You are hereMarch 2010
March 2010
Reminder: Throwdown at CF East Bay This Sat March 6
Just a reminder to all of you out there...
This Saturday, March 6, CrossFit East Bay will be hosting a throwdown that everyone is invited to. The workout begins at 11am sharp and will involve a long run followed by a series of burpees, pull-ups, and deadlifts. This will be a great test of your long-duration capacity. I'm hoping for a big turnout. Scaling will be allowed.
CF East Bay Throwdown
Saturday, March 6
11am
520 20th Street, Oakland, CA 94602
Please note that the competition is taking place at the Great Western Power Company facility, not at Iron Works.
Athlete Spotlight: Karen S!
The lovely Karen
Last week we focused the spotlight on a almost-16-year-old and this week we turn it around to an almost-61-year-old. Karen S. is one of the founders of our Elements class (formerly known as Seniors). She is also one of our most consistent members. Karen and her posse rarely miss their 3x/week appointment with pain. She recently celebrated her 2 year anniversary at CFO and as you will see below, a lot has changed for her physically and mentally over the last 2 years - and all for the better.
Last week we wondered at Alex's ability to see the value of such a fitness program as CrossFit at his age. The same could be said of Karen S. Why is she spending her "golden years" lifting weights and suffering through very tough workouts when she could be doing pretty much anything else with her time? Read on and you will find the answer in Karen's own words.
Name: Karen Sprague
Height: 5'7"
Weight: 155
Age: 60
Q: How long have you been a member at CFO?
A: 2+ years.
Q: What is your athletic background?
A: Absolutely none.
Q: What is your favorite strength move?
A: Back Squat
Q: What is your favorite met-con?
A: Whatever I'm told to do.
Q: What are your proudest achievements?
A:
- Geting up off the floor a million times easier
- No more swollen knees
- Running
- 155# Dead Lift
- 3x5 Back Squat @ 110#
Q: What are your most desired goals?
A: An unassisted pull-up and to jump rope without my stomach jiggling.
Rant or Rave: Everyone should have the chance to do CrossFit. Everybody should have the chance to feel better about themselves as they get older....instead of worse and worse. CrossFit really has changed my life, and it makes me very happy!!!
February On-Ramp Class
The February On-Ramp Crew (back to front, left to right): Neil, Roland, Julissa, Moses, Jennifer
Congratulations to the February On-Ramp crew, who just finished their last On-Ramp session this past Saturday. Many of them have already taken their first group class, jumping right into the fray.
Let's welcome them in comments!
Busy This Saturday?
Davis pulling a super-hero sized kettlebell off the floor
We have a couple of things happening this Saturday. Please spread the word!
Free Community Day Workout
We'll be holding our monthly free Community Day workout this Saturday, March 20, from 11am to 12pm. As always, no previous experience with CrossFit training is necessary. This one-hour class is designed to be fun and scalable to all ages and fitness levels. It includes a warm-up, instruction in a few basic movements, a great workout utilizing these movements, and a cool-down.
Bring friends, bring family!
NorCal Sectional Dry Run
In case you missed it, the Saturday workouts for the NorCal Sectional Qualifier were posted here:
http://games2010.crossfit.com/qualifiers/norcal-sectional-wods.html
To give everyone an opportunity to do these WODs, whether you're participating in the Sectionals or not, we're going to be running these workouts on Saturday, four hours apart (just like in the Sectionals).
We'll be meeting at St. Mary's High School (not the college!), where we met for our football clinic, at 12:30pm to run everyone who shows up through Workout A (listed below). And then we'll meet up at the gym at 4:30pm (yes, a weekend afternoon training opportunity!) to do Workout B (listed below).
The workouts:
Workout A
Against a 6-minute running clock:
Run 800m
Max rep overhead squats (115/75lbs)
Scored by total number of overhead squats.
Workout B
Max rounds plus reps in 10 minutes of:
7 Thrusters (115/75lbs)
12 Kettlebell Swings (53/35lbs)
7 Pull-Ups
Athlete Spotlight: Peak Daddy!
