Monthly Archives: February 2007
Feb 28th, 2007

F.U.E.L. Seminar

3 Block Zone Meal: Sweet potatoes, brussel sprouts, steak and shitake mushrooms!! Yum! Yum!

F.U.E.L.-Feeding You Energy for Life!

March 17th, 2007
12 p.m. to 1:30 p.m.

The costs are as follows:
$60.00 for CFO Members and Affiliate Members
$75.00 for non-CFO Members

We will be offering information on changing body composition (both weight gain and loss) and the appropriate micronutrient and macronutrient ratios to facilitate increased athletic performance.

There will be no “diet” or faddish ideas discussed: we will provide you with sensible, balanced and scientifically sound concepts for lifetime fitness and health. However, as you might expect from CrossFit, there will be some ideas that fly in the face of conventional wisdom, and are light-years ahead of conventional thinking about food.

Some of the topics we will cover:

Strategies for healthy eating in the real world
Foraging in the urban jungle
How to eat “in the Zone”
Fat is not the enemy
Real World Eats
The real deal on carbs
Real women eat real food
Top Fuel eating for serious athletes
Adult Beverages 101
Paleo/Zone (the ultimate fuel for athletes)
Hormonal effects of food
Disease prevention with food

We will be providing lunch so please RSVP no later than March 10, 2007

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Feb 27th, 2007

CFO Takes on Cindy

We captured this footage during our 10:00 a.m. class this past Sunday. Everyone put in a phenomenal performance. We got to witness the Assassin put up a a score of 20. Sadly, he’s left us for the big waves of Indonesia on a surfing safari.

And congrats to the women of CFO who are becoming regular kipping pull-up specialists.

Way to go, everyone!

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Feb 26th, 2007

Berkeley All Blues Oly Lifting Clinic


CrossFit Oakland had the wonderful pleasure of hosting the Berkeley All Blues Women’s Rugby Club this weekend for a two-day Olympic lifting clinic.

Thanks to each and every All Blues athlete who participated. The positive attitude, willingness to learn, and athleticism that everyone brought to the table made our jobs easy. We’re looking forward to having you back for a second go-round!

We’ve added a link to the Berkeley All Blues website under “Friends” on the left-hand frame of our page. It would be great if CFO members could get out there and support the All Blues (including our very own Candace Hamilton) this year as they strive to take back the National Championship (they were unseated as national champs for the first time in nine years last season and are hungry to reclaim the title).

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Feb 25th, 2007

Strength Program Inital Results

The Mighty Strength Program has come to a close (pending Carlo’s and, possibly, Leo’s results). The effect of specializing was very interesting for us as CrossFitters. We ended up, as Mike put it, “Bigger Fatter Stronger”. Much stronger in fact, but, as expected, deconditioned. So now we find out if we can keep our greatly improved strength and regain, or improve upon, our previous conditioning level.

Name Squat Press Deadlift CFT Bench CFOT
Carlo 1-10-07 230(PR) 105 280(PR) 615 (PR) 135 750
Carlo xxx xxx xxx xxx xxx xxx
Chad 1-10-07 170 100 290(PR, 2x bw) 560 (PR) 125 675
Chad 2-24-07 200 (PR) 110 (PR) 300(PR, 2x bw) 610 (PR) 150 (PR 1x BW) 760 (PR)
Leo 195(PR) 130 275 600 (PR) 190 (PR) 790
Max 1-10-07 235 145 365(PR) 745(PR) 230 975
Max 2-24-07 300(PR) 165 (PR) 395(PR) 860(PR) 245 1105(PR)
Sam 1-10-07 250(PR) 95 365 (2x bw) 710(PR) 180 890
Sam 2-24-07 275(PR) 105 (PR) 395 (PR) 775(PR) 195(PR) 970(PR)

Overall Strength Increases:

Chad: 11%
Max: 12%
Sam: 8%

Overall Bodymass Increases:

Chad 145 > 148 (probably all lean mass)
Max 186 > 194 (of which 5.5 lbs was lean mass)
Sam > 177 > 185 (mostly lean mass)

More to come, plus footage of some of our more interesting (painful) moments, such as the “Mile of Misery.”

Sam was held back a bit by a peculiarity in his pressing strength, but overall we were all very satisfied with our newfound “strengthiness”. Now back to the regularly scheduled WODs.

Post opinions on periodization vs. “straight” CrossFit.

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Feb 24th, 2007

It’s Fun When It’s Fun, Too

Full-Size Version of Video

The video pretty much sums it up: CrossFit Oakland is a fun place to train with a great community. We thought we’d give you a little taste of what goes on during those late afternoons when nearly everyone’s gone home or back to work.

And kudos to Shira for being such a great sport (she actually did get double muscle-ups but we didn’t get it on camera).

Post to Comments your funniest CrossFit experience(s).

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Feb 23rd, 2007

The Heavy Overhead Squat

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.

This functional gem trains for efficient transfer of energy from large to small body parts, the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.

The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power, unsurpassed.

– From The Overhead Squat
CrossFit Journal Issue 36

What is the most challenging part of an overhead squat for you? Post to comments.

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Feb 18th, 2007

Got Kips?

It took Scott (who happens to be on an impressive fitness trajectory) approximately seven days to go from zero to super-crisp kipper! Now the sky’s the limit and his first muscle-up is not far in the distance. Excellent work Scott, your gains are inspiring!

Post your kipping status/experience/advice to comments.

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