Monthly Archives: July 2007
Jul 30th, 2007

Oyster Race in SF!


We have registered 4 CFO Teams for the Oyster Racing Series in SF on October 14th, 2007!

We have the beginnings of a 5th team, but will need one more member to complete the triad–any takers? Also, we need 4 volunteer support/volunteer people to help out.
Q: What does a support person do?
A: A support person can assist in the transition area by preparing your gear, hydration, food, etc. They are not allowed out on the course to assist you. They are not mandatory to compete in the race. Support people can be any gender (i.e. female support person for an all male team or vice versa).

Sept. 11th / 7:00pm – Pre-race seminar: “Cracking the Oyster”. Learn the ins and outs of the Oyster from our pro athletes. Held at REI downtown (840 Brannan St.). We will arrange a carpool when we get closer to the date…

Please post to comments if you want to complete the 5th CFO Team or if you are interested in being a support volunteer the day of the race.

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Jul 30th, 2007

Rippetoe on Basic Barbell Training


Mark Rippetoe lecturing during this past weekend’s CrossFit Powerlifting Seminar

Just got back from San Diego a few hours ago (thus the late post) where I spent the weekend helping out at the CrossFit Powerlifting Seminar taught by Mark Rippetoe and Lon Kilgore, co-authors of Starting Strength and Practical Programming (two books that should be a part of everyone’s library).

It was a great honor and privelege to be able to participate in the seminar. I learned a lot and can’t wait to share my knowledge with everyone else at CFO.

The seminar covered Rip’s and Kilgore’s complete system for teaching the following 5 exercises: back squat, shoulder press, deadlift, bench press, and power clean. I highly recommend the seminar to anyone who has a chance to go.

Today’s WOD

22-16-10 Reps for Time:

Handstand Push-Ups

Divide pistol total between both legs evenly (e.g., for the first set, you’d do 11 pistols with your left leg and 11 pistols with your right leg).

We’ll be working the following skills:

Kipping Pull-Ups
Handstand Push-Ups

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Jul 29th, 2007

Forget about plain Chocolate Milk

Chocolate Milk is one of the most under appreciated sports drinks out there, six-time Olympic gold medalist Michael Phelps was seen chugging down liters of the stuff at the world championships where he crushed his own world record by more than 2 seconds.

At CrossFit we turn thing up a little on conventional wisdom, to this end I would like to name Spicy Hot Chocolate the official sports drink of CrossFit Oakland.

Post your first Spicy Hot CrossFit workout to comments (For me it was the first time I did Fran as Rx’d I knew I was on to something that would change my life)

Comments: 11
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Jul 27th, 2007

Guess Who?

The first well deserved bar muscle up by this mystery CrossFitter…guess who to comments.

Comments: 8
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Jul 27th, 2007

On Marriage and CrossFit


My brother-in-law and sister after their wedding ceremony today

My sister, Lara, and my brother-in-law, Michael, two of the people I love most in this world, got married today. And I was lucky enough to be there in attendance.

After the ceremony and well before I had my one drink of the evening (sorry, I’m a lightweight), I got to thinking about some of the parallels between success in marriage and success in CrossFit.

First and foremost, both require firm commitment in order for there to be any success. In marriage, it’s about a commitment to each other and a commitment to the relationship. In CrossFit, it’s about a commitment to one’s fitness and well-being.

Both endeavors are not always easy. There will be challenges, many challenges, in fact. It may even hurt from time to time. In the end, though, there’s an understanding that entering into marriage, or engaging in CrossFit, will yield a net-positive outcome, and that the individuals involved will be better off for having taken that step (again, whether we’re talking marriage or CrossFit).

And finally, there’s some discipline required for success. Success won’t happen by accident in either endeavor. It takes consistency and effort.

Well, enough babbling from an older brother…

I couldn’t be happier for Lara and Michael. Congratulations!

Comments: 10
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Jul 26th, 2007

Dogtown Grappling Club

Yes, that is right, starting next month we will have regular grappling and self defense classes in our upper room. Please come in and check out the “Dogtown Grappling Club” in action.