This week's spotlight is on a long-time attendee of our 6am class. Christopher, or Peak as he is known on the white board, was recently cast in a traveling stage production of Peter Pan 360, which begins in April under an elaborate tent structure across from the Ferry Building in SF.
Peak will be playing the parts of Cecco the Italian Pirate and Mullons the Pirate, as well as performing in the orchestra. The show will run for ~6 months and is Peak's new night job. Check out this video for a sample. For more information check out the official website.
Post congrats and reflections on Peak to comments.
Name: Christopher Peak
Height: 6'2"
Weight: 208 lb. of thick as a brick
Age: 42
Q: How long have you been CrossFitting?
A: Since end of 2007
Q: How long have you been a member at CFO?
A: Same
Q: What is your day job?
A: Consulting Project Manager/Circus Entertainer/Daddy Day Care - sometimes all simultaneously
Q: What is your athletic background?
A: Baseball/Football/Basketball into my 20s, lots of performance movement stuff, including dance, stunt work and clowning. Oh and street fights!
Q: What is your favorite strength move?
A: Shoulder press 'cause it does not need my knees
Q: What is your favorite met-com?
A: Anything that gets a bit of vomit to come up in my throat
Q: What is your proudest achievement (so far)?
A: Muscle ups make me feel like a man
Q: What is your most desired goal?
A: Single arm handstand push-ups like the guy in Convict Conditioning
Q: Do you have a rant or a rave you’d like to share?
A: Rant = Mara's Over Head Squat is way too perfect. Rave = She looks f-in hot when she lifts
Critical Stats:
The one that comes to mind is my 195lb shoulder press and only 'cause I will get over 200lbs this year or someone gets a Beat Down!
Congratulations, Tad!
Tad, Destroyer of Ergs
This weekend is a big step for Tad, and it has nothing to do with CrossFit, breaking Concept2 ergs, or working out. He's getting married! Let's wish Tad and his bride-to-be, Kate, a wonderful life together.
Congratulations, Tad!
Happy Birthday, JP!
JP at the top of a burpee
Birthday wishes in comments to everyone's favorite sword-wielding ninja CFOer! Happy Birthday, JP!
Adult Fitness Test
Community Day at Crossfit Oakland
From ages 8 to 60, crossfit provides scalable workouts for anyone.
On another note, the President's Council on Physical Fitness and Sports recently updated their Adult Fitness Test. Click the link for tips to improve your half sit-up and your one mile walk. And stop taking your chest to the ground on those push ups! Post your results to comments.
Beware Your Chair
Do you see the similarity?
Thanks to Papa Brad for passing this article along. It looks like sitting in a chair for 8 hours a day (at least) is quite possibly the worst thing we can do to ourselves.
Read the article for yourself (please don't just take my word for it):
http://opinionator.blogs.nytimes.com/2010/02/23/stand-up-while-you-read-this/
Does this article resonate with you? Post to comments.
Snack Attack!
What do you eat when you're in a pinch? Most crossfitters I've talked to find bars and shakes to be the easiest and tastiest way to snack, but it's not always the healthiest. Unfortunately, the majority of the food bars that claim to be good for you are loaded with artificial flavors, preservatives, hydrogenated oils and not to mention sugar. Finding a decent snack during your mid-afternoon break can be somewhat of a daunting task, especially if your only option is the nearest vending machine.
I like to keep it real and tend to think that the body performs best on real food. The key to a good snack is protein. Protein & fat will give you more energy and keep you full longer than sugar. Here are some easy to assemble snacks that you can prepare at home or at work:
- hummus, avocado or raw goat cheese wrapped in thinly sliced deli meat, romaine lettuce leaves or nori sheets.
