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Getting Started

Feel free to drop in during scheduled class times and observe a CFO class in action.

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Upcoming On-Ramps

Get the basics so you can join in the fun of our group classes! Morning and Evening On-Ramp classes are offered at both of our locations and sell out fast.

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Our Philosophy

We believe in putting our focus and resources into our coaching quality and our community.

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Workout Of The Day

The Workout of the Day or WOD is custom-programmed for the CrossFit Oakland community and is taught in our regular group classes under the close supervision of our highly trained coaching staff.

Nov 22nd, 2006

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…

-Max

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).

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Nov 21st, 2006

CFO Athlete Spotlight: Annie Vought

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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:

http://annievought.com/

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).

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Nov 20th, 2006

Start With Good Form–The Rest Will Follow

Oh snaps! We are on the top page of CrossFit.com.

Yeah Baby! We are on the top page of the CrossFit Community Blog, too!

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James, endearingly referred to by his admirers as “The Assassin,” executing dips with excellent form.

James’s approach to the WODs has followed our recommended protocol. First mechanics, then consistency followed by intensity. Taken in this order you will see both strength and times increase at an astonishing rate…just watch James next time you’re in: seeing is believing!

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Nov 17th, 2006

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

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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).

Comments: 3
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Nov 17th, 2006

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!

Comments: 4
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Nov 16th, 2006

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.

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Nov 13th, 2006

Full Extension at the Top

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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!

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Nov 12th, 2006

An Egg Yolk and a T-Shirt

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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).

Comments: 8
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Nov 12th, 2006

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

Comments: 2
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Nov 11th, 2006

CFO & Oakland Fire Department, Part 1

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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 CrossFit.com. Birthday Boy Max Lewin managed to get top billing.

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