Monthly Archives: July 2011
Jul 31st, 2011

Day 2 Leads to Day 3!


Steve P after Workout 4, leaving everything out on the floor

Not much to say about Steve P’s effort today other than, "congratulations!"  He earned a trip to the big dance floor.  Tomorrow, Steve, along with 7 other Masters competitors in his division, will be competing in the stadium of the Home Depot Center.  And boy, did he earn it!

After a morning workout that seemed to be right in his wheelhouse, Steve did not disappoint, taking 3rd place in the workout, narrowly missing a 2nd place finish by 1 second.  It was 3 rounds of 9 chest-to-bar pull-ups and 8 thrusters @ 115 lbs.  He scorched it in 3:08, which moved him up to 6th place overall in his division.

The fourth workout, which didn’t happen until 6pm, can best be described as a metcon hell:  10 handstand push-ups, 20 wall ball shots, 30 toes-to-bar, 40 power cleans, 50 burpees, and 60 sumo-deadlift high-pulls for time.  Steve got off to a tough start with the handstand push-ups but soldiered on, fighting for every rep along the way.  It was the same sort of determination that paid off for him on Friday.  When the 20-minute buzzer sounded (there was a 20-minute cap on the workout), Steve had made it through 42 burpees.

After the workout, it was nervous time for those of us in the Pollini camp.  Much to our delight, though, when the powers-that-be updated the scoreboard with the latest results, Steve did just enough to hang on.  He finished in 16th place on the workout, which was just good enough to finish in 8th place overall.  The margin between Steve and the 9th place finisher in his division was 1 point.  Talk about a tight competition!

Congratulations to Steve for making it to Sunday!  Only 8 men in his division can make that claim!

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Jul 30th, 2011

Day 1 in the Books


Steve P finishing his 195-lb clean-and-jerk

Day 1 is now officially a done deal.  It was a wild day of competition for Steve, but when it was all said and done, he’s sitting right where he needs to, currently in 8th place in his division.  The top 8 finishers after Saturday move on to the finals on Sunday, so he will have to fight to remain there tomorrow.

After the first workout, which was a triplet featuring overhead squats, push-ups, and short sprints, Steve was in 17th place.  It wasn’t his best performance, but he battled his way through it nonetheless.  That fighting spirit was a sign of things to come in workout 2, which was finding a clean-and-jerk 1-rep max in 4 minutes.  After missing 195 lbs two times, Steve finally nailed it on his third attempt with just a few seconds left on the clock.  It was a clutch performance, and beyond that, it was one of the bigger clean-and-jerks of the day.  He finished tied for 4th in the clean-and-jerk.

The 4th-place performance in the clean-and-jerk pushed him up from 17th place overall to 8th place overall.

Way to go, Steve!  Let’s get it done tomorrow and see you compete on Sunday!

Real-Time Masters Competition Scoreboard:

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Jul 29th, 2011

It’s Go Time!


Steve P enjoying some down time earlier this evening

(Photo courtesy of Tom C)

I just had the pleasure of going to dinner with Steve P, his wife Lilly, Tom C, and Connie down in Manhattan Beach, and Steve is all set for a good showing tomorrow.  He’s gonna do great, of course.  He has some realistic goals set for this weekend; I’m not going to reveal them on the blog, but I’ll do whatever I can to support him in achieving those goals.

Steve also mentioned–more than once–that’s he’s extremely appreciative of the support you all are giving him.

I’ll be updating you all on our FB page tomorrow as often as I can, and here on the blog with a nightly update.  Until then, send good vibes Steve’s way, and be sure to check out the competition live on the Games site and on ESPN3.

Steve’s first workout is tomorrow morning at 11:40am.  You can check out the latest Masters Heat Schedule here:

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Jul 28th, 2011

Go get ’em, Pollini!


Epic photo borrowed from the CF Games site

Please join me in wishing our CFO Masters champion, Steve Pollini, the very best at the CrossFit Games this weekend!  Steve will no doubt dominate his division.  He has been training hard and is ready to take on the elite field of athletes assembling at the Home Depot Center in Los Angeles.

Although we cannot all be there in person, we will for sure be glued to the live webcast and certainly there in spirit.

Check out the super-fun WODs waiting for Steve to conquer this weekend.  Good times, Mr. Pollini!!