- crunchy veggies (bell pepper, cucumber, celery, carrots) with hummus or cheese
- hard boiled eggs
- raw nuts alone or with fruit
- sliced apples, celery or carrots with nut butter
- beef or turkey jerky
- plain yogurt or cottage cheese with nuts or fruit
- Kale Crunchies (sold at whole foods)
- gluten-free crackers and cheese
As you may know, I'm not a huge advocate of food bars and drinks, certainly not as a meal replacement, but in an emergency they can help prevent your blood sugar from crashing or making really poor choices because you're hungry. Look for bars that are made with whole foods such as, nuts, seeds and dried fruit. Keep it simple. The fewer ingredients the better but watch out for hidden sweeteners. Here's a list of some bars that I like:
- Organic Food Bar
- Larabar (check out this interview with Lara Merriken, CEO)
- Perfect Foods Bar (Serge's fav)
- Greens+ Bar
- Lance Bars
- YouBars.com (this is a website where you can customize your own bar by choosing from their list of natural ingredients. Nutrition facts are calculated automatically as you select the ingredients you want.)
In case anyone is interested, Yo!Naturals is one vending company that's kicked junk food to the curb! They provide healthier food options including organic milk!
Share your favorite go-to snack to comments.
Can You Do This? It May or May Not Be Important.
I know you were all anxiously awaiting more partner stretches, but I am afraid I will have to hold you in suspense for another week. Instead, I thought you might have something to say about this article from the New York Times. This article actually argues against the value of stretching, so some of you may like it.
There are a few things I don't like about this article. It only addresses hamstring flexibility, which isn't enough to make a blanket statement against the value of stretching. Also, the author questions the value of stretching before exercise when it has already been proven that this is potentially harmful in numerous studies (duh!).
What do you think? Post thoughts to comments.
Inspiration
TomC, a true champion
With many of you gearing up for this weekend's NorCal Sectional Qualifier, I thought I'd provide you with that little bit of extra motivation you might need to push you over the edge into the realm of competitive greatness.
Behold TomC!
CFO Schedule
A big heads-up...due to Sectionals, the gym will be closed this week as follows:
Friday 3/26: Open Gym from 3:30pm to 5pm
Saturday 3/27: All Group Classes and Open Gym
Sunday 3/28: All Group Classes and Open Gym
So no open gym on Friday, and nothing at all on Saturday and Sunday.
The Low-Carbon Diet
In her book , Animal, Vegetable, Miracle - A year of Food Life, Barbara Kingsolver writes about the importance of eating locally grown foods. She shares her family's experience of living off the land. As much as we'd love to, not all of us can grow and produce our own food, but most of us have a choice over where we shop for food. Buying locally grown foods not only supports our local communities and farmers but it also reduces our carbon footprint. Kingsolver states that, "Americans put almost as much fossil fuel into their fridges as they do their cars. Most of that oil is used during the trip from the farm to your plate. In fact, each food item in a typical US meal has traveled an average of 1,500 miles! If every US citizen ate just one meal a week (any meal) composed of locally and organically raised foods, we would reduce our country's oil consumption by over 1.1 million barrels of oil every week. Small changes in buying habits can make big differences." The book points out that the choices we make at the supermarket have far reaching effects on our bodies as well as the environment.
Although coconuts are one of my favorite foods, I do my best to buy as much food as possible that is grown/produced locally and encourage everyone else to give it a try. Of course, most likely you will need to make some exceptions, but the idea is to bring the focus more local. We are very fortunate to live an area with year-round farmers markets. Shopping at farmers markets gives you an opportunity to meet farmers who can easily tell you where the produce was grown, how it was grown (organic or conventional) and even how long ago it was picked. But farmers markets are not the only place to shop locally, most grocery stores have made it much easier to be a green shopper. Look for tags or food displays listing the area of origin.
Go to the Natural Resources Defense Council's website to find out what foods are in season in your area, where to find a farmer's market near you and download recipes like this one:
Butternut Squash Flan
(by Scott Pampuch)
- 1 large butternut squash, peeled, medium dice
- 1 shallot, chopped
- 3 cloves garlic
- 2 cups Heavy cream
- 3 eggs, whipped
- White pepper + salt to taste
- Two sprigs of thyme
1. Put squash, garlic, thyme and shallot into a saucepan, and just barely cover with heavy cream.
2. Poach over medium heat for about 20 minutes or until squash is soft.
3. Transfer all ingredients to a blender and pass everything through a fine mesh strainer.
4. Add eggs and season to taste with salt and white pepper.
5. Fill ramekins with flan mix. Place ramekins into a deeper vessel (like a hotel pan or some other form of high-edged baking dish), pour hot water up to about half-way up the sides of your flans, wrap tightly in foil and cook in a 425 degree oven for about 20-25 minutes.
