Monthly Archives: July 2010
Jul 21st, 2010

Paleolithic Solution Seminar at CFO August 7



As a follow up to Dawn’s post on Sunday, I wanted to remind all of you that one of the foremost experts on the paleolithic diet, Robb Wolf, will be coming to CFO to give his Paleolithic Solution Seminar on Saturday, August 7 from 9am to 5pm.

These seminars are a great way for you to get dialed in on all things related to food, whether you’re after performance, general health, or longevity (ideally, you want all of them!).  Robb is a great lecturer and is extremely accessible (he’ll answer just about any question you throw his way).  This is well worth the $195 that the seminar costs.  I can’t recommend Robb’s seminar enough.

Register for the seminar here:

Info on the seminar:

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Jul 20th, 2010

Reminder: CFO Barbecue & Pool Party This Sunday!



Reminder:  We’re holding a summer party this Sunday, July 25, beginning at 12pm!

The venue will be the HIller Highlands Country Club, the same place where our holiday party has gone down the last couple of years.  This time, rather than hanging out indoors, we’ll be taking it outside to the pool.  And in addition to the poolside and other activities we have planned, we’ll be barbecuing.

We’ll be doing this potluck style.  We’ll provide meat and drinks; we’re asking everyone else to provide a dish to share with others (can be a side dish or dessert).

Directions:  Google Map of Hiller Highlands Country Club

As with all of our social functions, friends and family are most welcome!

Please reply in comments if you plan on being there.

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Jul 19th, 2010

Modern Cavemen


Here is an interesting interview with Art Devany, creator of Evolutionary Fitness–a program that incorporates paleo eating, intermittent fasting and paleo style exercise.  Devany is 72 and has a body fat of 8%. 

In this interview, he talks about the type of exercise he does, what he eats, and why he believes eating paleo is better than the traditional American diet.  The interview starts at minute 34, so if you don’t want to listen to the strange story of a boy and a wolf, skip forward. 


Thankfully, the games are over and I can finally put down my iphone (I’ve been streaming the games all weekend).  Our regular class schedule resumes tomorrow morning at 6 a.m..

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Jul 18th, 2010

Crossfit Games Day Two


Today’s wod was an insanely hard chipper:
Two rounds for time of:
run 300 meters
15 jumps over 24” box
15 dumbbell squat cleans 45/25
30 double unders
15 push ups, hands must release from the floor
15 GHD sit ups
30 yard lunge
Our team finished in 21:13, putting them in 18th place, just missing the cut off (only 16 teams progress to the next event tomorrow).  (Was anyone else yelling at their computer today?  It was so exciting to watch!)

Team CFO showed fierce determination and fought hard to the bitter end.  The competition was much tougher than last year, and the team actually placed much higher this year (last year we placed 42nd).  All that training with Mike and MJJ really paid off.  
Strong work, guys!!

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Jul 17th, 2010

CFO Affiliate Team Finishes Day One in 16th place!

team cfo wod 2-3.JPG

Team CFO during wod 2 today.

Here is a recap of the day for our team at the Crossfit Games:

WOD #1
4 person (2 men & 2 women) complete:
2 rounds of
70 thrusters (155/105)
50 c2b pull ups
buddy carry across field, switching partners halfway

Team CFO finished in 19th place with a time of 11:22

WOD #2 & #3
All six people move through a series of tasks:
1 min. max deadlifts (264/173)
1 min rest (2nd person starts the deadlifts)
1 min. max rep pistols, switching legs (2nd person rests, third person starts deadlifts)
1 min. rest (4th person starts deadlifts, the rest move to the next rest/task)
1 min. row for max calories

The first person then moves to a rack to establish a 1 rep max shoulder to overhead. When they are done, the second person then starts on finding their max shoulder to overhead.  The first part of this wod is scored by reps, the second by total weight shoulder to overhead by all 6 members of the team.

Our team scored 364 on the first part and 1260 on the second part of this wod.  Our team placed first in the shoulder to overhead competition, moving the team up three spots to 16th!  Amazing work!

So far, no one knows what will happen tomorrow.  Check the Games website or our comment section for updates. 


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Jul 16th, 2010

Team CFO!!

team oak 2.jpg

Team CFO gettin’ after it!

