Fitness
Mar 1st, 2014

Saturday Heat Times

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Below are the heat times for Workout 14.1 of the Open, which is the following: 10-Minute AMRAP: 30 Double-Unders 15 Power Snatches @ 75#/55# We’ll be going over the workout in detail, including strategy and tips, at 9:45am.  Come early to warm up and get the briefing on the workout. Also, please take note of […]

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Category: Community
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Jan 15th, 2014

Toes-to-Bar Tutorial

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(If the video isn’t working, go here to watch it on Carl’s site.) I’ve had a few people come up to me in the past week or so asking for advice on taking their toes-to-bar to the next level.  Sometimes, in order to progress, you need to take a step backward and dial in the […]

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Category: Emeryville
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Dec 14th, 2013

Reindeer Games Heat Schedule

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It’s finally upon us…the Reindeer Games! We have four teams competing Saturday at CrossFit Adventure in the Reindeer Games:  Team EGA (Rx’d division), Team CFO (Rx’d division), CrossFit Oakland (Scaled), and the CFO Masters. Team EGA is comprised of Michelle, Danielle, Colin, and Will.  Team CFO is comprised of Rebekah, Kristy, Kamran (pictured above), and Justin.  CrossFit […]

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Category: Emeryville
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Sep 29th, 2013

Strong Showing By CFO Masters Teams!

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As we wrote about yesterday, we sent two teams from CFO to compete in the Masters Madness competition, which took place at Diablo CrossFit.  It was a great competition, with a real emphasis on teamwork and was an extremely balanced and fair test of strength, skill, and conditioning. There were two age divisions for this […]

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Category: Events
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Sep 28th, 2013

Two CFO Masters Team Competing Tomorrow!

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Three of the four CFOers competing tomorrow There are two Masters teams from CFO competing at tomorrow’s Masters Madness competition at Diablo CrossFit.  Masters Madness is a one-man/one-woman partner competition.  The two teams are Steve P and Sherrill (not pictured), and Leka and Old Man Mini. Leka and I get started at 9:30am, and Steve […]

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Category: Events
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Sep 22nd, 2013

Kettlebell Sport Clinic at CFO October 6th!

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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 […]

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Category: Emeryville
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Sep 21st, 2013

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 […]

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Category: Fitness
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Sep 19th, 2013

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 […]

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Category: Emeryville
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Sep 17th, 2013

Lance Competing in Sierra Nevada Cup Powerlifting Meet

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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, […]

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Category: Emeryville
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