Your CFO Training Staff preparing to over-serve you at the annual Holiday Party
PLEASE NOTE:The gym will be closed THIS Saturday, Oct 8th so that we can all attend the Crosstown Throwdown at CF Sweatshop in Walnut Creek. A track WOD will be posted that you can do on your own. Or how about taking a day off and coming down to see some really fun competition in the W.C.? Competitor carpools will leave CFO at 7:30am on Saturday. Cheer section can show up anytime! Competition starts at 9am and goes until all 27 WOD’s are complete.
REMINDER: Get your best Halloween Costume ideas brewing. Best male & female costumes win a FREE MONTH at CFO. Festivities begin at 4pm on Sunday, October 30th at the gym.
SAVE THE DATE: The fabulous Annual CFO Holiday Party will be held Thursday, December 8th, starting at 6pm. This is a great opportunity to get together outside the gym in our most festive holiday attire. Mark your calendars now!
This is going to be a huge team competition with 27 workouts going down on Saturday, with the first one kicking off at 9am. We’ve had a big response and will have lots of representation. It’s gonna be a blast!
Here are the details.
When: Saturday, October 8 at 9am Where: CrossFit Sweat Shop (Google Map) What: 27 Team Workouts
And here are the CFOers competing:
Tamara Candace Lydia Carrie Connie Hyo Joey Blaire Brandon Connor Armando Manwell Mike Mark P Moses Mo B Tom S Arnold Mike Joe P Brian C Julian Daniel D-Sal Steve D
Go, Team CFO! And let’s get some people to Sweat Shop so that we can cheer Team CFO on!
Before I talk about the importance of getting strict pull-ups, and lots of them, I want to let you know that I’m looking to update our video selection of women getting dead-hang pull-ups, and create some incentive at the same time, if for no other reason than to improve on the really, really amateur YouTube videos I put together of CFOers during CFO’s first few years of existence. They simply don’t do women like Vee justice!
To that end, over the next three months, I will videotape (is that even the correct verb nowadays?) any and every CFO woman who has one or more strict pull-ups and put together a really cool video compilation (or maybe have Dawn do it, since she’s so good at that stuff).
So here’s the deal: Every man, woman, or child who walks through the doors of CFO to train with us should aspire to get a dead-hang, strict pull-up, and if you don’t have one yet, you should be training for one. Period. End of story.
Kipping pull-ups will come, but if you don’t have a strict pull-up, you can’t claim that you have a pull-up. And besides, I’ve seen too many people get ahead of themselves over the years by chasing too many kipping pull-ups before they have the support structure in place to be able to handle the forces involved in kipping pull-ups (and that support structure comes from getting strict pull-ups). The result: jacked-up shoulders that make going overhead painful.
So keep yourself in the game, learn a great party trick, and kick ass with strict pull-ups.
Do this 2 or 3 times a week (start off with 2 times a week and work up to 3 times a week):
3 to 5 Sets: 3 to 5 reps of pull-ups
Rest as needed between sets.
If you’re using a band, use a band (or combination of bands) that will absolutely, positively not yield you more than 5 pull-ups, and 3 would be ideal. If you’re able to do 6 or more pull-ups in a row (when you’re fresh and fatigue isn’t a factor) with your current band set-up, you’re not working hard enough, and need to change to a band set-up that will provide less assistance. Keeping the rep range on pull-ups between 3 and 5 reps per set is going to be the quickest route to get you strong enough to get an unassisted, strict pull-up.
After your 3 to 5 sets of 3 to 5 reps, you can throw in 5 negatives (where you lower yourself as slowly as possible from the top of the pull-up to the bottom of the pull-up, fully locked out), time and energy levels permitting.
Finally, for any Part B metcons that come up with high-rep pull-ups, consider doing sets of 3 to 5 strict pull-ups instead. This will keep you in the correct rep range for getting an unassisted pull-up.
In case you all haven’t heard, chef, author and local food activist Alice Waters of The Chez Panisse Foundation has organized and sponsored a 13-week series on food politics called Edible Education: The Rise and Future of the Food Movement. The series is being offered to Cal students for course credit but luckily for us, they’ve opened up 300 seats to the general public. The line-up includes all the big-name food activists, including Michael Pollan and Marion Nestle. This is an opportunity you don’t want to miss out on!
Here’s the line-up:
8/30: The Global Food Movement, Founder Carlo Petrini with Corby Kummer
9/6: Building a Successful Movement,Peter Sellars
9/13: The Politics of Food, Marion Nestle, Ph.D., M.P.H.
9/20: Perspectives on Race, Place & Food, Alegria De La Cruz, Rebecca Flournoy, Yvonne Yen Liu
9/27: Nutrition, Health and Diet-Related Disease, Patricia Crawford & Robert Lustig
10/4: Corporations & the Food Movement, Jack Sinclair, Jib Ellison, Michael Pollan
10/11: School Lunch and Edible Schoolyards, Ann Cooper
10/18: Global Economies of Food: GMOs, and Feeding the World, Raj Patel
10/25: Agriculture and Social Justice, Eric Schlosser, Greg Asbed & Lucas Benitez
11/1: What is an Edible Education? Alice Waters
11/8: Food and the Environment, Frances Moore Lappe & Gidon Eshel
11/22: Van Jones
11/29: Place Based Models of Change, Brahm Ahmadi, Hank Herrera
The lectures are held every Tuesday from 6:00pm to 7:30pm at Wheeler Auditorium. If you’re interested in attending you can download your free ticket here. Or you can watch the lectures live from the comfort of your own home here.
