Monthly Archives: September 2009
Sep 30th, 2009

Weekend Schedule



Just a quick note on our weekend schedule…

We’ll be holding our Saturday 10/3 and Sunday 10/4 classes at the Piedmont High Track.  The classes will be running at the normal weekend times:  9am, 10am, and 4pm.

Hope to see everyone there!

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Sep 29th, 2009

Tamara Qualifies for Nationals!

Congratulations to Tamara Holmes who competed yesterday in the California Strength Open in San Ramon and qualified for the USA Weightlifting American Open being held in Alabama later this year.  Strong and inspiring work Tamara, keep it up, we are all behind you!

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Sep 28th, 2009

The Schwarzbein Principle

Dr. Schwarzbein on Healthy Weight Loss


Dr. Schwarzbein on Insulin Resistance


I’d like to recommend Diana Schwarzbein, MD’s book, The Schwarzbein Principle, as an excellent resource to help broaden your understanding of the hormonal effect of food. This is her first book in a series and while it was published 10 years ago its content continues to be very valuable and relevant. Schwarzbein explains how certain foods can cause hormonal imbalances and lead to what she calls "accelerated aging" and a damaged metabolism.  She breaks it down into a very simple and easy-to-read way, making it a little more digestible than her other books. 

Above are two short segments from a complete interview on The Wellness Hour.  

Check out the entire interview on her website.

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Sep 26th, 2009

Fight Gone Bad


Leka getting after the box jump

Thanks to all who came to CFO today to take part in the Fight Gone Bad fundraiser.  The workout was as challenging as ever.  Whether you were doing the workout, coaching, or just cheering everyone on, it was appreciated.

Until next year!

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Sep 25th, 2009

CFO Fundamental Class: Monday, Wednesday and Friday at 6p.m.

See you tomorrow at 9a.m. for a day-long FGB Fest and Fundraiser!


Did you know that we offer a CF Fundamentals class every Monday, Wednesday, and Friday at 6p.m.? 

The CF Fundamentals Class is a good opportunity for athletes who are new to CrossFit and want to spend time focusing on the nine foundational CF movements (squat, front squat, overhead squat, shoulder press, push press, push jerk, dead lift, clean and sumo dead lift high-pull) in a focused way before jumping into group classes.   Keep in mind, that the Fundamentals Class is not just for beginners!  It’s a great class for anyone who wants to revisit any of the basic CrossFit moves. 

Also, we’re happy to announce that beginning in October, Dawn Miller will be coaching the Fundamentals Class.



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Sep 24th, 2009




I wanted to give a shout out to Coach Michael Rutherford and his blog, the Fitness Conduit.  He has had a big influence on exercise programming at CFO.  Coach Rut is the pioneer of the ME Black Box method, essentially breaking a workout down into two pieces:  a strength move followed by a short, high-power metcon (sound familiar, anyone?).

I first read about the ME Black Box method several years ago in a Performance Menu article.  Since then, the method has become popular among various CF Affiliate gyms (including CF NorCal, who finished third in the Affiliate Cup competition this year).  It’s so popular that there’s even a seminar for the ME Black Box method now.

Which types of workouts do you prefer?  Strength, metcons, heavy metcons, a combination of each, or something else entirely?  Give your answer and provide a rationale.

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Sep 24th, 2009

Fight Gone Bad Fundraiser: This Saturday from 9a.m. to 2p.m.!

Fight Gone Bad Fundraiser: This Saturday from 9a.m. to 2p.m.!

First Heat starts at 9a.m.!  We will run a heat every hour on the hour until 2p.m. Find a partner and get yourself signed up!

We are looking forward to our FGB Fundraising Event this Saturday, September 26th from 9a.m. to 2p.m..  We will be joined by athletes from a few other affiliates, and hope that many of you will come and join us in supporting this worthy cause. 

Here are the details:

  • All CFO clients are welcome to participate.  If you plan on doing FGB, please get yourself signed up for a heat with a partner as soon as possible! 
  • There will be NO 9a.m. and 10a.m. group class, though we will still hold the 4p.m. class. 
  • Each heat will last one hour.  Try to arrive a few minutes early to get yourself warmed up and ready to go.  We will write up a suggested warm-up and provide an area it to happen in.
  • Everyone should have a partner/coach/rep counter to share the pain with. 
  • We will have coffee, pizza, and beverages for all participants. (thanks to Doyle Street Cafe for their generous donation).

Prizes will be awarded to the top two fundraiser’s and the top two scorers (male/female). They are:

1st Prize Fundraising: Cooking Lesson with Chef Lance Velasquez.  Lance will come to your home and teach you how to prepare a meal of your choosing.  You will be left with a tasty dish and a recipe to replicate. 

2nd Prize Fundraising:  Two one-hour private sessions with Coach Minium focusing on the movements of your choice. 

Top FGB Score (female):  Cosmetic Goodie Bag (and I’m not talking Walgreen’s brand ladies).

Top FGB Score (male): Usana Brand Goodie Bag

More on Athletes for a Cure and The Wounded Warrior Project. 

Good luck to everyone!  See you Saturday…

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Sep 23rd, 2009

TomC Gets 300 lbs on the Back Squat


Congratulations to TomC, who squatted 300 lbs for 3 sets of 5 reps this past Monday.  I guess all that milk-drinking paid off!

Next up for Tom:  315 lbs for 3 sets of 5 (after a Fight Gone Bad detour along the way).

(Bonus points if you can name the composer and title of the classical song playing in the video)

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Sep 22nd, 2009

FGB IV This Saturday!


Sierra doing 25# weighted push ups. 


We have the FGB IV Fundraiser going on this Saturday from 9a.m. to 2p.m. and want to encourage everyone to sign up for a heat as soon as possible!  The heats will run every hour on the hour, and the whole day will wrap-up with a Top Dog BBQ and refreshments (wink, wink)! We have some really cool (no, not CFO T-shirts) prizes for the top two fundraisers and the top two scorers overall. 

Please note that we WILL NOT be holding the 9 and 10 a.m. classes but WILL hold the 4p.m. class as usual. 

Post to comments if you are planning on participating as an athlete in FGB IV. 


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Sep 21st, 2009

I Scream, You Scream, We All Scream!


Who can resist a cold, creamy scoop of lucsioius ice cream?  Especially on a hot day like today!  Sadly, there are many of us who are lactose intolerant, following a paleo diet, or simply don’t eat dairy for whatever reason, that are unjustly deprived of this sweet, yummy treat.  Well, lucky for you, I’ve recently discovered a non-dairy ice cream that is even better than the real thing!  It’s Luna & Larry’s Coconut Bliss Ice Cream.

Yup, it’s made from coconut milk.  Coconut Bliss ice cream is super rich and creamy and made with Organic ingredients.  It comes in an array of flavors, but some of my favorites are mint chip, cherry amaretto, and cappuccino.  Coconut Bliss is a delicious and healthy alternative to regular, old, ice cream.  Hope you like it!   

Here’s a list of the ingredients for Naked Coconut: 

Organic Coconut Milk (Organic Coconut, Water, Guar Gum), Organic Agave Syrup, Organic Dried Coconut, Organic Coconut Extract, Organic Fair Trade Vanilla Extract   

If you have an ice cream maker and want to try making your own coconut milk ice cream at home, check out this instructional video from Erin Huggin’s blog. 

Have you tried Coconut Bliss?  Post your review to comments or share any other non-dairy ice cream alternatives.

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