief and to the point, and gives you an idea about the areas you need to work on to make your toes-to-bar more efficient.
Jon Gilson going over the finer points of double-unders
Many of you will be practicing double-unders tomorrow as part of your workout. The emphasis is on practice. For some of you, we’ll be working with you to get your first double-under. For others, we’ll be working on having you string multiple unbroken sets together.
If you haven’t yet gotten double-unders down, check out the video above. It has the added bonus of having Robyn’s favorite CF coach as the mic’d instructor walking you through the various technical points and progressions for double-unders (yes, Jon Gilson).
We trawled through the results of the past five CrossFit Games and came up with a points structure we believe is accurate. Starting from 2007, top competitors in each year’s Games are awarded rankings points depending on where they finished, with winners receiving bonus points. The point system stays the same for each CrossFit Games, but increases for every year after 2007. For example, a competitor who finished fourth in 2010 will receive more points than a competitor who finished fourth in 2008.
Our own Coach Tami made the list at #22. Congrats Tami! You rank a bit higher in our hearts and minds, but we will take any chance we can to celebrate your amazing achievements.
This year, instead of the traditional "Fight Gone Bad" fundraiser workout that’s done in the fall (usually around September), CrossFit HQ is holding a new fundraiser workout in the summer, "Hope." Hope is going down this Saturday, June 9, and is as follows, per the CrossFit for Hope website:
Three rounds of:
75/55 pound Power snatch
Box jump, 24"/20" box
75/55 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
All of the funds raised for Hope will go directly to the St. Jude Children’s Research Hospital, a very worthy cause, for sure.
To make fundraising easy, we’re going to ask that everyone who comes in to do the workout on Saturday donate a $25 drop-in fee. We’ll be running the workout during our normal group class hours. You can, of course, donate more if you’d like. We’ve set up a CrossFit Oakland Donation Page and have set a goal of $1,250, which is very doable.
Let’s get a great turnout for Hope this Saturday and support St. Jude Children’s Research Hospital!
This week marks a major milestone for fellow CFOers Sierra, Morgan, and Cheryll. They will be graduating from the UCSF School of Nursing Nurse Practitioner Program!
Everyone at CFO feels blessed to have these three as a part of our little community and we are overjoyed at their accomplishments.
Please join us in congratulating them!
And as someone who has been fortunate to get to know Sierra well, I know how dedicated and hard-working she is in and outside of the gym.
To that end, Sierra has asked us to extend an invitation to all of you to join her this Sunday, June 10th at 1pm. We will be gathering at the Orchard picnic site (adjacent to the Merry-go-round) in Tilden Park for a BBQ and potluck. Please bring your favorite dish or beverage to share. A grill is also available for use. Games and some libations will be provided. Kids are welcome!
For driving directions, log onto the East Bay Regional Parks website and scroll to the bottom of the page where you can download a map of the park.
In case you missed it, there was a fairly interesting interview on Fresh Air with Gretchen Reynolds (author of the New York Times Well Blog). She talks about the effects of barefoot running, high heels, knee injuries etc on foot health. I think even Kelly Starrett would approve! You can listen to it here.
I also saw mention of the paleo diet and crossfit on this NPR page.
In light of tomorrow’s workout (everyone’s doing some version of the clean), I thought you could use a little education and inspiration. There’s a lot to take away from the video, but just to beat a dead horse, check out his elbows in the clean and in the jerk. Also, take note of how the bar is racked across the shoulders on both the clean and the jerk. He’s not holding the bar in his hands, he’s supporting it on his shoulders. And finally, take note of how wide his hands are. These are all really good things to focus on and apply to your own clean and jerk (and I didn’t even mention the need for big-time hip extension in both movements–will save that for another time).