Monthly Archives: May 2012
May 31st, 2012

Tough Mudder Training starts June 17th!!


Coach Aaron

Tough Mudder Team CFO – we are fortunate enough to have an elite running coach available to us as we train for our Sept 29th event.  Coach Aaron will be training us in all things running – sprinting, hill repeats to trail runs, etc – so that we might be better prepared to take on the challenge of a 12-mile course.

We plan to meet on Sundays around 1pm at various local training spots, starting on Sunday June 17th.  There will be an email distribution list or perhaps a Facebook group so that we can all get the particulars of each training session.

If you would like to be included, please email and we will get you set up.  If you are not participating in this particular event and still want to train with us, please do!

By the way, registration is still open for the Tough Mudder, so you can still sign up.  Just let us know if you would like to join Team CFO, so we can give you the secret code.


Comments: Comments Off on Tough Mudder Training starts June 17th!!
Read More
May 30th, 2012

Lost and Found Gone After Friday!


Justin at the bottom of his squat during Regionals

A couple weeks ago I wrote about the Lost and Found pile being donated after this Friday, June 1.

This is a friendly reminder to please look through the Lost and Found before this Friday and claim any of your articles of clothing.  Friday is fast approaching!

The remaining articles of clothing from the Lost and Found are now sitting atop the cubby holes in our micro-lobby.

Comments: 3
Read More
May 29th, 2012

More Fish Oil? More Beef?


A few of you have been asking about another group purchase for fish oil and for beef.

Here’s the skinny on each of them.

Fish Oil

We can order PurePharma fish oil for y’all.  It will cost you $35 for a bottle of capsules, which will yield you 2 grams of fish oil per day for 40 days.  This is a really good deal!  For information on PurePharma, go here:

In order for the $35 price to happen, we need at least 12 people to go in on this.  If you’d like to place an order, either say so in comments or email us.  We’ll place the order once we get enough people.

Prather Ranch Beef

We’ve done several group purchases with Prather Ranch throughout the years.  The beef comes in 40-lb boxes and each box contains all kinds of cuts (usually about of the box is ground beef and the other half is made up of your common cuts like NY steak, filet mignon, skirt steak, brisket, etc.).  The price is usually around $250 per 40-lb box (I can’t give an exact quote until I know we have enough people interested).

You can read up on Prather Ranch here:

40 pounds sounds kind of intimidating, but believe it or not, all of the beef will fit in a standard freezer (it comes cut and packaged).  And we’ve had a number of people split boxes in the past (20 lbs per person).  

We usually need around 15 people to make the box-o’-beef purchase worthwhile, and closer to 20 is better.  If you’d like to get in on an order, either say so in comments or email us.

Comments: 16
Read More
May 28th, 2012

What’s a Hero WOD?


First, I want to thank Ellie for hosting the CFO clan for a fun-filled day of sunshine and delicious barbecue grub! 

Monday’s Memorial Day WOD

Ever wonder why some WODs (workout of the day) are given names?  Or why most are female names? Often people who are new to CrossFit ask me about the naming of the WODs, and since Monday’s workout is "DT", I thought this would be a good opportunity to shed some light on the named WODs.

"DT" is just one of many "Hero WODs" named after a soldier who has lost his or her life in service (in this case, Timothy Davis, Feb 20 2009).  Many of you will remember "Murph," another hero-WOD that comes up every year on New Year’s Eve. This is a way for the CrossFit community to honor military personnel, firefighters, or law enforcement that have died in the line of duty. While it’s always very sad to see new hero-WODs on the mainsite (, it’s somewhat comforting to me to see the outpouring of support from CrossFitters around the world. One thing that you might notice about these workouts is that they aren’t easy. The hero-WODs are notorious for being incredibly difficult and grueling workouts! This also explains why we don’t do them very often.

The Girl WODs 

For the most part, these names are arbitrary and not named after actual people, with the exception of Eva, Nicole, Annie (named after Annie Sakamoto) and Amanda (to name a few that come to mind). These workouts are often referred to as "benchmark" WODs, as they are some of the original workouts developed by Coach Glassman back in the early days of CrossFit. Don’t be fooled by the sweet, innocent sounding names, these workouts are brutal!  This Friday we will be performing "Fran"; a quintessential CrossFit workout that’ll make your head spin!

Here’s a complete list of the girl-named WODs and Hero WODs from

Happy Memorial Day and thank you to all who serve!

Comments: Comments Off on What’s a Hero WOD?
Read More
May 27th, 2012

Reminder: Weekend Schedule on Memorial Day Monday


Arnold, Dwayne, and Aaron practicing not smiling for the camera

A big reminder, everyone:  We’re running a weekend schedule on Memorial Day Monday (May 28).

We will only be running 8am, 9am, and 10am classes on Monday.

