Monthly Archives: June 2009
Jun 30th, 2009

Games Preparation

Brandon “PSR” Banks-CFO Team Captain

The CrossFit Games are upon us! Our Affiliate Cup Title will be defended by Team CFO: Audra, Journey, MJJ, Brandon, Manwell and Steven.

The Team Competition will take place on Friday, July 10. The top five teams from Friday’s competition will compete on Sunday in the Finals for the Affiliate Cup Title.

Both of our individual competitors (Tamara and Candace) will be competing either the 11th or 12th (or both).

We will be setting up “Camp CFO” with enough room for competitors and spectators alike. Look for the sign-up on the white board at CFO for those of you who want to pitch in for meat, snacks and beer.

Post your ideas for the best “send-off” party you can imagine for our athletes.

Tomorrow’s WOD (6/30/09)

For time:
100 Burpees
3 L-Pull-Ups every minute

Workout is done once 100 burpees are finished with. Number of L-Pull-ups will vary depending on how long it takes you to get through the WOD.

Comments: 27
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Jun 28th, 2009

More Validation of Exercise Intensity


Thanks to Stephen for turning me on to this article:

Can You Get Fit in Six Minutes a Week?

The article discusses some findings that suggest–surprise, surprise–high-intensity efforts yield big-time gains in fitness.

So next time you wonder how all these 10-minute workouts are supposed to get you cardio, or make you lose fat, or whatever it is you’re after, just remember: you get out of it what you put into it.

Tomorrow’s WOD (6/28/09)

Shoulder Press 5-5-5-5-5 Reps
1 Max-Rep Set of Kipping Pull-Ups

Take as many warm-up sets as needed for the kipping pull-up test.

Comments: 15
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Jun 26th, 2009

New Website Coming Soon!


You may not be aware, but fellow CFOers TomC and Papa Brad have been working hard at creating a new website for us. And rumor has it that the finished product is very close to being unveiled.

Above is one of many banners that will be displayed on our new website (notice Aaron’s long stride in the photo). And no, it won’t be as small as I’ve displayed it above.

Thanks for all the hard work thus far, Tom and Brad.

Tomorrow’s WOD (6/26/09)

For Time:

Run 800m
50 Sumo Deadlift High Pulls @ 95#/65#
Run 800m
50 Pull-Ups

The 800m run is two Vallejo loops.

Comments: 15
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Jun 25th, 2009

Shoes, Shoes, Shoes

CrossFit’s High Performance Shoe

In your opinion, is there such a thing as an all-purpose CrossFit shoe? What would you recommend to a new Crossfitter and why?

Tomorrow’s WOD:

As a 2-person team, Max Reps in 10 Minutes:

Rope Climbs
Push Presses @ 135#/85#

In order for the score to qualify, a team must complete a minimum of 10 rope climbs.

Only one bar for push presses. No rack. Only one person can be push-pressing at a time.

Post to comments.

Comments: 21
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Jun 24th, 2009

CFO at the Games


CFO will be well-represented at the CF Games in two weeks.

We have two women competing in the individual competition and four men and two women competing in the team competition for the Affiliate Cup.





Let’s post to comments and wish these eight the best as they represent us at this year’s Games!

Tomorrow’s WOD (6/23/09)

A. Back Squat 5-5-5-5-5 Reps (compare to 6/13/09)

B. Max Reps Back Squat @ 185#/115# in 2 Minutes

C. Warm up bench press, and then Max Reps Bench Press @ 185#/115# in 2 Minutes

Rest as needed between workouts A, B, and C.

Comments: 31
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Jun 23rd, 2009

Trainer Seminar: Sam Larson on Rolling and Falling


Rolling and Falling

This Saturday, June 27, from 11 to 1, I will be teaching a class in basic rolling and falling. No prior experience or practice is necessary. I will cover back falls, side falls, front rolls, and back rolls. The instruction should take about an hour, then I will supervise practice for an hour for anyone who wants to work on the skills.

Why learn to roll and fall?

