Dec 1st


By Nicole
Comments 6



Parkour (often abbreviated PK) is a physical discipline of French origin in which the participant — called a traceur — attempts to pass obstacles in the fastest and most direct manner possible, using skills such as jumping, vaulting and climbing, or the more specific parkour moves. The obstacles can be anything in the environment, so parkour is often practiced in urban areas because of many suitable public structures, such as buildings, rails, and walls.

Sébastien Foucan (featured in photo above) developed the discipline of Parkour with his childhood friend David Belle, who practiced the ‘Natural Method’ of Parkour, influenced by his miltary father, also a great sportsman.

Together S̩bastien and David played and put in place a way of being РA Lifestyle Рthat lasted for more than ten years.
Heavily influenced by asian philosophy, Sébastian decided to immerse himself fully in his art in order to combat negative energy and becoming ‘fluid like water’. Becoming aware of the failings of art without context, he later chose to create his own path by developing the philosophy – his own method of learning based on autonomy, play and positive energy. Conveying to others his messages and philosophy has become Sébastien’s quest. Sébastien has become a global ambassador of the Parkour / Free-Running discipline.

According to Sébastien: "Nobody ever invents anything – You’re inspired and sometimes you can improve!"

Check him out in the new Bond flick, Casino Royale…

"Read Jesse Woody’s "Parkour Basics" in the CrossFit Journal:

American Parkour (a CrossFit Affiliate):

…and if that wasn’t enough, check out the Wikipedia post:

Nov 30th


By Max Lewin
Comments 4



Today we give thanks to Carl Friedrich Gauss (1777-1855), a brilliant mathematician.

Gauss was born in Brunswick, in the Duchy of Brunswick-Lüneburg (now part of Lower Saxony, Germany), as the only son of uneducated lower-class parents. According to legend, his gifts became very apparent at the age of three when he corrected, in his head, an error his father had made on paper while calculating finances.

[A] famous story, and one that has evolved in the telling, has it that in primary school his teacher, J.G. Büttner tried to occupy pupils by making them add up the integers from 1 to 100. The young Gauss produced the correct answer within seconds by a flash of mathematical insight, to the astonishment of all. Gauss had realized that pairwise addition of terms from opposite ends of the list yielded identical intermediate sums: 1 + 100 = 101, 2 + 99 = 101, 3 + 98 = 101, and so on, for a total sum of 50 × 101 = 5050 (see arithmetic series and summation). (For more information, see [1] for discussion of original Wolfgang Sartorius von Waltershausen source.)

Now what, you may be asking yourself, does this have to do with crossfit?

Well, when a workout such as "Linda" with 10-9-8-7-6-5-4-3-2-1 reps comes up, it gives you an easy way to calculate the number of reps in the workout. Using the example of Linda, X=10(10+1)/2, so X=55. This works for any such scheme.

Thanks to Sam L. for bringing this to our attention.


Nov 30th


By Mike Minium
Comments 4

A Holiday Tradition: Pizza and Beer!


That’s right: nothing says Merry Christmas quite like a few slices of pizza washed down with a pitcher or two of beer.

Seriously, though, we’re excited to announce that we’ll be holding our holiday get-together at Lanesplitter Pizza & Pub in the Temescal (4799 Telegraph Ave) on Friday, December 15.

The festivities begin at 6:00 p.m. As always with these types of events, family and friends are most welcome.

So mark it down on your calendar–it’s only a couple of weeks away!

Mapquest Directions to Lanesplitter Pizza & Pub

Nov 29th


By Max Lewin
Comments 9

New Toys @ CFO! Thanks Mom!


We have some new toys at CFO, four shiny new Dynamax Medicine Balls! These are great tools, and since we now have a variety of weights (10,14&20) some of you for whom the 20 lb ball was prohibitive will be able to experiment with them now.

We will have to repeat Fight Gone Bad in the near future as the 14 lb Dynamax is the “ladies” weight for wall ball.

In addition we now have five depth gauges for full squats/ “Nasty Girls”.

Feel free to thank my Mom (Dr. Tekla Lewin) in the comments section for gifting these to us.

Nov 26th


By Max Lewin
Comments 2

Nicole Carroll @ CFO


We had a celebrity visit this last Sunday: co-star of one of the greatest videos ever made, “Nasty Girls”, and one of the world’s top CrossFiters, Nicole Carroll. Here she is doing “Helen” with a 1.5 pood kettlebell at a bodyweight of maybe 115. Burly.

I don’t know what that guy in the picture is looking at, any guesses?

