Monthly Archives: March 2010
Mar 31st, 2010

First Set of Photos of CFO at NorCal Sectionals

Alex was extremely busy this weekend (a ton of photos on Saturday, an Olympic lifting meet on Sunday).  Above is a collection of various CFO athletes who competed in the NorCal Sectional Qualifier this past weekend.


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Mar 30th, 2010

Albany Bowl Sunday April 11


We’re planning an April social gathering at Albany Bowl!

The details:

Where:  Albany Bowl, 540 San Pablo Ave, Albany, CA, 94706
When:  Sunday, April 11 at 4pm
Cost:  $10/person (if group is large enough)

We’d love to get a big turnout for this.  The more who come, the lower the per-person cost will be.  This is open to all comers.  Friends and family are definitely welcome; the more the merrier!

Please post to comments if you’ll be coming, and include how many people will be with you.

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Mar 29th, 2010

Paleo Pie



Looking for something to do with all that Prather ground beef?  Make shepherd’s pie.  Shepherd’s pie is a savory casserole made with ground beef and vegetables such as carrots and peas covered with a thick layer of mashed potatoes.  Sounds pretty harmless, but most recipes call for butter, cream and flour which can make this seemingly healthy dish not so healthy.  I made my own version of the classic shepherd’s pie sans flour and cream and loved it!  While flipping through Paleolicious: A Paleo Inspired Cookbook today I found a similar recipe.  In her cookbook, Erica Saint Clair shares how to make a paleo-friendly pie:

1 head cauliflower
1/4 c coconut milk
2 tbsp olive oil
1-2 pound ground beef
1 large carrot, diced
1 large celery stalk, diced
1/2 onion, diced
1 large tomato, diced
1/2 tsp black pepper

Cooking directions
Preheat oven to 350 degrees.  In a large sauce pan heat the olive oil over medium heat.  Saute the carrot, celery, onion and tomato for about 5 min, until they soften.  Add ground beef and black pepper and cook for 10-15 min, stirring occasionally.  Meanwhile steam the cauliflower until it is easily pierced by a fork, about 10 min.  In a blender, mix cauliflower with coconut milk and puree.  Oil a 6" square oven pan and spoon in beef and vegetable mix.  Cover with mashed cauliflower and bake for 20 minutes.  Serves 4.

Aside from having an awesome title, this cookbook has a lot to offer!  The book has over 60 gluten-free, dairy free recipes along with nutrition facts for each recipe and beautiful, color photographs.  Oh and did I forget to mention that the author is a member of Crossfit Boston?  You can check out Erica Saint Clair’s cookbooks at her website PaleoPantry.

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Mar 28th, 2010

Tight Hip Flexors?

How do you know if you have tight hip flexors? 
a. You have low back pain
b. it is hard for you to keep your torso upright when squatting
c. you keep hearing you have "muted hip function"
d. your pelvis has an anterior tilt
There are many other symptoms.  Just try the stretches listed below and see how you feel or if you get a pr on your clean.

     Your hip flexors are actually two muscles, the Iliacus and the Psoas Major. The Iliacus originates on your pelvic crest and attaches on the top of the femur, which is the big bone in your leg. The Psoas Major starts at the lumbar vertebrae and attaches to the femur.  Your hip flexors flex the hip–they bring your thigh towards the abdomen or abdomen towards the thigh.  They are active during knees to elbows, box jumps, dead lifts and sit ups and act as the midline stabilizers during pretty much any exercise we do in the gym. 
     So how do they get tight?  Sitting down puts these muscles in a shortened position. After any extended time in this shortened position, they actually do not want to stretch back to their correct length.  When they get tight, they pull on the lower back and cause low back pain.  They also pull your pelvis into an unnatural tilt, which all sorts of strange actions on your spine when you load it to press overhead or squat.
     Here are some stretches to help loosen your hip flexors:

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Mar 27th, 2010

BiWeekly Team Workouts


Steve P getting the record straight

We’re going to be rolling out twice-a-week team workouts in the very near future, most likely occurring every Wednesday and Saturday.

Stay tuned!

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Mar 26th, 2010

CFO Heat Information



Many of you have been asking about when CFO people will be competing in the workouts this weekend at the NorCal Sectionals.  To that end, I thought I’d post everyone from CFO who’s competing this weekend, and when they’re going.


Marc:  9:20am, 1:20pm
Patrick T:  9:20am, 1:20pm
Serge:  9:40am, 1:40pm
Freddy:  10am, 2pm
Justin:  10:40am, 2:40pm
Dave K:  11:20am, 3:20pm
Jacques:  11:40am, 2:40pm
Daniel:  11:40am, 2:40pm
Manwell:  12pm, 4pm
Raph:  12:20pm, 4:20pm
Connor:  1pm, 5pm
Brandon:  1pm, 5pm


Lydia:  10am, 2pm
Candace:  10:20am, 2:20pm
Journey:  10:40am, 2:40pm
Connie:  11am, 3pm
Kelly:  11am, 3pm

Let’s wish our CFO crew luck in comments!

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Mar 25th, 2010

Athlete Spotlight: Daniel H!


Daniel picking heavy stuff off the ground at the 2008 CF Games

It is only fitting that today we turn the spotlight on a competitor in the upcoming CF Games Nor-Cal Sectional Qualifier – Daniel H.   We are so proud of all of our athletes, which will become very apparent when the CFO crowd is by far the most obnoxious this weekend.  But Daniel is one of those guys that very quietly and consistently crushes pretty much every WOD ever written on a whiteboard and it is always a pleasure and privilege to cheer him on.

