You are hereOctober 2009
October 2009
Community Day Tomorrow!
Community Day Tomorrow, Free for all who want to check out CrossFit Oakland. Invite your friends and family and turn them onto a lifetime of fitness!
The Video Camera is Back!
For those of you who attended our evening classes tonight, you already know that we've started to use our little Flip video camera again. Many of you got to see yourselves performing snatches and cleans on video tonight, and for most of you, it proved extremely helpful.
We've reinstalled the video monitor we had at our previous box right above the laptop in the gym, so it's easy to come over and review your lifts with a trainer there to offer insight.
Expect to see this practice on a regular basis going forward!
Economic Game Theory Applied to Blog Comments
Luz at the top of a push press midway through Fight Gone Bad
This one's going way off-topic, so consider yourself warned.
I was recently catching up on some economics reading, because reading about economics is SO MUCH FUN. I was reading about game theory, and some example of various prisoner's dilemmas. And that got me to thinking even more.
So without further ado, here's a little social science experiment, and it's interactive, since comments will be used (or not used, as it may turn out) as the means for assessing the outcome of our own little prisoner's dilemma.
Here are the rules:
- If you stay silent over the next 24 hours and this post ends up with 0 (zero) comments, you'll be doing 25 burpees during your group class warm-up on Tuesday, October 20. That's a pretty manageable number, and if stretched out over a few minutes, it's practically a walk in the park. A pretty good deal, eh?
- If at the end of 24 hours, this post has 100 or more comments, the author of this post, yours truly, will do 25 burpees at the 5pm class on Tuesday, October 20.
- If you fall even 1 comment short of 100 (99 or less), you'll do 50 burpees during your group class warm-up on Tuesday, October 20.
- For a comment to count, it must be at least two sentences long.
- Each sentence must contain at least two words.
- Each sentence must contain at least one noun and one verb.
- Duplicate comments will not count toward the total comment count.
- Duplicate sentences will not count.
- Questions about the rules, and any follow-up answers, will not count toward the total comment count.
- The 24-hour period will expire at 11pm PST on Sunday, October 18.
Game on!
Reminder:
The Bad Girl Open starts tomorrow at 11am. Let's get out there and show the ladies some support. Audra begins at 11am, Stephanie begins at 1pm, and Tamara begins at 4pm.
Cooking Lesson with Lance and Prather Ranch Delivery Next Week!
Saturday and Sunday Classes at Piedmont High Track! CFO is CLOSED for the CF Level II Cert!
Next Sunday, October 11th, Chef Lance Velasquez will be giving a cooking lesson featuring four vegetable dishes from 3p.m. to 5p.m. at the Okumu residence. The afternoon of cooking will end with a communal dinner. There is space for 12 people so sign up now! $50/person.
On the food note, Prather Ranch will be delivering 5 boxes of beef (40# in each of various cuts) next Wednesday during the 5 o'clock class. Prather Ranch is a certified organic farm serving up some of the most delicious grass-fed/grass-finished beef in Northern California.
Please sign-up for both on the white board at CFO!
And Yet Another Challenge!
And while we're at it, I like to start another challenge. For the next ten days I challenge you to eat vegetables with every meal. Everyone that reads this blog knows that greens are the foundation of a healthy diet. These wonder foods are packed with nutrients that help regulate hormones and improve energy. Unfortunately, many of these nutrients are lost during workouts, which is why it is especially important to make sure we get adequate veggies in our diet. So, if you're ready to take your fitness to the next level, then join me for a 10-day vegetable challenge!
The challenge is simple. For ten days you must eat at least one serving of vegetables at each meal and snack. We'll use the USDA's definition of a serving size. The United States Department of Agriculture sets a serving size for vegetables to be equal to about one-half cup. Greens like spinach and lettuce have a serving size equal to one full cup.
Oh and one more thing: Mini has pledged to do 5 burpees for every person that successfully completes all 10 days.
Who's up for the challenge? Post to comments.
Mark Your Calendars!
Lee finishing a press
Hear ye, hear ye: Lee's turning 50 on October 24!
And he's asked us to post a couple of items related to his birthday on the blog:
- We'll be doing the Filthy 50 in honor of his 50th on Friday, October 23. You don't wanna make Lee mad, so you best comply and participate.
- Lee is holding a 50th birthday bash, potluck-style, at his home (along with Vee, of course!) on Saturday, October 24. Everything gets started at 3pm. We're not going to post the house address here on the blog, but it will be posted on our community whiteboard in the gym. Lee & Vee will be providing beverages and beer; it's on us to bring dishes to share (they have a great grill, so feel free to bring some meat to go with that beer).
