Monthly Archives: November 2009
Nov 30th, 2009

Check It Out!

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The World’s Healthiest Food is an awesome website and a great resource. The website is manned by George Mateljan, author of "The World’s Healthiest Foods", a cookbook and guide to healthy living.  The website features over one hundred foods that are at the foundation of a solid diet.  For each food on the list, there’s an overview with history, the health benefits, the best ways to select & store the item, along with instructions on the healthiest way of cooking it. Find out everything there is to know about these super nutritious foods!  There’s even an assortment of quick and easy recipes and instructional cooking videos.

Share your go-to nutrition websites in comments.

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Nov 29th, 2009

Track Workouts December 5th & 6th

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Usain Bolt in full flight

Reminder:  CFO will be closed next Sat 12/5 and Sun 12/6 due to the CrossFit Football certification seminar taking place.

That being said, our workouts will continue.  We’ll be meeting at the track for group classes at 8am, 9am, and 10am.  The Saturday workout will be sprints of various lengths (anywhere from 40m to 400m).  The Sunday workout will be an interval-style workout, with more than just running happening.

And one more reminder about the weekend schedule going forward:

Saturday & Sunday:  8am group class, 9am group class, 10am open gym (and Games Prep)

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Nov 28th, 2009

CrossFit Oakland Holiday Cocktail Party!

 

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We hope you will all join us for our Annual Holiday Cocktail Party next Thursday, December 3rd from 6p.m. to 9p.m.!  We will have wine, a bar (some guest bartenders) , and plenty to nosh on.  Leave your Lululemons and Inov8′s at home–lets all you Crossfitters get gussied up!

Here’s the venue:  Hiller Highland Club, for directions, click here.

If you want to be part of the CFO Secret Santa gift exchange leave your name in comments.  All gifts should be less than $15.  Rules of the game to be announced on party day. 

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Nov 27th, 2009

Prather Ranch Delivery Next Wed Dec 2

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In case you didn’t catch it in comments a couple days ago, here’s the final list for the 40-lb Prather Ranch boxes:

  1. Mini
  2. Tamara
  3. Brian C & Lydia
  4. Joe P
  5. Nabil
  6. Sam L
  7. Kim
  8. Daniel P
  9. Dave S
  10. Lee & Vee (2 Boxes)
  11. Brendhan
  12. Amy B

Please make checks payable to CrossFit Oakland in the amount of $231.60.

Delivery will happen at 6pm on Wednesday night, December 2.

In the meantime, enjoy your turkey and fixings, everyone!  Happy Thanksgiving!

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Nov 26th, 2009

Thanksgiving Holiday Schedule

Thanksgiving Schedule:

Thursday Nov 26th:  8am, 9am Group Classes
Friday Nov 27th:  9am, 10am Group Classes

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 Also, we will having a Community Day on Saturday the 28th at 11a.m.!!!!!!! Free to All.

 

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Nov 25th, 2009

Prather Ranch Meat Delivery

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We’d love to be able to make a Prather Ranch meat delivery happen on Wednesday, Dec 2.  In order for that to happen, we need 15 boxes to be paid for.

Here’s the list of takers thus far:

  1. Mini
  2. Tamara
  3. Brian C & Lydia
  4. Joe P
  5. Nabil
  6. Sam L

Read up on Prather Ranch’s practices.  Their cows are grass-fed; the meat certified organic.

http://pratherranch.com/page/home.html

We’re 9 boxes short.  C’mon, people, step up and help make this happen!

Additional Details

You get a 40-lb box at $5.79/lb.  Total amount is $231.60.

In the box, about half of the cuts are ground beef, and the other half are your cuts like New York steak, filet mignon, ribeye, sirloin, skirt steak, flank steak, etc.

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Nov 24th, 2009

Document Your Training!

Thanksgiving Schedule:

Thursday Nov 26th:  8am, 9am Group Classes
Friday Nov 27th:  9am, 10am Group Classes

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Keeping a workout log will get you where you’re going sooner!  Here are some tips for getting the most out of your workout journal:

  • KEEP YOUR JOURNAL AT CFO SO THAT YOU DON’T HAVE TO REMEMBER IT EACH TIME YOU WORKOUT! 
  • RECORD EVERY SET AND WEIGHT, EVERY TIME.
  • LOOK AT YOUR PREVIOUS ENTRIES TO PSYCHE YOURSELF UP AND STAY ON TRACK WITH YOUR GOALS.
  • STUDY YOUR GAINS OVER TIME. STUDY THE PLACES WHERE YOUR STUCK, NOTICE PATTERNS IN PERFORMANCE
  • KEEP TRACK OF OTHER DETAILS–DIET, SLEEP, BODY GREMLINS…
  • CHECK YOUR PROGRESS AGAINST YOUR GOALS AND ASK UP TO MAKE RECOMMENDATIONS TO GET YOU WHERE YOU WANT TO BE! 
  • KEEP LOGGING!

"If you PR, you PR"–from Evolve Your Fitness (thanks Serge)

If you look back one year, what has been your most prized fitness achievement?  Post to comments.

 

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Nov 23rd, 2009

Turkey & Fixings!

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Thanksgiving is hands down my favorite holiday!  There’s nothing like sitting down with your loved ones to share, give thanks and stuff your face until you slip into a food coma. This is also the perfect time to try a fancy, new recipe and show off your cooking skills!  So, what’s on the menu this year?  Share what you’ll be making this Thanksgiving and include a recipe if you’d like.  Here’s what I’ll be bringing to our Thanksgiving gathering:

Mashed Sweet Potatoes
from The Healthy Cooking Coach
(serves 6-8)

Ingredients:
6 medium to large sweet potatoes:
    red garnet or jewel yams, or Beauregard sweet potatoes
1 orange or tangerine
2 to 3 teaspoons finely grated ginger 
1/2 cup chopped, toasted walnuts, pecans, almonds, or pistachios for garnish

Directions:
1.  Zest (finely grate) the ginger root and set aside.
2.  Preheat oven  400? F. Scrub and rinse sweet potatoes. Pat dry but do not peel. Remove soft or black spots. Arrange in a shallow baking pan with sides. For ease of cleanup, line pan with parchment. Do not cover. Do not add water.
3.  Bake small to medium (6 to 10 ounce) tubers for about 1 hour or until soft and juicy; larger ones may take 1 1/2 hours. If possible, turn them over halfway through cooking.
4.  When cool, slip off and discard skins. Mash with juice from 1 orange or tangerine, and ginger zest.
5.  Spoon into an oiled heat-proof dish. Warm in a preheated 300? F-oven or toaster oven for 15 to 20 minutes before serving. Top individual portions with oil, butter, or nuts at the table.

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Nov 21st, 2009

Reminder: Community Day Workout Saturday Nov 28th at 11am!

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Exhibit A:  The community workout

Since we had a few people show up this morning for a would-be Community Day workout, we thought we’d post a reminder about our free Community Day workout coming up next Saturday, November 28th at 11am.  As always, friends and family are welcome to participate.  Whatever your current level of fitness is, the workout will be for you.  And just as last time, we’ll be doing a team workout.

It’s free, it’s fun, and you have no excuse not to participate!

Mark your calendar:  Saturday Nov 28th at 11am!

(Note:  The Games Prep workout will be taking place at 10am that day.)

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