Rest Day WOD

Practice overhead squats, working up to a 15 rep max.


“Little Nancy”

3 Rounds for Time:

Run 400m
15 Overhead Squats @ 75#

Additional Finishers:

50 perfect Abmat sit-ups
50 unbroken wall ball shots

Comments: 9
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Jul 25th, 2007



Annie and a 32KG KB Swing

We have been getting some very positive feedback from CFO members who are experiencing health and fitness breakthroughs as a result of CrossFit programming. Changes in bodyweight composition, overall improvements of the metabolic health profile, and PR’s being set in sport specific events.

Post to comments three ways CrossFit has impacted your life.

Comments: 4
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Jul 24th, 2007

Upcoming Events at CFO


The Saturday 10 a.m. class after Fight Gone Bad this past Saturday, July 21

Upcoming Events Here at CFO

We have a number of events planned over the next month.

Without further adieu, here goes.

Free Chiropractic Adjustments on Wednesday, July 25

CrossFitter and chiropractor Allen Currano has graciously agreed to give CFO members chiropractic adjustments this Wednesday, July 25. The cost is free to all CFO members and Allen will be giving adjustments beginning at 8:00 p.m. on Wednesday. Come on by!

Rowing Clinic August 11 from 11:00 a.m. to 1:00 p.m.

We’ll be hosting a Concept2 rowing clinic Saturday, August 11 from 11:00 a.m. to 1:00 p.m.

Ian Simpson will be coaching us on the finer points of rowing, so whether you’re looking to learn proper technique for the first time or are looking to enhance your current technique, this clinic is for you.

A little bit about Ian:

Ian Simpson is coach of the varsity junior womens team at the Oakland Strokes rowing program based out of the Jack London Aquatic Center on the Oakland Estuary. Prior to arriving in Oakland last September, Ian headed the Long Beach juniors program for a number of years, guiding the women’s team to a couple of national championships.

Before coaching juniors, Ian was a resident coach at the US Olympic Training center in Chula Vista with the US Women’s National Team, where he helped prepare the rowers for the 2000 Olympic Games, ran selection and preparation camps for World Championships and Pan American Games teams, and coached at World Championships and other International Regattas.

WOD-Off on August 11 Starting at 6:00 p.m.

We’ll be having our next WOD-Off on August 11 beginning at 6:00 p.m. We’ll be running it in heat fashion, just like we did with Fran for our first WOD-Off. And as with the first one, we’ll be holding a potluck with all kinds of yummy food and beverages afterward.

The workout for the WOD-Off will be Helen (3 rounds of run 400m, 21 kettlebell swings, and 12 pull-ups), which many of you were exposed to earlier today.

Come ready to work out, eat, drink, and be merry!

Nutrition Seminar August 18 from 11:00 a.m. to 1:00 p.m.

We’ll be holding a FUEL (Feeding U Energy for Life) Seminar on August 18 from 11:00 a.m. to 1:00 p.m.

We’ll have plenty of real-world results to share, since Nicole and I will have been about 5 weeks into our strict Zone eating at that point.

Plus as usual, we’ll be covering a host of topics, including but not limited to:

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

To register for any of the upcoming events, contact us by phone at (510) 595-9348 or by email at

Comments: 6
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Jul 23rd, 2007

Who is ready for some Olympic lifting?


Who would like to come check out some of the local talent or test their Oly skills? The Tommy Kono Open is being held in Sacramento Aug 4, 2007. The event will follow USAW weightlifting rules; the lifts will be the Snatch and Clean and Jerk.

If you want to attend/compete please post to comments.

Comments: 10
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Jul 22nd, 2007

The most seminal piece


Nutrition is the most fundamental component of performance and body composition change efficacy. What are you eating daily? What do you consider “healthy”? When do you feel most challenged to to the right thing in regards to your intake?

Share it here; a day in the life of you…

Post your daily intake to the CFO website…and get some feedback about your fuel intake, we can help you!

CrossFit Nutriton:

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