Nov 25th


By Max Lewin
Comments Comments Off on Thanksgiving/IPD workout @ CFO in PRO

Thanksgiving/IPD workout @ CFO in PRO

Today was our Thanksgiving/IPD workout at CFO. And with apologies to Coach Glassman who we dearly love, not all CrossFit affiliates are Neocons. We here in the PRO lean towards the left for the most part. OK we know IPD is really Columbus Day, but we are just making a point here!

Nov 24th


By Max Lewin
Comments 11

“Blood On the Rope” @ CFO

CrossFit Oakland

Wednesday 061122

For time:
225 pound Deadlift, 15 reps
Rope climb, 5 ascents
225 pound Deadlift, 12 reps
Rope climb, 4 ascents
225 pound Deadlift, 9 reps
Rope climb, 3 ascents
225 pound Deadlift, 6 reps
Rope climb, 2 ascents
225 pound Deadlift, 3 reps
Rope climb, 1 ascent

Athletes who completed all 15 climbs:

As Rx’d

As RX’d





Nicole O.


And if you think we are hardcore check this guy out!

Nov 22nd


By Nicole
Comments 5



On the eve of Thanksgiving we would like express our deepest appreciation to Coach Glassman for the generosity that he extends to the CrossFit community on a daily basis.

We express our gratitude;

…for the fat-flensing, muscle-developing, uber-fitness we are achieving

…for the new topography of the hands

…for the giddy laughter induced daily by the WOD

AND MOSTLY for helping us to create an amazing community of people who we have the good fortune of enjoying daily!

Join us for a FREE Community/TurkeyDay workout tomorrow (3300 Broadway) at 10a.m.
Children are welcome!!!

Nov 22nd


By Max Lewin
Comments 1

Filthy 4-0 @ CFO

Thanks to all who attended my filthy 40 B-day workout and various party opportunities. We should make Cesar a habit!

We invite you to submit your own birthday workouts for all to partake in. It is fine to stack the deck in your favor, but you must come up with something everyone can do, or provide subs: Leo, no 20K runs, Shira no 100 backflips for time, Candace, no rugby games… oh wait actually that sounds fun, just so long as I can have you and Franklin on my team…


Thanksgiving Schedule

We’ll be running an abbreviated schedule this week due to the Thanksgiving holiday:

Thursday 11/23/06: 10:00 a.m.
Friday 11/24/06: 8:00 a.m., 9:00 a.m., and 10:00 a.m.

Please note that Thursday’s workout is our community workout and is free to all comers. Don’t be shy: bring friends, family, or anyone else you know that may want to work up a sweat before feasting on the turkey, stuffing, mashed potatoes, and pumpkin pie (mmmmmm…yummy).

Nov 21st


By Mike Minium
Comments 2

CFO Athlete Spotlight: Annie Vought


Annie after earning a CFO t-shirt for climbing our 15-ft rope for the first time.

CFO Athlete Spotlight

Today’s post is the first in a series of posts we’d like to do, which we’ve named the CFO Athlete Spotlight. The purpose of our spotlight is for us to share a little bit of info with you about a particular CrossFitter so that you can get to know the members of our community.

Annie Vought started training with us a couple of months ago and has made fast progress by focusing on the fundamental movements of CrossFit (or mechanics, if you prefer), then slowly adding volume to establish consistency. But that’s just about Annie’s training…

We’re continually impressed, and even humbled, by the people who walk through our doors to train with us. CrossFit has an interesting way of selecting individuals with talents in diverse disciplines (far outside of athletics). Annie is no different in that respect.

In addition to being an ever-improving CrossFitter, Annie is an artist. Her medium is paper, and she creates paper-cutout pieces (sorry, Annie, if I’m bludgeoning the description of what you do!). Rather than have me fumble through with clumsy words describing what she does, go see her work yourself:

It’s not uncommon for Annie to spend upwards of 150 hours working on a single piece. Now that’s commitment! With discipline like that, it’s no surprise that Annie’s made such progress with her training at CFO.

Keep up the great work, Annie, at CFO and away from CFO!

Thanksgiving Schedule

We’ll be running an abbreviated schedule this week due to the Thanksgiving holiday:

Thursday 11/23/06: 10:00 a.m.
Friday 11/24/06: 8:00 a.m., 9:00 a.m., and 10:00 a.m.

Please note that Thursday’s workout is our community workout and is free to all comers. Don’t be shy: bring friends, family, or anyone else you know that may want to work up a sweat before feasting on the turkey, stuffing, mashed potatoes, and pumpkin pie (mmmmmm…yummy).