Monthly Archives: April 2009
Apr 30th, 2009


Weekend Schedule: Sat, May 2nd 11a.m. and 4p.m./Sunday, May 3rd, 4p.m. ONLY!!! There will be no Open Gym on Thursday or Friday!!!!


Weight Lifting and Post Exercise Muscle Recovery
by Dr. John M Berardi PhD, CSCS

Did you ever wonder what’s really happening to your muscles during and after exercise? Sure, there’s no doubt that something’s going on down in those contractile fibers, something strong enough to make you walk like Frankenstein for a couple of days after your leg workout. But what exactly happens to make you unable to negotiate curbs and doorsteps? Well, since science can provide a little glimpse into the phenomenon of post-exercise muscle recovery, in this article I’ll address muscle recovery from a scientific perspective. Therefore whether you’re man, woman or child, you’ll be able to explain your pain. More

Post your thoughts about the article to comments.

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Apr 29th, 2009

More NorCal Qualifiers Fun


Pat Barber testing out Workout B from the NorCal Regionals

For those of you going down to the NorCal Qualifiers this weekend, if you haven’t already seen it, there’s a video of Pat Barber testing out Workout B (Max reps in 10 minutes of muscle-ups and cleans), which will be contested in Aromas on Saturday.

It will give you a decent idea of what to expect, although expect the total reps to be much higher this weekend. When Pat initially tested this, we had him do it with minimum numbers of 20 muscle-ups and 20 cleans, which we later changed to 10 muscle-ups and 10 cleans. This led to a much lower overall score (incidentally, Jason Khalipa tested it out using 20/20 as his minimum standard and got 92 reps).

Here’s a link to the video:

Windows Media Player Version
Quicktime Version

How would you attack this workout? Would your strategy change if we had stuck with the 20/20 minimum standard?

Also, for those of you who will be heading down to Aromas on Friday, there’s a screening of the CrossFit documentary “Every Second Counts” showing in Santa Cruz’s Rio Theatre at 7:00pm. It would be great to get a group of CFOers to go with. More details here:

Comments: 14
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Apr 28th, 2009

Food, Directions and other Important Miscellany!

“The 3 Cooks” of Fuel2Go/Bendean Food

Fuel2Go will be available at the Norcal qualifiers! F2G will be there to provide healthy and delicious foods for spectators and participants on both Saturday and Sunday. All of thier food is local, organic, and Zone friendly!

The following foods will be available:

Post-workout nutrition bars
Frittata muffins
Hard-boiled eggs & fruit
Persian lime & honey almonds
Paleo kits of jerky, berries & nuts
Heirloom tomato tuna salad with olives
Curried Fulton Valley chicken salad in whole wheat pita
Chicken / Prather Ranch beef skewers with vegetables and whole grain salad
Diestel turkey chili

More on Fuel2Go:


What? NorCal Regional Qualifiers

When? May 2nd and 3rd

Volunteer Registration: 6a.m.
Standards Meeting for Volunteers: 6:30a.m.
Athlete Registration: 6:30a.m.
Competition Begins: 9:00a.m.

Where? The Ranch ,275 Dunbarton Rd, Aromas, CA 92115

Directions to Aromas:,Aromas%2c+CA%2c+92115%2c++(The+Ranch+-+Site+of+the+2009+CrossFit+Games)

CFO will have a “rest area” for athletes and supporters. We will be grilling and will have healthy and replenishing snacks. Bring your fold up chairs and layers of clothing because it’s going to a long day! We are gathering contributions for the BBQ ($25/person)–see the white board at CFO to pitch in!

We will have an abbreviated weekend schedule over the weekend! It is as follows:

Saturday, May 2nd 11a.m. and 4p.m.
Sunday, May 3rd 4p.m. ONLY!

Best of luck to competitors and a big THANK YOU to all of our members who are not competing for being patient with all of the action at CFO!

Post questions to comments.

