Welcome to CFB/SoCal Strength & Conditioning
We are not a typical gym. We run outside. We don't watch TV while we workout...it is a distraction. Clothing is worn for function and comfort, nobody cares what you're wearing or how cute you look. Do not be intimidated; we train everyone and anyone willing, any fitness level, from any background. Our members are our family and community. We believe that everyone is an athlete. We work to increase your athletic ability by utilizing constantly varied functional movements like pushing, pulling, squatting, lifting, running, executed at high intensity. We will help you reach your goals by increasing the 10 physical skills of an athlete including: strength, power, speed, endurance, stamina, flexibility, coordination, agility, balance and accuracy. Whether starting from step one or improving an already elite athlete our programming can help you achieve success.
We only offer guranteed results for those that want to work. Come experience the difference.
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Saturday, 09.04.10: Labor Day
We have special class times for Labor Day.
Check the schedule for changes.
Friday, 09.03.10: Look Good Naked
"...If you want to look good naked...the main things you need to do are drink more water more frequently, eat fewer calories and fewer carbs, and put the carbs near the workout. That basically it..."
Wednesday, 09.01.10: Distance Running Diet
Fact or Fallacy?
"Concentrate on carbohydrates...The recommendations for a healthy diet suggest 15 to 20 percent proteins, 30 percent fat and 50 to 55 percent carbohydrates. But all carbohydrates aren't created alike. There are simple and complex carbohydrates. Simple carbohydrates include sugar, honey, jam, and any food such as sweets and soft drinks that get most of its calories from sugar. Nutritionists recommend that these simple carbohydrates make up only 10 percent of your diet. It's complex carbohydrates you should concentrate on--the starch in plant foods--which include fruits, vegetables, bread, pasta, and legumes...Endurance athletes in particular benefit from fuel-efficient complex carbohydrates because of the extra calories burned each day. You need to aim for even more total carbohydrates than the suggested 50 percent. You can eat (in fact, may need to eat) more total calories without worrying about weight gain. The average runner training for a half marathon and running 20 to 25 miles a week probably needs a daily caloric intake near 2,500 to maintain muscle glycogen stores. As your mileage climbs beyond that, you need to eat more and more food, not less. In all honesty, this is why a lot of runners run, and why they train for marathons. Their common motto is, "I love to eat."...Some people seeking to finish their first marathon, however, are more than 15 pounds overweight--or they think they are. So they also attempt to lose some additional weight by dieting. To a certain extent, this isn't a bad idea, assuming you choose your diet prudently. Those who choose a fad diet that lowers carbohydrate intake make a major mistake. That's because most fad diets fail to provide enough energy for endurance activities. Stay away from the so-called "Zone," "Adkins," or "40-30-30" diets Their emphasis on low carbohydrates is merely a short-term fix to losing weight"
Monday, 08.30.10: San Francisco CrossFit
Kate, Ben, Jesse and John were in SF this weekend hanging with Kstar and crew from San Francisco CrossFit.
Thanks for the good times!
Saturday, 08.28.10: Mobility WOD
Please make sure to check out the genius that is Kelly Starrett.
Kelly's new project is called MobilityWOD.com.
Please check it out and show your support.
Wednesday, 08.25.10: More on Fructose
“Obese people who drink fructose-sweetened beverages with their meals have an increased rise of triglycerides following the meal, according to new research from the Monell Center…"Increased triglycerides after a meal are known predictors of cardiovascular disease," says Monell Member and study lead author Karen L. Teff, PhD, a metabolic physiologist. "Our findings show that fructose-sweetened beverages raise triglyceride levels in obese people, who already are at risk for metabolic disorders such as cardiovascular disease and diabetes…Triglycerides are manufactured by the body from dietary fat and are the most common form of fat transported in blood. Although normal levels of triglycerides are essential for good health, high levels are associated with increased risk for atherosclerosis and other predictors of cardiovascular disease.”
Fructose-Sweetened Drinks Increase Non-Fasting Triglycerides in Obese Adults - Science Daily
"The recent increase in fructose consumption in industrialized nations mirrors the rise in the prevalence of hypertension, but epidemiologic studies have inconsistently linked these observations...These results suggest that high fructose intake, in the form of added sugar, independently associates with higher BP levels among US adults without a history of hypertension."
Increased Fructose Associated with High Blood Pressure - JASN
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