The games are upon us! For those of you who are holding down the fort in Oaktown, the gym will be closed.  However, we highly encourage you to take advantage of the exceptionally programmed track workouts below to get your conditioning on this weekend while taking breaks from the online streaming video and blog updates.

Speaking of blog updates, every effort will be made to update the blog with new information as it becomes available, so check back regularly.

Here is the schedule for the weekend:

FRIDAY, July 16th, 2010

Regular schedule for group classes, Open Gym (3:30pm – 5pm) = Cancelled

Rest Day

SATURDAY, July 17th, 2010 = Gym Closed NO GROUP CLASSES

Track Workout:

Run 400m
Run 300m
Run 300m
Run 200m
Run 200m
Run 200m
Run 200m

Rest 2 minutes between sets.  You won’t be fully recovered in between sets, but push the intensity nonetheless.

SUNDAY, July 18th, 2010 = Gym Closed NO GROUP CLASSES

Track Workout

For Time:
Run 400m
100 Push-Ups
200 Squats
Run 400m

No mixing and matching of reps.  Do the run, then the push-ups, then the squats, and then the final run.

MONDAY, July 19th – Back to Regular Schedule



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Jul 15th, 2010

Athlete Spotlight: Justin!


"…with great power comes great responsibility…"

This week started out with our athlete spotlight finishing in the top 10 at the Firefighter Summer Olympics in Santa Clara, CA on Monday.  Of course, this could only be our Justin, who loves to compete almost as much as he loves being a firefighter.  Justin also found out that very same day that he has been promoted to Lieutenant at the Piedmont Fire Department, where he has served for over 7 years, and it couldn’t have happened to a nicer guy.

Seriously, is there anyone like Justin out there anymore?  He is a devoted family man with a beautiful wife and 3 little girls, a fireman with not one, but two fire departments. He regularly volunteers his time to work on construction projects for people he knows really need the help (not to mention all of the cool stuff he does at CFO – those lightbulbs don’t change themselves!) and he is in all actuality, an Eagle Scout.

As an athlete, we all know Justin to be super-human in almost every WOD.  His nickname is Spider Man for obvious reasons (really, look up a picture of Tobey Maguire) and he truly lives up to it when you check out those numbers he puts up at 6am.  He is a fierce competitor, as he proved this week and in March at the NorCal Sectionals, as well as finishing in the top 3 with his team at the National Firefighter Combat Challenge 2 years in a row.

I could go on and on about Justin, but it is time for you all to post congratulations and other thoughts on Lt. McNulty to comments.

Name: Justin McNulty
Hieght: 5’10"
Weight: 182lbs
Age: 34 almost 35 in August

Q: How long have you been a member at CFO?
A: Member of CFO since January 2009

Q: What is your day job?
A: I was a firefighter last week, now as of 7/12/10 I am a Lieutenant with the Piedmont Fire Department.

Q: What is your athletic background?
A: I was always very active as a kid, too hyper if you ask my Parents. I wrestled, played baseball, basketball, and tennis in high school. I didn’t really grow until I got out of high school, 5’5" 130 pounds soaking wet graduating. Now athletically I do CrossFit and a firefighter competition called the Firefighter Combat Challenge and the team I’m on is now 2 time world champions.

Q: What is your favorite strength move?
A: Favorite strength move would have to be shoulder press/ least favorite OVERHEAD SQUATS

Q: What is your favorite met-con?
A: I love all met-con they are right in my wheel house, Helen is my second wife.

Q: What is your proudest achievement?
A: Proudest CFO moment when I beat the mighty Brandon, and Manwell in a WOD and Mike turned to Brandon and said, " You let a guy beat you like that who only comes here like once a week." Competing with some of the CFO super stars is always a great honor and one of the reasons I love CFO.

Q: What is your most desired goal?
A: CFO goal to make the "B" team for our travel competition team.

Rant: Change your smoke detector batteries.  Those dam things on your ceiling actually do something other then notify you that you just burned your toast. Also if you drive a Prius please drive it in the slow lane, the rest of us want to drive FAST in the fast lane.
Rave: CFO the place rocks from top to bottom. I get up at 4:15am to grace the floors of the greatest CrossFit Box on the planet, and still unlike some people arrive before 6am!

