Monthly Archives: January 2008
Jan 31st, 2008

We’re Listening!


Since the precarious hanging of our “Suggestion Box” we have had numerous requests for additional weekend classes. So, beginning in February we will be offering a 4p.m. class on Saturday and Sunday.

We will also be adding a new Firefighter Class at 8:30 a.m. Monday through Friday beginning the first week in February. This class is designed for firefighters, recruits, and aspiring firefighters. No worries, there will be no interruption to the regular 9 a.m. class.

***Please Note****

The 7pm class on Thursday night (1/31/08) has been canceled.

Post you favorite fitness/nutrition/health website to comments and let us know why you like it!

Here is a handful of our favorites:
Dork to Diva:
Ross Enamait:
Performance Menu:

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Jan 30th, 2008

More Community Support!


Lau (left) and Dave (right) hanging on the Bachar ladder at CFO

A few posts ago, we thanked Daniel for his tremendous contributions to CFO in the form of the bumper plate racks and dumbbell racks that he’s built for us (the dumbbell racks’ design-and-build phase is under way).

Now it’s our turn to thank Lau and Dave for putting up the Bachar ladder.

This is one of our newest toys, and now that it’s up and anchored, we’re psyched on having it make a more regular appearance in warm-ups and cool-downs (and who knows, maybe even on a rest-day workout from time to time).

Post thanks to Lau and Dave in comments.

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Jan 29th, 2008

Berry Bliss

Dawn and Vee enjoying Connie’s Berry Bliss

Berry Bliss Recipe*
Almond Meal and Flaxseed Meal (2 tablespoons= 2 Block Fat)
Frozen Berry Medley
1/2 cup water (for desired thickness)
Cinnamon to taste
*Must Supplement with Protein to be Zone!*

According to eating “experts” most of us stick to approximately 20 food items for most of our intake. Post the 20 foods that you consume most often.

Comments: 36
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Jan 28th, 2008

Spot the Bay Area CrossFitters


Some of the participants from this past Saturday’s Buddy Lee Jump Roping Clinic, courtesy of CrossFit

Test your CF-related knowledge: Name as many Bay Area CrossFitters as possible in the photo above.

The skinny guy in the front row is an easy one; let’s see if you can get the rest of them, though.

Post the names of the CrossFitters to comments.

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Jan 27th, 2008

Bounce, Bounce, Explode!

Freddy Camacho of CrossFit One World, Buddy Lee, and Mini

Mike and I had the honor and privilege of participating in the CF Buddy Lee Jump Rope Certification Seminar today in San Diego. We were thoroughly schooled in the two foundational moves, the basic bounce step and the alternate foot step. We were reminded again of the importance of proper mechanics and adherence to fundamentals when pursuing high skill movements. As fruitless as snatch attempts can be when there is no air squat to speak of, so is the double under in the absence of a solid bounce step. It goes without saying, we will be revisiting EVERYONE’S jump rope technique.

Post your perceptions of jump roping to comments.

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Jan 26th, 2008

Thanks, Daniel!


Daniel kneeling next to his handiwork

While many of you know Daniel for his top-notch performances in just about every WOD we throw his way, you may not know that he’s just as adept with a blowtorch and raw metal.

Daniel’s currently in the midst of building five bumper plate racks for us (one for each of our lifting platforms), to be followed by a dumbbell rack (our current dumbbell rack is in a mighty sad state, as many of you know!). He unveiled the first of the racks this week and we couldn’t be more pleased with the end product.

Post a big thank you to Daniel in comments for his great contributions to CFO!

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Jan 25th, 2008

Athlete Spotlight: Michael Arnold

Michael with Coach Mini

Happy Birthday, Michael! Yesterday Mr. Arnold celebrated his 52nd birthday and accomplished his first WOD as Rx’d! Michael found out about CrossFit from his friend and fellow CrossFitter Dirt Diva ( and joined CFO via a Community Day Workout. Congratulations Michael on your first, and certainly not last, Rx’d WOD– we look forward to many more PRs in the coming days!


