Monthly Archives: April 2008
Apr 10th, 2008


Tested your vertical jump lately? Post your recent stats to comments.

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Apr 9th, 2008

Last Minute Details on Throwdown Dinner


The Hiller Highlands Country Club


We’re changing the venue for our throwdown dinner this Sunday, April 13.

We’re now holding the dinner at the banquet room in the Hiller Highland Country Club (thanks to CFOer Brad G for making this happen).

All other details related to the dinner are still the same (time is still 4pm, date is still April 13).

Also, please note that we’ll be holding our Sunday afternoon class at 2pm so that there will be time to go to the afternoon class and still make the throwdown dinner with time to spare.

For directions to the club, click the link below:

Google Map for the Highlands Country Club

Lance needs a final headcount by end of day Wednesday, so if you plan on attending and you haven’t already responded via comments or email, please do so now. And be sure to let us know if you’re bringing guests.

See you all on Sunday!

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Apr 7th, 2008

April Skill Clinic: Kettlebell Technique


Our next seminar will be given by long-time CrossFitter, Jonathan Heuer who will be offering a Kettlebell Clinic on April 26th from 11a.m. to 12:30p.m (10 person max).

$20 for CFO members/$35 for non-members.


R.S.V.P to comments or email us at

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Apr 7th, 2008

CFO Field Trip


The CFO crew after their workout this morning at CrossFit North Santa Cruz

Today we took the first of what will likely be several trips to nearby CF affiliate gyms over the next couple of months.

We had a great time and got to be coached by Jason Highbarger, who’s one of the old-school CF trainers and goes way back with the Glassmans, well before CrossFit became an internet phenomenon.

He gave us a great lesson on scaling up a workout. We took the Fran format, increased the weight, replaced pull-ups with some rope climbs, broke the reps down into smaller sets, and added some 80-meter sprints. This workout was all about peak power production.

As a side note, the workout wasn’t timed, which isn’t quite as nice as you might think. This ensured that each of our sprints were all-out efforts.

I’ll be offering this workout up for rest day fodder tomorrow. Let’s see if we get any takers!

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Apr 6th, 2008

Pose Seminar Saturday, April 19th 9a.m. to 12p.m.


We have asked Tim Hill, a POSE Technique certified running coach to teach another seminar on Saturday April 19th from 9a.m. to 12p.m. at Piedmont High Track.

What is POSE?
The Pose Method is a system for teaching of human movement developed by a 2-time Olympic Coach Dr. Nicholas S. Romanov. The name of the method comes from the word “pose” or “body position”.

If you analyze the movement of any body through time and space, you will clearly see that the body passes through an infinite number of positions. Most of the positions (or poses) are transitional movements and are the result, not the cause, of proper positioning.

The ability of certain poses to integrate the whole chain of preceding and subsequent movements into one whole, wasting no energy on inconsequential movement laid the foundation of the Pose Method.

The cost for the seminar is $100 (We need a minimum of 5 people/max of 15)

Pose Method:

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Apr 5th, 2008

Throwdown Dinner Done Lance-Style


We need to get a headcount for everyone who will be coming to our throwdown-inspired dinner that is happening on Sunday, April 13 at 4pm.

Fellow CFOer and cook Lance V has graciously offered up his services, and we’ve posted the menu below.

* Delta asparagus, piquillo pepper artichoke vinaigrette, basil salad
* Classic caesar
* Tortilla espanola, romesco sauce
* California artisan cheeses, seeded crisps, baguette, fruit
* Seared ahi tuna, salsa verde, olives
* Niman Ranch pork chili rojo, fried and steamed corn tortillas, guacamole

All CFOers, plus friends and family, are welcome to join us. We only ask that you bring a dessert or wine to share.

We’ll also be awarding Daniel and Tamara for their first-place finishes in the CFO throwdown (don’t worry if you don’t know what this is).

If you plan on attending, say so in comments or email us at Also, if you plan on bringing any guests, let us know so we can get an accurate headcount.

And also post a big thank you to Lance for putting this whole thing on!

Comments: 31
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Apr 4th, 2008

CFO Athlete Vanessa K: Featured in Sunset Magazine!


CFOers: A bunch of us will be meeting at T-Rex Barbecue on 1300 Tenth Street in Berkeley (Tenth & Gilman, basically) at 8pm tonight.

This will be an informal celebration of the end of the throwdown and rumor has it that Daniel and Tamara will be buying rounds for everyone.

Everyone is welcome, whether you were part of the throwdown or not (or even if you have no idea what the throwdown is).

Come one, come all!


Check it out! Our fellow Crossfitter, Vanessa, of Vee’s Horticulture is featured in the April issue of Sunset Magazine!,20633,1720255,00.html

Vee’s website:

Congratulations to Vanessa on her BEAUTIFUL work!

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Apr 3rd, 2008

Road Trip!


CrossFit North Santa Cruz during a CF Level 1 Certification

I’d like to get as many people as possible to join me this Sunday, April 6 for a group workout at CrossFit North Santa Cruz.

I have four people on board; let’s see how many more takers we can get.

We’re scheduled for the 10am class down there and it should be a blast. The facility is supposed to be beautiful and Brendan will be stopping by as well. And I know the guys there will give us one hell of a workout.

We’ll be meeting at 8:15am at CFO and departing from there.

(As an aside, I’d originally planned on hitting CrossFit Santa Cruz Central on Saturday, making it a two-day CF bonanza, but we’ll have to save that for another day.)

Post to comments if you can make it.

Comments: 146
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Apr 1st, 2008

When in Utah, Do GI Jane!

“Murph” by Connie M.

Our fellow CrossFitter and CFO Trainer Connie M, is currently stationed (on a secret mission) in Utah where it happens to be dumping snow! True to form, CM is making the most of an otherwise dreary hotel room with the help of her Door Gym and a little creativity. She has turned her current no-CF-gym-having experience into an opportunity to work bodyweight in as many (and there are hundreds) combinations as space and willingness will allow. Surely she will come back with some new tricks, say pistols? full handstand push-ups? Multiple L-Pull-ups?

You can check her out on her very own blog here:

Or, you can send her well wishes for continued bodyweight achievements to comments.

Comments: 26
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Apr 1st, 2008

Team Fran


Today’s top female and male performers in Fran, in their matching outfits

Post a caption for CFO’s Bobbsey Twins to comments.

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