Monthly Archives: June 2008
Jun 30th, 2008

CrossFit Games Odds and Ends


For those of us competing in the CrossFit Games, it’s getting down to the wire!

With that in mind, I want to call a meeting for all those competing in the Games this Wednesday, June 2 at 6:30pm at CFO. We’ll gather and discuss strategy, logistics, and anything else that comes to mind then. Also, the workouts will have just been announced (the good folks at CFHQ are releasing the workouts at 6pm PST Wednesday night), so I’m sure that will figure prominently in our open-forum discussion.

Also, although this topic didn’t gain much traction a couple of days ago, I want to hear from everyone on this: post to comments the essentials you’ll be taking with you to the Games. Equipment, food and drink, whatever. Let us know so that we can all be prepared. Feel free to post suggestions even if you’re not competing in the Games.

And finally, props to Candace, who got mention from Austin at CrossFit Unlimited in tonight’s video from the national CrossFit site.

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Jun 29th, 2008

Community Day Workout/FUEL to Go!


Thanks to those who came out today and did our Community Day workout.

It was “Cindy on the Run,” which was done in two-person teams. While one person ran 400m, the other went through as many rounds of Cindy (5 pull-ups, 10 push-ups, and 15 squats) as possible. When the athlete out on the 400m run got back, they’d switch places. We did this for three rounds. Once both people finished their three 400m runs, the workout was done.

It’s a great little twist on Cindy and everyone was done in around 14 minutes.


Natural turkey & red bean chili with aged cheddar available for sale Monday! Place your orders before 5p.m. today! 2/3/4/5 Block Meals.

Same cost as last week:

2 blocks: $5
3 blocks: $9
4 blocks: $10
5 blocks: $11

Post to comments your favorite group workout. Or better yet, post to comments your idea for a great group workout.

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Jun 28th, 2008

No Flexibility Class Tomorrow! July Schedule Change


There will be no stretching class tomorrow, but will resume in July on Monday nights at 6 p.m.!

“Flexibility is not something that automatically comes with strength training. On the contrary, strength training without stretching can lead to dramatic reduction in flexibility. In many cases, when taken to the extreme, such a lack of flexibility will result in loss of “normal” function, not to mention loss of high-performance function so important to athletes.”-Roger Harrell

Free Community Day Class Tomorrow @ 11a.m.!

Nabil and others will be doing the Butterfly Kipping Clinic tomorrow at 3p.m.! Get some for the Games…speaking of which,

What is your food/drink strategy for the CF Games in Aromas? Post to comments.

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Jun 27th, 2008

So long Edgar!


Edgar is leaving us! Not only has he excelled as a Crossfitter, arrived like clock-work to the 6a.m. class, inspired and aroused the 6a.m. class, but he is also a really nice dude! We wish we could keep you here Edgar! From all of us at CFO we wish you well and hope that the next phase in New York is a good one! Your impact has been felt far beyond the reaches of the 6a.m. class! Good luck brother!

Gush about Edgar to comments.

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Jun 26th, 2008

Show Us Your Skills

Some crazy Czech dude climbing a 5.5-meter (~18 feet) rope in 3.87 seconds

Just a quick reminder…we’re devoting the rest day tomorrow to skills testing. Everyone needs to test at least 3 of the skills that appear on our wall. The skill sheet is broad and contains tests that run the gamut from strength to metabolic conditioning.

You can also be creative and work with the trainer to come up with a workout that incorporates certain skill elements. For example, if you’re looking to test ring dips, you can take “Elizabeth” for a test drive (21-15-9 reps of 135# cleans and ring dips).

But EVERYONE needs to test skills.

So put on your thinking cap and come up with a game plan for what you want to test.

We’ll also have goal sheets on hand to assist you with planning one-month, three-month, and six-month goals.

And one final reminder: the body fat test happens tomorrow, too!

Post to comments if you wanna put your rope climbing to the test. Anyone have our 19′ rope in under 5 seconds? Anyone have two consecutive trips up and down the rope without feet? What about four trips with no feet?

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Jun 24th, 2008

The Butterfly Kip: Tutorial at CFO this Saturday!

There will be several trainers and athletes on hand this Saturday, June 28th at 3p.m. to teach the Butterfly Kip for all that are interested in learning.

Robb Wolf and Stored Elastic Energy:


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Jun 22nd, 2008

Climbing Anyone?


We’re staring a very informal climbing group that will be meeting this Wednesday at 1:30 p.m. at Iron Works in Berkeley.


Body Fat Testing is on the 26th and there are still a few spots left if you want to sign up! $49/person.

For those of you who were at the Throwdown at CrossFit Unlimited, post the highlight moments to comments.

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Jun 22nd, 2008

Place Your Order!


Mini, Robb Wolf of CF NorCal, and Connie at the CF Level 1 Nutrition Seminar

Connie and I had the privilege and honor to be among the first trainers to go through Robb Wolf’s CF Level 1 Nutrition Seminar today in balmy Chico, CA.

We’re more psyched than ever about the power of the Zone when combined with smart food choices, and will have much more to share on this approach to high-performance eating in the coming weeks. Be warned!

In the meantime, this creates the perfect segue into the topic of this post.

As you know from last week, CFO athlete and chef extraordinaire, Lance V, is putting together “Fuel To Go” meals for all of us to enjoy.

In order to streamline the cooking process for Lance, however, we need to order in advance. So we’re using the blog as a means for placing an order. We’ll start with this post here, and you’ll be ordering a meal that will be delivered on Monday morning.

We have new prices for the meals, based on the amount of blocks in the meal, as follows:

2 blocks: $5.00
3 blocks: $9.00
4 blocks: $10.00
5 blocks: $11.00

And here’s the menu for Monday:

Fra Mani Italian sausage with braised lacinato kale, garlic, chili flakes and chickpeas.

Post to comments if you’d like to order some Fuel To Go. Include your block quantity and the number of meals you’d like (e.g., two 4-block meals).

Orders need to be submitted in the comments of this post no later than Sunday at 6pm.

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Jun 21st, 2008

CFO Team Profile


I’ve been asked by the organizers of the Games to get a CFO Team Profile together highlighting the following:

Team Members Names
Short Biography
Notable PRs

Remember gang, this information will be on the CF Games website and will be used as intel by other competitors! Let your bios and PR information keep them guessing.

If you haven’t seen other profiles you can check them out here:

I’ll be collecting photos for those who are submitting profiles, or your can send them

Bring that Affiliate Cup Home!!!

Bios and PRs to comments, por favor.

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