Monthly Archives: May 2010
May 8th, 2010

Mike Minium: Color Commentator, SW Regional Qualifier



Well everybody, most of this stuff has been discussed in the comments already, but here it is nonetheless.

Team CFO showed up today and brought their A game.  After all was said and done after the Saturday workouts, we’re sitting in third place, 4 points behind CF Invictus and 1 point behind CF San Francisco. 

For up-to-date scoring, go here:

Tomorrow’s workout involves tire flipping, log carrying, log squatting, and log pressing.  Should be a great time!  We’ll be going in the final heat with our tent-mates, CF San Francisco (they set up camp under our giant Jameson tent).  It was great having both squads from the Bay Area tearing it up and supporting one another.

Keep your fingers crossed, everyone!

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May 8th, 2010

Regional Update: Day 1 of Masters Competition is Done!


Steve P locking out a 180-lb thruster

Today the spotlight was on our lone CFO Masters competitor, Steve P.  After a setback in the first workout, he came back strong in the second workout, putting up an impressive 180 lbs in the 1-rep max thruster workout (he had 10 minutes to work up to a 1-rep max thruster).  He also came oh-so-close to locking out 185 lbs, getting it well overhead but failing to stabilize the load overhead.

I’m betting he’ll destroy Cindy tomorrow.

All of the action moves to the campus of UC Irvine tomorrow.

Here’s the Saturday schedule:

Steve P

Workout 3:  9:40am

Team CFO

Workout 1:  8:50am
Workout 2:  2:30pm

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May 7th, 2010

Strength Saturdays Starting June 5

*****REMINDER:  There will be no open gym session this afternoon (Friday May 7) from 3:30pm to 5pm.  All other classes on Friday, Saturday, and Sunday will happen as usual.***** 

(Also, for the most up-to-date schedule information, you can always check our schedule.)


Rip and TomC

We’re excited to announce that beginning Saturday, June 5, we’ll be rolling out a Saturday afternoon strength session with none other than TomC.  Strength Saturdays will run from 3pm to roughly 4:30pm every Saturday.  Tom will be coaching everyone on the five basic barbell lifts:  the squat, deadlift, press, bench press, and power clean.

Tom recently attended Mark Rippetoe’s Starting Strength Seminar in Wichita Falls and passed the exam (practical and written) with flying colors.  In addition to the technical coaching you’ll receive from Tom on the five basic barbell lifts, which are essential to developing a foundation of strength, Tom will be able to answer questions related to programming for the lifts.

There will be an additional cost for taking the class, but we’re looking at making it a nominal one (~$20/month).  We’ll have more details on the cost breakdown as we get closer to rolling out the class.

Southwest Regional Action

Besides checking this blog for updates on the weekend’s competition here in Irvine (I’ll be doing daily recaps on this blog on Friday, Saturday, and Sunday), you can also follow the action online (Saturday and Sunday) here:

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May 6th, 2010

Athlete Spotlight: Team CFO!


******ANNOUNCEMENT: There will be NO OPEN GYM TOMORROW (Fri 5/7)!  All other weekend classes will go on as regularly scheduled thanks to our amazing staff of trainers!! *******

The Athlete Spotlight this week is on Team CFO!  Candace, Daniel, Tami, Manwell, Brandon, and Polly, along with Coach Mini and an amazing support team and cheer squad, will be heading to  So-Cal this weekend to represent CrossFit Oakland in the Southwest Regional Qualifiers and compete for a chance at making it to the CF Games in July.  The games have changed a lot since Team CFO took the Affiliate Cup in 2008.  We caught up with Coach Mini and asked him a few questions in an attempt to get to know our team better as we head into what is sure to be a fun and fierce weekend.

What are the strengths of each athlete and the team as a whole?

Candace:  Her ability to fit into tiny sweaters
Daniel:  His ability to blind opponents when he goes shirtless
Tami:  Her second gear
Brandon:  His ability to get into the zone
Polly:  Her wardrobe selection
Manwell:  His ability to go to that dark place and tune out Lydia

What were you happy to see on the workouts (in relation to team strengths/weaknesses)?

That neither of the workouts involved handstand walks.

What advantages do you see for team CFO?

They have the coolest t-shirts.

OK, OK.  On a more serious note…

I’m really pleased with the progress each of these six competitors has made over the last month.  We’ve really ramped up the intensity, holding extra team workouts over the weekend, in preparation for the double workout(s) we suspected would be coming down the pike in the Southwest Regional.  Each of the six who is going down to Regionals (the CFO team is actually composed of twelve members, per my post on the subject last month) possess skills that contribute to the team as a whole.

