Jun 13th, 2013

Good-Bye to Booth & Kirsten

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Kirsten & Booth looking fabulous!

Kirsten and Booth have been a part of the CFO clan for the past few years. This weekend they are moving back East where Booth is in medical school to begin a new adventure.  We are sad to let them go, but excited for their bright future.

We will miss you both with your beautiful smiles, positive attitudes and kick-ass athleticism.

Best of luck!

If you’d like to see these two lovely people before they leave, they will be at Prizefighter tomorrow night from 6pm until whenever, accepting raised glasses from friends and well-wishers.

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Jun 12th, 2013

A Simple Positional Change for a Better Front Rack

K-Star covering the front rack position

You may have noticed that we’ve been doing a lot of clean-and-jerks lately, and for good reason:  It’s a great exercise for developing power, coordination, and stability through the shoulder girdle.

That being said, if you don’t get a handle on your front rack position (how you hold the bar on the clean, jerk, and front squat), the clean-and-jerk is going to be a nightmare for you and your wrists (even though it’s not wrist flexibility that’s the issue, believe it or not) and you’ll never lift what your legs and hips are capable of doing.

So get on board with positioning your hands wider on the clean and front squat.  And if you’re lacking the mobility to get into the proper position at present, talk to one of the trainers at CFO and get some mobility drills from them.  It’s worth the investment in time.  Your body will thank you.

 

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Jun 11th, 2013

Blocking Movement for Quality Pull-Ups

Another drill from Carl, this time for pull-ups

Next time you’re working on your pull-ups (especially when we’re doing skill work), grab a pair of knee wraps or wrist wraps and trap them between your feet, just like in Carl’s video.  Then see if you can do pull-ups without letting go of the object between your feet.

This drill will tighten up your swing and will allow you to access your hips in the swing a lot better.  It will also force you to stay in a good, strong position without giving away any tension.

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Jun 7th, 2013

Pistol Progressions

Carl going covering Part 1 of his pistol progression series

The pistol can be a confounding movement for many.  Is it a balance thing?  A strength thing?  A mobility thing?  What’s the deal?  Carl does his level best to explain how to know where you’re lacking in your development of the pistol, and what to do about it.  

In Part 1 above, he sets the stage and lays out some basic progressions which help you assess where you are.

In Parts 2, 3, and 4, he builds on Part 1 and details some progressions to get you to the next step, with the goal of eventually doing full pistols.  Check them out and get to work!

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Jun 6th, 2013

Joe P Competing in Track Meet this Saturday June 8th!

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Joe P going shoulder to overhead during CF Games Workout 13.4

CFO OG Joe P is competing in the Pacific Association Masters Championships this Saturday at Chabot College in Hayward.  All the action starts at 9am.

Joe is scheduled to compete in the 200m and 400m sprints, and might even sneak into the 100m sprint.  He’s been training hard with Aaron C, our resident track-and-field coach here at CFO, and is all ready to go.

Let’s wish Joe luck on our FB page.  I’ll be heading down there to cheer Joe on this Saturday; hopefully we can get a few more familiar CFO faces down there to cheer hi on as well.

Get some, Joe!

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Jun 5th, 2013

Marc Toh moving to Guam!

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This is hard to believe and sad to report, but our long-time client and resident pilot Marc T is leaving CrossFit Oakland after almost 5 years of training with us.  Marc has taken a new position with his current employer that is based in Guam.  

Tomorrow will be Marc’s last day training with us before his big move.  Hopefully his flight path will take him through the area now and again and we can see him from time to time.

While I hear there is no CrossFit in Guam (shocking!), I am sure Marc will figure out how to continue to train hard and make those PRs for which he is so famous.

Take a moment to wish Marc well, either in comments, on Facebook or in person.

We will miss you dearly Marc!  It has been a pleasure to coach you and train with you.  Best of luck to you and your family. 

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Jun 4th, 2013

REMINDER: Final Week of Paleo Challenge

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Ran at the top of a deadlift

Yes, it’s sad but true, our 6-week Paleo Challenge will be coming to a close this Sunday June 9th. I truly hope that all of you were able follow the eating plan and that it has helped you in some way to stay on track with your health/fitness goals. Perhaps those results will help motivate you to adopt a more whole foods based or Paleo-ish way of eating! Now, on with the details about the re-test. 

Five weeks ago each of you participated in a pre-challenge WOD consisting of 4 rounds for time of a 400m Run followed by 30 air squats. Your times were recorded and points were awarded based on your time. This Sunday June 9th at 11am we will run you through this same workout and award points based on how much time you were able to shave off of your pre-challenge time. In other words, each participant will be awarded points based on their performance on BOTH the pre AND post-challenge workouts. The prize money will go to the top male and female finishers. 

