Monthly Archives: February 2009
Feb 28th, 2009

Hip Function Clinic with Kelly Starett March 11th!


We are brining Kelly Starett back for another informative and FREE seminar on hip function as it relates to movement and sports performance. The seminar will be held on March 11th from 6:00p.m. to 7:30 p.m.. In lieu of both the 6:00p.m. and 7:00p.m. classes, we will have a post-seminar class at 7:30.

Don’t miss this opportunity to understand your prime movers in more detail! Also, stay tuned for the next time Kelly is at CFO to for PT sessions…

Post any PT related questions to Kelly in comments.

Comments: 9
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Feb 27th, 2009

NorCal Regional Headcount


The nature of tonight’s post is simple. We want to know who will be competing in the NorCal Regional Qualifier that’s going down in Aromas May 2-3.

We need to get a good idea of CFO headcount so that Franklin, Nicole, and I can take care of all things logistics-related. We did a decent enough job of this last year, but we wanna do even better this year. We want to be the best support team out there.

So if you’re on the fence, just suck it up and do it! Everyone who participated last year had a blast. It will be a great two days. And the workouts are gonna be something else. You won’t regret it.

Post your participation status to comments.

Comments: 49
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Feb 26th, 2009

Seniors Class Goes Climbing!


The seniors class went on a field trip to Iron Works today! We were met by the gracious and lovely Dawn, who coached us all through the newbie jitters and onto the wall. Every member of our seniors class gave it a try and three people (Terri, Sean and Wendy) went all the way to the top!

Post your props to seniors in comments.

Comments: 33
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Feb 25th, 2009

Give a Little Bit of Yourself Tuesday Mar 17


CFO trainer and nutrition guru Connie Moreno has organized a blood drive that will be taking place from 12pm to 7pm on Tuesday, March 17 (yes, that’s Saint Patrick’s Day).

The American Red Cross will be parking one of its bloodmobiles outside of CFO (much like what happens when we do bodyfat testing, which is happening next Tuesday, March 3!), so you don’t have to do anything other than come in to your favorite gym in order to make the donation happen.

The whole process takes about 45 minutes and is for an extremely worthy cause. On top of that, there’s a benefit to your own health when you donate blood.

Help us meet our ambitious goal of 30 donations!

And do something that will make you worthy of all that booze you’re going to be throwing back on St. Patrick’s Day.

Show your volunteer spirit by posting your intent to donate in comments.

Comments: 39
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Feb 24th, 2009

Gymnastics Clinic with Andres De la Rosa!


Andres De La Rosa of CrossFit Marin will be holding a gymnastics seminar on March 5th from 8:00 to 9:30 at CFO. Andres has extensive experience teaching the basic gymnastics drills and skills and we highly recommend that those of you interested in body weight mastery attend! The cost is $20 for CFO members.

R.S.V.P. to comments.

Comments: 12
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Feb 22nd, 2009

Today’s Team Competition


The WOD:

100 power cleans @ 185#/115# (floor to shoulder)
100 push jerks @ 135#/95# (shoulder to overhead)

Followed by 100 burpees


We had an excellent turnout today for the NorCal Team Throwdown! Thank you to all the affiliates who came to participate and represent your affiliate.

Here are the top five teams who completed the WOD as Rx’d:

CFO Team One-11:16
CFO Team Three-11:21
CFO Team Two-11:30
CF Silicon Valley Team Two-11:57
CF Silicon Valley Team Three-17:00

Post your post-competition opinions to comments.

Comments: 22
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Feb 21st, 2009

Live Webcast

Watch live video from CrossFit Oakland’s Channel on

The NorCal Team Competition will be broadcasted live for those of you who will not be able to attend. All you have to do is click this link and you will be in the thick of things live!

Time: 11AM till we are done


Blog questions
Team interviews
Real time score updates
Affiliate owner interviews
Live chat (you send the question, we will ask for the answers)

Post any questions you would like answered on the air during the competition to comments.

Comments: 20
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Feb 20th, 2009

Team Competition Details!


All right, so here’s how it’s going down this Saturday 2/21, beginning at 11am.

The workout will involve 3-person teams. For scoring purposes, results will only count if there’s at least one woman on the team. This doesn’t mean that all comers won’t be welcome (they most definitely will be), it just means you won’t be in the running if you compete with an all-male team.

The Workout

For Time:

100 power cleans @ 185#/115# (floor to shoulder)
100 push jerks @ 135#/95# (shoulder to overhead)

Followed by 100 burpees

The Rules:

1. During the barbell lifts, only two people can be going at once (one person will always be resting).
2. During burpees, only one person can be going at once (two people will always be resting).
3. The burpees cannot be started until both of the barbell exercises are complete (100 reps of power cleans and push jerks are done with).
4. Teams can divide up the reps for each exercise however they see fit. Everyone on the team must do at least one rep of each of the exercises for their score to count.

The descriptions we’ve chosen for the barbell lifts can only loosely be called power clean and push jerk. For all intents and purposes, for a rep to count for the clean, you have to move the barbell from the floor to racked on your shoulders, with legs and hips fully extended. For a rep to count for the jerk, you have to move the barbell from your shoulders to overhead, with a portion of the ear visible in front of the shoulder, and with arms, legs, and hips fully extended.

This means you can power clean the barbell; you can deadlift and reverse curl it, you can do whatever you need to. It means you can shoulder press the weight overhead, you can push press, push jerk, or split jerk it. Obviously, more efficient technique will be rewarded, but the choice is yours. You simply have to meet the standards for the movement for a rep to count.

Click on the “Continue reading…” link below to see photos of the bottom position and top position for the three movements that will be contested this Saturday (power clean, push jerk, and burpee). These are the movement standards for the competition. Read them, study them, know them.

And one more note: Scaling of the workout will be allowed.

CFO people: Post to comments if you’re going to participate.

Other Affiliates: Post to comments and let us know how many people you’ll be bringing to compete.

This will help us plan for Saturday.

And post questions about the competition to comments.

Comments: 52
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Feb 19th, 2009

CrossFit in Scandinavia!

Me, Klaus and Andreas at CrossFit Copenhagen

Today Franklin and I had the pleasure of meeting Klaus and Andreas, co-owners of CrossFit Copenhagen–a thriving affiliate they opened in an old church in the center of Norrebro just a few month ago. In true CrossFit fashion, Klaus and Andreas welcomed us warmly reminding us that the CrossFit community spans the globe and can be a touchstone when far away from the “O”! Thank you CF Copenhagen for your hospitality.

Today’s CF Copenhagen WOD:

5 Rounds
100 Jump Rope
50 Squats

Do you visit other CrossFits when traveling? If so, where and what has your experience been? Post to comments.

Comments: 11
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Feb 18th, 2009

Update to NorCal Team Competition Schedule


A quick update to the schedule of team competitions heading into the games…

CrossFit Silicon Valley has jumped into the fray and will be hosting an Affiliate team competition on Saturday, March 7, beginning at 12pm.

So now the full schedule looks like this:

Sat Feb 21: CrossFit Oakland
Sat Mar 7: CrossFit Silicon Valley
Sat Mar 14: Diablo CrossFit
Sat Apr 4: CrossFit Santa Clara
Sat May 9: CrossFit San Francisco
Sat May 30: CrossFit One World

And one other note related to the team competitions going on this spring:

Only two days until we post the workout for the three-person team competition going on this Saturday!

We’ll be posting the workout details along with movement standards.

See you all here at 11am.

Comments: 11
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