Monthly Archives: March 2012
Mar 31st, 2012

Strength Saturday Openings

Green Belt

For any of those interested, I have two openings for this week’s Strength Saturday class. The class goes from 4:00 PM to 6:30 PM (sometimes a little later) on Saturdays and the cost is $25 a session. It is limited to eight participants so that I can spend an appropriate amount of time providing coaching to those in attendance. We squat, press, and pull every class with an emphasis on proper form and gradually increasing weights. If you would like to stop by, send me an email at

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Category: Fitness
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Mar 30th, 2012

CFO Closed Next Tuesday Night from 5pm to 8pm


Michelle and Dr. Dwayne before 12.5 went down last Saturday

Important:  CFO is going to be closed next Tuesday, April 3rd from 5pm to 8pm for staff training and development.  There will be no evening group classes.  Open Gym from 3:30pm to 5pm will be the last session of the day on Tuesday.

We’ll be back to a normal schedule on Wednesday.  Thanks for your understanding!

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Mar 29th, 2012

BIG CFO Party on April 7th!


WHEN: Saturday April 7th from 4pm – 8pm


WHAT: Drinks, Food, Music & Games

WHO: Bring yourself &  the family!

WHY:  SOMEONE (pictured above) is having a BIG birthday in April.  Let’s initiate him into "the club" in style!


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Mar 28th, 2012

Reebok Gear and Fish Oil


The Reebok CrossFit Nano

Buying Reebok CrossFit Gear Through CFO

A few of you have asked about buying Reebok CrossFit gear, especially those shoes (Tamara has a few pairs that she’s been wearing as of late).  You can now buy them through our website.

We’ve put a link to the Reebok CrossFit Store on the lefthand side of our page, just below the Twitter banner.  Just click on that link and you’ll be taken to the store.  They have lots of cool shoes and apparel that are designed with CrossFit training in mind.  Please make sure you use the link on our website if you decide to make a purchase (we get a small percentage of the sale if you go through our website).

PurePharma Fish Oil

A couple weeks ago we posted about the 12-pack of PurePharma fish oil we ordered.  There are three bottles left.  These bottles have enough capsules for a 40-day supply of fish oil (2 grams per day) and are selling for $35, which can be paid for with cash, check, or credit card.  If you’d like one of the three remaining bottles, send us an email.  Also, if you contacted us about the fish oil, we’ve labeled a bottle for you in the refrigerator for you to pick up.

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Mar 27th, 2012

Another Open Comes to a Close


Lance on his way to a chest-to-bar pull-up in CF Games Workout 12.5

Another CF Games Open has now passed by.  I’m gonna miss it and will look back on this Open fondly.  I know a lot of you were worn down at the end, but that was minor, in my opinion, when taken against all of the positives that came from competing in the Open.

There were so many firsts.  There were so many people who shocked themselves with getting a PR overhead lift, whether it was the snatch in 12.2 or the push press (or jerk) in 12.3.  There were so many first-time chest-to-bar pull-ups.  There was that first time pushing really, really hard on a workout for many of you, leaving nothing out there on the floor (the burpee workout, the box jump/push press/toes-to-bar triplet, or the Fran ladder all come to mind).  And beyond the individual moments, for many of you, this was your first ever CF competition.

So congrats to all of you on so many firsts!

Another great thing about competitions like this is that it gives you a very clear picture of what you need to work on to take your fitness to the next level.

The coolest thing about the Open, and other CF competitions like it, though, is the way the gym comes together.  It was so great seeing so many people being cheered for and cajoled into getting one more rep, to getting back to that bar, to getting up onto that box, or to just hustle (I remember Michelle sprinting from the pull-up bar to jump onto her box as the clock hit zero in 12.3, for example).  It really galvanized the gym on those Saturdays, which was so great to see.

And finally, a few thanks…

A huge thank-you to all of you who volunteered your time as judges.  We wouldn’t have been able to do it without you!

And also a big thank-you to Robyn for taking care of all the logistical stuff, and most importantly, the food that was there for everyone each Saturday.

Can’t wait ’til next year!

But in the meantime, we’ve got the Regionals to look forward to!  I’ll have more on the Regionals soon, but know that Team CFO finished 17th place in NorCal, meaning we’ll be one of the 30 teams that will compete in San Jose May 18-20.  Candace also finished in 18th place in the NorCal individual competition, and is eligible to compete as an individual at Regionals.  We’ll delve into these subjects in more detail on the blog soon, but for now, just know that there’s more Games competition left for CFO.

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Mar 26th, 2012

3-Tier Programming Coming to CFO on April 2


Connie and Mune going chest to bar in CF Games Workout 12.5 on Saturday

(This is a long post…if you do nothing else, read the last three paragraphs AND look over the attached PDF file.)

Beginning April 2 (a week from this Monday), CFO will be converting over to a three-tiered programming template.  So what the heck does that mean?

