Monthly Archives: June 2009
Jun 19th, 2009

Reminder: Body Fat Testing Next Tuesday


A quick reminder: Body fat testing will be happening next Tuesday, June 23 from 12pm to 8pm. There are still some spots available; just send us an email or sign up at the gym.

Tomorrow’s WOD (6/19/09)

Rest Day (and a well-deserved one after today’s WOD)

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Jun 18th, 2009

Marathon runner or sprinter?


Post your ideal body composition goals to comments.

Tomorrow’s WOD (6/18/09)

4 Rounds for Time:

Run 400m
10 Thrusters @ 135#/85#
10 Hang Power Cleans @ 135#/85#

No racks. One bar at the same weight.

Comments: 28
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Jun 17th, 2009

Happy Birthday, Tom C!


Birthday wishes to our favorite whole-milk-drinking CFOer in comments!

Tomorrow’s WOD (6/17/09)

Deadlift 5-5-5-5-5 Reps
Shoulder Press 5-5-5-5-5 Reps
1 Max Set of Dead-Hang Pull-Ups (Chest-to-Bar)

Keep the warm-up focused and brief so we can get through these work sets in an hour.

Comments: 26
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Jun 16th, 2009

Where’s the Beef?

“Do vegetarians eat animal crackers?” ~Author Unknown


The Prather Ranch Beef will be delivered on Friday, June 19th at 6p.m. Like all of our other purchases we will get 40 lb boxes filled with various cuts, however this time the meat will be frozen (flash frozen immediately). There is enough surplus for 18 boxes so please let us know if you want to be included this round of meaty procurement no later than Wednesday!

Please make checks payable (also by 6/17) to CFO in the amount of $231.61.

Meat or Beans – Which came first?

Post your best ground beef recipe to comments.

Tomorrow’s WOD (Tue 6/16/09)

7 Rounds for Time:

10 Sumo Deadlift High Pulls @ 95#/65#
10 Ring Dips

Comments: 3
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Jun 14th, 2009

Pull-Up Progression


The participants in the Pull-Up Progression Clinic from earlier today

Thanks to all who came in to work on their dead-hang pull-ups today. Several people will be getting full dead-hangs very soon.

Here’s the progression we worked on, in a nutshell. It was inspired by a CF Journal video article featuring Adrian Bozman (of San Francisco CrossFit and CFHQ fame) on pull-up progressions.

The Progression:

1. Lock off and hold at top of pull-up (chin over bar) for 10-20 seconds.

2-3 sets of 3-5 reps (rest ~2 minutes between sets)

2. Lock off at the top of the pull-up and then at various points along the descent.

2-3 sets of 3-5 reps (rest ~2 minutes between sets)

3. Lock off at the top of the pull-up and then perform a slow, controlled negative.

2-3 sets of 3-5 reps (rest ~2 minutes between sets)

4. Work band-assisted pull-ups, starting from a complete dead hang for each rep (no bounce at the bottom between reps).

2-3 sets of 3-5 reps (rest ~2 minutes between sets)

Do this progression two times a week and be smart about your pull-up volume in workouts.

So…are there other strength- or skill-related progressions you’re interested in? If so, post them to comments.

Tomorrow’s WOD (6/14/09)

Max rounds in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Comments: 7
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Jun 12th, 2009

Get Your Limited Edition T’s!


Get your limited edition “-1 Mini” T-shirts! Manwell (not Manuel) will be printing 25 men’s large and 25 women’s medium t’s available for purchase on Friday June 26. $20/t-shirt.

First come first serve, reserve yours in comments.
***Pull-Up Progression Clinic*** Free to all CFO Members-Saturday June 13th from 11a.m. to 12p.m.

Tomorrow’s WOD:

Back Squat

Comments: 32
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Jun 12th, 2009

Keeping the Gym Clean


We’d like to keep the new gym looking as new and spacious as possible. Believe it or not, it’s already starting to feel crowded on some nights and weekends! The more things change, the more they stay the same, I guess.

In order to make everyone’s training experience a pleasant one, please observe the following housekeeping rules:

1. Always re-rack all of your weights and return your barbell to either a rack or the barbell stand. This also applies to dumbbells.

2. Return rowers to the wall in the upright position.

3. Return medicine balls to their appropriate spot on the wall.

4. Use the cubby holes to store any of your gear.

5. Return wrist wraps, jump ropes, kettlebells, etc. to their appropriate place.

6. Especially in large classes, take advantage of our lounge for post-workout conversation, banter, and unwinding. That lounge is for all of you and we want you to make the most of it (we might even throw a TV in there if you use the place enough)! This will help clear up space for those coming into the next group class.

Thanks, everyone!

Tomorrow’s WOD (6/12/09)

“Fat Lynne”

Five Rounds for Max Reps:
Bench Press at 1.1 x Bodyweight
Pull-Ups at 0.25 x Bodyweight

Rest as needed between bench press/pull-up supersets.

Pull-ups are strict, chin-over-bar weighted pull-ups (no kipping).

Comments: 14
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Jun 11th, 2009

Pull-Up Progression Clinic this Saturday from 11 to 12!

Tomorrow’s WOD:

Rest Day


We all know that the kipping pull-up is an essential CrossFit skill to have. The kipping pull-up allows us to to keep our work production high–it allows us to efficiently move a load (our body) from dead-hang to over the bar in a short period of time. There is no doubt that kipping pull-ups improve strength, but only to a degree. The kipping pull-up is certainly not as valuable to strength gains as working dead hang pull-ups!

On Saturday, June 13th from 11a.m. to 12p.m. , we are offering a free seminar covering a pull-up progression that will help to build the strength necessary to do dead hang pull-ups. We will cover three progressions: working the negative from chin-over position, lock-offs from chin over position, and band assisted pull-ups. This is a simple progression that can be worked into your programming two or three times a week. Don’t worry if you miss the seminar, all of our trainers will be able to show you the progression and we’ll be sure to have some handouts available.

Post to comments if you plan on attending.
**We have two spaces left for the Clean and Jerk Clinic with Jim Schmitz this Friday!

Comments: 10
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Jun 10th, 2009

Thanks, Justin!


For those of you who didn’t know already, Justin is the man behind the skull-and-crossbones logo on our lifting platform. It’s hella sweet!

Let’s give it up for Justin, our firefighting and CrossFitting fiend, in comments.

Tomorrow’s Double WOD

Workout A:

Push Press 3-3-3-3-3 Reps (work up to a 3-rep max)

Rest 5 minutes, and then…

Workout B:

Max Pull-Ups in 5 Minutes

Your score will be your 3-rep max in the push press multiplied by the number of pull-ups you get in 5 minutes. And then we divide it by 1,000 so that the number’s a manageable one.

Comments: 14
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Jun 9th, 2009

Clean and Jerk Clinic with Jim Schmitz this Friday Night!

Tomorrow’s WOD:


Jim Schmitz, U.S. Olympic Team Weightlifting Coach 1980, 1988 & 1992, President of USA Weightlifting 1988-1996, and author of Olympic-style Weightlifting for Beginner & Intermediate Weightlifters, will be doing an Olympic Weightlifting clinic at CFO on Friday, June 12 from 7pm to 9pm. This clinic will focus specifically on the clean and jerk. $50/person

We still have a few spaces left, so let us know if you are interested and we’ll get you signed up!

Tomorrow’s WOD

5 Rounds for Time:

7 Power Cleans @ 185#
15 Clapping Push-Ups

Comments: 20
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