Monthly Archives: December 2010
Dec 31st, 2010

Next Super Sunday: Filthy 50

*** Friday, Dec 31st: 6am, 8am, 9:30am & 11am classes ONLY ***

*** Saturday, Jan 1st: 11am Community Day & 12pm Stretching Class ONLY ***


Jeff at the top of a burpee

Our next Super Sunday will take place on Sunday, January 16, beginning at 2pm.  The workout will be the Filthy 50, which is as follows:

For Time:
50 Box Jump @ 24"
50 Jumping Pull-Ups
50 Kettlebell Swings @ 35#/26#
Walking Lunge, 50 Steps
50 Knees-to-Elbows
50 Push Press @ 45#
50 Back Extensions/Good Mornings @ 45#/33#
50 Wall Ball Shots @ 20#/14#
50 Burpees
50 Double-Unders

The workout will be run in 6-person heats, with a heat going every 5 minutes.  I’ll do a post for sign-ups as we get closer to the date and will publish the heat schedule on Saturday, January 15, just as I did with the CF Total.  The heats will be run in a time-trial fashion, and if someone who is five minutes behind you catches you, you’ll need to cede that station to him or her.  This will provide all the motivation in the world to not get caught.  I’ll also arrange the heats to the best of my ability to avoid this possibility, but there are no guarantees.

Comments: Comments Off on Next Super Sunday: Filthy 50
Read More
Dec 30th, 2010

New Year’s Resolutions, Anyone?

*** Friday, Dec 31st: 6am, 8am, 9:30am & 11am classes ONLY ***

*** Saturday, Jan 1st: 11am Community Day & 12pm Stretching Class ONLY ***


Will 2011 herald the Return of The Prowler?

2010 will be over in a few days.  Good riddance or not, it is becoming part of the past and the traditional look into the future is upon us.  What will 2011 hold?  None of us knows (except my 7-year-old who claims to know the future), which just makes the possibilities seem that much more exciting.  Here are a few shamelessly self-serving suggestions:

Start 2011 off right by coming to CFO for our FREE COMMUNITY DAY, THIS Saturday, January 1st @ 11am.  We will put you through a great workout that will show you and/or your friends, family, co-workers, etc. what FUNctional fitness is all about.  We promise you and yours a good time and you will leave CFO all pumped and ready for a healthier you in 2011. Don’t be afraid – it won’t hurt (too much), but will make you feel absolved of all of that New Year’s Eve guilt.

If you’ve been thinking of joining a CrossFit gym or just trying out the program, and would like to further explore what CrossFit Oakland is all about and what it can offer you in the way of fitness, then spend a month learning the basics and starting on the road to a better, stronger, faster, leaner you.  To join CFO or simply learn the CrossFit way to uber-fitness, then take advantage of TWO new On-Ramp classes that are starting in January:

Jan 3rd – Jan 28th @ 6:30pm on M/W/F and Jan 17th – Feb 11th @ 7am M/W/F.  You can sign up online or stop by during regular working hours.  We would be happy to show you around and answer any questions you might have.

If you are a current member of CFO, the New Year holds more fun and surprises for you too.  Challenge yourself to a new goal, attack a serious weakness, rehab an injury or really go out on a limb and sign up for some of the up-coming challenges and competitions that will be coming down the pike.  Watch out for some cool offerings that will be accessible to anyone with the desire to make 2011 the best year yet.

A Happy, Healthy and Prosperous New Year to you all and good luck with those pesky resolutions.

Comments: 4
Read More
Dec 29th, 2010

Scheduling Matters


John, Fiona, and Jen

One reminder on the schedule for New Year’s weekend and one update on the schedule…

Schedule for New Year’s Weekend

Wed 12/29 & Thu 12/30:  Normal Schedule
Fri 12/31:  Murph 6:00am – 7:30am, 8:00am – 9:30am, 9:30am – 11:00am, and 11:00am – 12:30pm
Sat 1/1:  11am Community Day Workout
Sun 1/2:  Normal Weekend Schedule

February 2011 Evening Schedule (Or What’s Old is New Again)

After a few months of experimenting with the new evening schedule, we’re going to revert back to the old evening schedule beginning in February 2011.  This means that evening group classes are going to be held at 5pm, 6pm, and 7pm, instead of the current 4:30pm, 5:30pm, and 6:30pm time slots.  Just to repeat, this will happen in February 2011.  We’ll post reminders on the schedule change as it gets closer (that’s for you, Manwell and Lydia). 