For those of you at Uptown, we’ll do the workout on Sunday at 10am.

I’ll leave you with this recipe I found for a Paleo-approved Beef Bourguignon from Paleo Diet Lifestyle (I can’t wait to make it!):

Beef bourguignon, or boeuf bourguignon by its French name, is a classic French beef stew made with small perl onions, mushrooms, red wine and brown beef stock. The meat slowly cooks in the red wine and take up its taste so this is one recipe where using a good quality wine is a very good idea. A burgundy is the traditional choice, but a good Beaujolais or Cotes du Rhone will do just fine.

This was traditionally a peasant dish because it uses tough cuts of beef that need to be cooked for a long time to be tender. The flavor and tenderness that the meat takes after stewing in wine and stock is so amazing though that is as become a component of haute cuisine now in France.

Beef bourguignon recipe

Ingredients

  • 3 pounds stewing beef, cut in 2-inch cubes;
  • 7 tbsp lard, tallow or butter (ghee);
  • 1 sliced carrot;
  • 1 sliced onion;
  • 1/2 lb bacon, cut in chunks;
  • 3 cups of a good quality red wine;
  • 3 to 3-1/2 cups of beef stock;
  • 1 tbsp tomato paste;
  • 2 gloves of garlic, minced;
  • 1 bay leaf;
  • 1 tsp dried thyme;
  • 1 pound fresh quartered mushrooms;
  • 20 small white onions;
  • *Optional: Bouquet garnis (sprigs of parsley, thyme and 1 bay leaf tied together);
  • Salt and pepper to taste.

Technique

  1. Preheat your oven to 325 F;
  2. Sauté the bacon chunks in 1 tbsp of the lard, tallow or butter on medium heat for about 3 minutes in a pot that goes in the oven. Remove the bacon, but leave the fat in the pan;
  3. Dry the beef cubes in paper towel and brown in the same pan that has the hot fat. Make sure you brown the meat on all sides and proceed by batches if it’s easier;
  4. Put the beef cubes aside and cook the sliced vegetables (carrot and onion) in the same fat;
  5. Put the bacon and beef back in and add the wine, 2 to 3 cups of the beef stock, barely enough to cover the meat, the tomato paste, garlic and herbs;
  6. Season to taste, cover and put the pan in the preheated oven and let cook for 3 to 4 hours. Make sure it simmers and adjust the oven temperature consequently. The meat is ready when fork tender;
  7. While the beef bourguignon is stewing, heat 3 tbsp of the lard, tallow or butter and cook the 20 small onions. Sauté them for about 10 minutes while trying to brown them evenly on all sides without breaking their skin;
  8. Add 1/2 cup beef stock to the browned onions, season to taste and add the bouquet garnis, if using;
  9. Cover and simmer for about 40 minutes. By that time, the onions will still hold their shape, but will be tender and the liquid will be evaporated;
  10. Remove the bouquet garnis and set the onions aside;
  11. Make sure your pan is dry, add another 3 tbsp lard, tallow or butter and brown the mushrooms for about 4 minutes;
  12. When the meat is ready, get the pot out of the oven, put it back on the stove-top and remove bay leaf;
  13. Traditional recipes will call for skimming off the fat, but we know better and for flavor and nutrition’s sake we will leave all the fat in the final sauce;
  14. Depending on the desired thickness of the final sauce, either add some stock to make it thinner or rapidly boil uncovered to thicken the sauce;
  15. Taste and season accordingly;
  16. Add the onions and mushrooms and simmer for another 2 to 3 minutes;
  17. Serve with family and friends with fresh parsley!

 

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Jun 2nd, 2013

Happy Birthday, Tamara!

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A most Happy Birthday to the Queen of Uptown!  She’s a USA Women’s baseball player, a CrossFit Games competitor, Oakland Firefighter, Olympic Weightlifter, metal fabrication apprentice, CrossFit gym owner and all-around amazing woman.  There are so many things to respect, it is hard to know where to begin. 

My favorite thing about T is her radiant smile (see photo above).

We love you T.Holmes.  Have an amazing day – you deserve it!

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May 31st, 2013

REMINDER: NEW Women’s Strength Class with JoAnn starts June 6th – Only 3 Spots left!

 Squats, Squats, Squats, Squats, Squats = STRONG!!

