Monthly Archives: April 2013
Apr 29th, 2013

Paleo Challenge


Great effort by everyone who participated in the (pre) Paleo Challenge workout this weekend! If you want to participate but didn’t make it for the workout this weekend, you can do it tomorrow at open gym or in lieu of the part B workout (as long as it’s okay with the trainer). Please be sure to post your time on the white board at Emeryville/Uptown and give your S20 to the trainer on staff. 

Just to clarify, the scoring system is based on  1) your time on the workout before the challenge 2) your time on the same workout after the challenge and 3) any improvement in your performance. 

Currently, the top female and male for this first run through are Jill, with a time of 10:45 and Karl who finished in just 9:21! The 6-week challenge officially begins tonight at midnight so enjoy your final meal and good luck to all! 

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Apr 25th, 2013

Paleo Challenge Reminder

 (Aired April 22nd) Paleo Goes Mainstream

A few weeks ago, I posted on CFO’s upcoming 6-Week Paleo Challenge (refer to this post for all the details) which starts this Monday, April 29th. So far, I’ve gotten a huge response and I am really looking forward to witnessing everyone’s progress! I hope those of you who are still on the fence, decide to commit and join us; after all, it’s only 6 wks! 

This Saturday, April 27th we’ll be running folks through the pre-Paleo Challenge workout. Remember, each participant will be judged on his/her performance on the workout before and after the challenge. In other words, you get points for doing well on the first attempt AND the second–this way there’s no incentive for sandbagging. 

If you’re taking part in the 6-Week Paleo Challenge, you now have the option of doing it in Emeryville at 11:00AM or at Uptown at 9:00AM. Please remember to bring your $20 participation fee which will go toward the prize money awarded to the top male and female finishers after the post-challenge workout scores are tallied.   And without further adieu, here’s the WOD: 

Paleo Challenge Workout
4 Rounds for Time of:
Run 400m
30 Air Squats

See you all Saturday and good luck! 

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Apr 23rd, 2013

Team CFO hosts a Gymnastics Clinic: Saturday May 11th at Uptown!

well pull up.jpg

On Saturday, May 11th, team CFO will be hosting a gymnastics clinic at Crossfit Uptown from 9am-11am.  The goal of the clinic is to share our tried and true progressions on 3 of the most central CrossFit gymnastics movements:

• handstand push-up

• pull-up

• muscle-up

We will discuss variants of all these traditional movements including:

• strict, kipping and butterfly pull-ups

• ring and bar muscle-ups

joey mup.jpg

Because of the size and diversity of team CFO’s expertise, all clinic participants will experience small-group coaching with one or more team members!  This small group environment allows us to target a diversity of skill levels.  Participants needing assistance conquering their first pull-up or kicking up to the wall for the handstand push-up will be coached on these techniques.  Similarly, participants hoping to learn the bar muscle up or improve technique for linking multiple muscle-ups will also be provided with useful guidance.  We are here to help you reach your goals!    

The cost of the clinic is $25 for two hours.  This value is meant as a thank you for all the valuable support that team CFO received from the broader Crossfit Oakland and Uptown communities. All proceeds will help send Team CFO to Regionals.  Please reserve your spot today by e-mail.  You may pay via Paypal or by leaving cash or check in the office at Crossfit Oakland-Emeryville (there’s an envelope in Candace’s box).  Please make all checks payable directly to Crossfit Oakland.  You can also bring your money with you on May 11th.  We are capping the registration at 30 people so don’t forget to RSVP! Hope to see you there!

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Apr 19th, 2013

CFO vs. Sweat Shop Open Throwdown Results


Ann, Katie, Hyo, and Ellie–along with Pontus–after 13.5 at Sweat Shop

This post is long overdue, but here are the results from our 13.5 match-up with Sweat Shop (by the way, congratulations to Sweat Shop for qualifying a team and an individual for Regionals).

This one was a tight one.  The score was 7-7 after regulation.  In the case of a tie score, the tiebreaker goes to the team with the single best performance, male or female.  That happened to be our very own Steve P, with a score of 156 (Candace also had the second best score, with 140).

Here’s the breakdown:

Women Under 40
Candace H 140 (CFO)
Kristin Wise 86 (CFSS)
Michelle M 84 (CFO)
Helen 79 (CFSS)
Dana T 76 (CFSS)

Men Under 40
Rikus P 139 (CFSS) 
Tom S 132 (CFO)
Scott L 130 (CFSS)
Nabil 127 (CFSS)
Justin McNulty 122 (CFO)

Men 40-49
Mike Minium 72 (CFO)

Women 40-49
Leka Dobbs 54 (CFO)

Men 50+
Steve P 156 (CFO)

Women 50+
Lones Stern-Banks 87 (CFSS)

With the 13.5 victory, the season series ended up 4-1, with CFO winning workouts 13.1, 13.2, 13.4, and 13.5.  Sweat Shop won workout 13.3.  It was great getting to compete with Sweat Shop throughout the Open, and it was a blast going over to their gym for the final workout.  Can’t wait to throw down with them again in October for the third annual Crosstown Throwdown!

