Monthly Archives: September 2007
Sep 29th, 2007

Fight Gone Bad at CrossFit One World


A great workout for a great cause: Fight Gone Bad for Athletes for a Cure

Fellow CFOers Lau and Loren are headed down to CrossFit One World in Union City tomorrow (Saturday, Sept 29th) to take part in the Fight Gone Bad workout and fundraiser that benefits the Athletes for a Cure foundation.

I’d like to urge as many other CrossFitters as possible to join in on the fun with Lau and Loren. The more the merrier, and even if you don’t want to work out, you can join in as a cheerleader.

The whistle blows for the first round of Fight Gone Bad at 3:00 p.m. and the workout will be followed by a potluck.

For more information on the event, check out the post here:

In addition, Lau put some information up on our community bulletin board regarding the workout, so check it out if you’re interested in joining the two of them for Fight Gone Bad.

And Lau and Loren (and anyone else who joins them), represent CFO and post a 300 score!

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Sep 28th, 2007

T’s Have Arrived!


We have just received our first run of CFO t-shirts, men’s and women’s (extra long) styles in kelly green, turquoise, pink, and black! We printed three:




T’S are $20!

Comments: 2
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Sep 27th, 2007

Fab 40!


Theresa T taking the guns out of their holster

For those of you who don’t already know, Theresa turned 40 yesterday. Theresa’s a model of consistency, hard work, and positive attitude. She’s worked for–and achieved–awesome results (multiple kipping pull-ups, dead-hang pull-ups, bar muscle-ups, etc.) in the few months she’s been here.

The only problem with Theresa’s stellar gains in fitness is that she’s really gonna have to come up with something special now for her 41st birthday (can you say ring muscle-ups or bodyweight overhead squat?).

Theresa and Jacques are going to be doing the Filthy 40 during the 7pm class this Friday night. Let’s have as many people join them as possible (either at 7pm or throughout the day).

Filthy Forty:

400M Run
40 Double-Unders
40 V-Ups
40 Burpees
40 Kangies
40 Push-Ups
40 Squats
40 Vertical Jump
40 Double-Unders
400M Run

Post to comments birthday wishes and congratulations for our very own Theresa T!

Comments: 13
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Sep 25th, 2007

Yet Another CrossFitter Getting Dead-Hangs!

Vanessa wanted to try and get one dead-hang pull-up earlier this morning during her goal training session. She apparently didn’t realize her own strength, though, and went ahead and got three!

Congratulations, Vee, and keep up the hard work!

Comments: 8
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Sep 24th, 2007

Nero and Lightfoot


We would like to thank and acknowledge Justin Nero and Charles Lightfoot (both Oakland Firefighters) for their continued support of CrossFit Oakland. Both Charles and Justin have been doing CrossFit consistently for the last year and have been champions of the program, and CFO in particular–making themselves available to talk to prospective and current FF’s interested in training with CFO.

These two also happen to have very entertaining pre-workout banter. Friendly competition–the stuff of great performance!

Post a snippet of your competitive banter to comments.

Comments: 4
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Sep 23rd, 2007

Saturday Mornings at CFO


The Saturday 9am Class

Even with the first rain of the fall, we packed ’em in for Isabel.

Great work to all who made it this morning!

Post any insights you gained during today’s workout regarding the snatch (what you did well, what you need to work on, etc.).

Comments: 3
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Sep 22nd, 2007

Rope Training

The jump rope is a tried and true method for improving conditioning and coordination. If you have never jumped rope before, you can expect a challenge. The rope can be very frustrating to a beginner. You will not become proficient with the rope overnight, but like anything else, if you keep practicing you’ll progress and reap competitive advantages in speed, agility, balance, coordination, explosiveness, leg, knee, ankle, and foot strength.

Buddy Lee used the jump rope as a key part of his training to develop into an Olympic athlete and the Nation’s #1 ranked wrestler. He has now been brought into the CrossFit fold and will undoubtedly help to improve all of our technique and hopefully help lay the foundation for more complicate roping technique.

Check him out:

Post your record number of double-unders to comments.

Comments: 3
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Sep 21st, 2007

It Must Be the Socks


Look, no skin!

Knee-high tube socks can be indispensable when it comes to pulls from the floor (deadlifts, cleans, snatches).

Post to comments your favorite CrossFit workout gear.

Comments: 13
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Sep 20th, 2007

44th Annual Golden West Open!

Pyrros Dimas–Weightlifting Hero and Olympic Champion

After many months of rumination CFO is FINALLY getting a weightlifting team together in preparation for the the 44th Golden West Open. The Open Meet is scheduled for Sunday, November 4th, 2007. It will be held at FIT in Los Altos, which was the site of the 2007 NorCal Championships in May. You can get entries and other info at the Golden West Open Weightlifting website. You can also get Info and Entries on the PWA Schedule Page.

Golden West Open Weightlifting

Pacific Weightlifting Association:

Post to comments if you’re interested in training and participating in the Golden West Open!

Comments: 3
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Sep 19th, 2007

The CrossFit Oakland Cocktail


Chad, our CFO UC Berkeley Student and Bartender Extraordinare

Chad, pictured above, has graciously agreed to tend bar for our CFO Oyster Race Fundraiser & Party on Saturday, October 6, beginning at 6pm.

Here’s your chance to put on your party planning hat.

We want to create a cocktail known as The CrossFit Oakland.

Post to comments your choice of alcohol and ingredients for The CrossFit Oakland.

Get creative. The more drinkable the entry, the better.

Comments: 11
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