Monthly Archives: March 2009
Mar 31st, 2009

Tamara Holmes: CFO Trainer


We are excited to announce that Tamara Holmes is now a CFO trainer! For those of you who don’t already know her, she is one of CrossFit Oakland’s original members, a member of the Oakland Fire Department, an accomplished athlete, and an all-around incredible woman! Tamara has been an inspiration to us all, and we look forward to the impact she will have as a CrossFit coach and trainer.

Tamara Holmes:

Post your T. Holmes love to comments.

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Mar 29th, 2009

OPD Hero Workout a Success


The OPD Hero Workout was a big success today.

Thank you to all who showed up today and contributed, both on the gym floor and off the gym floor.

We raised $1,800 for the families of the four officers killed today. Rest in peace, Sgt Mark Dunakin, Officer John Hege, Sgt Daniel Sakai, and Sgt Ervin Romans.

Top Female Fininsher as Rx’d:

Polly (CF East Bay) 19:16

Top Male Finisher as Rx’d:

Manwell (CF Oakland) 10:28

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Mar 27th, 2009

Saturday Workout Details


OPD Fallen Hero Workout

So here are the details of the workout, as prescribed.

Run 400m
40 deadlifts @ 275#/185#
40 box jumps @ 24″
40 push presses @ 115#/85#
Run 400m

We wanted to make sure that the number 4 was prominent, in honor of the four who were killed in the line of duty: Sgt Mark Dunakin, Officer John Hege, Sgt Daniel Sakai, and Sgt Ervin Romans.

Come out and show your support! We’re asking for $10 minimum contributions. All proceeds will go to the trust funds that have been set up for the officers.

We’ll run as many heats as needed to get through the workout, and we’ll be kicking off the first heat shortly after 9am.

And of course, scaling of loads and reps is allowed. This is a workout that anyone can do.

CFO Fran-Off Team Tournament

I don’t want to detract from the OPD workout too much, so let me just remind you that we’re looking for at least 16 men and at least 8 women that can do Fran as rx’d on Saturday. We’ll be drawing teams at 11am, following the OPD workout. Look for a spot on the whiteboard to sign up. We’ll cut off men’s and women’s slots in increments of 8 (8, 16, 24, etc.). Sign-ups will be done on a first-come, first-serve basis.

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Mar 25th, 2009

Busy Weekend at CFO!


We will be having a baby shower for Dawn and Gareth (and their son) this Saturday, May 28th at 2:30 to 4:30 at IronWorks Gym in Berkeley (in the yoga room). It’s a potluck, so please sign-up for a dish on the white board at CFO! Please inquire with Nicole or Robyn if you’re interested in pitching in for the baby’s gift.

Directions to IronWorks:

Also this Saturday:

OPD Fundraiser from 9a.m. to 11a.m. (Please note all classes will be doing the Hero WOD in honor of the fallen OPD officers)
Fran-Off at 11a.m.

Post parental wisdom and well-wishes to comments.

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Mar 24th, 2009

Hero WOD Fundraiser this Saturday, March 28 from 9 a.m. to 11a.m.


Please join us this Saturday, March 28th, from 9a.m. to 11a.m. to honor the lives of Sgt Mark Dunakin , Officer John Hege, Sgt Daniel Sakai, and Sgt Ervin Romans. We will be doing a Hero WOD we are calling it “OPD” and ask that every participant donate a minimum of $10 to help the families of the slain officers.

If you want to donate directly to the trust funds that have been established:

Three trust funds have been set up to help the families of three of the slain officers. Checks can be made out to Dunakin Children’s Family Trust, Romans Children’s Family Trust and Sakai Family Trust. The checks can be mailed to the Oakland Police Officers Association, Attn: Renee Hassna, 555 Fifth St,, Oakland CA 94607.