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Apr 16th, 2013

Uptown Lifting Session & Q&A This Sunday at 11am!


The lifting platforms at Uptown

This Sunday April 21st, from 11am to 1pm, Uptown will be hosting a free lifting session and Q&A.  

Uptown is rolling out a 3 day/week Olympic lifting class, which is geared toward athletes looking to compete in the sport of Olympic lifting, CrossFitters and athletes competing in other sports looking to develop strength and power via the Olympic lifts, or anyone else looking for a dedicated time and place to practice the Olympic lifts.

You can come and lift on the platforms and with the shiny new equipment, find out information about the program (days and times, price, etc.), and receive coaching on the lifts, all free of charge!  Don’t miss out on this opportunity!

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Apr 14th, 2013

Congratulations to Sean & Rebekah!


Baby Jonathan with Big Sister Leora

Many congratulations and best wishes to Sean and Rebekah who welcomed Jonathan on March 11th. He is beautiful! Here are the details from Sean:

Baby’s name is Jonathan Hillel Holcombe.  Born 3/11, 21.75 inches, 10lbs, 9 oz at home.  Bekah labored for 11 hours, and pushed for 25 minutes.  This is a PR over her previous pregnancy, which was an 8 lb, 9 oz  baby, pushing for 30 minutes.  Bekah is recovering phenomenally, and can’t wait to get back to CFO.

We are so very happy and proud to welcome the newest addition to the CFO family. Looking forward to seeing the entire family around the gym very soon.

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Apr 11th, 2013

Springtime Paleo Challenge

Wallball Madness

The CrossFit Open has come and gone and after enduring 5 grueling workouts, you all deserve a reprieve. But don’t hang up those lifting shoes just yet! At the end of April CFO will kick off a 6 week paleo challenge! Unlike the last clean eating challenge which was based on before and after photos, this will be a performance based challenge. That means, the winners will be determined based on how well they do in the pre and post-challenge workout. 

To participate in this challenge simply come to the pre-challenge workout on Saturday, April 27th at 11am at CFO Emeryville. The cost is $20 and all the money goes to the top male and female winners. The paleo challenge will begin the following Monday, April 29th. We will repeat the workout 6 weeks later on Saturday, June 8th.  Each participant will be awarded points based on their performance on BOTH the pre AND post-challenge workouts. 

The guidelines for the challenge are simple. For the duration of the challenge, you are welcome to eat all the meat, veggies, fruit, eggs, nut and seeds you want. Small amounts of honey, wine and tequila are okay. No counting calories or points! 

Feel free to email me with any questions that you may have.  

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Apr 9th, 2013

It’s All Over But the Shouting…Until Regionals and the Games!


Team CFO after doing 13.5 at CrossFit Sweat Shop

After five glorious weeks, the 2013 CrossFit Open has come to an end.  For most of us, this marks the end of our CrossFit Games season (can’t wait ’til next year!).

But for some CFOers, the Open was only the first stage.  Next up for us is the team competition at Regionals.  We’re still putting together the roster, but by virtue of our 23rd place finish in the Open, we’ve qualified to compete at the Regionals (the top 30 teams at the end of the Open go on to Regionals).  The team roster gets cut down to 4 men and 4 women.  

I’ll post more details on how the team competition works in the coming weeks.  Hopefully we can get as much CFO support as possible at the Sonoma County Fairgrounds over Memorial Day Weekend, which is where and when the Regional competition is happening.

Although we won’t be sending any individuals to compete at the Regionals, two of our women qualified for the individual competition, which I think is so cool, especially since both of these women were not training with the individual competition in mind.  Those two women, in case you haven’t already guessed, are Michelle (41st in NorCal) and Candace (46th in NorCal).  The top 48 women finishers in the Open qualify for Regionals.

And last but not least, we’ve already had one individual secure his spot in the Games:  Steve P, our Masters athlete superstar!

Steve had a phenomenal Open performance, finishing up 11th in the world!  The top 20 go directly to the Games, so we’ll be seeing him compete at the Home Depot Center in July.

What’s most impressive about Steve’s Open performance was his steady climb up the leaderboard over the 5-week period.  Here’s where he stood at the end of each week (his worldwide rank, not how he fared on each workout).

Week 1:  40th Place
Week 2:  26th Place
Week 3:  17th Place
Week 4:  14th Place
Week 5:  11th Place

For any of you who know Steve, you know how much time and effort he’s put into making it to the Games over the past year.  It’s been a long road, and he really earned his spot in the Games.  I couldn’t be prouder of him!  If you get a chance to talk to him in person, please congratulate him (even though he’ll probably shrug it off and give credit elsewhere).

