Monthly Archives: September 2011
Sep 30th, 2011

CFO Halloween Party Sunday October 30 at 4pm


Candace and Daniel at our 2008 CFO Halloween Party

Mark your calendars:  On Sunday, October 30, we’ll be breaking in the new digs with a Halloween party!

Just as in years past, we’ll be doing a costume contest (maybe Lance, Tami, or Lydia will resurrect their costumes from previous years) and have other games and challenges going on as well.  We’ll probably even set up a poker table for those of you who are gambling types out there.

CFO will provide food and drink, but let’s make it a potluck and have you bring a Halloween-inspired dish to share with others.

The best male and female costume winners will receive a free month of training at CFO.

The party starts at 4pm.  Although costumes aren’t mandatory, they are encouraged.  And as with all of our social functions, family and friends of all ages are most welcome.

See you there!

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Sep 29th, 2011

Introducing: Rest Day Challenge of the Month!


Justin desperately trying to maintain Journey’s blistering push-up pace

Have you looked around the gym lately?  It is starting to come together – no really!  As the dust clears from the construction and the perfect place found for all of our equipment and fixtures, we see a lot of blank wall space!  This is great news for Wall Ball and Handstand enthusiasts, but also for those of us eager for news, information and of course the CFO Leaderboard!

If you would like a shot at the coveted Top Male/Top Female spots or just want to take on a challenge, we have devised a system:

1.  At the beginning of each month a new challenge will be posted on the blog/FB.  The challenges are devised to be as diverse and include as many physical skills as possible.

2.  At the end of each month, the Top 5 Male and Female performances will be posted on the blog/FB with the Top Male/Female Score for each included in our NEW Leader Board.

3.  These challenges may be completed only on Rest Days and must be witnessed by a CFO trainer.  If you cannot possibly make it to the gym on ANY Rest Days for that month, please make arrangements with a trainer at a mutually agreeable time (not during a regular group class – duh).

4.  Old records posted from previous Leaderboards will be honored, provided the athlete is a current member of CFO.   

OCTOBER CHALLENGE:  MAX PUSH-UPS in 2 Minutes.  Your chest must touch the deck on each rep, your arms must be straight at the top with elbows back and your chest and hips must leave and return to the deck at the same time/rate (no snaking). Only reps that meet this standard will be counted toward your total.

You have from Oct 1st – Oct 31st to complete this challenge.  3-2-1, GO! 


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Sep 28th, 2011

Participant List for Aaron C Running Clinic


Stacy motoring up the hill at Femme Fit

Here’s the list of participants for Aaron C’s running clinic on Saturday, October 22, beginning at 11am.  The seminar will be taking place at the Piedmont High track.


We had to cap the seminar at 16 people.  If you didn’t get in on this one but want your chance to work with Aaron still, let us know at so that we can get to work on scheduling a future seminar.

Clinic Participants:

Pete D
Theresa T
Steve P

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Sep 27th, 2011

The Mental Side of Training


Photo courtesy of the NY Times

Here’s a recent NY Times article on how much of a role our mind plays in matters related to physical performance.  It’s a fascinating look at a series of experiments that were done on elite level cyclists, but the takeaway for any sort of sport or training is applicable beyond cycling.

In short, our mind can either limit our training results or take us to greater levels of performance (within certain limits).

Read the full article here:

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Sep 26th, 2011

3 Ways to Enjoy the End of Summer Harvest


Today we had our first autumn rain, marking the end of summer and the transition into fall. Sigh. I’ve always loved the smell of the first rain but dread saying goodbye to the warm weather and all the delicious food that summer has to offer.  The farmers markets are brimming with the vibrant colors of squash, strawberries, and tomatoes this time of year. Lately, I’ve been experimenting with recipes and finding new ways to enjoy fresh herbs like parsley, which has sprung up like crazy in our garden. Take advantage of the end of this season’s pickings by trying out one of these three recipes. Enjoy!

Zucchini Brownies from

Got zucchinis coming out of your ears? Turn them into brownies!

  • 1 cup almond butter
  • 1 1/2 cup grated zucchini
  • 1/3 cup raw honey (I left this out and they were still plenty sweet)
  • 1 egg
  • 1 tsp vanilla
  • 1 tsp baking soda
  • i tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp allspice
  • 1 cup dark chocolate chunks

1. Preheat oven to 350.
2. Combine all ingredients in a large bowl.
3. Pour into a greased 9×9 baking pan.
4. Bake 25-30 minutes or until a toothpick comes out clean.

Walnut Pesto Sauce

This is a nice topping for chicken or fish but can also be enjoyed as a dip.

  • 1/2 cup of toasted walnuts
  • 3/4 extra virgin olive oil (use less if making a dip)
  • 3-4 cloves of garlic
  • 1 cup parsley, cilantro or basil
  • juice from 1 lemon
  • salt to taste
  1. Using a non-greased frying pan, toast the walnuts gently over medium heat.
  2. Add all ingredients to the blender and blend until smooth.

Raw Kale Salad

Okay, I know what you’re thinking. Raw kale? Gross! Trust me on this one. This kale salad is delicious!

  • 2 bunches of dino kale
  • 2 tablespoons slivered almonds
  • 2 tablespoons dried currants or cranberries
  • goat cheese feta, crumbled

For the dressing:

  • 1 part apple cider vinegar to 3 parts olive oil
  • 1 tablespoon raw honey
  • 2 garlic cloves
  • salt & pepper

* Dump all the dressing ingredients into a jar and shake well.

