April 2011

This stretch is possibly the most painful one that I know for the hips.  I do think it is effective for those of us with tight hips and IT band issues.  Only do this one after you are very warm and after you have done some warm up stretches for your hips, such as these.  

Start sitting with your legs stretched out in front of you.  Bend your left leg across and under your right leg so that your left foot can sit next to your right hip.  Take your right leg across your body and bend so that your right leg can sit next to your left hip.  Hold this stretch on each side for at least one minute.

In a perfect world, your knees will sit on top of each other and your hips will be close to the ground.  It is more likely that the hip of the upper leg will be raised away from the ground and your knees will not be close to each other as they do in this photo:  

All this means is that your glutes, piriformis, Vastus Lateralus and IT band are tight and need to be stretched.  If this stretch is simply too painful (it means you really need to do these stretches!), start by keeping the bottom leg straight out in front of you and crossing the top leg over and pulling in into your chest.  

Aaron Going Chest-to-Bar on a Pull-Up

Aaron (aka Newg) began a new stage in his life today, shipping off to boot camp as he begins his service in the Army.  Aaron's one of the most positive influences in the gym, always there to offer support and help to others in their quest to master the various movements (and tough workouts) we encounter in CrossFit training.

We'll miss him, but the good news is that he'll be back (albeit possibly only for a short time) in about 3 months.

Good luck in this next stage of your life, Aaron, and take care of yourself during boot camp!

I walk my dog to the dog park (or the beach).  While he is on the leash, he is essentially 'training'.  He is tethered to me physically and mentally and he is expected to act as I want him to act. When we arrive at the dog park I ask him to sit, remove his leash and release him with the command "Go play!".  Then the fun truly begins (for him anyway)...

WIth the announcement of the Open Sectionals WOD #3 yesterday, we are about at the halfway point of this particular CrossFit competition.  It's been truly inspiring to see the participation and accomplishments so far at CFO.  Testing yourself in competition is a great way to challenge yourself and your CrossFit-ness. We've seen the rewards time and again.

However, there are other ways to test your fitness.  Don't forget that one of the reasons you are training so hard (whether you know it or not) is to increase your physical and mental capabilities OUTSIDE the gym (and I don't just mean in the parking lot doing prowler pushes).

Don't get me wrong -- we coaches LOVE having you captive on the training floor, hanging on our every cue and suffering through yet another one of Mike's awful Part Bs.  But Spring is in the air and Summer is right 'round the corner!  Heck, there are even weeks left in the snow season!

I challenge each and every one of you to "test" your fitness outside the gym over the next few months (yes, you can wait until after Sectionals!).  Either do something you have never done before (ski, run a 10k, join a softball team, skydive) or take up something you loved back in the day (tennis anyone??)!  

Train hard for sure, but once in awhile you owe it to yourselves to remove the leash and GO PLAY!

Vote for Max and his video above on YouTube

CFOers, this is your chance to do your good deed for the day!

Max Brandt, a fairly new CFOer (he finished the On-Ramp a little over a month ago), is trying to become involved in a documentary project called "Project Borneo 3D" as part of a 10-person team committed to stopping deforestation and saving orangutans in Borneo.

In Max's own words:

Friends,

Check out my YouTube video!!!!

http://www.youtube.com/watch?v=IlcNEkV9GkM

I am applying to be an actor in a 3D documentary "Project Borneo 3D" filmed in Indonesia. I will be part of a ten person team working in a remote village to stop deforestation and save orangutans. Filming starts July 1 - in the middle of nowhere!

The application is a two minute video - the more views and votes the better!

The voting link is under the YouTube video description - click "Show More".

Note:  In order to help Max out, you need to go to the YouTube page for his video and follow the voting instructions.  Simply watching the embedded video above will not help him out.  The more times you view (and vote), the better off he'll be.

This is for a really great cause, take five minutes out of your day to do this!

Tonight I would like to talk about movement patterns--specifically the way our brain learns complex movements and the importance of sticking to good technique patterns when rehearsing a complex movement.

When we execute a new movement we are creating a sequence of nerve impulses that are specific to that movement.  The more we practice that neurological sequence, the better that brain learns that pattern of neuromuscular impulses.  It then becomes a motor engram--a complete neural record of the movement that will be reproduced every time the exercises is attempted.  Once an engram is learned, the exercise is much easier to perform.  Think about learning to kip--for most of us, it is really awkward at the beginning, then it becomes graceful and almost easy.

I ramble on about this because I would like you to think about this when you are practicing a new movement or one that is particularly difficult for you.  For many of us, these movements would be the snatch, clean and jerk, overhead squat, even the deadlift.  If you do something poorly over and over, all you do is strengthen this inferior motor engram.  It becomes much harder to learn the correct movement pattern.  Adding more weight to a poorly performed movement only increases the problem.

It would be better to practice these movements with a lighter weight and learn the correct pattern before you dive into deeper waters and solidify deficient technique.  Athletes who are planning on competing in the Olympic lifts at an elite level work with the clean and jerk and the snatch with a dowel for two years before they are even allowed to try them with a bar.

