Monthly Archives: March 2008
Mar 20th, 2008

It’s All About the Fundamentals

Attention Evening Class Crew (5pm, 6pm, and 7pm):


It’s official, we’ll be holding the evening classes tonight at the Piedmont High track.

We’ve included a map to the track below. Please note that this map is to the street that runs alongside and above the stadium where the track is. You’ll be able to park on Wildwood and then walk down to the track. Just look for the giant stadium if all else fails.

The address is 312 Wildwood Ave, in case you have problems with the map.

If you want go to the track but don’t want to run, we’ll have an alternative workout involving squats for time.

If you want to row, come to the gym as normal.

Map to Piedmont High Track


Greg Amundson, of CFHQ fame, executing a beautiful overhead squat

Attention all CFOers in need of some fine-tuning of mechanics: beginning next Monday, March 24, we’ll be rolling out a 3 day/week class (Monday, Wednesday, and Friday) where the focus will be on getting the fundamentals nailed down tight. We’re calling it the Fundamentals class, and it will run from 7am to 8am.

This class will be the perfect opportunity for those fairly new to CrossFit, those with chinks in their armor, or those looking to back off the intensity a little (think active recovery).

This class will still do the workout of the day, but there will be extended skill sessions where we’ll delve into a particular movement or group of movements.

And of course, we won’t turn anyone away, so if you happen to miss the 6am class or want to get an early start to your day, you’re welcome to join us as well.

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Mar 18th, 2008



The dip curve, from The Dip by Seth Godin

We all have improvements we’ve made since starting with CrossFit training.

And now it’s your turn to let us know.

Post to comments the single biggest improvement you’ve made since beginning CrossFit. This can be in a lift, a benchmark workout, your aerobic capacity, whatever.

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Mar 17th, 2008

Zone Recipe: Tilapia Vera Cruz


I enjoyed this zoney-treat a few months back in a dusty town near Hermosillo, Mexico that I have since made in several more variations of the original. Delicious and easy, tilapia is a sweet tasting fish that goes well with just about anything!

Tilapia Vera Cruz:

1 lb Tilapia fillets
olive oil
white onion
red pepper
green pepper
tomato sauce or fresh tomatoes
salt and pepper to taste
*Habanero sauce optional!

For Sauce: Heat 3 tablespoons of olive oil in saucepan. Add garlic, onions, jalapeno, olives (capers optional). As soon as ingredients start to sizzle, add the tomatoes and salt and pepper. Simmer for 10 to 15 minutes.

For Tilapia: Pat dry fish fillets and season with salt and pepper. In skillet add remaining 2 tablespoons of oil with medium to high heat and swirl in pan. Add seasoned fillets and sear about 2-3 minutes per side or until golden. Hold in warm oven until all fillets are cooked.

Serve together in some warmed corn tortillas!

More Tilapia recipes:

Post favorite fish recipes to comments.

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Mar 16th, 2008

Reminder: Rowing Clinic Thursday March 27

Just a quick reminder, along with a helpful video on rowing technique, that we’ll be holding a rowing clinic the last Thursday of this month, March 27. The clinic begins at 8:00pm and the cost is $20 to drop in.

Please let Nicole or Mike know if you plan on attending, or send an email to

Also, if you do plan on attending, let us know ahead of time the technical issues you’re looking to get addressed so that we can make sure you get what you need out of the clinic.

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Mar 15th, 2008

Thank You Dave!


Many thanks to Dave for helping us construct and assemble our new CrossFit-style gravitron pulley! Between the rubber bands and pulley system there’s opportunity for everyone to develop strict dead hang pull-ups (or one arm pull-ups) and ring dips. Dave is also helping us get a harness together for assisted muscle-ups! Thanks Davey!


Love to Dave in comments…

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Mar 14th, 2008

Happy Birthday, Aminta!


Aminta climbing the rope at CFO on her birthday

Seems like a lot of CFOers are having birthdays these days! This time it’s our turn to wish Aminta a happy birthday.

For those of you who don’t know Aminta, she’s one of our long-time CFO athletes. She’s been coming to CrossFit Oakland since we opened up for business in our first space way back in 2005. And she’s a 6am diehard to boot.

Post birthday wishes to Aminta in comments.

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Mar 13th, 2008

Oakland Firefighters Random Acts

Firefighters from Station 18 delivering food to a West Oakland resident after a two alarm fire.

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 they will hold their 7th Annual Awards and Dinner Dance at 7p.m. at the Greek Orthodox Cathedral in Oakland. A few of us from CFO are planning on attending and we thought we’d throw it out there to see how many CrossFitters we could gather for the event. Tickets are $75/person (cocktails at 5:30, dinner at 7:00)

Random Acts website:

Let Nicole or Mike know if your interested in attending.

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Mar 12th, 2008

5k at Lake Merritt


Some of the evening crew at Lake Merritt

Thanks to all who turned up at Lake Merritt for the evening classes tonight. It was a blast and something we’ll be doing again very soon!

Post to comments workout ideas for our next outdoor WOD.

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Mar 11th, 2008

Spring Forward!


We’re taking CFO outside! Now that the days are longer we are going to hold one day a month of classes outside at various locations. Our test run will be tomorrow evening for the 5p.m., 6p.m. and 7p.m. classes. Meet across the street from Gold’s Gym on Grand Avenue approximately 100 meters west of 580. If you are in contact with an evening CFO athlete who doesn’t frequent the blog, please give them a call and let them know what’s happening tomorrow! We’ll have some equipment for anyone who wants to do an alternate workout…

PARKING: Under the freeway, or near the library adjacent to the field.

Post your opinions about outdoor WODs to comments.

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