Wire transfers can be made directly to Merrill Lynch accounts for the three families: Dunakin Children’s Family Trust, a/c #204-04065; Romans Children’s Family Trust, a/c #204-04066; Sakai Family Trust, a/c #204-04064.

Post to comments if you plan on attending.

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Mar 23rd, 2009



Our thoughts and prayers are with the friends and families of the officers killed yesterday.

We will be collecting funds for the officers’ families–please let us know if you would like to make a contribution.

Condolences to comments.

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Mar 22nd, 2009

Another Super Senior Joins the Club


Vickie after finishing a press

Vickie is the latest senior to start training at CFO every Monday, Wednesday, and Friday. We caught her on camera during a shoulder press last Friday. Besides being able to hoist weight overhead like it’s nothing, Vickie is also an accomplished steel sculptor.

Anyone who’s been under the Powell Street Undercrossing in Emeryville will already be familiar with her work. She’s the one who created the steel statues that line the undercrossing.

You can see all of her work here:

(Check out the Public Art link; you’ll see many familiar steel sculptures.)

Let’s post a nice welcome to Vickie in comments.

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Mar 20th, 2009

Team Fran Competition Saturday March 28 at 11am


Due to some schedule conflicts this weekend, we’re postponing the Team Fran competition until Saturday, March 28. The first heat will be running at 11am.

This is our version of March Madness. Here’s how it will go down.

There will be two divisions: male and female.

The workout will be Fran:

21-15-9 Reps:

Thrusters @ 95#/65#
C2B Pull-Ups

We’re looking for sixteen men and at least eight women, but will accept more if there are enough people interested. We’ll then draw a pair of names randomly from a hat. This draw will determine a few things at once: the teams, which teams will be facing off against each other, and when they’re going.

In order to be a part of the competition, we’re asking that you be able to do Fran as prescribed. That means you should be able to do at least one thruster at 95# (65# for women) and one chest-to-bar pull-up (clavicle or lower comes into contact with the bar).

And here’s the twist that makes it interesting: the competition is not time-based, but rather match-up-based. Two teams will be going head-to-head in each heat, and whoever finishes first advances to the next round (doesn’t matter if it takes 2 minutes or 20 minutes, whoever comes out on top goes to the next round). Additionally, if a team loses in the first round, they are still in the competition. They move down to the losers’ bracket, where they have a chance to move on and can still win the whole thing.

The competition will continue on, round by round, the winners of the previous round facing off against each other until there’s just one team left standing.

Please note: there are no rules for how many reps someone has to do. You can divide up the reps however you see fit.

Who’s in? Post to comments.

Comments: 28
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Mar 18th, 2009

Athlete Profile: Tom Campitelli


In light of the recent discussion on our blog regarding strength programming we thought it would be a fine time to highlight long-time CFO athlete, Tom Campitelli.

About a year ago, Tom was weighing in at 172 lbs, he was continuing to see progress in the WODs, but had stalled on strength. After attending Mark Rippetoe’s Barbell Certification, Tom embarked on a year long strength program in which he focused primarily on strength gains. Here are the results:

Squat 205 (March 2008) 282.5 (March 2009)
Press 85 (March 2008) 124 (March 2009)
Bench 145 (March 2008) 205 (March 2009)
Deadlift 245 (March 2008) 355 (March 2009)
Power Clean 145 (March 2008) 203 (March 2009)

Where did all of this get him? Naturally, his metcon has been impacted, however, Tom is now able to do more CrossFit WODs as prescribed! Tom’s approach is in perfect alignment with his goals which are to to get stronger and increase body weight. Over time, Tom will most likely come back to the WODs on a more regular basis to test his strength gains.

If CrossFit is your sport there will be natural ebbs and flows to the approach you take to address your weaknesses and achieve your goals. The moral of the story is that doing all CrossFit WODs as prescribed is an endpoint and there are many paths to that end.

Talk to us if you’re interested in incorporating strength training into your current training schedule.

Post your experimentations with CF and strength to comments.

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