Got a shoulder thing? Check out CrossFit Oakland’s shoulder clinic recap post, complete with photos and descriptions of exercises to strengthen and support your shoulders. Good stuff there. Come into the box early or stay late to complete these exercises on a regular basis, especially if you’ve got crunchy or painful shoulders that limit you in daily life or in training.

The date for the 2nd annual NorCal 40s has been announced: Sunday, January 29th, 2012! This is a CrossFit competition specifically for athletes ages 40-49, and last year was held close to home in Novato at TJs Gym. There hasn’t yet been info released other than the date, but this was a fun event last year. If you’re in your 40s and can generally do WODs as prescribed, this is for you!

On Saturday, September 3rd, CFSR will run the 31 Heroes WOD “to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.” You pay $31, get a t-shirt and do the workout, and your money goes to these families. Register here. Can’t be in class but want to participate? Donate here.

Then, on Saturday, September 17th, CFSR will participate in Fight Gone Bad 6, benefiting Camp Patriot, a non-profit that takes disabled U.S. Veterans on outdoor adventures; Infant Swimming Resource with CrossFit Kids, which provides swimming lessons to kids as part of a drowning-prevention initiative; and the Warrior Foundation, which provides a college education for the  children of U.S. service men and women killed at war. There are prizes awarded to FGB participants who raise the most cash for these causes. Register here.

There’s a bunch of new cookbooks coming out of the Paleo/Primal world. Woo-hoo! Check out Make It Paleo: Over 200 Grain Free Recipes for Any Occasion. A perusal  of the authors’ blog plus the preview of the book are plenty of evidence that this is going to be a really good one, worth pre-ordering.

Next is Paleo Comfort Foods: Homestyle Cooking in a Gluten-Free Kitchen also available for pre-order. Here’s a look inside that book. And like the first book mentioned above, this one is written by a couple that has a blog with recipes you can check out.

And last but not least, a great chart from Balanced Bites showing us the quantity of carbohydrate and nutritional value of various vegetables and fruits. Lots of things to take away from this chart. We can see one reason why, for example, sweet potatoes are preferable to white potatoes as a post-workout food for glycogen replacement. The sweet potato is micro-nutrient rich while the white potato is relatively void of nutritional value. Check it out for yourself to help you make informed choices and good choices in your eating.