6. Garnish with mixed greens, lemon vinaigrette, and golden raisins.
New T-Shirts and Sectional Details
Our new CFO T-Shirt
Thanks to Manwell and Lydia, we are now offering a new CFO t-shirt, loosely based on the Oaklandish shirt design that's popular around our neck of the woods. What you can't see in the photo above is that all of the branches and roots of the tree say either CrossFit Oakland or CFO on them. It's an awesome design by Manwell! The back of the shirt has CFO printed on it.
We're selling the shirts at $20 or two for $30 on a first-come, first-served basis.
NorCal Sectional Stuff
First off, if you didn't see it, there was a post published on the CF Games site, NorCal Sectioanls 101, that discusses the schedule, info for spectators and competitors, and even includes a few pictures of the venue. Read that post here: http://games2010.crossfit.com/blog/2010/03/norcal_sectionals_101/
And here's how logistics will work for us at CFO.
CFO will be bringing:
- 1 tent
- folding table
- a few chairs
- coolers
- camera
- BBQ
- ice
- a few beverages (water provided on-site)
- equipment for warming up
- limited supply of chalk and tape
Athletes and spectators need to bring (as needed):
- additional chairs
- food/drinks
- plates/napkins/silverware, etc
- tape
- chalk
- tunes
- masseuse
- sun-block
- stuffed animal or other "lovey"
- your A-game
Also, because the parking situation will be pretty crazy, it would be wise to carpool with others from CFO. Feel free to use comments to make carpooling arrangements.
It's getting close to game day and I'm excited about Sectionals!
NorCal Sectional Accommodations & Some Old Posts on Standards & Technique
Marc getting tight and right in his set-up for the clean
We're currently working on getting a special rate for the Embassy Suites in Santa Clara for the weekend of the NorCal Sectionals, March 27-28. It's looking like it's gonna be a great deal (we can't say the price until we close the loop with Embassy Suites).
So that we can get a better idea about headcount, let us know if you're interested in getting a room by saying so in comments.
Performance, Standards, and Technique
I have a post brewing on performance, standards, and technique, which is not a new topic, but one that definitely needs to be revisited from time to time.
In the meantime, read over the following classic posts from 2007 and 2008, respectively (I was such a verbose and patient writer back then):
The Numbers Don't Mean Squat, Dec 2007
Performance, Standards, and Form, Sep 2008
Athlete Spotlight: Daniel H!
Daniel picking heavy stuff off the ground at the 2008 CF Games
It is only fitting that today we turn the spotlight on a competitor in the upcoming CF Games Nor-Cal Sectional Qualifier - Daniel H. We are so proud of all of our athletes, which will become very apparent when the CFO crowd is by far the most obnoxious this weekend. But Daniel is one of those guys that very quietly and consistently crushes pretty much every WOD ever written on a whiteboard and it is always a pleasure and privilege to cheer him on.
Daniel is also responsible for the stunning pull-up bars at CFO as well as the racks that hold most of our weights. Seriously, take a closer look - the man is an artist. Daniel is having a busy and exciting 2010. In addition to kicking some serious posterior chain at the Sectionals, he is working on the new Bay Bridge project and getting married to the lovely Candace.
Post your thoughts on this amazing cross-fitter, metal-artist and husband-to-be in comments.
Name: Daniel Hester
Height: 5 ft nothin
Weight: Hundred and nothin
Q: How long have you been a member at CFO?
A: 2.5 years
Q: What is your day job?
A: Bridge Builder
Q: What is your athletic background?
A: Baseball & square dancing
Q: What is your favorite strength move?
A: Bench Press and Olympic Lift.
