You are hereJune 2008
There will be no stretching class tomorrow, but will resume in July on Monday nights at 6 p.m.!
"Flexibility is not something that automatically comes with strength training. On the contrary, strength training without stretching can lead to dramatic reduction in flexibility. In many cases, when taken to the extreme, such a lack of flexibility will result in loss of "normal" function, not to mention loss of high-performance function so important to athletes."-Roger Harrell
Free Community Day Class Tomorrow @ 11a.m.!
Nabil and others will be doing the Butterfly Kipping Clinic tomorrow at 3p.m.! Get some for the Games...speaking of which,
What is your food/drink strategy for the CF Games in Aromas? Post to comments.
It's time for another CFO social outing! This time we're choosing The Ramp. It comes highly recommended by fellow CFO athlete and salsa dancer extraordinaire Melissa A.
We're planning on heading over there around 5pm this coming Saturday, June 7.
This will be the perfect opportunity for you to hang out with a bunch of other CFOers, have some good food and drink, and even dance if you get the urge.
We'll be meeting at 5pm at CFO so that we can carpool over. If you'd like to skip the carpool, just meet us there at 5:30pm.
Post to comments if you're down for some food, drink, and dancing. I've even heard that Nicole is going to lead us through some tequila shot & burpee supersets!
It has been an honor to watch Tamara tenaciously attack CrossFit over the last couple of years and a privilege to get to know her in the process! We wish Tami a very Happy Birthday and thank you for consistently showing up to show us how it's done!
Birthday wishes to comments.
Austin (left), Mini, and Khalipa (right), both from CrossFit Unlimited
OK, everyone, now's the time to return the favor and participate in the CrossFit Unlimited Throwdown that's happening on Sunday, June 22 at 10am.
Not only do I think it will be a great event, I also think it's a nice thing to do in return, since everyone came up to our box just a few weeks ago.
It will be great preparation for the Games as well.
The workout format is going to be a little different than last time.
Each of the participating Affiliates will submit five workouts to Austin (owner of CrossFit Unlimited and a fine athlete himself). All of the workouts are going to be thrown into a hopper and the one that's chosen is gonna be the one everyone does.
For more details on the event, the workout selection process, etc., go here:
Post workout suggestions, and whether you'll be participating in the Unlimited Throwdown, to comments.
TomC's initial t-shirt idea for the CF Games
I'm going to pick up with an idea that was thrown forward by CFOer TomC in the comments from yesterday's post. His idea: that those of us doing the CrossFit Games should have a team t-shirt, one with a catchy slogan that will inspire us and unify us.
To that end, Tom came up with the above sketch. It's a good start, but with all respect to Tom, by no means a finished product (but many thanks to Tom for getting the ball rolling!).
So now I'm throwing it to the rest of you.
What should our slogan be for the CF Games? What kind of design? What kind of tone?
Post up your t-shirt ideas to comments.
Volume 16 of MILO, Journal for Serious Strength Athletes, had an article by Bill Starr, (author of Defying Gravity, The Strongest Shall Survive: Strength Training for Football) entitled, "Learning to Train through Injuries". Here are a few excerpts to reflect on:
Most injuries are due to two factors: faulty form and overworking an area. Do not sacrifice perfect technique for bigger numbers. You might think you're getting ahead in the beginning, but eventually you'll pay the price.
Identify the weak link and make it considerably stronger and you may be able to do the movement again.
Pay attention to the signals your body is sending you during a workout. If something starts hurting while you're doing a set, stop. I'm not referring to the type of pain resulting from exertion, but that sharp kind, telling you something isn't right. Highly motivated athletes are often capable of overriding a lot of pain. In some cases, this is a plus, but if you're aggravating a muscle or joint, it's definitely a minus. Stop, take a brief rest, maybe apply some muscle rub to the area that was giving you the sharp pain and then try again. Should the pain start up again, eliminate that exercise from your program for a few weeks or even months. There's plenty to choose from, and a change is generally beneficial in the long run.