Hope to see everyone there! And Lee made it very clear that if you're from CFO, you're invited, so don't be shy.
High Bar/ Low Bar
Manwell about to get 5 reps.
High Bar. Weightlifters put the bar high on their traps on Olympic Squats. Just below the neck. Putting the bar high increases the distance bar to hips. This has several implications:
- More torque on your lower back.
- More upright position compared to low bar.
- Easier to squat deep.
- Hips & quads evenly emphasized.
- Less maximal weight.
- Easier on your shoulders if you’re inflexible.
Low Bar. Low bar is used by most CrossFitters & recommended by Mark Rippetoe in Starting Strength. The bar rests below the bone on top of your shoulder-blades. Low bar decreases the distance of bar to hips. Consequences:
- Less torque on your lower back.
- More leaning forward.
- Posterior Chain emphasis. More hips, less quads.
- Greater maximal weights can be used.
Have you tried both? If so, which do you prefer and why? Post to comments.
What Are They Drinking?
Some of you may have noticed Davey, Matt, Jacques and now Lance sipping on water containing what appear to be fish eggs, and are either afraid to ask or you'd much rather not know. Well, I am here to shed some light. These boys have stumbled upon a superfood: Chia seeds! Don't be fooled by their appearance, these jelly beads are a wonderful food.
Chia seeds may be consumed raw, ground, cooked, or soaked in liquid. The flavor is mild so you can get creative and add it to almost any dish. When Chia seeds are placed in liquid they become gooey and resemble Tapioca pearls. This is because the seed can soak up ten times its weight in water.
These seeds promote hydration, and are rich in protective antioxidants, soluble fiber, and boron, which helps the body absorb calcium. In addition, Chia has historically been used by native people in Mexico to increase energy.
Chia seeds are high in Omega 3s and the benefits of Omega 3 fatty acids are well researched. They are known to reduce inflammation, protect against heart disease, and support our nervous system. However, I will caution that the Omega 3s in Chia seeds must be converted to EPA and DHA by the body, a process that may be difficult for some people's digestive systems. I'd suggest that you continue eating fish or fish oil to ensure you're getting adequate levels of Omega 3s.
Chia Porridge
1 cup coconut milk or almond milk
1 1/2 Tb chia seeds
pinch of salt
seasoning to taste - try vanilla, cinnamon, nutmeg, ginger
Put all ingredients in a small saucepan. Bring too a low simmer. When the chia seeds have plumped up, turn down the heat and stir until thick.
For more information, chek out James F. Scheer's The Magic of Chia: Revival of an Ancient Wonder Food (2001).
REMINDER: Veggie cooking class with Lance next Sunday 10/11. Sign up at CFO.
Happy Birthday, Lance!
Lance flashing the 45 sign
Most of you have already given Lance birthday wishes today, so I just wanted to thank all of you who showed up and participated in his birthday workout. I know Lance appreciated it and felt the love.
Update on 10-day vegetable challenge (which began today): Bad Brad has pledged to do 10 burpees for every participant who makes it through the whole ten days. Let's make Brad do a lot of burpees and step up to the challenge!
Foodies Take Note!
Who's the guy doing pull-ups?
Okay, so here's the deal on our veggie cooking seminar this weekend:
Many people who enjoyed the culinary creations of the gifted gourmand, Lance, and his Fuel to Go Meals, have expressed an interest in learning how to recreate some of his vegetable dishes in order to tastily comply with both paleo and Zone dietary prescriptions. Over the course of a few hours, Lance will introduce us to a handful of cooking methods for four different vegetables. In the end, we will enjoy the dishes along with a grilled tri-tip and a sip or two of tinto (or water). Everyone who comes will leave with a full belly and an arsenal of cooking methods and recipes to recreate at home.
Lance, changing lives one dish at a time....see you all at my house for an afternoon of cooking, learning, and eating!
To RSVP please leave your name in comments. We will email you directions. $50/person
Also, please get your name on the board if you're interested in partaking in another Prather Ranch meat-share (organic grass-fed beef). It's being delivered on Wednesday during the 6p.m. class.
CrossFit Marin Gymnastics Seminar!
Athlete's Gymnastics Session
Learn gymnastics skills and progressions from the experts! Come spend 2 1/2 hours with experts in gymnastics learning new skills and refining existing gymnastics movements at CrossFit Marin.