There will be 70 teams competing over the weekend, and only 8 will move on to compete in the Games in July.  The competition has gotten tougher and tougher every year, and the margins between the top teams will no doubt be razor thin this year.  The competition will be tough.  Period.

But we’re ready.

Post your best words of motivation and support for Post your best words of motivation and support for Team CFO (as well as Steve P, our Masters competitor) to comments.

Comments: 27
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May 5th, 2010

Happy Birthday to Joseph and Brandon!


Brandon (left) and Serge (right)



The word was already out on Joseph’s birthday today, but apparently Brandon thought he’d be able to pull a fast one on us and let his birthday pass by under the radar.  He should know better than that.

Birthday wishes to Joseph and Brandon in comments!

Comments: 18
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May 4th, 2010

Let’s Get Ready to Scan! (Updated)


Sierra working on her overhead squat

The World’s Greatest Scanner Tutorial Video

Because scanning your key card can be tricky business, we’ve put together, quite frankly, the world’s greatest tutorial video on the subject.  Ever.  Enjoy!



After a month of messing around with a bunch of different software settings, we’re now rolling out our card-scanning system.  So what does this mean to you?  Not a whole lot, actually.  Basically, the only thing you need to make sure you do is hold your key card in front of the scanner until it beeps (just like in the video above).  Once the scanner beeps, you’re done.  Simple as that.  The scanner is located on the desk in the lobby.

If you don’t have a card to scan, let Robyn or me know and we’ll get you set up.

Happy scanning!

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May 2nd, 2010

Pain in the neck?

candace etc...jpg

This picture has nothing to do with my post today, but it is a great picture and I thought you all would like to see it.

Anyway, this week I would like to address Lydia’s question from last week: How about that pitched nerve between the shoulder blades that can cause a shooting pain down your arm and up your neck? I have it and I know I’ve heard others talking about it but how do we stretch that?  

Lydia, I am not a doctor and I don’t know what is actually causing you pain.  It sounds as though a nerve is being pinched or impinged upon somewhere in your neck (that is where the nerves that run down your arm originate).  The first thing I would do is sign up for a sports massage.  Someone needs to get into your neck and upper back muscles and help those muscles to relax. 

If you are loathe to do such a thing, you can lie on a golf or lacrosse ball and try to release them yourself.  Here are some of the ways to release your neck muscles with a ball: 

1. Lie on back with your knees bent and with the lacrosse ball under you, just at the point where your traps and neck come together.  With an exhale, lift your hips off the floor.  This means you are putting all of your weight onto the ball.  Hold for 5 seconds.  (If it is too painful, leave your hips on the ground.)  Repeat 10 times and switch sides.
2. With your head on a yoga block, put the ball under your neck on the left side; your head should turn toward the left side.  Press into ball with an exhale and hold 5 seconds.  Repeat 10 times and switch sides.
3.  Lie on your back with a ball between your left shoulder blade and your spine.  Lift your hips off the ground with an exhale and hold.  Repeat 10 times and switch sides.

After you have done the trigger point release with a ball, you should then do the neck stretches that are in the READ MORE section of this post.

Also, I would recommend doing some neck mobility exercises. You would do this before you work out, or anytime during the day. 

1. Extension and flexion: Pull your chin to your chest, stretching the back of your neck, then pull your head back, stretching the front of your neck. 
2. Rotation–look over your right shoulder, then your left shoulder
3. Lateral flexion and extension–bring your ear as close to your shoulder as possible, looking straight ahewad, repeat on other side. 

Comments: 5
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May 1st, 2010

Co-Ed Team Run Challenge at CF Sweat Shop May 22


I wanted to give you all a heads-up (courtesy of Steve D) on a fun workout that’s coming up at CF Sweat Shop Saturday May 15th, beginning at 10am.

The workout is designed for a male/female team, with two divisions:  combined age of under 80 and combined age of 80 and older.

Both teammates run a 1.2-mile run, and then finish with the man carrying the woman 700 meters.  Each time the man has to put down the woman, the woman does 15 burpees and then they resume the run.  Once the 700-meter carry is done with, the workout is done.

The entry fee is $10 per person, with a cash prize going to the top placing team in each division.

Let’s get some CFOers involved!

Comments: 19
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