Monthly Archives: January 2007
Jan 20th, 2007

Moving In


The beginnings of our new CFO office

The move has begun!

Today we set up our desk and filing cabinet (so that we can better keep track of all of our client performance data).

Tomorrow the rubber mats for the floor arrive.

And next week more equipment arrives: more bars, more bumper plates, and a giant pull-up rig that will support scores of people at once!

Oh, and there’s some random mop bucket there, too.

Comments: 13
Read More
Jan 18th, 2007

What a Difference Three Months Makes!

Left: Annie, October 2nd 2006 (first day of CrossFit)
Right: Annie, January 15th, 2007

I think this is one of those pictures that speaks a thousand words. ‘Nuff said.

Comments: 22
Read More
Jan 18th, 2007

Umami=Intangible Satisfaction

Umami is a Japanese word that roughly translates into English as “robust” or “delicious.” Umami can also be described as heartiness, savoriness, or fullness of the mouth.

Spicy Broccoli w/ Anchovies, Shallots, Garlic, and Toasted Almonds

Steam broccoli
2-3 Tbs EVOO
3 gloves garlic
Tin of Anchovies
Red Pepper Flakes
saute 2-3 minutes
add shallots (finely chopped)
saute another 2 minutes
Toss in Broccoli and coat with sauce
sprinkle with Toasted Almonds

More on Umami:

Share your Zonerific recipes in Comments.

Comments: 4
Read More
Jan 17th, 2007

The 5 Gymnastics Skills Every CrossFitter Should Have


With the move to our new place, we’ll be able to devote more time to practicing numerous skills that we’ve neglected thus far.

Chief among those neglected skills are the gymnastics skills that are so foundational to well-rounded fitness.

Before visions of men and women running around in tight pants or leotards enter your head, let me clear up for you what I mean by gymnastics training, specifically as it applies to CrossFit.

Our use of gymnastics here simply refers to the cadre of bodyweight exercises that develop the neurological skills (accuracy, agility, balance, and coordination) we covet as CrossFitters. And make no mistake, you’ll also develop a good deal of strength and flexibility through training for these gymnastics skills.

So without further adieu, here are the five gymnastics skills that will deliver the most bang for the buck in terms of all-around fitness:

1. Handstand

The handstand is a feat in and of itself, but is also important because it’s a gateway movement that leads to so many other skills. Become proficient at handstands on the floor, on the rings, on park benches, wherever. And don’t try and do handstand walking before you’ve mastered the handstand hold. Trying to walk on your hands prior to learning how to hold your body still in a beautiful handstand is akin to learning how to power clean prior to learning how to squat clean. The former will undermine, and in most cases delay, the development of the latter.

Beast Skills Tutorial on the Handstand

2. Kipping Pull-Up

The reason we love the kipping pull-up is not because it’s a cheating pull-up, as so many think. We love it because it’s a beautiful little move that requires full-body coordination. Learning how to properly kip will also have carryover into areas you might not expect, such as activities that involve jumping, throwing, or striking.

Eva T (CrossFit Santa Cruz) on the Kipping Pull-Up

3. Muscle-Up

Everyone’s favorite exercise at CFO. It’s simply greater than the sum of its parts, so much more than a pull-up and a dip combined. There’s a nice little bit of kinesthetic awareness required to pull the muscle-up off initially, and then later to be able to do a muscle-up for multiple reps.

CrossFit Journal Article on the Muscle-Up

4. Rope Climb

First learn how to safely lower yourself on the rope from the floor. Then learn how to climb the rope with your feet. Then learn how to climb the rope without your feet. Then do it multiple times without stopping. Pull-ups will become child’s play at this point. It’s as simple as that.

Speed Rope Climbing (Those Crazy Czechs)

5. Pull to Inverted Hang

This skill will lead to the front lever, and more importantly, it’s a killer of a core exercise if you lower yourself slowly from the inverted hang position back down to the hang position.

Picture and Description of Pull to Inverted Hang from

Post questions, comments, or plans of attack for attaining these skills to our Comments section.

Comments: 6
Read More
Jan 15th, 2007

“Fat” FGB

We did the first actual workout of the Strength Program today.

“Fat” FGB
Rower on “10”
SDHP 95#
Jump to 26″ box
Push-Press 95#

Leo: 214
Max: 186
Chad: 176
Sam: 161
Carlo: not done yet
Charles: Not done yet

Yesterday we did the “CrossFit Oakland Total”, which is the CFT + bench press.