Comments: Comments Off on Reminder: Weekend Schedule on Memorial Day Monday
Read More
May 26th, 2012

Andrey Malanichev

Just another day at the office with 460 kilos

In the event you have not heard about Andrey  Malanichev, I would encourage you to make his acquaintance by watching the video above. He is a frighteningly strong Russian powerlifter who tips the scales at a lean 300 pounds and has already established himself as one of the greats in his sport. In the video, Malanichev walks 1014 pounds (460 kg) out of the rack and, without any fanfare, proceeds to squat the weight deeply for a double. Ladies and gentlemen, that’s over half a ton on his back. Half a ton. He does this wearing a belt, a single ply squat suit, and some knee wraps. Please read this post if talk of squat suits is something unfamiliar.

One of the most disturbing things about this video is just how easy Malanichev makes it look. Note the bar speed of his ascent. He comes back up faster than he descended and there is no doubt that he will finish each rep. The only thing missing is for him to yell, "I wanna hold it!" before racking the barbell. Perhaps he was discussing that omission at the end of the video.

Also impressive is Malanichev’s ability to walk the weight out of the rack and demonstrate complete control over it. A common sight in powerlifting is a monolift where the supports swing out of the way prior to a lifter beginning the squat. This enables the lifter to stay in place and to assume a very wide stance. While there are many reasons to use a monolift for training and competition, there is something especially cool about watching Malanichev walking the weight out, squatting it, and putting it back. Enjoy the video and enjoy your lifting.

Comments: 1
Category: Fitness
Read More
May 25th, 2012

Memorial Day Weekend Schedule


Tami showing us what proper sprint mechanics look like

Heads up on our Memorial Day weekend schedule, everyone.  Saturday and Sunday will be the same as always (group classes running at 8am, 9am, and 10am).

On Monday, May 28 we’ll be running a weekend schedule.  This means we’ll only be running classes at 8am, 9am, and 10am.  So come on in and get your morning workout in and then enjoy the rest of your day off!

Comments: Comments Off on Memorial Day Weekend Schedule
Read More
May 24th, 2012

“Five Things I Love About CrossFit” (from our friends at Invictus)


Brandon giving Justin a lift at Regionals

CrossFit Invictus coach Calvin Sun posted the following article on his blog on the Invictus website this past Sunday.  Not only does he choose fine looking photographs, he makes some good points about CrossFit and some of its more positive qualities. I have stolen and re-posted Calvin’s words especially for all of you.  Enjoy!

The Work Ethic
CrossFit isn’t easy. It promotes hard work that you will rarely find outside of competitive athletics. Compared to conventional fitness programs, the work ethic, discipline, and commitment of CrossFitters is unparalleled.

Improved Training Methods
The competitive, free-market nature of CrossFit has lead to a variety of developments in the way we train athletes now. Competition has elevated the expected standards of fitness and coaching. Good coaches are constantly seeking out eduction from a variety of experts and improving upon their own methods. Whether they like to admit it or not, collegiate strength and conditioning programs, professional sports teams, and even U.S. Olympic training centers have adopted many of the methods popularized by CrossFit to make their own athletes better.

Good Nutrition
CrossFit promotes a simple but sensible approach to nutrition. I am a fan of the Paleo/Primal framework as it is applied to nutrition as it makes sense from a both a physiological and behavioral standpoint. Unlike some of the other communities in the fitness industry, the CrossFit approach to nutrition is healthy and sustainable. The competitive culture of CrossFit has also spurred on continually improved protocols for both athletic performance as well as body composition.

Renewed Interest In Weightlifting and Powerlifting
CrossFit has indirectly promoted growth in sports like Olympic weightlifting, powerlifting, and strongman in the United States. Prior to CrossFit’s boom in popularity, you would be very hard pressed to find bumper plates or proper weightlifting bars in any facility outside of the Olympic Training Center or collegiate athletic facilities. Thanks to CrossFit, these items are now commonplace in many facilities, and as a result, sporting organizations such as USA Weightlifting and USA Powerlifting have found a new generation of competitors eager to represent the United States.

The Community
There is a strong, socially-based impetus that motivates CrossFitters to give their best effort at every training session and continually support each other. Coach CJ Martin articulates this point far better than I am capable of in his post ‘
Don’t Workout With Strangers‘, “CrossFit facilitates development of mental fortitude because of the rigors associated with its relative intensity, but more importantly, it fosters friendships in a way that is only typically seen in team sports and certain divisions of our Armed Forces. CrossFit can at once be inspiring and humbling. It presents hurdles that seem insurmountable and the thrill of achievement when they are overcome. It’s precisely because of these rigors and their associated emotions that we grow close to those who share the experience with us. We cheer the loudest for others because we remember overcoming a similar obstacle and know the sense of achievement. Their successes become our inspiration and drive us to achieve even more.”