I know that there is a theory out there that doing high reps of these complex exercises when you are getting more and more fatigued will actually help improve technique.  This may be possible, but I think that usually the case is that the athlete has the correct engram stored in the brain, but only resorts to using it under stress or when their conscious brain is unable to interrupt by thinking too much about how to do the exercise.  

What do you think?  Have you been able to improve your snatch in a high rep met-con style work out?  Please post thoughts to comments.

Reminder:  Prather Ranch is dropping off 26 boxes of beef for those of you who ordered them Wednesday, April 13.  Each 40-lb box costs $240 and can be paid for via cash, check, or credit card.

The boxes will be dropped off at CFO at 6pm.

Here are the people who've ordered boxes:

Patrick T: 1 box
Brian C: 1 box
Ross & Sean H: 1 box
Blaire & Connor: 1 box
Dylan & Kyle: 1 box
Dawn: 1 box
Tamara: 1 box
Jenn & Gary: 1 box
Ev: 1 box
Lisa: 1 box
Wave: 1 box
John & Jen:  1 box
Arnold & Hyo:  1 box
Leigh:  1 box
Pete D:  1 box
Gabriel:  1 box
Shirley:  1 box
Lydia & Manwell:  1 box
Vee & Lee:  1 box
Julian & Aaron:  1 box
Steve D:  1 box
Theresa T:  1 box
Stacy:  1 box
Justin M:  1 box
Justin H:  1 box
Joseph:  1 box

Great news, everyone!  We've teamed up with Manwell to create a website where you can purchase all of our classic CFO t-shirts, as well as some new ones.

Even better, if there's a design idea you have that you think would make for a great shirt, just let us know and Manwell can work with you on getting the shirt made and up on the website.

There's a permanent link (look for "CFO Apparel" button) on the left-hand side of our page, right above our Facebook button, that will take you to the site, but in the meantime, here's the link:

beastmodeshirts.spreadshirt.com/crossfit-oakland-C78244

Hope you enjoy the shirts!  And please don't hesitate to let us know about any other shirt ideas you might have.

Here is an interesting article from The New York Times Magazine about what type of exercise is the best as far as building strength, increasing aerobic capacity and endurance, and burning energy.  Amazingly enough, the burpee is probably the best, but the scientist interviewed did not believe that people would enjoy burpees or stick to them as an exercise program.  (I guess he doesn't know about Crossfit.)  Of course, squats are nominated, but also are questioned because "there's something undignified and boring about a squat only routine".  (Tom, they are begging for a comment from you!)

High Intensity Interval Training seems to win because you can do it with any activity you choose--the basic premise is to work really hard for 30-60 seconds, rest 60 seconds and repeat  4-8 times.  Does this sound familiar?  Reading this article made me once again think that science is finally catching up with Crossfit.  

Post your nomination for the best exercise to comments.

We're pleased to announce that CFO's very own TomC will be holding another Starting Strength Training Camp on the low-bar back squat right here at CFO on Sunday, May 1, from 1pm to 5pm (or later depending on questions and how long Tom talks).  The seminar will start with a discussion of the anatomy and mechanics of the squat and then move on to a practical session under the bar. After everyone is finished with squats, there will be a discussion of programming and recovery, followed by a question and answer period. TomC has been chosen by none other than Mark Rippetoe to lead the seminar under the Starting Strength banner.

The cost of the seminar is $100 (a steal for four hours of top-notch instruction), and the seminar is limited to 8 participants. You need not be an experienced strength athlete to attend. To read more about the seminar, and to register for it, go here:

Starting Strength Training Camp:  Low Bar Back Squat

Charles Barkley has committed to starting CrossFit.  I've also heard that Kelly Clarkson is a fan.  What does this mean?  Is CrossFit the new Kabbalah?  I have to admit that it gives me a certain thrill to hear CrossFit mentioned in mainstream media.  Once or twice I have even been stopped on the street as someone recognizes my CrossFit t-shirt.  Each time I responded with a ridiculously big smile and more than a little gushing.

On the other hand, I must admit to feeling a bit like jealously guarding this amazing and wonderful find and keeping it all to myself.  I am not sure I want the media and Hollywood to embrace CrossFit.  Yes, some of the pleasure comes from knowing that we are a part of a little-known underground fitness movement. Fitness elitism?  Perhaps...

What about you?  How do you see CrossFit? Little known, misunderstood, red-headed step-child?  Or the next big thing?  Which celebrities or sports figures do you think should get on the CF program?  My vote:  My good friend Gwyneth!

The heats are set for Workout 5 of the CF Games Open Sectional.  See the PDF attachment below.

Workout 5 is the following:

Max Rounds Plus Reps in 20 Minutes:

5 Power Cleans @ 145#/100#
10 Toes-to-Bar
15 Wall Ball Shots @ 20#/14#

(Note:  Women's wall ball target is 9 feet)

For an overview of the movement standards, go here:

games.crossfit.com/compete/workouts/clean-t2b-wallball

We'll be briefing you on the movement standards at 11:10am.  The heats will be run in 30-minute increments, and there will be 6 heats total.

