Blogs

Sep 23rd

2013

By Mike Minium
Category: Community
Comments 5

Uptown Updates

We have a couple of exciting announcements to make regarding Uptown. Power Hour Coming to 6am We’re rolling out a new concept that we’re psyched about for the 6am class.  We’re calling it the Power Hour.  It’s all about developing strength, stability, speed, and conditioning. The Power Hour class is all about getting you strong […]

Sep 22nd

2013

By Mike Minium
Category: Emeryville
Comments Comments Off on Kettlebell Sport Clinic at CFO October 6th!

Kettlebell Sport Clinic at CFO October 6th!

Did you know that there’s an entire sport built around the kettlebell?  Much like the barbell sports of Olympic Weightlifting and Powerlifting, you compete against others in a few key movements (the jerk, the snatch, and clean-and-jerk, in the case of Kettlebell Sport).  Unlike the barbell sports, where you’re testing a 1-rep max, in Kettlebell […]

Sep 21st

2013

By TomC
Category: Fitness
Comments Comments Off on More on Holding Your Breath

More on Holding Your Breath

I wrote an article a while back describing the Valsalva Maneuver and why it is a good idea to use it when lifting weights. Briefly, the Valsalva Maneuver is the process of taking in a big breath and holding it when you need to perform a strenuous task, such as lifting a heavy weight. This […]

Sep 21st

2013

By Robyn
Category: Uncategorized
Comments Comments Off on Spots Still Available for the next session of Strong School!

Spots Still Available for the next session of Strong School!

Squat!!   Jo Ann is kicking off another 6-week cycle for her Women’s Strength Class!  Both sessions will begin THURSDAY, SEPT 26TH and run through SUNDAY NOV 3RD (Pro Am Meet), or through THURSDAY NOV 7TH (non-competitors). The class is limited to 12 females, and there are currently a couple of spots left in each session.   The cost for the class is […]

Sep 19th

2013

By Mike Minium
Category: Emeryville
Comments Comments Off on Mobility Drills for Overhead Squat/Snatch Prep

Mobility Drills for Overhead Squat/Snatch Prep

An oldie but goodie from K-Star Not to let the cat out of the bag, but on Friday, we’re going to be having you guys go for a 1-rep max snatch (with a time limit) and a 1-rep max clean-and-jerk (with a time limit). One of the toughest things about the snatch is that bottom […]

Sep 18th

2013

By Mike Minium
Category: Community
Comments Comments Off on CrossTown Throwdown Happening Sat Nov 9th!

CrossTown Throwdown Happening Sat Nov 9th!

  Mark your calendars and save the date, everyone.  The CrossTown Throwdown is going down on Saturday November 9th!  This is our annual battle against our friends (and rivals) from CrossFit Sweat Shop. We’ll release more details, such as workouts, times, etc. as we get closer to the competition.  For now, plan on keeping your […]

Sep 17th

2013

By Mike Minium
Category: Emeryville
Comments 1

Lance Competing in Sierra Nevada Cup Powerlifting Meet

Most of you know Lance as that awesome coach over at Uptown (with occasional coaching appearances at Emeryville on the weekends).  But did you know that he’s also throwing his hat into the competitive powerlifting ring?  If his recent squat of 425 x 3 is any indication, he’s going to do well in his debut, […]

Sep 16th

2013

By Mike Minium
Category: Fitness
Comments Comments Off on Using the Box to Train the Negative Pull-Up

Using the Box to Train the Negative Pull-Up

This is Part 2 of the video series; make sure you catch Part 1 here As many of you chasing your first pull-up already know, we’re big fans of working the negative as a primary means to train for getting your first pull-up.  This is ideal if you’re strong enough to control your descent and […]

Sep 13th

2013

By Mike Minium
Category: Fitness
Comments 3

Get Some Perspective

  There’s an article that was floating around FB Land a couple weeks ago that deserves a re-post here on the blog.  It’s something I think about a lot with my own training, as well as in my coaching of others, and something I’ve had to apply a lot more as I’ve gotten older and […]

Sep 2nd

2013

By Robyn
Category: Events
Comments Comments Off on Running Clinic with Coach Aaron Saturday September 21st!

Running Clinic with Coach Aaron Saturday September 21st!

  Aaron Castillo: Certified CrossFit Endurance Coach, CrossFit Oakland, Running Coach for Oakland Triathlon Club, USA Track & Field, Member and Current Masters Competitor As a masters-level track & field athlete and coach, I specialize in teaching efficient and proper running technique using The Pose Method along with a personalized interval-based training program that prepares athletes to compete […]