Comments: 26
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Apr 26th, 2009

Regionals Week


So now that the cat’s out of the bag and the Day 1 workouts have been posted for the NorCal Regionals, how are those of you who
are competing going to spend the rest of the week preparing?

And if you’re not competing, are you going to try your hand at either or both of the workouts yourself?

Share your thoughts in comments.

Comments: 16
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Apr 25th, 2009

Happy Birthday, Nicole!

All CF Qualifier Competitiors!!!


CFO’s Dancing Machine

Today is Nicole’s actual birthday. Birthday wishes to Nicole in comments!

Comments: 30
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Apr 24th, 2009

Reminder: Blood Drive Tomorrow!


Give Blood!

Just a quick reminder that tomorrow’s a great opportunity for you to step up and donate blood. Not only are there health benefits to donating blood, you’re doing a great service at the same time. Let’s get a big turnout.

The blood mobile will be at CFO from 12pm to 6pm, and there are still plenty of time slots left. You can either sign up on the CFO community board or at Red Cross’s site: (just enter “crossfit” as the sponsor code).

NorCal Qualifier Competitors from CFO

Many of you have been asking about who from CFO is competing in the NorCal Qualifiers May 2-3.

So in no particular order, here is everyone who will be competing from CFO (if I missed someone, please let me know!):

Tom C
Joe P

A pretty stellar bunch of athletes! Let’s wish all of them luck in comments!

Comments: 12
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Apr 23rd, 2009

Are You Ready?

The “testers” in post-WOD bliss

The NorCal Qualifiers are happening May 2nd and 3rd in Aromas! Workouts will be posted on Friday evening on the NorCal Qualifier Blog. We still need a few volunteers to help out with our CFO camp. Please let us know if you would like to help out.

Other Events on the Horizon:
Blood Drive-April 24th at CFO (it’s not too late to sign up)
Gymnastics Seminars with Andres de la Rosa on-April 25th.

Every Second Counts Premier:

Post to comments if you plan on coming to Aromas to spectate. Talk to Nicole if you want to help out for the weekend.

Comments: 13
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Apr 22nd, 2009

Gym Closed May 2-3


Just a heads-up: we’ll be shutting down CFO the weekend of May 2-3. It’s the weekend of the NorCal Qualifiers and most of our trainers will be tied up down there, either competing or helping out.

Not to worry, though, we’ll be posting some do-it-yourself workouts that you’ll be able to do over the weekend (if you’re not planning on coming down to support your fellow CFOers, that is!).

Comments: 17
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Apr 20th, 2009

Gymnastics Seminar on April 25th!


Sign up by Wednesday April 22nd!!!!

On Saturday, April 25th Andres from CrossFit Marin will be holding back-to-back seminars focusing on beginning to intermediate gymnastics movements. There will be three seminars; Level 1-2, Level 2-3, and Level 3-4 to accommodate all levels. Learn proper progressions, strength training and safety aspects of gymnastics application to CrossFit programming!

11:00-12:45: $35 Level 1&2 Noob/Rookie Gymnastics Seminar

Basic positions and handstand progressions. (12 person cap)

1:00-2:45: $35 Level 2-3 Rookie Gymnastics Seminar

Lunge-handstands, handstand forward rolls, ring supports, muscle-ups. (12 person cap)

*3:00-4:45: $35 Level 3-4 Rookie/Intermediate Gymnastics Seminar

Presses, front hand-springs, muscle-ups, possibly birdie-ups. (9 person cap)

**April 25th 4p.m. class will be moved to 5p.m. on the gymnastics seminar day!**

Look for the sign up on the white board at CFO….

Comments: 7
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Apr 19th, 2009

Thank You!



A big thank-you to everyone who came out this afternoon to make the barbecue such an enjoyable time. Hoover ball was a big hit! We’ll have to do it again some time.

Special thanks to Connie, Robyn, and Tom C for their help in making the whole thing happen. They were there before anyone else setting up and were there at the end helping with the clean-up effort.

Comments: 9
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