Competitors:  Get some!

Judges:  Check your email for judging assignments.

(And if you don't see your name on the heat schedule, send us an email and we'll get it straightened out.)

Booth in the middle of an overhead squat during CF Games Open Workout 11.5

Many of you know Ellie, who has become a regular at our evening classes.  Ellie's a teacher for ACORN Woodland, which is a small public school in East Oakland.  Once a year, she's involved in organizing a Sports and Fitness Fair at the school.  And she'd really love to expose the kids to a little bit of CrossFit this year.  Read on...

Here's what Ellie has to say about this year's Sports and Fitness Fair:

I'm organizing a Sports and Fitness Fair at my school again this year and I'd love to have some CFO volunteers come out and share their enthusiasm for exercise with our youth!
 
ACORN Woodland is a small, public school located in East Oakland , just walking distance from the Oakland Coliseum. We serve 250 students Kinder-5th grade. Physical fitness and nutrition are essential elements of our school’s mission. We firmly believe that a successful educational experience preparing all students for college must include a balance between rigorous academic preparation and an education of the whole child. We consistently encourage and nurture social, emotional, cooperative and team-building skills through competitive and non-competitive sports and games. Before leaving our school, each of our students has a chance to find their niche in the world of physical fitness and feels successful in a variety of core sports and recess games. This year, we'd love to diversify the skills with some Crossfit elements!
 
I attached the parent flier for the event. It is on Friday, May 20th from 9am-12pm. I do need volunteers to stay for that whole time block in order to make things equitable for the students.
 
The volunteers can plan their own station or have me plan one for them. I have lots of equipment volunteers can use or they can bring their own. They will teach to a group of 12-14 students at a time for around 10 min. and then a new group will rotate through.
 

I will personally be setting aside my morning to volunteer for this event and would love to have many more of you join me.

To recap:

What:  ACORN Woodland Sports and Fitness Fair
When:  Friday, May 20 from 9am to 12pm
What's Involved:  Running kids through a CF-style workout or skill session in 10-minute increments

Post to comments if you can volunteer, and please include your email address!

Location X: Could this be the future CFO 5.0?? 

Yes, the rumours are true - we are leaving our beloved Doyle Street location.  We would love to stay indefinitely, but the winds of change are blowing through E'ville and our current location is set for demolition this summer to make way for some lovely condominiums.

We have known this was coming and have been hard at work trying to find the perfect next (5th) home for CFO.  Here are some of the items on our agenda:

- Location:  We have been looking in Emeryville exclusively in an effort to stay as close to our current location as possible.  We know that many of you schedule your transportation, etc around 5741 Doyle St and we want to keep disruptions to your routine to a minimum.  Plus E'ville is just plain cool.

- Facility:  Again, we have been looking for a space that is close to what we have now, because we believe it works rather nicely.  In our search, we have opted for low-crime streets, parking, bathroom facilities and loads of natural light.  However, we have opted to avoid sink holes in the floor and loading docks that flood when it rains. 

- Permanence:  This time around it is our intention to sign a long-term lease and stay put for years to come.  It is common knowledge that moving is very stressful, even if it is a positive thing and you are 'movin' on up' like the Jeffersons.  According to the moving website Movers-Edge.com:

Getting ready for a move can be very stressful. In fact, the Employee Relations Council reportedly ranked moving as the third most stressful life event, following closely behind death and divorce. On the positive side, there are several moving tips you can take to make the event less upsetting for you and your loved ones. 

As soon as we officially sign a lease, you will all be the first to know all of the ugly details, including shameless begging for moving day help (3rd weekend in May good for you?).  And to offer a few tips of our own:

- Sometimes the grass actually IS greener.

- CFO could be anywhere, as long as you are all there. 

- This is a fantastic excuse for a party!

BrianC, Manwell, and Brandon during Workout 5 of the CF Games Open
 

The heats are set for Workout 6 of the CF Games Open Sectional.  See the PDF attachment below.

Workout 6 is the following:

Max Reps in 7 Minutes:

3 Barbell Thrusters @ 100#/65#
3 Chest-to-Bar Pull-Ups
6 Barbell Thrusters @ 100#/65#
6 Chest-to-Bar Pull-Ups
9 Barbell Thrusters @ 100#/65#
9 Chest-to-Bar Pull-Ups
12 Barbell Thrusters @ 100#/65#
12 Chest-to-Bar Pull-Ups
Etc.

For an overview of the movement standards, go here:

games.crossfit.com/compete/workouts/thruster-pull

We'll be briefing you on the movement standards at 11:10am.  The heats will be run in 15-minute increments, and there will be 5 heats total.

Competitors:  Get some!  It's the last workout of the Sectionals!

Judges:  Check your email for judging assignments.

(And if you don't see your name on the heat schedule, send us an email and we'll get it straightened out.)