Start Time: Nov 7, 2009 12:30PM
End Time: Nov 7, 2009 03:00PM
Event Location: CrossFit Marin
Games Prep Class
We're going to be starting a CrossFit Games Prep class this Saturday at 11am.
The schedule for the CFGP class is as follows:
Tuesdays at 6pm
Thursdays at 6pm
Saturdays at 11am
This class is open to anyone who's interested in competing for Team CFO or as an individual in the CF Games (either in a sectional qualifier, a regional qualifier, or the masters competition at the Games).
These classes will focus on shoring up individual weaknesses, building on strength, and providing an ever-increasing metabolic challenge as the Games get closer.
This Saturday's class will kick off with a brief meeting and will be followed with a team workout.
If you're even a little bit on the fence about competing in the Games, I highly encourage you to come and check out the class.
More on Low Bar vs. High Bar Back Squats
Jon Gilson going over the finer points of the low-bar- and high-bar back squat
I wanted to give a big thanks to Joseph for posting the link to this video in the comments to our first post on the low-bar/high-bar back squat. Jon Gilson and the Again Faster team have put together a really solid piece, in particular doing a nice job of delineating the purpose of the two different types of squats. One isn't necessarily better than the other; they simply serve different functions.
I personally don't care too much which style of back squat you use, as long as you do it correctly. Proper execution is the key. Don't fool yourself into thinking you're doing a high-bar squat if your butt is shooting back and your chest is coming forward. Likewise, don't fool yourself into thinking that you're doing a low-bar squat correctly if you're performing a good morning coming out of the hole. Bottom line: squat correctly (heels in contact with floor, back in extension, knees tracking toes, and proper depth)!
Jo Ann Arnold Massage Therapist
Jo Ann Arnold, mommy, massage therapist, tai chi practitioner and super bad-ass weightlifter will be doing massage therapy at CFO next Thursday, October 15th from 1p.m. to 4p.m. Jo Ann is a master at integrating traditional shiatsu, deep tissue, Swedish and trigger point massage techniques. She specializes in deeper work and can work with people who are in the process of injury rehab.
Jo Ann has had her practice for 8 years and works with athletes of every discipline. She is amazing!
Her rates are:
30 minutes for $50
60 minutes for $90
90 minutes for $125
Check the sign-up sheet at CFO to get on her schedule next Thursday.
ALSO!
Dawn will be holding a FREE stretching seminar on Saturday, October 10th from 11a.m. to noon focusing on shoulders.
Tomorrow at CrossFit SweatShop
TOMORROW AT CROSSFIT SWEATSHOP
SUPPORT CFO ATHLETES!!!
Date: Saturday October 24th
Time: Registration 9am
Athletes Briefing 9:30am
Workouts begin 10:00am
Location: CrossFit Sweat Shop - 1401 Autocenter Dr., Walnut Creek, CA 94597
Entry Fee: $35 (online registration closes Thursday 10/22/09 at midnight)
Late Registration: $50 (day of competition)
Field Limit: 45 participants TOTAL
Prize: 1st Place Male $300
1st Place Female $300
*Prize money WILL increase if field reaches capacity.
Workout #1 Run: Distance will be between 800 meters and 4 miles
Workout #2 Clean 1RM (3 attempts. Only the single best successful lift counts. Order that athletes begin workout #2 will be determined by their run placement. Those that finish last on the run will start first on the Squat Cleans.)
Workout #3 (12 minute limit)
3 Rounds
9 Deadlifts (women 135#/men 225#)
12 Burpees
15 Wall Balls (women 14#/men 20#)
Scoring:
Max Load from Workout #2 divided by the sum times of Workout #1 & Workout #3
This method was chosen over awarding points for what place an athlete finishes each workout to encourage max effort on each and every workout.
CFF Coming to CFO
We're excited and pleased to announce that we'll be hosting a CrossFit Football certification seminar at CFO on December 5 & 6. We've been big fans of CF Football's purpose and workouts since its inception, and the opportunity to host one of their certification seminars was an opportunity we couldn't let pass.
If you know anyone who is a coach in football, rugby, or even lacrosse, please give them a heads-up about this certification.
Here's a sample agenda for the two days: CF Football Certification Outline
You can find the link to register for the CFF cert on the left-hand side of our blog, or you can just go here.
CFO Makes a Strong Showing at the Masters Comp
David showing off some rugby skills
Props to all the CFO masters competitors who went and competed in the Sweat Shop masters throwdown today. And congratulations to David for placing 2nd overall (missing out on first place by less than a point) and to Brian C for his 3rd place finish on the run.
