Monthly Archives: January 2009
Jan 31st, 2009

From The Mind of Babes


Did you know we are kid friendly? Children are ALWAYS welcome to come with their parents and either hang out and watch (if they are little) or hang out upstairs and play. If bringing your kids makes the difference between getting your WOD on or not, by all means, bring them. As they say, it takes a village.

Post your favorite “finisher” to comments.

Comments: 12
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Jan 30th, 2009

Top Secret Footage

Since so many of you have expressed interest in the type of workouts that are going to be going down at this year’s NorCal Regionals, we thought we’d share with you some footage of Jason Khalipa giving one of the workouts we’re considering for the Regionals a test drive.

Don’t ever say Nicole and I didn’t do anything for you.

Comments: 15
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Jan 29th, 2009

Body Weight Mastery

Post your “WORK IN PROGRESS” list of body weight movements (push-ups, pull-ups, handstand push-ups, air squat, dips, pistols, muscle-ups etc.) to comments. Include details about how many reps you currently have and what your goals are. We will in turn, provide you with an additional training program that you can treat as a “finisher” one or two times a week. Check your training journal’s for follow-up over the next two weeks.

Comments: 11
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Jan 27th, 2009

Registration for the NorCal Regional Qualifiers is Open!

Coach Glassman on the CF Games:

“In implementation, this looks like sport. This is revolutionary. It’s as distinctive of the program as are the movements and the charter of functionality and variance. Our workouts are competitive events.

“The strength and value of CrossFit lies entirely within our dominance of other athletes. This is a truth divined through competition, not debate.”

— Greg Glassman, CrossFit Co-Founder & CEO


Registration for he NorCal Regional Qualifier for the 2009 CrossFit Gamesis now open! The NorCal Qualifier will take place May 2-3 in Aromas, CA, at the same location where the 2009 CF Games will be taking place just a couple months later. The five top athletes from the Qualifiers will go on to compete in the Games in July!

The registration fee is $75 through the end of February. Beginning March 1, the fee will increase to $100. All registered athletes will receive an event t-shirt.

If you are interested in volunteering please send us an email:

NorCal Blog site:


There will be a FREE Community Day Workout this Saturday, January 31st across the street from Gold’s Gym on Grand Avenue at 11a.m.. All levels are welcome, bring your friends and family!!!!!!!!!!!!!!!!!!!

Who’s planning on being at Community Day? Post to comments.

Comments: 15
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Jan 25th, 2009

Team CFO Represents


Two of our teams in action at the Diablo CF team workout challenge earlier today

Congratulations to the four teams who represented CFO so well at the DCF team challenge today. The workout was brutal and everyone who competed showed the right combo of technique and intensity. It was inspiring to watch.

The competitors:

Team 1

Team 2

Team 3

Team 4
Steve D

For those of you keeping score at home, Team 2 ended up taking first place overall, and Team 1 finished second overall.

Props to all who competed!

We’re looking to set up another Affiliate team challenge in about three weeks, so stay tuned. And in the meantime, we’ll be putting together team workouts at CFO about once a week.

***NorCal Regional Qualifier Registration is Now Open!***

Go to the official NorCal Regional Qualifier Blog to register. You’ll see the Google Checkout button at the upper righthand side of the blog.

Comments: 8
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Jan 23rd, 2009

Welcome to CFO Justin McNulty, Firefighter Combat Challenge World Champion!

We are happy to welcome Justin McNulty, a firefighter with the Piedmont Fire Department and a member of the five-person team that won the Firefighter Combat Challenge in 2008!

The challenge simulates the physical demands of real-life firefighting and includes climbing a 5-story tower, hoisting, chopping, dragging hose, and rescuing a life-sized victim, all while wearing full gear. The Nor Cal team went up against 80 teams from across the globe to vie for the title.

Props and greetings to Justin in comments.

Comments: 31
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Jan 23rd, 2009

Steve Joins the Muscle-Up Club

Major props to Steve for getting into the muscle-up club. Keep up the strong work!


We’d like to see as many people as possible show up for the team workout this Saturday, Jan 24 at Diablo CF. This will be a great time, open to all skill levels and ages. It will be a great opportunity to meet other Bay Area CrossFitters (there’s even a rumor that the defending 2008 CF Games champ will be there), see DCF’s sweet new box, and get a great workout in to boot. Everything gets started at 10:30am.

Men, women, children–everyone’s welcome to participate!

Directions to Diablo CF:

Props to Steve in comments!

Comments: 16
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Jan 22nd, 2009



Bay Area Affiliate Team Competition
Saturday, Jan. 24, 11:00 AM

Affiliates from all over the bay area (CrossFit Santa Clara, CrossFit Unlimited in Milipitas, CrossFit One World in Union City to name a few) will be converging on DCF on Saturday, January 24th for a little ‘friendly’ competition.

*Plan to arrive around 10:30am. Workout heats will begin around 11:00am.
*Heats will take place with 4-person teams
*House Rules, meaning DCF gets to come up with the workout
*Open to all skill levels

Address for DCF’s new box: 2447 Estand Way, Pleasant Hill, CA


And thank you to Nabil for capturing the latest WYD (Who’s Your Daddy) WOD at CFO:

Post to comments if you plan on competing this weekend.

Comments: 14
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Jan 21st, 2009

Athlete Spotlight: Stephen Conn


We haven’t done any athlete spotlights in a while and thought it would be a great time to start it up again (thanks for the suggestion, TT!).

Tonight the spotlight is on 7pm regular Stephen. (As a side note, it’s somewhat ironic that he’s actually not in town at the moment; he’s fortunate enough to be back in Washington D.C, one of the many thousands who were on hand today for President Obama’s inauguration.)

Stephen now has a little over 6 months of consistent CrossFitting under his belt, getting really consistent with his training around July of last year.

He first heard about CF on the web (at a site called and his first experience with CF was at Petranek Fitness in Santa Monica.

After college, he moved up to the East Bay and looked us up. Although our dingy little gym was a little different than what he anticipated, he stuck it out and quickly became immersed in our little community, slowly building up his level of fitness and frequency of workouts.

The thing that’s great about Stephen is that he’s always up for a challenge. Stephen summed it up as such: “It feels f*!#ing great to fail at something that hasn’t been contrived so that I succeed at it, and then claw my way slowly to success.”

Let’s do a couple of things in comments:

1. Post a nice welcome to Stephen.
2. And since it’s her birthday, post birthday wishes to Audra.

Comments: 20
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