Two participants in Aaron C’s running clinic have relinquished their spots, which means we now have two spots available.
The clinic is happening on Saturday, October 22 at 11am. It will run about an hour and will be focused on teaching you proper running technique via drills and progressions. The cost of the clinic is free of charge.
The first two people to email us are in. Don’t miss out on this great opportunity!
Tell your friends and co-workers! Bring your family! It is that time again and it’s been WAY too long. Back by popular demand: CFO will be hosting a FREE Community Day on Saturday, October 29th @ 11am
"Community Days are free to the public – No experience necessary. This one-hour class is designed to be fun and scalable to all ages and fitness levels. It includes a warm-up, instruction of basic movements, a great workout utilizing these movements and a cool-down."
Dawn setting up for a deadlift at her last powerlifting meet
Attention, all CFO women: There’s a women-only powerlifting meet going down on Sunday, November 6 at Supertraining Gym in Sacramento.
I encourage all of you to give this a go. A powerlifting meet is simply 3 attempts at a 1-rep max back squat, bench press, and deadlift, in that order.
A number of women (and men) did a powerlifting meet this past January and had a blast and set a ton of PRs along the way. Ask Tami, Lydia, Dawn, Mune, Kelly, or anyone else who’s competed in powerlifting meets this past year, and I guarantee they’ll have nothing but great things to say about the experience.
Get off the fence and get into this powerlifting meet!
To register and pay for the powerlifting meet, go here (you need to scroll down to the bottom of the page for the women-only meet information):
In no particular order, here are three interesting articles for you to read.
Is Junk Food Really Cheaper?
In this NY Times piece, Mark Bittman lays out a case for calling foul on the common claim that eating junk food is cheaper than buying food and eating in. He also describes several reasons why kicking the junk-food habit is so hard (from marketing to engineering to political to cultural).
Butter is Better
This is a nice little summary of a study from the 60s until the late 80s that tracked heart attack incidence in those who ate butter vs. those who ate margarine in varying degrees. The good news for the butter fans: it appears, at least according to this study (and again keeping correlation in mind, as opposed to causation), that butter eaters suffer fewer heart attacks.
Exercise Does the Brain Good
Here’s another article on the benefits of exercise on the brain. Yes, the study was done on mice, and yes, the study looked at the impact of aerobic exercise on said mice, so take it for what it’s worth.
Tonight I had the pleasure of co-facilitating a cooking class with fellow CFO-er and my good friend, Melissa! It was the first of hopefully many classes designed to teach folks how they can use unprocessed, natural ingredients to replace the refined sugar, flour and unhealthy fats that are found in most desserts. The class was called "Sinless Desserts".
Here are the 4 desserts we made:
Stay tuned to the blog for these recipes and footage from the class. I’ll also be posting details about future events.
Before I get to giving props to Team CFO, I’d first like to thank MJ and Nabil for creating and hosting such a great throwdown. Everyone had a blast!
And to Team CFO: Congratulations!
When it was all said and done, the final score was CFO 16, CF Sweat Shop 9.
Everyone left everything out there on the gym floor today, and everyone contributed (a big shout-out to our pinch hitters Hannah, Leka, Pete D, Aaron C, and Newg, who showed up not necessarily expecting to do any workouts but ended up getting called into the game). Way to bring it!
And a huge thank-you to all the supporters who came out there today. CFO was rolling large and the crowd support made a huge difference. We really, really appreciated it!
Tamara Candace Lydia Carrie Connie Hyo Joey Blaire Leka Hannah Brandon Connor Armando Manwell Bravo Mike Mark P Moses Mo B Tom S Arnold Mike Joe P Brian C Pete D Daniel D-Sal Steve D Newg Aaron C
Can’t wait to defend the Tiki at the next throwdown!
Update: While the gym is closed today (Saturday) for CrossFit classes, Strength Saturday will take place as usual starting at 4 PM.
Nothing produces a proper squat more quickly than appropriate cues delivered at high sound pressure levels. Thanks to Kelly Powers for the photo.
A few more changes are underway for the Strength Saturday class. The first is the admission that the class always takes longer than two hours. We have changed the schedule to reflect that and the posted times now go from 4:00 PM to 6:30 PM on Saturdays. This allows us to squat, press, and pull each time instead of limiting the proceedings to two lifts. That’s two and a half hours of fun with barbells.
Also, in light of the extended time frame, the price has gone from a $20 drop-in fee to $25. The discount for signing up for multiple classes has also been dropped. It’s just $25 per class now for everyone.
During the summer, the class was limited to eight participants to allow for plenty of individualized instruction and this continues. If you would like to stop by for a class, please send me an email at firstname.lastname@example.org. We are generally booked one to two weeks in advance, but occasionally someone cancels, so it doesn’t hurt to check if that is the case. I will be looking to automate some of the sign ups through MindBody in the near future. Until then, continue to send emails my way and I will schedule you in.
Good luck to everyone in the competition at the Sweat Shop tomorrow.
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.