Full results here: http://crossfitsweatshop.com/2009/10/24/masters-results/
Stretching with Dawn: Shoulders
Our very own, bounce-back-from-pregnancy-like-a-champ, Dawn Miller, will be offering up her expertise on stretching the shoulders tomorrow at 11a.m.! This class is FREE to all CFO members.
Spicy Chai Tea
Lately as its gotten colder, I've been drinking a lot more hot tea. Here is a simple chai recipe that is easy to make and delicious! This super spicy tea is the perfect drink on a chilly morning.
Ingredients:
4 cups water
1/2 tsp cloves
5 slices fresh ginger
1/2 tablespoon black peppercorns
1/2 teaspoon chili pepper flakes
2 cinnamon sticks
1/4 teaspoon each: cinnamon, cardamon, garam masala, nutmeg
2 cups milk/nut milk/coconut milk
Directions: In a medium pot, add the cloves, ginger, peppercorns and chili flakes to the water and bring to a boil. Turn down to low and let simmer for about 1/2 hour.
Add the remaining ingredients and then let it heat for 15 more minutes, stirring occassionally. You can add 1 black tea bag or 1 green tea bag at the end of the hour, if you want some caffeine. The mixture will be thick and syrupy. To serve, mix with milk.
Bad Girl Open Sunday October 18!
Tami finishing her C&J at the Cal Strength Open (photo courtesy of Catalyst Athletics)
The Bad Girl Open will be taking place next Sunday, October 18 at FIT Barbell Club in Los Altos, CA. All the action kicks off at 11am.
Stephanie, Audra, and Tamara will be competing. It would be great if we could get a CFO contingent there to cheer them on. Talk to them and find out when they're going (lighter weight classes go first, heavier weight classes go later), and then show up and show your support!
Lance's Cooking Demo
Here's the menu for Lance's cooking demo tomorrow:
Braised romano beans in adobo
Long-cooked broccoli hash
Roast rosemary sweet potatoes
Crispy chickpeas
Poached free-range chicken & stock
There are still a few spots available for Lance's cooking demo; email us if you're interested in joining us!
Costume Contest on Friday the 30th!
Pukie the Pumpkin
It's that time of year again! Halloween is around the corner and we at CFO would like to indulge the holiday with a costume contest all day Friday, October 30th. Best Male and Female costume (judged by an illustrious panel of anonymous volunteers) will receive gift certificates to Doyle Street Cafe! Get creative folks, and be sure that your costume will stay on through full ranges of motion....
Discover Spaghetti Squash
Miss eating piles of pasta? Me too. Spaghetti squash is the perfect substitute for those days when all you would kill for a bowl of spaghetti and meatballs. It is also a great way to get kids and picky eaters to eat vegetables. Spaghetti squash gets its name because when the flesh is cooked it separates into what looks like conventional spaghetti. It has a mild flavor similar to plain pasta. Spaghetti squash strands can be used in recipes to replace pasta, such as in a salad. Or simply serve it as you would traditional spaghetti adding tomato sauce or pesto. My favorite way to eat it is with butter and a little parmesan cheese.
Nutritional Highlights: This squash has a low glycemic index and is loaded with vitamins, making it a more healthy alternative to plain old spaghetti. Winter squash, such as this spaghetti variety, is an excellent source of vitamin A (in the form of beta-carotene), folate, vitamin C, potassium, dietary fiber, pantothenic acid and manganese. 1 cup of cooked spaghetti squash has only 10g of carbohydrates and 2g of fiber.
Buying & Storing: Spaghetti Squash are at their best from October to November when they are in season. This squash ranges from 4-8 pounds in weight. Ripe Spaghetti squash is pale yellow and firm. Avoid squash that appears bruised and that are green in color. It can be stored at room temperature for about a month.
How to Prepare: Like a potato, take a knife and pierce the squash in several places and place it on a cookie sheet. Bake squash at 375 degrees for approximately 1 hour. While it's baking begin preparing your pasta sauce. Once the squash is cooked, set it aside and let it cool for about 15 minutes. When it's cool enough to handle take a large knife and cut in half lengthwise and remove the seeds. Pull a fork lengthwise through the flesh to separate it into strands. Add your favorite pasta sauce and enjoy!
Sugar: The Bitter Truth
This is a long one, and it's already been posted on our CFO Member Forum, but I thought I'd post it here in case some of you still haven't gotten around to registering (which will allow you to access the forum).