I learned to roll and fall as part of my martial arts training (Danzan Ryu Jujitsu). Most of the training we do is partner-based, and frequently involves throws and takedowns of various kinds. Learning to take falls when being thrown (referred to in general as ukemi) is one of the first things we teach, and is absolutely fundamental to continuing safe and effective training in our art. I have heard many stories of people escaping and minimizing injury in accidents of various kinds, in bicycle and motorcycle wrecks, falling off of ladders and roofs, and just tripping and falling down, due to the reflexes gained from steady, continued training in ukemi. It has saved my butt a few times, mostly by protecting me from my own clumsiness.

Even if you aren’t planning to take up a sport or martial art that involves falling (such as judo or jujitsu) as part of the practice, rolling and falling are important and useful in other ways. CrossFit lists ten physical skills that define fitness, the last four being coordination, agility, balance, and accuracy. Rolling and falling will help you develop these skills. In my personal experience, I’ve gone from being completely uncoordinated and clumsy to somewhat less so, a marked improvement.

Finally, and perhaps most importantly, rolling and falling are fun. As adults, we tend to avoid falling down whenever possible, because it can hurt and it’s undignified. Being able to take a fall or roll gracefully gives you another way to be comfortable in your body as you go through life, something I think most of us can use.

–Sam Larson

Post your R.S.V.P to comments.

Tomorrow’s WOD (6/23/09)

Rest Day

Comments: 15
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Jun 22nd, 2009

Go Check Out FOOD, INC!


I’m happy to announce that Food, INC is now playing at theaters in the Bay Area. Although I haven’t seen it, it’s gotten great reviews from foodies and athletes alike. The movie takes a closer look at where our food comes from, along with the role the government plays in protecting huge food conglomerates. I don’t think it will stay in the theaters long, so be sure to check it out soon. Below is a synopsis of the movie from the website.

In Food, Inc., filmmaker Robert Kenner lifts the veil on our nation’s food industry, exposing the highly mechanized underbelly that has been hidden from the American consumer with the consent of our government’s regulatory agencies, USDA and FDA. Our nation’s food supply is now controlled by a handful of corporations that often put profit ahead of consumer health, the livelihood of the American farmer, the safety of workers and our own environment. We have bigger-breasted chickens, the perfect pork chop, insecticide-resistant soybean seeds, even tomatoes that won’t go bad, but we also have new strains of E. coli—the harmful bacteria that causes illness for an estimated 73,000 Americans annually. We are riddled with widespread obesity, particularly among children, and an epidemic level of diabetes among adults.

Featuring interviews with such experts as Eric Schlosser (Fast Food Nation), Michael Pollan (The Omnivore’s Dilemma, In Defense of Food: An Eater’s Manifesto) along with forward thinking social entrepreneurs like Stonyfield’s Gary Hirshberg and Polyface Farms’ Joel Salatin, Food, Inc. reveals surprising—and often shocking truths—about what we eat, how it’s produced, who we have become as a nation and where we are going from here.

Check out the official website. Movie times in Oakland.

Tomorrow’s Workout:


For time:
50 Wall-ball shots (20#/14#)
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Since we have yet to mark the official 10ft. target in the new space, please use your best judgment. No monkey business.

Anyone interested in watching the film? Perhaps we could make it a CFO field trip. Post to comments.

Comments: 40
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Jun 21st, 2009

The Finisher and the Quality of Your Workout


If you don’t regularly read the SF CrossFit Blog, you should. It’s one of the best ones around.

There are a few posts that have been done lately that are worth posting here:

The Finisher

A nice summary of the ground rules for establishing smart finishers that complement your workout, rather than overtake it.


An ode to not gaming workouts.

Read both of the entries above and post up your thoughts.

Tommorrow’s WOD (6/21/09):

For time:
Run 1 Mile (4 Vallejo loops)
50 Power Cleans @ 135#/85#
50 Burpees


Prather Ranch beef will be delivered Wednesday, June 24. We need to have payment for the beef from you by Monday, June 22. The cost is $231.61, and there’s still one box left for purchase.

Comments: 15
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Jun 20th, 2009

Spicy Sesame Beef Lettuce Wraps


1 lb grilled rib-eye marinated in fish sauce, soy sauce, ginger, lime/lime zest, and sesame oil
chopped chives
chopped jalapenos
chopped cilantro
crushed peanuts

Marinate the meat overnight, grill, garnish, wrap, and enjoy!

Tomorrow’s WOD:

OH Squat 5-5-5-5-5

Comments: 14
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