Comments: 1
Read More
May 23rd, 2012

Ellie, Ellie, Ellie!


Ellie finishing her deadlift during last year’s CrossFit Total
(photo courtesy of TomC)

Ellie figures into the two topics of tonight’s post, so here goes.


Volunteers Still Needed!

I posted a couple of weeks ago about the ACORN Elementary Sports Fair that Ellie is organizing.

Ellie, besides being a CFO regular, is also teacher at ACORN Elementary.  The Sports Fair is a 3-hour fair where kids gets exposed to all kinds of things health- and fitness-related. To do our part, we’ll be running them through some CF-related activities. This is all going down on Thursday, May 24th, from 9am to 12pm.

We still need LOTS of volunteers! If you can volunteer your time (and it’s totally worth it!), contact Ellie at The more of you we can get out there, the better.

Memorial Day Barbecue at Ellie’s!

Ellie has invited all you CFOers to her house this Sunday, May 27th for a Memorial Day barbecue.

From Ellie:  

Join me in my backyard on Sunday, May 27th, from 12pm until people leave. Let’s enjoy some awesome company, delicious food, and adult beverages! Kids are welcome! Please bring a dish to share or meat/veggies to throw on the BBQ!

Please RSVP with Ellie via email.  Also, Ellie has written her address on the white board at CFO (we’re not going to publish it on the blog).  Hope to see you there!

Comments: Comments Off on Ellie, Ellie, Ellie!
Read More
May 22nd, 2012

NorCal Regionals Round-Up


Michelle showing the determination typical of CFO competitors this past weekend
(photo courtesy of Gymnastics WOD)

The 2012 NorCal Regionals are all done now, having finished up this past Sunday.  By now, most of you know Candace finished in 3rd place overall, which earns her a ticket to the big stage (and the final stage), the CrossFit Games at the Home Depot Center July 13-15.  You also know that Team CFO finished in 9th place overall, with a number of stellar performances along the way.

In no particular order, here are some quick notes:

  • Workout 5 was a snatch ladder.  In the team version, the three women, Tami, Michelle, and Lydia, had 50 seconds to attempt to snatch a weight.  If they got it, they moved on to the next station where they’d attempt a heavier weight.  It started at 105 pounds and went up from there, ending at 185 pounds.  Long story short, all three women PR’d on their snatch.  For the three men, Justin, Brandon, and Brian C, the weight started at 155 pounds and went up from there, finishing at 295 pounds.  And just like the women, all three men PR’d their snatch in the heat of competition.  When it as all said and done, Team CFO had the 6th highest total of all teams competing (the sum of the top snatch for each of the 6 team members).  As a caveat, the women had the 2nd highest subtotal among all women.
  • Workout 5 for women was also a snatch ladder, and also was under a 50-second time limit with the same starting weight and finishing weight.  The only difference was that the women had to do 20 double-unders before they could attempt the snatch.  Candace ended up PR’ing her snatch as well!  She finished 2nd overall in the workout, which was her best performance of the weekend.
  • Workout 2 for the team was a 4-person relay (two men and two women) of 1000m rows, 25 pistols, and 30 hang cleans @ 225#/135#.  Instead of playing it safe, we put Brian C in the third position, ahead of Tami.  We knew Tami would absolutely smash the cleans so there was lots of pressure on Brian to finish his pistols and cleans before Tami was up.  Brian was struggling with pistols (one-legged squats) up until the day of competition.  What did he do?  He went 25 for 25 on the pistols–every single rep was legit.  He then worked his way through the cleans, finishing up his last clean right as Tami finished her final pistol.  With the path cleared, Tami motored through the 15 hang cleans in just under 30 seconds, passing about 5 teams along the way.  Team CFO finished 2nd in its heat and 7th overall in this workout.
  • Candace’s Day 1 performance set the stage for the entire weekend.  She went double-PR, hitting big PRs on both workouts (around 40 seconds on the first workout and around 2 minutes on the second one)!  Talk about raising your game!
  • Tami and Brian smashed through a heavy one-arm dumbbell snatch (100 pounds for men, 70 pounds for women) relay for Workout 3, ending up with the 7th fastest time overall.  The highlight was seeing Tami sprint her way to the finish line after absolutely destroying the dumbbell snatches, handling them as if they were featherweights.

And finally, there were a number of things that can’t be seen by simply looking at the Leaderboard.  The heart, grit, determination, and fighting spirit that all the competitors from CFO showed was inspiring to see and easily surpassed the results that everyone got this weekend.

I felt very fortunate to be able to witness this past weekend.  Congratulations to all who competed and represented CFO!

Comments: Comments Off on NorCal Regionals Round-Up
Read More
Page 1 of 3123