By now, I would guess that everyone associated with sports and strength training knows of the acronyms RICE: rest, ice, compression, and elevation. These steps are extremely valuable to the healing process and the only cost is some of your time. As soon as you realize that you've hurt an area of your body, ice it. The sooner ice is applied, the better. Ice is never wrong, but heat can be harmful. Sometimes heat feels so nice and the ice is annoying; yet adding heat to damaged tissues only makes things worse. Heat brings more blood to the injured area, and this isn't desirable because more tissues get ruptured in the process, adding to the problem. Ice constricts the tissues and this is exactly what you want in the early stages of an injury. Wrap the ice in a towel so it won't irritate your skin and leave it on for 20-30 minutes--no longer or it will begin to act like heat and you do not want this to happen. Wait 15-20 minutes, and then wrap the injured area in the ice pack again. Keep doing this right up until you go to bed. Just keep an eye on the clock to make certain you don't leave the ice on for too long. The consequences can be quite dire and can turn a small ding into a full-blown injury.
Even though you should not directly involve the injured area in any fom of exercise right away, you should continue to train. Not training at all is a mistake many make, and when they finally decide to start back they've lost a great deal of strength. Take the opportunity to improve strength in the areas that aren't hurt.
When your injury has improved to the point that you can start doing some direct exercise for it, warm the area thoroughly and stay light for several workouts, even if you feel you can do more. This time when the pain has gone but the area is still relatively weak is the period of highest risk in the rehab process. I tell anyone who is rebuilding an injured muscle, attachment or joint to consider it to be mending, yet not 100%. Should you get greedy and re-injure yourself, you can count on extended rehab the second time around.
Post your injury/recovery experiences to comments.
Thank you to Candace H for including CFO in the second year of Life Academy's summer program focusing on health education. We had the honor of taking the whole group through Fight Gone Bad (per their request) over the last two days. There were some stellar performances in our two-round version and we hope to see the Life Academy back next year.
The Life Academy provides its students with a rigorous academic experience focused on health and bioscience. Most of the students come from the Fruitvale and San Antonio neighborhoods in East Oakland, though some students may travel from as far as San Jose and Vallejo in order to take advantages of the opportunities Life Academy provides.
Ms. Hamilton (Candace) is the Mathematics Curriculum Consultant, and 9th and 10th-grade Program Coordinator at Life Academy . Prior to her current position, she taught Algebra and Geometry at Life Academy, and continues to contribute to the math program. It is in large part to her advocacy that the students she works with have been introduced to life changing healthy habits!
Props to Ms. Hamilton! How lucky are those kids? Post to comments.
With the Games less than a month away, we need to firm up a few outstanding details for all you CF gamers out there.
First and foremost, we need to get a final headcount of all competitors on Team CFO! So if you registered to compete, post to comments.
On the other hand, if you're planning on going down as a spectator, also post to comments.
And finally, we need to come up with a final Team CFO t-shirt slogan and design.
TomC has graciously offered up two of them:
And thus, you now have one more thing to post to comments: your vote for a t-shirt slogan for the Games (it doesn't have to be either of the above). I'm setting a deadline of Wednesday, June 10 for the t-shirt-slogan-and-design voting.
So get busy posting to comments!
Kelly doing "Grace"
We are hosting a much needed seminar on Back Health with Kelly Starrett of San Fransisco CrossFit on June 11th from 5p.m. to 7p.m.. The seminar will be FREE TO ALL and will cover the following:
Anatomy for Jocks
Trunk Tension and Strength: What is it and how to train for it.
Recurring Back Problems: Possible culprits and cures
Going Heavy: Technique Tips
Kelly received his Doctorate in physical therapy from Samuel Merritt College in Oakland, CA. Kelly also is the founder (2005), current head coach and a Level III senior coach at San Francisco Crossfit. Kellyâ€™s coaching background and physical therapy training make him uniquely capable of coaching both athletes and non-athletes who are injured or recovering from injury. Kelly's own background as an athlete and coach includes paddling whitewater slalom canoe on the U.S. Canoe and Kayak Team and paddling as a member of the U.S. Whitewater Rafting Team, where he won two national titles and competed in two world championships. Kelly is the founder and director of Liquid Camp, a weeklong whitewater kayaking camp for teens living with HIV/AIDS. In his free time, Kelly enjoys spending time with his wife and daughter, surfing, paddling, and training.
Kelly works at the Stone Clinic-an excellent place for sports rehab--***highly recommended***http://www.stoneclinic.com/
We hope all of your can make the seminar. We will have one mega-7pm class to make up for the 5p.m. and 6p.m. classes!
Post your R.S.V.P to comments.
