Monthly Archives: June 2007
Jun 30th, 2007

Moving In


Nicole and Franklin pondering…ummm…something

Day 1 was a huge success! We moved everything out of our old space and into our new one in only two trips. Plus we got all of the mats and weightlifting pods laid down.

Now we just need to polish up the place a bit, organize it a tad, and add a few special touches here and there (hint: you’ll no longer have to hunt around for that special 20-pound dumbbell, hidden underneath all the 15-pounders and 50-pounders).

A big thanks to Joe P, Tim, Andrea, Shira, Casey, Tom, and Bryan for showing up and helping out.

On to Day 2!

Your Gymless WOD for Saturday:

How many rounds in 20 minutes can you do of the following?
* Walking Lunge 100 feet
* 15 Push-Ups
* 15 Jumping Squats

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Jun 29th, 2007



Frequently called the sixth sense proprioception is the sense of position and movement of the limbs and the sense of muscular tension. The awareness of the orientation of the body in space and the direction, extent, and rate of movement of the limbs depend in part upon information derived from sensory receptors in the joints, tendons, and muscles.

Photo: Negro Gato

WOD Friday June 29

3 Rounds

Run 800 meters
50 Air Squats

Post your times to comments


CFO will be closed Friday June 30 and Sat July 01. We will reopen Sun July 02.

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Jun 27th, 2007

Guest Appearances

Nathan Jeffers and Family

The Jeffers family paid CFO a visit yesterday and joined us for the “Troublesome 250”.
They have recently opened a CrossFit Affiliate in Portland called, Everyday Athlete. We wish them luck on their new venture and promise to send some CFO athletes their way soon.

The Troublesome 250 (As Rx’d):

25 Pull-Ups
50 Deadlifts @ 135#
50 Box Jumps @ 24″
50 Floor Wipers @ 135#
50 DB Clean-n-Jerks @ 40#
25 Pull-Ups

Our “Shopping in the Zone” fieldtrip was a good one, and for those of you who want a follow-up or some reminders on recipes mentioned amidst the crowds, please feel free to email us:


We are closed for moving on Friday and Saturday–Looks like Fight Gone Bad on Sunday morn’!

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Jun 27th, 2007

Two Trainees Take on Troublesome 250

(Sorry, I couldn’t help myself with the title of the post and went all crazy with alliteration.)

Theresa and Andrea decided to take on the “Troublesome 250” today, which is loosely based on a workout that was done by the actors of the movie The 300.

The Troublesome 250 (As Rx’d):

25 Pull-Ups
50 Deadlifts @ 135#
50 Box Jumps @ 24″
50 Floor Wipers @ 135#
50 DB Clean-n-Jerks @ 40#
25 Pull-Ups

Great work, Theresa and Andrea.

And yes, Andrea, the song on the video is for you!

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Jun 26th, 2007

CrossFit Oakland Olympic Weightlifting Team

A reminder CrossFit Oakland is sponsoring an Olympic Weightlifting team that will compete at regional meets. Please post to comments or let Mike or Nicole know if you would like to join the team and compete in Olympic weight lifting competitions.

Check out this inspiring story on Natalie Woolfolk who literally moved from a garage gym to the Olympic Training Center.

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Jun 24th, 2007

Forget Crunches

THE AB WARS-Interesting article about the correct use of the abdominal wall during movement and exercise.

This Week at CFO:

Trader Joe’s Zone Shopping at 7P.M. on Wednesday the 27th–We will be meeting at the TJ’s in Emerville at 7p.m.. Rumor has it that they will be preparing a Zone snack for the masses that evening in honor of our arrival.

Friday the 29th and Saturday the 30th we will be CLOSED for the move, but will be posting WOD’s that require no equipment.

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Jun 24th, 2007

Finishing Touches


Franklin, Nicole, and Mike outside the new home of CFO

The finishing touches are being put on our new box so that we can have the place ready for workouts next Sunday, July 1 (e.g., a fresh coat of paint, touching up the floor, etc.). It’ll be the perfect way to start the month!


We’ll be closed Friday, June 29 and Saturday, June 30 as we ready the new space for full-fledged CrossFitting. We’ll be moving stuff from our old box to the new box beginning 7:00 a.m. on Friday, and you’re most welcome to come help!

Post to Comments your requests for an opening-day WOD.

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Jun 23rd, 2007

A moment to reflect

Our feelings and thoughts are with the fiends and family of the fallen Charleston South Carolina firefighters and their loved ones.

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Jun 22nd, 2007

Bye, Bye Grace Avenue!

CFO’s New Box!

Our last week on Grace Avenue is upon us! We are really excited about our new facility–3,200 sq. ft, roll-up door, grappling/gymnastics room and lots of wall ball targets!

Please note that we will be closed for the move on:

Friday, June 29th
Saturday June 30th

For those of you who have kindly offered to help us move, the big day is Friday. Truck arrives at 7a.m. and we won’t stop until we’re done!

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Jun 21st, 2007

2 Spots Left for Olympic Lifting Clinic


If you’re interested in participating in this Sunday’s Olympic Weightlifting Clinic with Jim Schmitz, there are two spots left. The cost is $100 for CFO members and $125 for those who are not CFO members.

The clinic runs from 11:00 a.m. to 2:00 p.m. this Sunday, June 24.

If you want to take part in the clinic, send an email to or call us at (510) 595-9348.

And get ready for some pushing of your bodyweight around tomorrow:


21-15-9 reps of:
Handstand push-ups
Ring dips

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