Q: What is your favorite met-con?
A: Anything that can be done in less than 5 minutes.
Q: What is your proudest (CF) achievement?
A: I met my fiance at crossfit. Does that count? Other than that my proudest achievement is that I consistently dominate Brandon.
Q: Most desired (CF) goal?
A: Squat 400#
Rant or Rave: Rant....You don't want me going down this path. Rave: For as much as I complain, CFO is a pretty special place.
Important Stats:
Deadlift: 50lbs MTB*
Muscle-ups: 12 MTB
225 Bench for reps: 12 MTB
Shoulder Press: 45 lbs MTB
*MTB= More Than Brandon
It's a Done Deal with Embassy Suites
The Embassy Suites in Santa Clara
We received confirmation today on the deal we've been working to confirm with the Embassy Suites in Santa Clara for the weekend of the NorCal Sectionals.
I don't want to publish the price, but it's really good (under $100/night)! The deal is for a King Suite.
Here's what you get:
King Suite highlights:
- Newly renovated two-room suites equipped with refrigerator, microwave, coffee maker, and mini wet bar. Suite includes a king bed and in the adjoining room, a full queen size pull out sofa sleeper. All rooms just went through a 10-million dollar renovation.
- Complimentary full cook-to-order breakfast daily--including omelets, pancakes, French toast, sausage and bacon--all you can eat.
- Daily complimentary Manager’s Reception from 5:30-7:30 – Drinks (alcoholic and non) and light snacks.
- Complimentary parking.
- Two 42” plasma flat panel TVs in each room.
- All new, state-of-the-art Fitness Center complete with new Precor equipment.
- Indoor swimming pool and hot tub.
- Restaurant available for breakfast, lunch & dinner.
- Room Service available daily.
- Gift shop on site.
- Many restaurant options just steps away.
So now we need a final, final headcount. If you're interested, either reply in comments or send us an email. We'll then book the rooms and collect money. Also indicate which nights you want to book (Friday, Saturday, both).
CFO Heat Information
Many of you have been asking about when CFO people will be competing in the workouts this weekend at the NorCal Sectionals. To that end, I thought I'd post everyone from CFO who's competing this weekend, and when they're going.
Men
Marc: 9:20am, 1:20pm
Patrick T: 9:20am, 1:20pm
Serge: 9:40am, 1:40pm
Freddy: 10am, 2pm
Justin: 10:40am, 2:40pm
Dave K: 11:20am, 3:20pm
Jacques: 11:40am, 2:40pm
Daniel: 11:40am, 2:40pm
Manwell: 12pm, 4pm
Raph: 12:20pm, 4:20pm
Connor: 1pm, 5pm
Brandon: 1pm, 5pm
Women
Lydia: 10am, 2pm
Candace: 10:20am, 2:20pm
Journey: 10:40am, 2:40pm
Connie: 11am, 3pm
Kelly: 11am, 3pm
Let's wish our CFO crew luck in comments!
Athlete Spotlight: Alex T!
Alex is one of our evening/weekend regulars who has shown a level of dedication and commitment that is lacking in many people twice his age. Not sure what his mom, Leigh, needed to do to get him in the door, but I do know - he has never looked back.
Alex is consistent, positive and intense when addressing his training. By the way, Alex T is celebrating his 16th birthday on March 23rd. Oh, to have found CrossFit at such a young age! However, would any of us have even seen the value, much less devoted so much time and energy into something that is such hard work?
Anyone who has had the pleasure of meeting Alex knows he is a phenomenal kid with a very bright future ahead of him. It certainly will be our pleasure to watch him grow as a man, as well as an athlete.
Post birthday wishes and words of sage advice to Alex.
Q: How long have you been CrossFitting?
200# x 4 Front Squat
200# x 5 Back Squat
BiWeekly Team Workouts
Steve P getting the record straight
We're going to be rolling out twice-a-week team workouts in the very near future, most likely occurring every Wednesday and Saturday.
Stay tuned!
Gymnastics Seminar at CF Marin This Saturday!