Break this video up into chunks. It's worth the 90 minutes of viewing time.
And offer up comments once you've watched it.
Cooking Lesson's with Lance
Lance and Benny (who grilled a mean tri-tip) at work.
Yesterday afternoon we convened around the stove and cutting board to watch and learn from Lance as he worked his magic in the kitchen! Over the course of three hours we learned to cook (and then ate):
- A Poached Chicken/Chicken Stock
- Roasted Japanese Sweet Potato
- Chipotle Braised Romando Beans in Adobo Sauce
- Broccoli and Chick Pea Hash
- Baked Late-Summer Chunky Tomato Sauce
- Chimihurri
- Herb Infused Tri-Tip Roast
Lance took us through all phases of preparation and cooking all the while offering up tips and suggestions for food prep along with basic cutting techniques, tools to have on hand, oil usage, oven temperatures etc. It was an excellent afternoon of good food and essential information, we all came away armed with recipes (all converted to Zone proportions) to contemplate and try ourselves. If more people are interested we will schedule another class before year end--let us know in comments and we'll get to work on a date!
Learn to cook quick and simple recipes for healthy living and better Crossfitting!
Training vs. Working Out
The 9a.m. Crew.
"Training is so much more than working out. It helps you get to know yourself better. It teaches you what you're really made of and how hard you're willing to work to overcome adversity. Working out is what the general public does to get in a little better shape. They go to the gym because they have to. They don't have a passion for it, they don't love it, and they don't live for it. These people go to the gym as a way to meet new friends or just to "stay in shape" and improve their health. To them, working out is a hobby or a necessary evil. But to those of us who are married to the iron for life and feel most at home pushing heavy weight in some hole in the wall hardcore gym, it's our passion." -Jason Ferrugia (writer for T-Nation)
Community Day This Saturday Oct 17th at 11am!
Robyn hamming it up with tactical gear on
Tell friends, tell family, tell enemies: This Saturday, October 17th, we're having a free Community Day workout. All the fun begins at 11am.
Robyn and Dawn will be running everyone through a workout that will be matched to the fitness level of every participant. If you're looking for a stern challenge, this workout will be for you. If you're looking for a gentle introduction to CrossFit training, then this workout will also be for you. If you're somewhere in between, then you can do this workout, too.
Don't be shy, show up and bring lots of people with you.
Saturday, October 17th at 11am. 5741 Doyle Street.
Halloween Party
Marc looking fierce
Come on, come all!
Throughout the day tomorrow, we'll be judging costumes. As mentioned previously, the top male and female costume winners will get a free breakfast at the Doyle St Cafe. In addition to the costume contest going on throughout the day (we're expecting everyone to be in costume!), we'll be breaking open the drinks shortly after the 5pm class. Classes will continue to run as normal, but everyone is welcome to hang around (in costume, of course!) and partake in some Halloween fun. We'll be providing alcoholic and non-alcoholic beverages (all ages are welcome), and even some candy (it is Halloween, after all). If you want to bring food to share with others, please do so.
And you don't want to miss my totally awesome, totally authentic costume. It's a real winner. And there will be plenty of PBR to go around!
CrossFit Masters Event
WHO'S IN?
Gimmicks
What is the most outrageous piece of "exercise" equipment you have come across?
Post to comments
Event Reminders
Darby getting after a box jump at 6am
Reminders about upcoming events:
Saturday, Oct 17 at 11am: Free Community Day Workout right here at CFO. Everyone is welcome.
Sunday, Oct 18 beginning at 11am: The Bad Girl Open. Come support Audra, Stephanie, and Tamara (among the many other female lifters putting it on the line) compete in Olympic weightlifting. Full details here (including directions).
Friday, Oct 23: Lee's 50th Birthday (followed by a party at his house the following day beginning at 3pm)! We'll be doing the Filthy 50 in honor of him throughout the whole day. But if you wanna join him, come at 5pm.
That's it for now. There are some big events happening on the 24th as well, but we'll serve up some reminders about those next week.
Halloween Costume Contest Winners
Lydia, Melissa, and Tamara showing off their Halloween get-ups
Congratulations to Lydia, Tamara, and John for their winning Halloween costumes. Lydia and Tamara tied for best female costume with their matching "Camile Toe" outfits. John, on the other hand, won best male costume by going authentic on us and dressing up in full Afghan garb.
They'll each get a $25 gift certificate to the Doyle St Cafe.
Thanks to everyone who stopped by!