The CF Games t-shirt design above was submitted by Vanessa (aka Vee).
I really like the design, which combines elements of the Oakland A's, the Raiders, and the Hell's Angels (all great Oakland teams, so to speak).
And in case you're wondering, the skull-and-crossbones design is two barbells combined with an upside down kettlebell, in case it's not apparent at first.
If we throw "CrossFit Oakland, CF Games, July 5-6" on the back, I think we'll be good to go.
Post 'em to comments.
On June 26th the Body Fat Test Mobile is coming back to CFO ($49 for a complete analysis)! We thought it'd be a good idea to dedicate the entire day of classes to Skill Assessments in order to allow all of you to set new one, three, and six month goals. We will provide everyone with a copy of the Skill Levels and Goal sheets on the 26th, and if you're interested in getting your body composition analysis, talk to Mike or Nicole.
Post your first shot at one month goals to comments.
A photo of food from the NY Times article on meal timing after physical activity
Thanks to Annie V for once again passing along an interesting article from the NY Times for the need (or the lack thereof) to immediately replenish muscle glycogen post-workout.
The full article can be found here.
The gist of the article is that real food takes primacy over any fancy 4:1 carb:protein shakes taken post-workout. And that the timing of the intake isn't so important as we might think.
The final paragraph of the article sums it up nicely, in fact:
Dr. Phillips might have an energy bar during a long workout. But ordinarily he does not worry about getting a special carbohydrate-to-protein mix or timing his nutrition when he exercises. Instead, Dr. Phillips said, he simply eats real food at regular meals.
But don't take my word for it; read the whole article and post your thoughts to comments.
The brains behind the brainstorm.
As many of you may know, besides being an outstanding CrossFitter, Lance V is also an accomplished Chef (and an all around cool dude). Lucky for us, he is focusing his creative culinary talent on FUEL TO GO!
Next Monday, June 16th, Lance will be delivering Zone-based meals to CrossFit. There will be 2, 3, 4 and 5 block meals available to purchase. Monday's menu looks like this:
Poached Fulton Valley Chicken salad, Napa cabbage jalapeno slaw, slivered almonds, with a soy ginger vinaigrette
The meals will be prepared using only antibiotic & hormone free meats, and the produce will be local and organic. First come, first serve (most of you will have to beat Mike off the fridge)!
For those of you dipping your toes into Zone eating, this is a good opportunity to give some balanced and delicious meals a try. If you're going for performance increases and/or body composition changes it is the way and the light! If you don't believe me, ask Connie, Mike, Nicole Carroll, Lance, Sierra, Lau, Robyn, Tamara, Daniel......the list goes on and on!
Post your thoughts on the idea to comments.
Connor came in and did deadlifts a couple days ago. The end result is in the video above: 500 lbs for 3 reps.
Post props to Connor in comments.
On June 28th at 11a.m. we will be having a Community Day Workout for anyone who is interested in checking out CrossFit Oakland. We will teach a handful of the fundamental movements and follow it up with a short team workout. The workout is FREE to all!
What is P. Hole doing? Post your guess to comments.
Annie, of CrossFit Santa Cruz fame, heaving the 32-kg kettlebell around
I've been thinking about a meaningful way to measure my own level of fitness recently. The challenge for me is to not overdo it with something complicated and/or time-consuming.
We have lots of ways to measure one's fitness within the CrossFit framework and it's easy to come up with a hundred different ways to get at an aspect of fitness.
Certainly the ten general physical skills that are posted on our wall is one way to approach fitness. Do you have capacity in all ten skills? How much? But in the end, this is more of a thought experiment for me.
So finally, I came up with the following (at least for now, until I change my mind next week).
I'm going to assess my level of fitness (understand I'm talking about fitness from a performance viewpoint) based on my performance in the following three benchmark workouts: Fran, Helen, and Linda.
I'm well aware that this relatively simplistic approach leaves the potential for a lot of holes (what about long-duration capacity, for example, or 1-rep maxes?). But for me, if I can go sub-3 on Fran, sub-7 on Helen, and sub-12 on Linda, I think I'm not too far from being pretty fit. Also, this has the added bonus of giving me rock-solid focus on how to direct my own training (above and beyond the national CF programming, which covers a lot).
But this approach isn't for everyone, or even anyone else, perhaps.