This Saturday, March 13, CrossFit Marin is holding two separate 2.5-hour gymnastics sessions at their facility.
These sessions will be a great way for you to learn the finer points of bodyweight movement via gymnastics-related drills and progressions. Both sessions will be led by Roger Harrell and Andres De La Rosa, two of the top gymnastics coaches in the area (as well as being CF-certified trainers).
The first session is from 12:30pm to 3:00pm. The second session runs from 3:30pm to 6:00pm.
More info can be found here: http://www.crossfitmarin.com/events
The best news is that the cost is only $40, which is an absolute steal for being able to train with these guys for two-and-a-half hours.
I highly recommend attending the seminar!
Tight Hip Flexors?
How do you know if you have tight hip flexors?
a. You have low back pain
b. it is hard for you to keep your torso upright when squatting
c. you keep hearing you have "muted hip function"
d. your pelvis has an anterior tilt
There are many other symptoms. Just try the stretches listed below and see how you feel or if you get a pr on your clean.
Your hip flexors are actually two muscles, the Iliacus and the Psoas Major. The Iliacus originates on your pelvic crest and attaches on the top of the femur, which is the big bone in your leg. The Psoas Major starts at the lumbar vertebrae and attaches to the femur. Your hip flexors flex the hip--they bring your thigh towards the abdomen or abdomen towards the thigh. They are active during knees to elbows, box jumps, dead lifts and sit ups and act as the midline stabilizers during pretty much any exercise we do in the gym.
So how do they get tight? Sitting down puts these muscles in a shortened position. After any extended time in this shortened position, they actually do not want to stretch back to their correct length. When they get tight, they pull on the lower back and cause low back pain. They also pull your pelvis into an unnatural tilt, which all sorts of strange actions on your spine when you load it to press overhead or squat.
Here are some stretches to help loosen your hip flexors:
Weekend Happenings
Vee at the bottom of a clean
A couple weekend reminders...
CF Marin Gymnastics Sessions
CF Marin will be hosting two 2.5-hour gymnastics sessions tomorrow afternoon. One will run from 12:30pm to 3:00pm; the other will run from 3:30pm to 6:00pm. The cost is a mere $40. Check it out!
Touch Rugby Game
D-Sal, Sam, and the rest of our fellow CFOer rugby players will be holding a touch rugby game on Saturday, beginning at 11am. No previous experience is necessary.
From Sam on the game:
For anyone who is bored tomorrow and wants to play some touch (non-tackle) rugby with me and D-Sal's club, here are the details:
Campbell at 11am. If we're not there we'll be around the corner at Lowell Park on 14th. Then to Up and Under for some dynamic Northern Hemisphere Rugby.
Campbell: http://tinyurl.com/llgnq2
It will be lots of fun and very relaxed and non-violent. All are welcome, even if you have no idea what rugby is about. I will be wearing a bright pink jersey, in case you aren't sure.
Enjoy your weekend, all!
Paleo Pie
Looking for something to do with all that Prather ground beef? Make shepherd's pie. Shepherd's pie is a savory casserole made with ground beef and vegetables such as carrots and peas covered with a thick layer of mashed potatoes. Sounds pretty harmless, but most recipes call for butter, cream and flour which can make this seemingly healthy dish not so healthy. I made my own version of the classic shepherd's pie sans flour and cream and loved it! While flipping through Paleolicious: A Paleo Inspired Cookbook today I found a similar recipe. In her cookbook, Erica Saint Clair shares how to make a paleo-friendly pie:
1 head cauliflower
1/4 c coconut milk
2 tbsp olive oil
1-2 pound ground beef
1 large carrot, diced
1 large celery stalk, diced
1/2 onion, diced
1 large tomato, diced
1/2 tsp black pepper
Cooking directions
Preheat oven to 350 degrees. In a large sauce pan heat the olive oil over medium heat. Saute the carrot, celery, onion and tomato for about 5 min, until they soften. Add ground beef and black pepper and cook for 10-15 min, stirring occasionally. Meanwhile steam the cauliflower until it is easily pierced by a fork, about 10 min. In a blender, mix cauliflower with coconut milk and puree. Oil a 6" square oven pan and spoon in beef and vegetable mix. Cover with mashed cauliflower and bake for 20 minutes. Serves 4.