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Jul 27th, 2011

Prather Ranch Order?


A number of you have been asking about doing another Prather Ranch order, so I’m putting it out there to the rest of you.  We usually need at least 10 people to go in on the order to make it happen.

The cost of a 40-lb box of beef is $240, which is a steal when you consider that the beef is grass-fed, organic, and the box includes a ton of different cuts (NY steak, filet mignon, tri-tip, etc.) besides just ground beef.

If you’d like to get in on the order, either say so in comments or email us.

More on Prather Ranch:

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Jul 26th, 2011

Training for Fat Loss



I was recently checking out the CrossFit Invictus blog and came across the following blog post on training for fat loss.  This is a subject that is often full of misconceptions (calories in, calories out), myths (cardio and spot reduction), and just plain old bad information.  Fortunately, Calvin (the trainer who wrote the blog post) pretty much hit the nail on the head as far as training for fat loss goes (namely, training for strength and dialing in your food intake).

But don’t take my word for it, read his post here:

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Jul 25th, 2011

Another Strong Showing by Our CFO Women!

 Mune’s third squat attempt at 231.5 lbs (a new PR)

Congratulations to CFO strong women Mune and Kelly, who finished second and third place in the CrossFit Division, respectively, at the powerlifting meet held today at CF Pleasanton.  Way to represent!

(We knew you would.)

Here’s a breakdown of the lifts for both women.  Remember, in a powerlifting meet, you get three attempts to establish a 1-rep max in the back squat, bench press, and deadlift, in that order.

The numbers listed below are their top numbers for each of the lifts.


Squat:  231 lbs (PR)
Bench Press:  104 lbs (PR)
Deadlift:  264 lbs (PR)

Total:  599 lbs


Squat:  265 lbs
Bench Press:  153 lbs (PR)
Deadlift:  319 lbs (PR)

Total:  737 lbs

Awesome work, ladies.  We’re very proud of you!

Also, check out our FB page for videos of Kelly benching and of Mune deadlifting.

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Jul 24th, 2011

CFO at Crossfit East Bay

Here is some video that I took last week over at CFEB.  Everyone’s pull ups looked strong, despite not having done them as much recently.  Good fun!

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Jul 22nd, 2011

Reminder: Powerlifting Meet at CF Pleasanton This Sunday!


Tom C setting up for a deadlift

Reminder:  CrossFit Pleasanton is holding a powerlifting meet this Sunday, July 24.  A number of us competed in the powerlifting meet held at CF Pleasanton earlier this year and had a great time.  All of us set PRs in at least one of the three lifts we did, and in many cases, PRs in all the lifts.  I can’t recommend participating in a powerlifting meet enough.  It’s a great experience.

A few of you have already registered and are set to compete this Sunday, with Kelly and Mune competing for sure.  It would be great if we could get more of you down there!

A powerlifting meet is a contest of three lifts:  the squat, the bench press, and the deadlift.  You get three attempts for each lift (1-rep max).  You take your best single in the squat, bench press, and deadlift, add them together to come up with a total, and then see how you compare to others in your weight class.

For full details on the meet, and to register, go here:

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Jul 21st, 2011

Roll the Dice? Not for MY fitness…


The Man Behind the Whiteboard

Check out this article in the Wall Street Journal that Dawn shared with me yesterday.  It is about a man who rolls a 20-sided Dungeons & Dragons die each morning to determine his workout.  I found it a quick and entertaining read — and not the worst fitness regimen in the world.  At the very least, skip to the end and check out #16.  

Reading this made me (once again) so grateful that I wake up each morning with a highly effective, customized fitness plan in place for me, an awesome venue to do it, and some pretty fabulous workout buddies with which to share the fun and suffering.

For those of you who might not know, our workouts at CFO are NOT chosen at random. Coach Mike programs each day of work (and rest) for our little family.  He bases his choices on all sorts of tried and true methods, science, study and maybe a little voo-doo. If you don’t believe me — test him out.  Ask him questions about a workout that has you confused as to its purpose.  Or ask him what you should do to round out a weakness of yours.  He is some kind of scary, evil genius at this stuff.

So, if you want to get a D&D club going, I am sure Mike would be game, but I am equally confident that he does not use his die to program our WODs.

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