Monthly Archives: October 2009
Oct 31st, 2009



 What is the most outrageous piece of "exercise" equipment you have come across?

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Oct 30th, 2009

Halloween Party


Marc looking fierce

Come on, come all! 

Throughout the day tomorrow, we’ll be judging costumes.  As mentioned previously, the top male and female costume winners will get a free breakfast at the Doyle St Cafe.  In addition to the costume contest going on throughout the day (we’re expecting everyone to be in costume!), we’ll be breaking open the drinks shortly after the 5pm class.  Classes will continue to run as normal, but everyone is welcome to hang around (in costume, of course!) and partake in some Halloween fun.  We’ll be providing alcoholic and non-alcoholic beverages (all ages are welcome), and even some candy (it is Halloween, after all).  If you want to bring food to share with others, please do so.

And you don’t want to miss my totally awesome, totally authentic costume.  It’s a real winner.  And there will be plenty of PBR to go around!

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Oct 29th, 2009

Training vs. Working Out



The 9a.m. Crew.


"Training is so much more than working out. It helps you get to know yourself better. It teaches you what you’re really made of and how hard you’re willing to work to overcome adversity. Working out is what the general public does to get in a little better shape. They go to the gym because they have to. They don’t have a passion for it, they don’t love it, and they don’t live for it. These people go to the gym as a way to meet new friends or just to "stay in shape" and improve their health. To them, working out is a hobby or a necessary evil. But to those of us who are married to the iron for life and feel most at home pushing heavy weight in some hole in the wall hardcore gym, it’s our passion." -Jason Ferrugia (writer for T-Nation)

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Oct 28th, 2009

Sugar: The Bitter Truth

This is a long one, and it’s already been posted on our CFO Member Forum, but I thought I’d post it here in case some of you still haven’t gotten around to registering (which will allow you to access the forum).

Break this video up into chunks.  It’s worth the 90 minutes of viewing time.

And offer up comments once you’ve watched it.

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Oct 26th, 2009

Costume Contest on Friday the 30th!


Pukie the Pumpkin

It’s that time of year again!  Halloween is around the corner and we at CFO would like to indulge the holiday with a costume contest all day Friday, October 30th.   Best Male and Female costume (judged by an illustrious panel of anonymous volunteers) will receive  gift certificates to Doyle Street Cafe!  Get creative folks, and be sure that your costume will stay on through full ranges of motion….



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Oct 26th, 2009

Spicy Chai Tea


Lately as its gotten colder, I’ve been drinking a lot more hot tea.  Here is a simple chai recipe that is easy to make and delicious!  This super spicy tea is the perfect drink on a chilly morning. 


4 cups water
1/2 tsp cloves
5 slices fresh ginger
1/2 tablespoon black peppercorns
1/2 teaspoon chili pepper flakes
2 cinnamon sticks
1/4 teaspoon each: cinnamon, cardamon, garam masala, nutmeg
2 cups milk/nut milk/coconut milk

Directions:  In a medium pot, add the cloves, ginger, peppercorns and chili flakes to the water and bring to a boil. Turn down to low and let simmer for about 1/2 hour.
Add the remaining ingredients and then let it heat for 15 more minutes, stirring occassionally. You can add 1 black tea bag or 1 green tea bag at the end of the hour, if you want some caffeine.  The mixture will be thick and syrupy.  To serve, mix with milk. 

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Oct 24th, 2009

Tomorrow at CrossFit SweatShop



Date: Saturday October 24th

Time: Registration 9am
Athletes Briefing 9:30am
Workouts begin 10:00am

Location: CrossFit Sweat Shop – 1401 Autocenter Dr., Walnut Creek, CA 94597

Entry Fee: $35 (online registration closes Thursday 10/22/09 at midnight)

Late Registration: $50 (day of competition)

Field Limit: 45 participants TOTAL

Prize: 1st Place Male $300
1st Place Female $300
*Prize money WILL increase if field reaches capacity.

Workout #1 Run:  Distance will be between 800 meters and 4 miles

Workout #2 Clean 1RM (3 attempts.  Only the single best successful lift counts.  Order that athletes begin workout #2 will be determined by their run placement.  Those that finish last on the run will start first on the Squat Cleans.)

Workout #3  (12 minute limit)

3 Rounds

9 Deadlifts (women 135#/men 225#)
12 Burpees
15 Wall Balls (women 14#/men 20#)


Max Load from Workout #2 divided by the sum times of Workout #1 & Workout #3 
This method was chosen over awarding points for what place an athlete finishes each workout to encourage max effort on each and every workout.


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Oct 23rd, 2009

More on Low Bar vs. High Bar Back Squats

Jon Gilson going over the finer points of the low-bar- and high-bar back squat

I wanted to give a big thanks to Joseph for posting the link to this video in the comments to our first post on the low-bar/high-bar back squat.  Jon Gilson and the Again Faster team have put together a really solid piece, in particular doing a nice job of delineating the purpose of the two different types of squats.  One isn’t necessarily better than the other; they simply serve different functions.

I personally don’t care too much which style of back squat you use, as long as you do it correctly.  Proper execution is the key.  Don’t fool yourself into thinking you’re doing a high-bar squat if your butt is shooting back and your chest is coming forward.  Likewise, don’t fool yourself into thinking that you’re doing a low-bar squat correctly if you’re performing a good morning coming out of the hole.  Bottom line:  squat correctly (heels in contact with floor, back in extension, knees tracking toes, and proper depth)!

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Oct 22nd, 2009

CrossFit Marin Gymnastics Seminar!


Athlete’s Gymnastics Session

Learn gymnastics skills and progressions from the experts! Come spend 2 1/2 hours with experts in gymnastics learning new skills and refining existing gymnastics movements at CrossFit Marin.

Start Time: Nov 7, 2009 12:30PM

End Time: Nov 7, 2009 03:00PM

Event Location: CrossFit Marin

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