Aside from having an awesome title, this cookbook has a lot to offer! The book has over 60 gluten-free, dairy free recipes along with nutrition facts for each recipe and beautiful, color photographs. Oh and did I forget to mention that the author is a member of Crossfit Boston? You can check out Erica Saint Clair's cookbooks at her website PaleoPantry.
PNF Stretching and Daylight Saving Time!
Before I get into PNF stretching, Daylight saving time starts March 14th at 2 a.m.. Please remember to move your clocks forward before you go to sleep tonight!
Deon stretching Dejuan's hamstrings.
Proprioceptive neuromuscular facilitation (PNF) stretching involves passive and active muscle action and is the most effective of all stretching techniques. PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion. It may be performed without a partner, but it is usually more effective with a partner's assistance. If you chose to try these stretches, please make sure you go slow and communicate with your partner.
There are three different types of PNF stretching techniques, but I will cover only one method. The first phase of the stretch is a 10 second passive stretch (Deon presses Dejuan's leg so that Dejuan experiences a stretch in the hamstring). In the second phase, Dejaun actively extends his hip and presses his leg back towards Deon and holds this isometric contraction for 10 seconds. During the third phase of the stretch, Dejuan relaxes his leg and flexes his hip as Deon presses on his leg for 30 seconds. This allows for a greater stretch of the hamstring than the initial prestrech.
Here are several other PNF stretches:
Quadriceps and Hip Flexors
Calves
Chest
And if you want to see Steve doing the splits....
Albany Bowl Sunday April 11
We're planning an April social gathering at Albany Bowl!
The details:
Where: Albany Bowl, 540 San Pablo Ave, Albany, CA, 94706
When: Sunday, April 11 at 4pm
Cost: $10/person (if group is large enough)
We'd love to get a big turnout for this. The more who come, the lower the per-person cost will be. This is open to all comers. Friends and family are definitely welcome; the more the merrier!
Please post to comments if you'll be coming, and include how many people will be with you.
What's Your Daily Intake?
Most of you are already sold that fish oil supplements are a must but figuring out exactly how much to take can be a bit confusing. A quick google search you get you hundreds of results that can just leave you feeling more confused. So, how much should you take? Well, this depends on who you ask. When it comes to fish oil supplementation there is no one-size-fits-all prescription. There are two things to consider: your health status and how much omega 3 fatty acids you are currently getting from your diet. For example, a healthy individual who eats fish, grass-fed beef, flax seeds, hemp, and algae will not need to supplement as much as a someone eating the standard American diet. The following is a list of some recommended doses from my favorite fat expert Mary Enig, the author of Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils, and Cholesterol and the infamous Barry Sears, author of The Omega Rx Zone.
Mary Enig's recommendations:
The fat expert and lipid biochemist tells us that a healthy ratio of Omega 6 to Omega 3 fatty acids in the body is about 3:1. These are recommendations for cod liver oil, which provides you with fat-soluble vitamins A and D as well.
- Children age 3 months to 12 years: 1/2 teaspoon or 2.5 mL
- Children over 12 years and adults: 1 teaspoon or 10 capsules
- Pregnant and nursing women: 2 teaspoon or 20 capsules
Check out the Weston A. Price Foundation website for recommended brands.
Barry Sear's recommendations:
Dr Sears suggests that you adjust your supplementation to the state of your health (stress, chronic disease, etc.). He strongly recommends only taking pharmaceutical-grade fish oils.
- 2.5 grams/day maintenance dose for relatively healthy people. This is equivalent to 4 capsules/1 teaspoon of pharmaceutical grade oil or approximately 8 capsules/1-2 teaspoon of generic.
- 2.5-5 grams/day to improve cardiovascular health.
- 5-10 grams/day to reduce chronic inflammation and enhance brain function.