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Sep 25th, 2011

Atlas Stones

The last time I was at CFO, I spotted the new atlas stones, generously donated by our winning team from the Solano Summer Slam.  I tried to pick one up and found it rather challenging (I was still pregnant…)  For those of you that haven’t had a lot of experience with training for a strongman competition, I thought it might be nice to have some idea of the "proper" way to approach these cumbersome objects.

Here is a fairly entertaining and informative video I found on You Tube demonstrating atlas stone lifting technique:

And here is a link to a video from the Crossfit Journal.  This video is longer and more informative that the first, however you must have a membership to the Journal to view it.


I also want to thank all of you for your well wishes for our family.  Thank you for the beautiful bouquet of roses!  And thank you to all of you who have brought food and visited.  It has been awesome not to worry about cooking and the company has helped me feel less isolated.  I miss you all and hope to make an Atlas Stone lifting video of all of you when I return.

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Sep 24th, 2011

What We Can Learn from James Henderson

Why play with little change when you can go for the big dollars?

This video clip has been around a while, but it is rich general wisdom in all things and it’s one of my perennial favorites. It features the incomparable James Henderson as he quickly warms up to a 600 pound bench press for three repetitions. He does this wearing nothing more than a t-shirt and some sweat pants. No bench shirts, belts, wrist wraps, or any other manner of supporting gear. It is truly impressive. When your warmups start with 225 pounds, you know that good things are on the way.

The video is a veritable how-to on successful lifting. Firstly, James is a big man. Building muscle requires a caloric excess and James is no stranger to eating to grow. He’s surrounded by friends in a very positive atmosphere. He discusses that atmosphere between his absurdly strong bench press warm ups. He’s got a team of people helping him out, loading weight for him and spotting for him. After each warmup, his spotters throw on another set of 45 pound plates while James cracks jokes and dispenses pearls of wisdom such as, “You don’t really need all that fancy stuff like shirts and drugs. Take your time and do it right. Short cuts get you short responses.”

Henderson sits down at the bench with the idea that he is going to do well. On a few occasions, he says, “I’m going to have a powerful workout,” and then goes on to do just that. He gives his spotters a good natured hard time, takes a deep breath, and then presses the weight as if it is not even there. Memorable quotes abound in this video and I will not spoil them all. So, without further ado, I will get out the way.

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Sep 23rd, 2011

Aaron’s Running Clinic & OktoberFit



Running Clinic Update

Aaron C’s running clinic, which I posted about a couple of days ago, is full.  The 16 people who made it in will be notified tomorrow via email.

For everyone who didn’t get their email to us in time, we’ll work with Aaron on scheduling another clinic.

OktoberFit Team Competition Coming Up

Just a quick reminder to all of you out there that the OktoberFit throwdown is happening on Saturday, October 15 at CF Silicon Valley.  This is a 3-person team workout (the team must have at least 1 female) with Rx’d and Scaled divisions.

Read up on the full details here:

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Sep 22nd, 2011

Scanners are Winners!


Hey kids, do you know what time it is?  Time to get back to scanning those awesome CFO key cards as you enter the gym for class!

After a wild and crazy summer in the sun, we are getting back in the swing of things, so to speak.  We are back to indoor workouts, pull-ups and dips and hanging out in the lounge. Soon even the sweet sounds of construction (and our tans) will be a faded memory.

As the year winds down at CFO we enter the season of planning. Of course we will be planning for the annual Holiday Party and other events, up-coming competitions and the Games season and more mundane business-type things. 

Using your scan card each time you come to class is an integral part of this planning process, not just some cool bling for your key-chain, so we ask for your cooperation in this effort.  To make the transition easier, I have anticipated and answered a few pertinent questions.  

"Where do I scan my card?" There is a scanner on the tall counter at the front entrance.  You will be looking right at it as you enter throught the front door.  If you cannot find it, ask your coach.

"How do I scan my card?" There is a handy instructional video included at the top of this post.  If you are still having issues, ask your coach.

"What if I don’t have a key card?" If you are new or have never received a key card, simply let us know by shooting us an email or signing the "Need a Key Card" list next to the scanner. We will assign you a card, place it in a small coin envelope and leave it at the front counter with your name on it.

"Does everyone have to scan?"  Yes, please.  We are looking for an accurate representation of class attendance, so this time around even trainers who are participating in a class (not coaching) must sign in.  Your coaches will be gently reminding you to scan in as we are all out of the habit. The only exceptions are one-time drop-ins, such as a visiting CrossFitter and our On-Ramp and Intro clients.

So get your scan on – we will start tracking results starting next week!  Thanks!

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Sep 21st, 2011

Running Clinic with Aaron C on Sat Oct 22


Aaron C running his leg of the 4 x 400m relay

We’ve been working behind the scenes to bring you an awesome clinic, free of charge, that will help you take your fitness to the next level.

Fellow CFOer and masters track athlete Aaron C will be providing a running technique clinic for all interested CFOers on Saturday, October 22, beginning at 11am.  The clinic will be taking place at the Piedmont High Track.

The clinic will run for about an hour, and will focus on getting you into a solid position for running with proper mechanics via a series of drills and progressions.

I’ve seen Aaron transform Joey’s running technique and he’s currently working with a few other CFOers.  And I know he can help you get your running technique squared away, too.

Don’t miss out on this opportunity.

Also, please note that we’re capping this clinic at 16 people, on a first-come, first-served basis.  If there are more than 16 people interested, we’ll schedule another clinic (and will continue to schedule as many as we need to get everyone who wants to do the clinic a chance to work with Aaron).  Due to the logistics involved, we simply can’t run more than 16 people through the clinic at once.

To secure your spot, send us an email at

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