Important Stats:
FGB 384
Helen 7:52
Deadlift 405
Back Squat 315
Cindy 24 plus change I want more
Bench 280
Shoulder press 170
Murph 31:32 no vest
Filthy 50 top secret
Overhead Squat no secret (sucks)
Likes to run like the wind
Best stat: Married 9 years and have 3 girls, ages 8, 7, and 5 all born 4 days apart in July.

Comments: 19
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Jul 14th, 2010

Again Faster on Improving the Clean

The Again Faster crew on a simple way to improve your clean

Jon Gilson and the rest of the Again Faster crew put out some really good videos.  Their latest one is on receiving the bar in a clean (and it would apply to the snatch as well).

The video is centered around the idea of meeting the bar at its peak.  It’s a simple concept, and one that should help you whether you’re doing a power clean or being forced to receive the bar in a full squat.  This is very much in line with what I posted from Greg Everett a few weeks ago, with the one exception being that Greg would want you to finish each clean in the squat position after initially arresting downward movement and receiving the bar as high as possible.

The common point between the video and what Greg has to say is that for your clean (or snatch) to be good, you have to be able to turn the the bar over as quickly and as high as possible.

Prather Ranch Meat Order

Reminder:  If you haven’t yet gotten in on the next Prather Ranch meat order, but would like to, let us know by the end of the day tomorrow (Wednesday, July 14).  Either send us an email or respond below in comments if you haven’t already done so.

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Jul 13th, 2010

Three Items of Note



Jo Ann and Max in action

We have three items to bring you up to date on:

  • The upcoming Olympic Lifting seminar at CFO
  • The upcoming body fat test at CFO
  • The Prather Ranch meat purchase

Olympic Lifting Seminar

In case you didn’t already see it in Upcoming Events (left side of the page), Jo Ann Arnold and Max Aita will be putting on an Olympic Lifting seminar right here at CFO on Sunday, August 1 from 9am to 1pm.  These two really know their stuff; this is the perfect opportunity to get dialed in on snatch and clean-and-jerk technique.

The cost of the 4-hour seminar is $150.  To register, go here:

Body Fat Test

Just a quick reminder…Mike from Body Fat Test will be here tomorrow, Tuesday, July 13 from 12pm to 7pm to administer body fat percentage tests.  There are some spots still available, so it’s not too late to sign up!

Prather Ranch Meat Order

Earlier today I spoke to Scott from Prather Ranch and I’m excited to announce that they have some supply that they now can offer us.  It’s the same deal:  40 lbs of meat for $240 (I’ll confirm the exact price in a follow-up post, but that should be close).  Here’s the catch:  we need to give Scott a firm number by this Wednesday, July 14.

So if you’re interested in ordering a box (or sharing one with someone else), either post in comments or send us an email saying so.  Remember, we need a final count by Wednesday to make it happen.

That’s all, folks!

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Jul 11th, 2010

Cool Online Food, Herb and Nutrient Database

Strawberries are high in Vitamin C and protect against Rheumatoid arthritis

From Mike Adams, the founder of

Ever wonder which foods, herbs or nutrients would be most helpful for your particular health challenges? Now you can find the answers, instantly!

Over the last several months, we’ve been quietly working on a "secret" project to build the internet’s most useful database of healing foods, herbs and nutrients. This project is now open to the public, and you can start using it right now.

Healing foods reference
You’ll find the herbs at:

And the nutrients at:

Each of these sites allows you to explore natural medicines that are known to be helpful for various diseases and health conditions. You’ll learn, for example, that green tea helps prevent breast cancer, or that Vitamin D is important for reversing osteoporosis. Over a hundred health conditions are covered in detail, plus hundreds more entries on individual foods, herbs and nutrients.

Currently, the research presented on these sites is based on 14 books and natural medicine encyclopedias. We’re working on expanding that to 25 books to cover even more diseases and natural medicines, so be sure to check back from time to time and watch our online reference sites grow! In particular, we’ll be expanding the herbal site to include rainforest herbs, Chinese medicine herbs and more Western herbs as well.

Created by Mike Adams, the Health Ranger, as a free public service to promote health freedom and empower consumers with information about the healing power of foods. See and to learn more.


You can now pick up your bottle of Cinnamon Tingle, Oslo Orange or Flava Free from the CFO fridge!  Please write a check out to CFO or just fork over $35 if you haven’t paid yet.  Remember, EFAs are very sensitive to heat and light so refrigerate your oil asap!

Thanks for participating in CFO’s first ever fish oil share!

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