And don’t forget, you can always consult our online schedule if you want the most up-to-date information on the schedule for the current week.

Comments: 12
Read More
Dec 28th, 2010

On Warped Beauty Standards, and Embracing the Buff


Candace in mid-stride

Below is a link to an article that’s been making the rounds on various CF blogs and Facebook.  I thought I’d post it on our blog, just in case you haven’t yet read it.  It’s chock full of great advice and insight on matters related to women and training.  If you’re a woman, you definitely will want to read this.  And if you’re a man, you’ll probably want to read this as well.  The bottom line is that the female-as-waif mindset needs to be done away with once and for all (and good riddance, as far as I’m concerned).

On Warped Beauty Standards, and Embracing the Buff

Comments: 7
Read More
Dec 26th, 2010

Stretching Class January 1st at 12 p.m.

 Because no one stuck to the mobility challenge, because of the recent rash of injuries (due to muscle tightness), and because I know that it will help you (especially after "Murph"), I am offering a FREE stretching class on January 1st at 12 p.m.. 

 What stretching can do for you:

Improve your squat, your press, and your Olympic lifts
Accelerate your recovery
Increase flexibility
Reduce risk of injury
Relieve tension
Improve posture
Improve neuromuscular communication
Improve sports performance

If enough people are interested and show up, I am willing to offer this class on a regular basis.  It will be 30-45 minutes long, fun and good for you!  


Comments: 4
Read More
Dec 25th, 2010

Merry Christmas, All!


MJ taking a crack at the CF Harlem strength challenge

CrossFit Harlem recently posted a strength challenge to all comers.  The challenge was for men to press 200 lbs, clean 300 lbs, squat 400 lbs, and deadlift 500 lbs.  Everyone had a month to complete the challenge.

MJ did all four lifts in 31 seconds.  Enjoy the video, all!

And to everyone out there:  Merry Christmas!

Remember:  The gym is closed on Christmas but we’ll be back in action on Sunday, December 26 with classes at 8am, 9am, and 10am.

Comments: 8
Read More
Dec 24th, 2010

Holiday Schedule


"Be honest:  What do you think of my butterfly kip?"

Hear ye, hear ye, here’s the holiday schedule:

Friday, December 24:  8am, 9am, and 10am group classes
Saturday, December 25:  Gym is Closed
Sunday, December 26:  8am, 9am, and 10am group classes
Monday, December 27 – Thursday, December 30:  Normal Schedule
Friday, December 31:  Murph at 6am-7:30am, 8am-9:30am, 9:30am-11am, and 11am-12:30pm
Saturday, January 1:  11am Community Day Workout
Sunday, January 2:  8am, 9am, and 10am group classes

Comments: 3
Read More
Dec 23rd, 2010

Athlete Spotlight – Joe P!


"How YOU doin’?"

Santa’s coming a bit early this year and bringing you all an athlete spotlight on the fabulous JoeP.  Once again I must restrain myself from going total gaga on this dear friend and remarkable human being.  JoeP is the first client this old-timer remembers meeting at CFO and we’ve been 6am lifting buddies ever since.  Joe is kind, generous, intelligent, funny and quite the handsome devil.  

As an athlete, Joe is incredibly consistent which pays off in his performance numbers, which continue to increase year after year.  Joe is a great example of how to turn back the clock and get even fitter, stronger and faster than men half his age.  In fact, I am willing to bet that the majority of you will be shocked when you read his age below.  