It means that each day there will be three different workouts, and you’ll be doing the one that is best suited to your current level of fitness.  For an example of this kind of programming template in action, check out here or here, or even the strength workout here.  This is something I’ve wanted to do for some time now, but for one reason or another, it’s been pushed aside (most recently, we had some issues related to moving into our new building, as many of you may recall).

At its core, this type of programming template is an acknowledgment that different people are on different levels of their fitness journey.  Some require more specific work towards achieving their first X (whether X is a pull-up, a push-up, a muscle-up, a bodyweight back squat, etc.), and this kind of developmental work (whether skill-based or strength-based) needs to come with greater frequency.  Others may be proficient in all the movements we throw their way, but need to increase their ability to do these movements with repeat exposure within a workout that’s testing work capacity (e.g., you can do one muscle-up or pull-up, but can you do sets of five or ten of them after doing a bunch of hang power snatches beforehand?). 

In many ways, this is also nothing all that new; it simply formalizes a lot of what already goes on in our classes.  For many of the workouts that go on, the trainer you’re working with will come up with a modification for an exercise if you can’t do that movement (whether it be reduced weight, reduced reps, or both, or a different movement entirely).  This takes a lot of that guesswork out of the equation.

The primary reason we’re doing this is so that you’ll get the movements you want (and with more efficient technique) quicker, so that you’ll get stronger in the most efficient way, and so that you’ll get better conditioned overall.

If you don’t care a lick about getting proficient in certain movements, and are just wanting a good workout and to sweat a little, then this will still be a great template for you as well.

If you care about doing well in local CF competitions or even the CF Games, then this will also be a great template for you.

So what’s required on your end?  Nothing more than taking a few tests this week.

We’re using this week as a testing week, and all of the workouts will allow us to figure out which tier you’re in.  Once you know what tier you’re in, you’ll know which workout to do when we start up with the tier-based programming on April 2.  Make sense?

There are 9 tests in total, and all of them will be done this week.  I’ve attached the PDF of each of the tests so that you can see what we’re looking for in terms of performance levels for each tier.  We’ll also be listing the performance standards for each tier for each workout this week. 

My recommendation for the barbell exercises is to be smart and simply try and meet the performance standard you’re going after for each barbell exercise.  No need to go for a 1-rep max PR in a barbell movement, especially if you’re pretty new to our program or pretty far off from the next tier of performance.  You could even turn it into a max-reps type of scenario.  For example, if you’re a 200-pound male and you’re going for the Tier 3 standard (T3) in the back squat and you know you have 334 pounds in the bag, try for 334 for max reps.

This post is already getting long.  I’ll be doing a follow-up post on this topic this week.  For now, simply bring your A game this week so that we can make sure you get solid test results, and also review our performance standards PDF.

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Mar 25th, 2012

The Elements Class Does Box Jumps

Here is a short video of the Elements class getting after box jumps last week.  Everyone jumped higher than they thought they could!  And despite what they all thought, no one actually fell down or skinned a knee.

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Mar 24th, 2012

Saturday Heats for Workout 12.5

Carl breaking down CF Games Workout 12.5

You guys and gals know the drill by now…click on the attachment link below to view the heat assignments for Saturday’s CF Games Workout, which is the final one of the Open.  It’s been a blast the first four Saturdays…let’s make this last one special.  Go big or go home!

And in case you haven’t already heard, the workout is an ascending ladder of thrusters (100#/65#) and chest-to-bar pull-ups over a 7-minute period.

As usual, if there are any errors or omissions, send us an email.

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Mar 23rd, 2012

K-Star’s Prep for CF Games Workout 12.5

K-Star giving advice on CF Games Workout 12.5

Another week down, another mobility and movement preparation video from K-Star.  This is the final workout of the CF Games Open and it’s a repeat of last year’s final Open workout.  It’s basically just an ascending ladder of thrusters and pull-ups, two CF staple movements.

Get ready for some Fran-ish hell on Saturday, folks!  It’s gonna be a blast!

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Mar 22nd, 2012

Reminder: Funtional Movement Clinic SUNDAY @ 4PM


A fine use for Mary’s lower extremities

Dr. Aundi will be at CFO this Sunday March 25th from 4pm – 6pm to cover Functional Movement Screens for the Lower Extremities.  Her clinic 2 weeks ago on the Upper Extremities was packed full of great information and practical applications, plus ways to identify and correct bad juju in the shoulders.  If you want the same for your hips, etc., contact us ASAP to get on the list!

Don’t miss this opportunity to work with a professional on identifying and addressing and correcting dysfunction in your movements!

More about Aundi:  Aundi is not only a member at CFO and a darn good soccer player, but she is also Dr. Andreana Mevoli, a Sports Chiropractor who specializes in rehabilitating injured athletes (including yours truly). She is certified in Active Release Therapy and has about a gazillion other degrees and certifications.  She is the owner of Haka Sports Clinic in Berkeley. Check out her website for more info.  

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