With that in mind, share your own means and methods for evaluating your own level of fitness. What do you do to suss out your own level of fitness? How do you know? Why?
Patrick giving his hammies over to K-Star!
The Back Health Seminar was amazing! K-Star inspired all of us to take better care of the system that is our back! To that end, we have just ordered a whole bunch of foam rollers that we will be selling for $25/each.
If you are interested in a debriefing on the seminar, ask Mike or Nicole, and we will be happy to give your the cliff-note versions of K-Stars informative seminar.
For those of you who attended the seminar, post the single most informative piece of information you received.
We're holding an impromptu hill run tomorrow morning.
We're going to meet at CFO at 1pm (after the noon class) and head up to the hills.
The route will be along Redwood Road, starting at Redwood and Mountain Blvd, and ending at Skyline Blvd. The run's a little over a mile with a fierce upward climb.
We plan on doing the run at least two times!
So far, Journey, Dawn, Nicole O, Audra, P-Hole, and yours truly are on board.
This will be great CF Games training, and beyond that, just a great opportunity to get out in the sun and get some hill running in.
Post to comments if you can make it.
We're getting down to the wire for the July 4th CrossFit Games and have some logistics to take care of. Here it is:
RV rentals are ridiculously expensive (good-bye camping fantasy) therefore, many of us are staying at the world-famous Hilton Garden Inn Gilroy. The nice folks at the Hilton are offering a special king-size room for $99/night. So far, we have not found nicer accomodations for a better price, so you better get on it and make a reservation today!
look here for some other options:
We will be putting up a carpooling sheet at CFO in the next couple of days to connect drivers to passengers--look for it on the main WOD board.
PARTICIPANTS! We are going to make an order for T-shirts, but first need the exact order. Please post the following to comments:
Number of T's you want to purchase (they will be ~$20)
The comments section of this post will serve as the order form--Friday the 20th is the cut off date for ordering.
We will have a sag-support station at the Games, run by yours truly with water and food and first-aid ad shade and cheerleading!
find directions here:http://games.crossfit.com/the-venue/im-going-to-the-games-how-the.html#more
Post any and all Games concerns and questions to comments.
We just had ten foam rollers delivered to CFO this afternoon. If you'd like to buy one, the cost is $25.
Don't forget, the CF Unlimited Throwdown is going down this Sunday at 10am. Let's get as big a turnout as possible, so this one will be as much fun as the one we held at our box. Let's meet up at CFO at 9am to take care of carpooling logistics.
Finally, stay tuned for another post on Fuel To Go!
Post whatever relevant discussion material you have to comments.
I've been asked by the organizers of the Games to get a CFO Team Profile together highlighting the following:
Team Members Names
Remember gang, this information will be on the CF Games website and will be used as intel by other competitors! Let your bios and PR information keep them guessing.
If you haven't seen other profiles you can check them out here:http://games.crossfit.com/athletes/
I'll be collecting photos for those who are submitting profiles, or your can send them to:firstname.lastname@example.org
Bring that Affiliate Cup Home!!!
Bios and PRs to comments, por favor.
Mini, Robb Wolf of CF NorCal, and Connie at the CF Level 1 Nutrition Seminar
Connie and I had the privilege and honor to be among the first trainers to go through Robb Wolf's CF Level 1 Nutrition Seminar today in balmy Chico, CA.
We're more psyched than ever about the power of the Zone when combined with smart food choices, and will have much more to share on this approach to high-performance eating in the coming weeks. Be warned!
In the meantime, this creates the perfect segue into the topic of this post.
As you know from last week, CFO athlete and chef extraordinaire, Lance V, is putting together "Fuel To Go" meals for all of us to enjoy.
In order to streamline the cooking process for Lance, however, we need to order in advance. So we're using the blog as a means for placing an order. We'll start with this post here, and you'll be ordering a meal that will be delivered on Monday morning.
We have new prices for the meals, based on the amount of blocks in the meal, as follows:
2 blocks: $5.00
3 blocks: $9.00
4 blocks: $10.00
5 blocks: $11.00
And here's the menu for Monday:
Fra Mani Italian sausage with braised lacinato kale, garlic, chili flakes and chickpeas.
Post to comments if you'd like to order some Fuel To Go. Include your block quantity and the number of meals you'd like (e.g., two 4-block meals).