How did you find out about CrossFit? Post your first encounters to comments.

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Jan 24th, 2008

More Body Fat Testing!


The Body Fat Test Mobile Test Lab

Good news everyone: we’ve gotten the okay to expand the hours we’re offering body fat testing on Thursday, Jan 31 (one week from tomorrow).

Mike from Body Fat Test can come as early as 1:00 p.m. But here’s the deal: we’ll be working our way back from the 3:00 p.m. slot. So the first slot available will be 2:45 p.m., the next one available will be 2:30 p.m., etc.

Remember, the entire testing process only takes 15 minutes, so that means we’ll have an additional 8 slots available.

The cost for the body fat test is $49.

Read more about the process at the Body Fat Test website.

Sign up at CFO or respond in comments if you can come between 1:00 p.m. and 3:00 p.m.

Comments: 9
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Jan 23rd, 2008



If there was an oil you could use for your daily cooking needs that helped protect you from heart disease, cancer, and other degenerative conditions, improved your digestion, strengthened your immune system, and helped you lose excess weight, would you be interested?

There is an oil that can do all this and more. No, it’s not olive oil, it’s not canola oil, or safflower oil or any of the oils commonly used for culinary purposes. It’s not flaxseed oil, evening primrose oil, or any of the oils sold as dietary supplements. It’s not rare or exotic. It’s ordinary coconut oil.

But wait, isn’t coconut oil a saturated fat? It is lumped right along with beef fat and lard with the assumption that they all carry the same health risks. However, researchers have clearly shown that the oil from coconuts, a plant source, acts differently than the saturated fat from animal sources. The oil from coconuts is unique in nature and provides many health benefits obtainable from no other source.

What Coconut Oil DOES NOT Do:
Does not contain cholesterol.
Does not increase blood cholesterol level.
Does not promote platelet stickiness, which leads to blood clot formation.
Does not contribute to atherosclerosis or heart disease.
Does not promote cancer or any other degenerative disease.
Does not contribute to weight problems.

What Coconut Oil DOES Do:
Reduces risk of atherosclerosis and related illnesses.
Reduces risk of cancer and other degenerative conditions.
Helps prevent bacterial, viral, and fungal (including yeast) infections.
Supports immune system function.
Helps prevent osteoporosis.
Helps control diabetes.
Promotes weight loss.
Supports healthy metabolic function.
Provides an immediate source of energy.
Supplies fewer calories than other fats.
Supplies important nutrients necessary for good health.
Improves digestion and nutrient absorption.
Has a mild delicate flavor.
Is highly resistant to spoilage (long shelf life).
Is heat resistant (the healthiest oil for cooking).
Helps keep skin soft and smooth.
Helps prevent premature aging and wrinkling of the skin.
Helps protect against skin cancer.

Coconut oil has been called the healthiest dietary oil on earth.

Check out the CrossFit board discussion on the benefits of coconut oil:

Favorite Coconut Milk Carb + Fat combo: Blueberries with cocounut milk and cinnamon!

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Jan 22nd, 2008

First Zone Support Group Dinner!

We had our first Zone Support Group Potluck Dinner last night and enjoyed some delicious Zone food and excellent company. We are planning on having a dinner once every two months so stay tuned for the next one and the CFO Zone Cookbook!


The Dishes:
Sierra and Lance’s Turkey Chili
Tom’s Heavy Metal Turkey Burgers
Connie’s Berry Bliss
Mini’s Apple Sausage and Almond Medley
Vanessa’s Veggie Chili
Nicole’s Chicken and Olives
Robyn’s Chicken Waldorf Salad
Laura’s Salmon Sashimi
Loren’s Hummus, Olive and Cheese Platter
Sam’s Brussel Sprouts

Post your support group thoughts to comments.

Comments: 13
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