Nov 17th


By Max Lewin
Comments 3

Max’s Filthy Forty B-Day Workout and Tabata Drinking


All CrossFit members and friends of CrossFit are invited to my birthday workout and celebration.

Workout @ 9 AM Saturday November 18, 2006.

Part “1”

“Filthy Forty”

Run 40 meters 10 times (400 M)
40 Double-Unders
40 V-ups
40 Burpees
40 Tuck Jumps
40 Push-ups
40 Kangies
40 High Jumps
40 Double-Unders
40 meters 10 times (400 M)

Part “B”

Meet at my Apt @ 3:30 for paleo snacks and red wine, or byob. 81 Glen Ave APT 101 (.5 mile from from CFO, off of Piedmont 1 block from Gaylord’s/Starbucks).

Third Half

Meet at Cesar’s @ 5:00 for drinks and tapas (.1 mile from my apt @ Piedmont and Glen across from Peet’s).

Nov 17th


By Mike Minium
Comments 4

CFO Women Take on Cindy

This video is a great example of scaling a workout so that each athlete is working at his or her peak capacity. In this case, the only substitution is for Nicole: she does extremely deep ring rows (which are not easy) instead of kipping pull-ups.

For those of you keeping score at home, Nicole got 13 rounds in, Shira got 14 rounds.

Great work, ladies!

Nov 16th


By Max Lewin
Comments Comments Off on FireFight Gone Bad

FireFight Gone Bad

Here is video of CrossFit Oakland training the Oakland Fire Department Lateral Recruit Class of 2006. We call this “FireFight Gone Bad”, with apologies to BJ Penn.

While this workout was designed to match time domain for UFC bouts it is an excellent training and conditioning tool for first responders. When done with intensity this workout builds toughness, pain tolerance and the ability to respond well under pressure. These are all attributes that first responders can benefit from strengthening.

Post scores and times to comments.

Nov 13th


By Mike Minium
Comments 11

Full Extension at the Top


In the picture above, Charles is doing a beautiful job of fully extending the shoulders in the lockout position of a push press.

This position is the correct finishing position for the shoulder press, push press, and push jerk.

It’s critical to athletic development, to attaining true shoulder flexibility, and to being able to press and hold large loads overhead. It’s also the position one needs to get into in order to hold a proper handstand.

Nice work, Charles!

Nov 12th


By Mike Minium
Comments 8

An Egg Yolk and a T-Shirt


Throwing you a curveball today…let’s see how finely tuned your trainer identification skills are.

We’ll give a free CrossFit Oakland t-shirt to the first person to correctly guess which of the three CFO trainers (Max, Nicole, or Mike) is so finicky about eating his or her eggs that the whole yolk is consumed in one piece (just as in the picture above) so that the egg yolk doesn’t run over the plate.

Only 1 guess per person. And those persons with prior knowledge are excluded (you know who you are).

And while you’re putting your detective skills to work, check out this video clip of Andy Bolton setting the deadlift world record of 1,003 lbs (455 kg).

Nov 12th


By Max Lewin
Comments 2

Deep Into the Painstorm

Enough said. Chad working through Painstorm at CrossFit Oakland.

As many rounds in 20 minutes with a 70# bar:

5 Deadlifts
5 Hang Power Cleans
5 Front squats
5 Push Presses
5 Back Squats

Nov 11th


By Mike Minium
Comments Comments Off on CFO & Oakland Fire Department, Part 1

CFO & Oakland Fire Department, Part 1


Firefighter Charles Lightfoot and Maximus Lewin

We had the honor and privilege to deliver a CrossFit presentation and train the lateral recruits at the Oakland Fire Academy and Training Center today.

We’ll be running a series of photos and video over the next few days, documenting our experience there and sharing the presentation we gave. Stay tuned!

On a totally unrelated note, be sure to check out the Community Blog (formerly known as the Affiliate Blog) over at Birthday Boy Max Lewin managed to get top billing.

Nov 8th


By Mike Minium
Comments 5

Holiday Get-Together on December 15


Mark your calendars now!

Yes, that’s right, we’re throwing out Zone-like eating for one day during the holiday season.

We’re planning on having a CrossFit Oakland holiday cheat meal on Friday, December 15.

We’re leaving the choice of locale to you, though, true to our open-source, community-driven philosophy.

Please vote for your choice of restaurant in the Comments section.

Cesar, anyone?

Nov 5th


By Nicole
Comments 1

Fight Gone Bad at CFO

Attention, CrossFitters: There’s a beautifully written analysis of the deadlift by Mark Rippetoe in this month’s CrossFit Journal. The article has been made free to all and is available HERE.

Do yourself a favor and read it!


Fight Gone Bad

Fight Gone Bad is a classic CrossFit benchmark workout. Originally designed by Coach Glassman for BJ “The Prodigy” Penn, Bazilian JuJitsu practitioner and UFC champion. Fight Gone Bad simulates the intense mixed-modal stress endured in a UFC bout as well as the five minutes on, one minute off protocol.

BJ Penn’s website

Post most recent score to comments.

Nov 5th


By Max Lewin
Comments 3

Bionic Charles

Charles gets his first bar muscle-up! Very nice, I like!