Daniel is also responsible for the stunning pull-up bars at CFO as well as the racks that hold most of our weights.  Seriously, take a closer look – the man is an artist.  Daniel is having a busy and exciting 2010. In addition to kicking some serious posterior chain at the Sectionals, he is working on the new Bay Bridge project and getting married to the lovely Candace.

Post your thoughts on this amazing cross-fitter, metal-artist and husband-to-be in comments.

Name: Daniel Hester
Height: 5 ft nothin
Weight: Hundred and nothin

Q: How long have you been a member at CFO?
A: 2.5 years

Q: What is your day job?
A: Bridge Builder

Q: What is your athletic background?
A: Baseball & square dancing

Q: What is your favorite strength move? 
A: Bench Press and Olympic Lift. 

Q: What is your favorite met-con? 
A: Anything that can be done in less than 5 minutes.

Q: What is your proudest (CF) achievement?
A:  I met my fiance at crossfit.  Does that count?  Other than that my proudest achievement is that I consistently dominate Brandon.

Q: Most desired (CF) goal? 
A: Squat 400#

Rant or Rave:  Rant….You don’t want me going down this path.  Rave:  For as much as I complain, CFO is a pretty special place.

Important Stats:

Deadlift: 50lbs MTB*
Muscle-ups:  12 MTB
225 Bench for reps: 12 MTB
Shoulder Press: 45 lbs MTB
*MTB= More Than Brandon

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Mar 24th, 2010

New T-Shirts and Sectional Details


Our new CFO T-Shirt

Thanks to Manwell and Lydia, we are now offering a new CFO t-shirt, loosely based on the Oaklandish shirt design that’s popular around our neck of the woods.  What you can’t see in the photo above is that all of the branches and roots of the tree say either CrossFit Oakland or CFO on them.  It’s an awesome design by Manwell!  The back of the shirt has CFO printed on it. 

We’re selling the shirts at $20 or two for $30 on a first-come, first-served basis.

NorCal Sectional Stuff

First off, if you didn’t see it, there was a post published on the CF Games site, NorCal Sectioanls 101, that discusses the schedule, info for spectators and competitors, and even includes a few pictures of the venue.  Read that post here:

And here’s how logistics will work for us at CFO.

CFO will be bringing:

  • 1 tent
  • folding table
  • a few chairs
  • coolers
  • camera
  • BBQ
  • ice
  • a few beverages (water provided on-site)
  • equipment for warming up
  • limited supply of chalk and tape

Athletes and spectators need to bring (as needed):

  • additional chairs
  • food/drinks
  • plates/napkins/silverware, etc
  • tape
  • chalk
  • tunes
  • masseuse
  • sun-block
  • stuffed animal or other "lovey"
  • your A-game

Also, because the parking situation will be pretty crazy, it would be wise to carpool with others from CFO.  Feel free to use comments to make carpooling arrangements.

It’s getting close to game day and I’m excited about Sectionals!

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Mar 23rd, 2010


TomC, a true champion

With many of you gearing up for this weekend’s NorCal Sectional Qualifier, I thought I’d provide you with that little bit of extra motivation you might need to push you over the edge into the realm of competitive greatness.

Behold TomC!

CFO Schedule

A big heads-up…due to Sectionals, the gym will be closed this week as follows:

Friday 3/26:  Open Gym from 3:30pm to 5pm
Saturday 3/27:  All Group Classes and Open Gym
Sunday 3/28:  All Group Classes and Open Gym

So no open gym on Friday, and nothing at all on Saturday and Sunday.

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Mar 21st, 2010

Snack Attack!



What do you eat when you’re in a pinch?  Most crossfitters I’ve talked to find bars and shakes to be the easiest and tastiest way to snack, but it’s not always the healthiest.  Unfortunately, the majority of the food bars that claim to be good for you are loaded with artificial flavors, preservatives, hydrogenated oils and not to mention sugar.  Finding a decent snack during your mid-afternoon break can be somewhat of a daunting task, especially if your only option is the nearest vending machine. 

I like to keep it real and tend to think that the body performs best on real food.  The key to a good snack is protein.  Protein & fat will give you more energy and keep you full longer than sugar.  Here are some easy to assemble snacks that you can prepare at home or at work:

  • hummus, avocado or raw goat cheese wrapped in thinly sliced deli meat, romaine lettuce leaves or nori sheets.
  • crunchy veggies (bell pepper, cucumber, celery, carrots) with hummus or cheese
  • hard boiled eggs
  • raw nuts alone or with fruit
  • sliced apples, celery or carrots with nut butter
  • beef or turkey jerky 
  • plain yogurt or cottage cheese with nuts or fruit
  • Kale Crunchies (sold at whole foods)
  • gluten-free crackers and cheese

As you may know, I’m not a huge advocate of food bars and drinks, certainly not as a meal replacement, but in an emergency they can help prevent your blood sugar from crashing or making really poor choices because you’re hungry.  Look for bars that are made with whole foods such as, nuts, seeds and dried fruit.  Keep it simple.  The fewer ingredients the better but watch out for hidden sweeteners.  Here’s a list of some bars that I like:

In case anyone is interested, Yo!Naturals is one vending company that’s kicked junk food to the curb!  They provide healthier food options including organic milk! 

Share your favorite go-to snack to comments. 

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