- 10-25 grams/day to treat neurological disease.
If you do chose to supplement with fish oil, remember to make sure it is from a reputable manufacturer.
Hope this helps!
Previous CFO Post on Benefits of Omega-3 Fat:
http://www.crossfitoakland.com/archives/2009/01/recently_the_he.html
First Set of Photos of CFO at NorCal Sectionals
Alex was extremely busy this weekend (a ton of photos on Saturday, an Olympic lifting meet on Sunday). Above is a collection of various CFO athletes who competed in the NorCal Sectional Qualifier this past weekend.
Enjoy!
Reminder: Body Fat Testing Thursday on March 18
Just a quick reminder to y'all: Mike from Body Fat Test will be making an appearance this Thursday, March 18, to administer hydrostatic body fat testing. He'll be here from 12pm to 7pm. The cost is $49 if this is your first time getting dunked, $39 if it's a repeat test.
Signing up is easy; we have a binder with available times for testing on top of the bookshelf next to the filing cabinet (where the workout journals are kept). The test itself only takes 15 minutes, so it's quick and convenient.
If you decide to give it a try, just remember to bring a towel and bathing suit!
Athlete Spotlight: Sierra!
Sierra demonstrating how to "sit there and look pretty (strong)"
This week's athlete spotlight shines softly on Sierra. Sierra is a 6am regular, but you can find her visiting other classes on occasion as her schedule allows. She is gracious, kind, funny, a great listener and best friend and true love to her hubby, Lance. Sierra recently made a career change and entered into an intensive nursing program. When asked about this important decision, she stated:
"I was motivated to go to nursing school when I realized that helping to care for people is just a part of my DNA, and serving pizza to the wealthy wasn't making me very happy. I'll be done in 3 years and my dream is to work with the mentally ill who also suffer from addiction issues - in 5 years I hope to be involved in running a methadone clinic/outpatient psych facility. "
As an athlete, Sierra is a tenacious perfectionist. When she wants to master a skill or increase her performance or dial in her technique, she goes after it and after it until it is hers. If you want a real treat - check out her form on push-ups, ring dips or pretty much any movement - perfection has never been more beautiful.
Post Sierra-love to comments.
Name: Sierra Velasquez
Height: 5'2"
Weight: 115 lbs
Age: 35 years
Q: How long have you been a member at CFO?
A: 2 years and 4 months.
Q: What is your day job?
A: Nursing student at UCSF - soon to enter Adult NP / Psychiatric NP Master's program
Q: What is your athletic background?
A: I did NOTHING until the age of 19, then took up running and swimming and became obsessed. Bad knees and boredom brought me to CF, and I've never looked back.
Q: What is your favorite strength move?
A: Are weighted push-ups strength?
Q: What is your favorite met-con?
A: Met-cons give me nervous pee-pee.
Q: What is your proudest achievement (CF)?
A: I can now do box jumps without Lancey and Mikey (literally) holding my hands. Oh! And I've only cried once during a WOD in the last 6 months. Now, that's growth.
Q: What is your most desired goal (CF)?
A: 35# weighted pull-ups - this is the one arena in which I aspire to reach Journey's crazy numbers.
Rant or Rave: Both!
Rant! Crossfit has turned my husband into a beast who can now outrun me. If you had seen us run together 5 years ago, you'd understand my dismay.
Rave! Crossfit has turned my husband into a beast, and it's one of the best little communities on the planet. I am so lucky to be part of it.
Meaningful Stats:
1RM 100lb bench press
5RM 140lb backsquat
I would include my Fran time, but I don't want to intimidate anyone. That's not my style.
Support Sam on Tour de Cure Ride
Long-time CFO member and trainer Sam Larson will be riding in the Tour de Cure, a one-day 100-mile ride in Napa County to benefit the American Diabetes Association, on May 2nd. He will be riding with Team Wolf, made up of training partners at Suigetsukan dojo.
You can make a donation to support his fund-raising efforts at his page here.
Let's give Sam words of encouragement in comments, as well as any advice on managing a long-distance effort of this sort.