Orders need to be submitted in the comments of this post no later than Sunday at 6pm.
We're staring a very informal climbing group that will be meeting this Wednesday at 1:30 p.m. at Iron Works in Berkeley.
Body Fat Testing is on the 26th and there are still a few spots left if you want to sign up! $49/person.
For those of you who were at the Throwdown at CrossFit Unlimited, post the highlight moments to comments.
Great work to all who participated in the CF Unlimited Throwdown yesterday! CFO rocked the house with three of the top six finishers (men and women).
Keep the momentum going into the Games.
Below is a sampling of just some of those who participated.
You can view the full photo albums here:
There will be several trainers and athletes on hand this Saturday, June 28th at 3p.m. to teach the Butterfly Kip for all that are interested in learning.
Robb Wolf and Stored Elastic Energy:
ALSO*******THIS SATURDAY AT 11AM***********COMMUNITY DAY***************FREE FOR ALL WHO ARE INTERESTED IN CHECKING OUT THE WOD AND CFO!!!!!*****************
Some crazy Czech dude climbing a 5.5-meter (~18 feet) rope in 3.87 seconds
Just a quick reminder...we're devoting the rest day tomorrow to skills testing. Everyone needs to test at least 3 of the skills that appear on our wall. The skill sheet is broad and contains tests that run the gamut from strength to metabolic conditioning.
You can also be creative and work with the trainer to come up with a workout that incorporates certain skill elements. For example, if you're looking to test ring dips, you can take "Elizabeth" for a test drive (21-15-9 reps of 135# cleans and ring dips).
But EVERYONE needs to test skills.
So put on your thinking cap and come up with a game plan for what you want to test.
We'll also have goal sheets on hand to assist you with planning one-month, three-month, and six-month goals.
And one final reminder: the body fat test happens tomorrow, too!
Post to comments if you wanna put your rope climbing to the test. Anyone have our 19' rope in under 5 seconds? Anyone have two consecutive trips up and down the rope without feet? What about four trips with no feet?
Edgar is leaving us! Not only has he excelled as a Crossfitter, arrived like clock-work to the 6a.m. class, inspired and aroused the 6a.m. class, but he is also a really nice dude! We wish we could keep you here Edgar! From all of us at CFO we wish you well and hope that the next phase in New York is a good one! Your impact has been felt far beyond the reaches of the 6a.m. class! Good luck brother!
Gush about Edgar to comments.
Thanks to those who came out today and did our Community Day workout.
It was "Cindy on the Run," which was done in two-person teams. While one person ran 400m, the other went through as many rounds of Cindy (5 pull-ups, 10 push-ups, and 15 squats) as possible. When the athlete out on the 400m run got back, they'd switch places. We did this for three rounds. Once both people finished their three 400m runs, the workout was done.
It's a great little twist on Cindy and everyone was done in around 14 minutes.
FUEL 2 GO! FUEL 2 GO! FUEL 2 GO! FUEL 2 GO!
Natural turkey & red bean chili with aged cheddar available for sale Monday! Place your orders before 5p.m. today! 2/3/4/5 Block Meals.
Same cost as last week:
2 blocks: $5
3 blocks: $9
4 blocks: $10
5 blocks: $11
Post to comments your favorite group workout. Or better yet, post to comments your idea for a great group workout.
For those of us competing in the CrossFit Games, it's getting down to the wire!
With that in mind, I want to call a meeting for all those competing in the Games this Wednesday, June 2 at 6:30pm at CFO. We'll gather and discuss strategy, logistics, and anything else that comes to mind then. Also, the workouts will have just been announced (the good folks at CFHQ are releasing the workouts at 6pm PST Wednesday night), so I'm sure that will figure prominently in our open-forum discussion.
Also, although this topic didn't gain much traction a couple of days ago, I want to hear from everyone on this: post to comments the essentials you'll be taking with you to the Games. Equipment, food and drink, whatever. Let us know so that we can all be prepared. Feel free to post suggestions even if you're not competing in the Games.
Friday the 4th of July we will run a weekend schedule (9a.m., 10a.m. and 4p.m.)
Saturday the 5th- Regular weekend schedule (9a.m., 10a.m., 4p.m.)
Sunday the 6th- CFO WILL BE CLOSED!
Who's coming to the games? Post to comments if you plan to come as a spectator.