Tonight I want to share physician and UCSF professor Robert Lustig’s talk, entitled "Ending the Debate." You all remember him from his Sugar the Bitter Truth talk that went viral on YouTube. Lustig is a powerful and eloquent presenter who’s leading the way in food policy reform. In this talk he argues that the toxic and addictive nature of sugar is what is at the root of the obesity epidemic in this country and abroad. It starts at 43:30 and it’s about 40 minutes in length followed by a brief Q & A. Enjoy!
I was talking to a friend of mine the other day (also a fellow crossfitter) about what makes a good workout. "When I am totally wasted afterwards" was her version of a great workout. I have heard this a lot from people, and experienced it even more when I was working at the very fancy club in Lafayette. My clients always wanted to work really hard and felt that if they weren’t exhausted by the end of the session, they didn’t really get a good workout.
It has been well documented that this sort of training often leads to an athlete who is not as fast or strong as they could be and is more than likely to have a variety of injuries. Strength training has been proven to be the best foundation for almost any athletes, supplemented by sports specific training and some high intensity drills. When you are first starting out, it is even more important to focus on the strength side of the training. In spite of this, people would rather do one of the girl workouts than focus on strength training.
The Whole9 blog has a great post about what they call the "Lure of the Sexy Met-Con". Here is a clip from it:
There are a few things wrong with this phenomenon. First, longer length met-cons (even those that go “heavy” for time) will not make you as strong as you could be. Sure, your cardio will improve, and you’ll most likely see some strength gains, but nowhere near the gains you’d see picking up heavy stuff with a tried-and-true 5×5, 3×5 and 3×3 protocol. (Of course, this point is only valid if you believe, as we do, that prioritizing strength is the most effective way to get better at everything.)
In addition, these types of workouts miss the bus by focusing on quantity at the expense of quality of movement….
Candace and Daniel at our 2008 CFO Halloween Party
Mark your calendars: On Sunday, October 30, we’ll be breaking in the new digs with a Halloween party!
Just as in years past, we’ll be doing a costume contest (maybe Lance, Tami, or Lydia will resurrect their costumes from previous years) and have other games and challenges going on as well. We’ll probably even set up a poker table for those of you who are gambling types out there.
CFO will provide food and drink, but let’s make it a potluck and have you bring a Halloween-inspired dish to share with others.
The best male and female costume winners will receive a free month of training at CFO.
The party starts at 4pm. Although costumes aren’t mandatory, they are encouraged. And as with all of our social functions, family and friends of all ages are most welcome.
Justin desperately trying to maintain Journey’s blistering push-up pace
Have you looked around the gym lately? It is starting to come together – no really! As the dust clears from the construction and the perfect place found for all of our equipment and fixtures, we see a lot of blank wall space! This is great news for Wall Ball and Handstand enthusiasts, but also for those of us eager for news, information and of course the CFO Leaderboard!
If you would like a shot at the coveted Top Male/Top Female spots or just want to take on a challenge, we have devised a system:
1. At the beginning of each month a new challenge will be posted on the blog/FB. The challenges are devised to be as diverse and include as many physical skills as possible.
2. At the end of each month, the Top 5 Male and Female performances will be posted on the blog/FB with the Top Male/Female Score for each included in our NEW Leader Board.
3. These challenges may be completed only on Rest Days and must be witnessed by a CFO trainer. If you cannot possibly make it to the gym on ANY Rest Days for that month, please make arrangements with a trainer at a mutually agreeable time (not during a regular group class – duh).
4. Old records posted from previous Leaderboards will be honored, provided the athlete is a current member of CFO.
OCTOBER CHALLENGE: MAX PUSH-UPS in 2 Minutes. Your chest must touch the deck on each rep, your arms must be straight at the top with elbows back and your chest and hips must leave and return to the deck at the same time/rate (no snaking). Only reps that meet this standard will be counted toward your total.
You have from Oct 1st – Oct 31st to complete this challenge. 3-2-1, GO!
Here’s the list of participants for Aaron C’s running clinic on Saturday, October 22, beginning at 11am. The seminar will be taking place at the Piedmont High track.
We had to cap the seminar at 16 people. If you didn’t get in on this one but want your chance to work with Aaron still, let us know at firstname.lastname@example.org so that we can get to work on scheduling a future seminar.
Journey Bentley Pete D Ross Sanjay Mara Theresa T Gary Colleen Steve P Julie Mune Mo Al Ev Denise
Here’s a recent NY Times article on how much of a role our mind plays in matters related to physical performance. It’s a fascinating look at a series of experiments that were done on elite level cyclists, but the takeaway for any sort of sport or training is applicable beyond cycling.
In short, our mind can either limit our training results or take us to greater levels of performance (within certain limits).
Today we had our first autumn rain, marking the end of summer and the transition into fall. Sigh. I’ve always loved the smell of the first rain but dread saying goodbye to the warm weather and all the delicious food that summer has to offer. The farmers markets are brimming with the vibrant colors of squash, strawberries, and tomatoes this time of year. Lately, I’ve been experimenting with recipes and finding new ways to enjoy fresh herbs like parsley, which has sprung up like crazy in our garden. Take advantage of the end of this season’s pickings by trying out one of these three recipes. Enjoy!