Name Squat Press Deadlift CFT Bench CFOT
Carlo 230(PR) 105 280(PR) 615 (PR) 135 750
Chad 170 100 290(PR, 2x bw) 560 (PR) 125 675
Leo 195(PR) 130 275 600 (PR) 190 (PR) 790
Max 235 145 365(PR) 745(PR) 230 975
Sam 250(PR) 95 365 (2x bw) 710(PR) 180 890

Comments: 16
Read More
Jan 14th, 2007

Two Weeks and Counting…

CFO’s New Box and a contemplative Jonathan (thinking bathroom design)

We will open our new facility on February 1st, 2007!

Tire flipping, multiple person kipping, o-lifting pods, showers, I-beams…just a few of the many new toys and amenities will will be offering in our new facility on 967 Grace Street!

Please let Nicole know if you would like to volunteer some time and muscle mass to one of the many projects we have to accomplish before the end of the month.

Comments: 5
Read More
Jan 14th, 2007

X Marks the Spot


CFO has found a new home!

We’ll be located at 967 Grace Ave in an 1,800 sq ft warehouse of our very own.

We’ll be sure and post pictures over the next couple of days, but for now, you’ll have to settle for the map of our location.

Our official move-in date is February 1 but we may start running some evening classes there in a week or so, if we can get a bare-bones set-up done in the next few days (no guarantees on this, though).

We’re planning a special, grand-opening workout on Saturday, February 3 so that we can really break the place in. There are even rumors that tasty food and beverages will be served afterward.

For a full-size Google map (because we know you’re dying to find out how close the new CFO is to your home), click here.

TG/HDL Ratio is King

I was recently re-reading Barry Sears’s The Omega Rx Zone, in particular the chapter titled “How To Build a Better Athlete” (I’ll be discussing this chapter in my next post).

While reading through the book, I passed by the section of the book where Sears discusses a simple measure that can be highly predictive when it comes to measuring one’s health. The good news is that it’s easy to do. All you need to do is have a blood test done (everyone, no matter who they are, should be getting a blood test done at least once a year).

The measure he discusses is TG/HDL, which is simply your triglyceride level (TG) divided by your high-density lipoprotein level (HDL, the “good” cholesterol). Both of these levels are reported on a standard fasting blood lipid profile.

Sears uses the following benchmarks to diagnose health:

  Diseased (Already Have a Chronic Disease) Poor (On a Path to Chronic Disease) Good (On the Path to Wellness) Ideal (State of Wellness)
TG/HDL Value 4 or Greater 3 2 1

Everyone who trains with us should aim to get their TG/HDL ratio somewhere between 1 and 2. The good news is that in order to do this, all you have to do is follow our exercise- and nutrition prescriptions.

I’ll be reporting my TG/HDL ratio when I get the results next week. If you’re comfortable doing the same, and have the numbers available to you, post the ratio to Comments.

Comments: 4
Read More
Jan 13th, 2007

CrossFit Anywhere

Eve and I were away from any semblance of a Gym at Christmas, so we came up with a variety of workouts to keep us from turning to mush. Pictured here is a 5 mile hike with 2200′ total elevation change carrying a 10# med ball and switching off carrying it every 2 minutes. Harder than it sounds, especially as there is 800′ of vertical ascent in .5 mile at the beginning.



Post your most creative CrossFit workouts. Difficulty level: no fixed equipment allowed (unless you dragged a C2 up a mountain or something).

Comments: 6
Read More
Jan 12th, 2007


Peter doing some one-arm snatches!

WOD for Friday, January 12, 2007

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps

Post weights to Comments.

Comments: 10
Read More
Jan 11th, 2007

The Insult That Made a Man (or Woman) Out of (Your Name Here)


Tired of getting sand kicked in your face at the beach? OK, well, say there was a beach that was not freezing 355 days a year, would you be tired of getting sand kicked in your face at it? Seriously it’s time to take six weeks to pack on some serious mass, by which I mean up to 3 pounds. That may not sound enormous, but it will make a big difference: you don’t actually have that much muscle. Mostly we are bone, fat, organs, etc. So 3 lbs of contractile muscle is more than you might think.

In that vein we are offering a 7 week pure strength program. Cost will be $35.00 for all 7 weeks, to cover the additional 2 hour Sunday class. We need a minimum of three people and a maximum of six. We ask that if you do do this you commit at the very least to doing all 7 Sunday classes. If at all possible you should come to the Monday and Friday classes as well, which will be offered at 6AM, 7AM and 8AM. Once we have our new facility it may be possible to add an evening session for “make-up” classes.

For more information please refer back to this post.

The Schedule can be found here and in the extended entry.

The Tracker can be found here.

The Introduction Letter can be found here.

The One Rep Max Calculator can be found here.

Please RSVP here.

Comments: 16
Read More
Page 2 of 3123