Even if you do not hit that awesome 6am class every morning with Joe, chances are you have met.  He does not miss many CFO get-togethers and is a great supporter of his fellow athletes in and out of the gym.  A typical JoeP move was staying after our Holiday Party long after it ended to wash the dishes and help clean up. If only Joe were a Giants fan, he’d be the perfect man. 

Post Joe love to comments.

Name: Joe Pasquariello
Height: 5-6 (and a half!)
Weight: 148
Age: 53
Q: How long have you been a member at CFO?
A: 4 years and 4 months. I started when Mike was young.
Q: What is your day job?
A: I’m an engineer, working in wind energy for (gulp) 27 years. I have my own business (Fenway Systems) that develops control systems for large-scale wind turbines and wind farms. 
Q: What is your athletic background?
A: Always physically active and played everything as a kid. Started running my last year in college and did almost nothing but running and hiking for 25 years before finding CFO. Last year I started telemark skiing and ski mountaineering, and did a big Alpine ski tour in the spring. I plan to do a lot more of that kind of thing.
Q: What is your favorite strength move?  
A: The snatch. It combines so many of the things we work to develop at the gym (strength, power, speed, balance). For me, it’s the ultimate measure of progress, and the thing I would most like to improve.
Q: What is your favorite met-con?
A: Filthy 50. For some reason I don’t dread this one. It gives me a chance to dominate old guys.
Q: What is your proudest achievement?
A: That’s a tough one. There are lots of things I couldn’t do at all when I started. 95# OHS was a long-time goal that I got this year.
Q: What is your most desired goal?
A: Fran Rx, body-weight OHS, 300 DL, a real HSPU, a muscle-up. These things once seemed like they’d never happen, but now I think they will. There’s no time limit on Fran, right?
Rant or Rave:
Gotta go rave because I love CFO and I’m constantly spouting off about it to friends and family. No matter what issue or ailment befalls them, my solution is always the same. "You know, I think that plantar fasciitis would go away if you did some strength training". The physical benefits have been great. I was motivated to try CF after going on a back-packing trip and really hurting on a hike I knew would have been no problem 10 years earlier. Doing CF has really turned that around. Now I could easily dominate most of the folks at my 35th high school reunion. That is important. Beyond that, coming into CFO, seeing friends and working out has become something I rely on very much. You all helped me more than you know in getting through some hard times this year, so thanks to everyone for that. I really enjoy the collective experience and the cooperative vibe. When someone gets a new PR or does something for the first time, whether they’re new to CFO or have been around a while, it seems to motivate everyone in the gym to try a little harder, and we all kind of make progress together. CFO keeps teaching me there’s a lot of good that can come from showing up and working on things, enjoying the process even if you’re not getting your biggest weight or best time ever. And since it’s holiday time, I can make a special point of giving huge thanks to Mike and Nicole, the coaches, and all of the CFO athletes. I’m really thankful to be part of this community. We’re pretty darn lucky.
Important Stats:
I’m not good at keeping track of this stuff, but a few I know are DL 285, Back Squat 220, OHS 110 (and I had 115!), Filthy Fifty 34:45
Comments: 35
Read More
Dec 22nd, 2010

Free Nutrition Talk on Saturday Jan 15 at 11:30am!

food pyramid 1.gif

What the heck is this pyramid thing?

We’re always looking for ways to expose you to different ideas related to health and well-being, even when they run very counter to conventional wisdom.  With that in mind, we’re pleased to announce that we’ll be offering a free nutrition talk at CFO from Chris Kresser, a local acupuncturist and author of the Healthy Skeptic, which is a blog dedicated to challenging mainstream myths about nutrition, health and disease.

One of Chris’s primary areas of expertise is detoxification, and the talk he’ll be giving will focus on defining toxins and explaining their potential impact on nutrition, health, and performance.

Mark your calendars:

Day, Date, and Time:  Saturday, January 15 from 11:30am to 1:00pm

For more information on Chris’s talk, see the attached flyer.

Comments: 2
Read More
Page 1 of 3123