Monthly Archives: March 2008
Mar 30th, 2008

What Kind of Skills Do You Have?


Natalie Woolfolk displaying some serious power

For those of you who haven’t yet seen our poster of the ten general physical skills (courtesy of Jim Cawley of Dynamax) that’s hung up on our wall in the gym, it’s worth a gander.

The ten general physical skills figure prominently in CrossFit programming. In fact, we train to develop all ten.

Below is a list of said skills, along with their definition.

1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity.

Which of these ten skills is the most highly developed in your CrossFit game? Which is least developed? And which, in your opinion, is the most important skill to develop (if there is a single most important skill)?

Post your thoughts to comments.

Comments: 6
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Mar 29th, 2008

Bragging Rights

Forget humility. Which CF movement do you feel you have mastered or at least become so proficient at that you use it frequently as a party trick while in mixed company? Which of the “moves” do you aspire to execute with grace and power?

Commit hubris to comments.

Comments: 20
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Mar 28th, 2008

What is CrossFit Redux?


The Pitch

OK, we tried this once a while back, but now we’re asking for your help again.

Help us define CrossFit. If you had to describe it in a short paragraph, what would you say? How would you explain it to your friends? To your parents? Run the gamut.

So here’s your opportunity: Give us your CrossFit elevator speech and if we like it, you’ll get a month of training free.

Post your CrossFit blurb to comments.

A Great Cause

Oakland Firefighters Random Acts provides resources for Oakland Firefighters to create a random act of kindness when they encounter people in need on their emergency calls in the community.

On Saturday, April 12, OFD will be holding their 7th Annual Awards and Dinner Dance at 7pm at the Greek Orthodox Cathedral in Oakland.

Tickets are $75/person (cocktails at 5:30pm, dinner at 7pm).

We’ve already bought all the spots for one table, and now we just need four more spots for our second table. Help support OFD and this great cause.

For more information:

Comments: 10
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Mar 26th, 2008

Three Js Get Certified!


Top photo: Level 1 CF certification seminar attendees in Union City, CA. Bottom photo: Level 1 CF certification seminar attendees in Mt. Rainier, WA.

Current CFOer Joe P just got certified last weekend in Union City, CA. He attended the Level 1 certification at CrossFit One World.

Former CFOers Jeralee and Jay attended the same certification seminar as well.

Can you spot the three of them?

Post congrats to all three of them. They’re probably still sore from the weekend workouts!

Comments: 5
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Mar 25th, 2008

Reminder: Rowing Clinic on Thursday at 8p.m.


On Thursday night (3/27) we will have a Rowing Clinic during which we will go over technique, review settings and programming for Concept II, and run through a few pacing drills. The cost is $20.

Comments: 16
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Mar 23rd, 2008

No 4PM Class Tomorrow!!!


Happy Easter! We will have our regular 9 a.m. and 10 a.m. class, but there will be NO
4p.m. class because Mike is doing his annual civic duty as the easter bunny down at the mall.

World Record Trampoline Jump

Comments: 1
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Mar 22nd, 2008

April is “Train Your Weaknesses” Month


Even the strongest chain can fall apart with a weak link

While the details are still being worked out, Nicole and I have decided to make the entire month of April an opportunity to train your weaknesses. Whether it’s handstand push-ups, L pull-ups, high-rep sit-ups, or whatever, we’re going to be offering up workouts on a daily basis designed to address the chinks in your armor.

The national site WOD will still get its just due and figure prominently as the staple of our programming, but there will be an alternative workout thrown together as well on a daily basis.

This will be a one-time thing, however. We’ve seen the results that the national-level programming has to offer and are not planning on keeping the April format intact indefinitely.

With that in mind, post to comments the weaknesses you’d like to work on in April. Those of you participating in the CFO Throwdown should have plenty of experience to draw upon, so don’t be silent!

***REMINDER 1***

There will be no 4pm class on Easter Sunday. The 9am and 10am classes will run as normal, however.

***REMINDER 2***

We’ll be rolling out our 7am Fundamentals class beginning next Monday, March 24. This class will run 3 days/week (MWF) and allow you to hone your skills in our foundational movements and beyond.

Comments: 14
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Mar 21st, 2008

Happy Birthday !


Happy Birthday MJ, you superbly sweet, sagacious. sassy, and slim sister! We love having you train with CFO! In honor of your birthday, we will create our first named CFO workout! “Mary Jo” will be done on the next rest day (which happens to be Saturday).

Post your “Mary Jo” WOD creation to comments.

Comments: 11
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