Monthly Archives: April 2008
Apr 30th, 2008

Athlete Spotlight: Robyn


Robyn, a 6a.m. regular and resident smack-talker is making some impressive gains lately! She’s strong (190# backsquat/200#DL/30# Dead hang PU), lean (down 2 dress sizes since going from 13 to 11 blocks) and a consistent hard worker (just ask Vee or Joe P). We’re looking forward to witnessing the gains and are psyched that Robyn is a part of the CFO community!

Robyn story-telling to comments.

Comments: 23
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Apr 29th, 2008

Bay Area Affiliate Throwdown: Saturday May 24 at 10am


Just a reminder…in preparation for the CrossFit Games this summer, we’ll be hosting a workout at CFO for all comers from the Bay Area on Saturday, May 24 at 10am.

The workout will be a hopper-style workout that won’t be known until right before the WOD.

CrossFit One World and Diablo CrossFit are just a couple of the Bay Area affiliates who have already expressed interest and/or confirmed their participation.

Post to comments if you plan on taking part in our affiliate throwdown.

Comments: 32
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Apr 27th, 2008

CFO Birthday Party


Gonzales and Mini at their CFO birthday bash

Nicole and I just wanna give a giant thank-you to everyone who came to Pizzaiolo tonight and made our little get-together so special. It was the best gift we could’ve asked for.

Post to comments something new you learned about a fellow CrossFitter at the party tonight.

Comments: 7
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Apr 26th, 2008

Athlete Spotlight: Melissa A


Melissa hit a major PR the other day with her first dead-hang pull-up! A major milestone and the beginning of a new world of multiple reps, weighted and one-arm dreams and goals! Awesome work, Melissa, keep at it!

Comments: 18
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Apr 25th, 2008

Happy Birthday, Nicole!


Nicole bringing out the big guns at last year’s Mud Run

Happy 36th, Nicole!

Post birthday wishes in comments to Nicole, fellow CFO co-owner and trainer extraordinaire!

Comments: 32
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Apr 24th, 2008

Flexibility Class: Beginning In May!


Nothing metaphysical here–Dawn Miller will be focusing on good old fashioned flexibility for the sole purposes of decreasing injury and increasing CF performance. Dawn will be placing special emphasis on hips and shoulders every Saturday beginning in May at 11a.m.. The classes are $7.00 for drop-in.

Please let us know if you are interested in attending.

Comments: 5
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Apr 23rd, 2008

Shoes Ain’t All They’re Cracked Up to Be


(Thanks to CFOer Alec B for passing along this article)

We have a few shoe-philes at CFO that I’ve seen. Turns out the best thing we can do for our feet might be to walk around unshod.

Check this article out.

According to the article, shoes not only ruin our natural gait, but it can even affect how we act.

Read the article and post any thoughts you have to comments.

Comments: 19
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Apr 22nd, 2008

Schedule Changes at CFO: Beginning in May!


Beginning the first week of May we will be rolling out a new weekday schedule (see attached schedule) and adding three new classes:

CrossFit for Seniors every Monday, Wednesday, and Friday at 11a.m.
Flexiblity Class with Dawn Miller every Saturday morning at 11a.m..
CrossFit for First Responders with Lau Frat every Sunday morning at

We will be posting specific information about each of these three classes in the days to come so stay tuned…

Here’s a copy of the new schedule (First Responder and Flexibility not included):
Download file

Post thoughts to comments.

Comments: 10
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Apr 21st, 2008

Wanna Go Longer…Go Faster


A picture of Sara Hall, an aspiring US miler, from the NY Times

(Thanks to CFOer Carlo C for passing along this article.)

Interval training–a la CrossFit–got another nice piece of validation in the mainstream press in a recent article on US miler Sara Hall.

The gist: push the intensity levels high in your training no matter what your distance. In other words, results won’t come through settling into a comfortable pace.

The article is nice because it delves into mechanics, training, and recovery. We could lay this template over anything we do in CrossFit, whether it’s running, performing a back squat, or doing Helen.

I highly recommend reading the full article here.

Post to comments any insights or thoughts you have after reading the article.

Comments: 13
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