 Jo Ann Aita has 2 new sessions of the Women’s Strength Class starting Thursday, June 6th.  Classes are held in Max’s Gym and are open to women of all strength levels.  The cost is $180 for the 6-week session, paid up-front.  There are spaces open for Session A ONLY!

BOTH SESSIONS WILL BEGIN THURSDAY, JUNE 6TH AND RUN FOR 6 WEEKS – a total of 12 classes. (Thursday July 4th will be rescheduled to another day).
 
SESSION A [ONLY 3 SPOTS REMAINING!]:  THURSDAYS 5-6:30PM AND SUNDAYS 10-11:30AM, ending Sunday July 14th.  
 
[SESSION B IS ALREADY FULL!!!]
SESSION B:  THURSDAYS 6:30-8PM AND SATURDAYS 9-10:30AM, ending Saturday July 13th
 
Classes are limited to 12 women with a minimum of 8 participants for the class to run. Interested women need to email Jo Ann Aita directly. Spots held for the 1st 12 women to commit. Jo Ann will respond to participants via email regarding payment.
 
If you are unfamiliar with Jo Ann or just want a reminder of how amazing she is, check out her World Record video here.
 
Sign up now and grab a spot before they’re gone!  
 
More 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 5 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 lb.
Back Squat: 309 lbs
Bench Press: 165 lbs

 

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May 30th, 2013

NEW: CFO Endurance Program w Coach Aaron!

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Did you know that our very own resident running coach, Coach Aaron or Coach Evil as we like to call him, is also a certified CrossFit Endurance coach?  Now that you do, what does that mean for you?  What is means is that we are lucky enough to now offer a formal CrossFit Endurance program to the CFO community! Classes are running NOW, so don’t wait.  Check out Aaron’s write up for more info:

CrossFit Oakland’s Endurance program utilizes CFE protocols with sport-specific strength training and conditioning geared towards improving performance, fitness and endurance sports potential.  Are you a triathlete?  A road racer preparing to run a marathon, ½ marathon, or a 5/10k race this year?  Is your team looking to complete the challenge of Tough Mudder?  Maybe you’re a CrossFitter wanting to improve your running technique and work on your overall endurance?  If you said yes to any of these questions, this is the program for you!

What is CrossFit Endurance?  Traditionally, endurance training has meant adding more time and volume to workouts for one’s body to compete a specific time or distance.  Instead, this program will demand greater attention at the skill and technique level, then we’ll test that technique under stress over a much shorter period of time developing increased stamina and maximum VO2 capacity to compete faster, longer and therefore see greater athletic gains. 

The CFO Endurance program consists of both track and running WODs with a separate strength and conditioning class that focuses on skill based endurance training and mobility.  Participants can buy into any of the available class options that best meets their needs and schedule. 

Three Available CFO Endurance Classes

TUESDAYS 6:00AM – 7:30AM Group Running/Track WOD – The focus is on proper running technique along with a track or running workout designed to maximize an athlete’s endurance and anaerobic threshold.  Location is Piedmont HS, unless otherwise stated.

TUESDAYS 6:30PM – 8:00PM  Group Running/Track WOD – Location is Piedmont HS, unless otherwise stated.

THURSDAYS 7:15PM – 8:30PM  Group Strength Training/Conditioning Class at Uptown – For the athlete looking for more social and supportive interaction with a team training atmosphere. 

Other CFO Endurance Program Options

Private 1:1 Session – Scheduled during open gym hours, when there are no CF classes, or on the weekend.  Ideal for an athlete wanting a more focused one-on-one session with Coach Aaron, or another member of the CFO/Uptown coaching staff.  It’s also for the athlete that may feel intimidated in a class setting environment.  An initial consultation will take place with each new client to determine their sport-specific goals.

10-Day Pass – For the non-committal athlete wanting to test out the CFO Endurance program without purchasing a month-to-month membership.

Fees 

$10 Drop-in fee for each track/running WODs only

$25 Drop-in fee for CFO Endurance strength/conditioning class at Uptown

$35 Unlimited Monthly track/running WODs only

CFO ENDURANCE GROUP CLASS – $150/month (Consists of both Tuesday Track/Running WOD and Thursday Strength/Conditioning Class

CFO ENDURANCE PRIVATE 1:1 – $199/month

CFO ENDURANCE 10-DAY PASS – $199 (Applies to both Track/Running and Strength/Conditioning Classes)

Payments accepted through the current CFO online client system

Active CFO/Uptown members are welcome to attend a Track/Running Class or a  

CFO Endurance Strength/Conditioning class by paying the respective drop-in fee 

Email for more information or to get answers to any questions.

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