And thanks to Steve, CFO’s streak of sending at least one person to the final stage of the Games has remained intact.  We’ve had someone compete in the Games every year since its inception in 2007.  So good on all of ya…you’re part of a pretty special gym!

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Apr 4th, 2013

13.4 Wrap-Up and 13.5 Heat Information

*** Reminder:  Uptown is closed today (Thursday April 4th) due to the Reebok photo shoot. ***


Dwayne, Michelle, and Katie at CFO during 13.4 this past Saturday

13.4 Wrap-Up

Just a quick wrap-up of last week’s Saturday Showdown with CF Sweat Shop.  It was another close one!  We managed to squeak by with an 8-6 victory, with points awarded as follows.  The number of reps each athlete got in the workout is listed as well.

Women Under 40
Candace Hester 108
Michelle Maehler 99
Tamara Holmes 90
Kristin Wise 86 (CFSS)
Rene & Dana 81 (CFSS)

Men Under 40
Rikus Pretorius 106 (CFSS)
Scott Lipp 102 (CFSS)
Justin McNulty 100
Patrick T 97 (CFSS)
Brandon B 96

Men 40-49
Mike Minium 75

Women 40-49
Leka Dobbs 72

Men 50+
Steve P 92

Women 50+
Lones Stern-Banks 81 (CFSS)

Open Workout 13.5 Heat Registration

In case you haven’t already heard–multiple times–we’re doing the final Open workout, 13.5, at CrossFit Sweat Shop.  If you’re planning on competing on Saturday (and I hope everyone will be able to go because it’s just too much fun not to compete alongside the Sweat Shop crew, and because they have a newly expanded facility that I’m really looking forward to seeing), you need to notify Nabil by commenting on the blog post here, giving your name:

13.5 Registration

Again, just to reiterate, if you’re planning on competing at Sweat Shop on Saturday (do it!), you need to say so in comments on their blog, following the link above.

And as always, if you’re not competing on Saturday, email us so that we can arrange for a judge.

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Apr 3rd, 2013

Reminder: Women’s Strength Class with Jo Ann Aita


Women’s Strength Class Coached by Jo Ann Aita

Just a quick heads-up…there are still a couple of spots left in Jo Ann’s Women’s Strength Class that starts on Thursday, April 11th.  Contact Jo Ann via email to register.

This class is ideal for any woman looking to get stronger, whether you’re looking for a way to improve on your CrossFit performance, just training for general health, or have specific barbell-sport-related goals (e.g., powerlifting or Olympic lifting).

This class is appropriate for all strength levels, whether you’re brand new to training for strength or you’ve been doing the strength thing for a while.

Jo Ann has already rolled this out at Diablo CrossFit, with much success.  The class meets twice a week, on Thursday nights from 5:30pm to 7pm, and on Saturday mornings from 9am to 10:30am.  It runs from April 11th through May 16th.  The cost is $180.  All classes will take place at Max’s Gym (that area at the back of CFO).

As an aside, I can vouch personally for Jo Ann’s coaching prowess.  I’ve had the opportunity to train in her gym and have seen my Olympic lifts improve by leaps and bounds.  I can’t encourage you women out there enough to take advantage of this opportunity.

This class is not limited to CFO members exclusively, and there are only 12 spots total, so if you’re reading this and thinking about it, don’t miss out.  To registercontact Jo Ann via email.

About Jo Ann

Jo Ann Aita, currently 42 years of age, has been training and competing in Olympic Weightlifting since 2003 . She is a National Medalist and currently holds both Snatch and Clean & Jerk Records in the Pacific Weightlifting Association. Despite starting weightlifting at the age of 33, and rehabbing two shoulder surgeries in 2010, she was able to come back with PR lifts at the Olympic Trials last year, placing 5th overall in the 117-lb weight class, against many competitors half her age!

At the recent Women’s Pro-Am meet in November 2012, Jo Ann went 9/9 setting a New World Record Powerlifting Total in the Raw w/wraps category. She also broke the American Raw Deadlift record, which has stood since 1981. Her lifts at 114 lbs bodyweight:  Back Squat: 309 lbs, Bench Press: 165 lbs, Deadlift: 375 lbs, Total: 849 lbs

Jo Ann was also a Track & Field and Cross Country athlete for over a decade and
competed for UCLA. She is a USA Weightlifting Certified Coach and has been getting lifters strong for the past 4 years. She is a Certified Massage Therapist, specializing in Sports Massage and Deep Tissue Work, with a Bay Area Practice for the past 14 years. Jo Ann has accomplished all of this while raising a child, managing 3 careers, and running a gym!

Jo Ann Aita stats at 114/117lb weight class:

Snatch: 154 lbs
Clean: 194 lbs
Jerk: 185 lbs
Back Squat: 309 lbs
Bench Press: 165 lbs

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