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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.

Oct 1st, 2012

Diamond of the Tough Recap


On Saturday, Patrick T, Lance, and I took a trip down to Santa Cruz to compete in the Diamond of the Tough, a masters competition for the CFers out there who are a little past their prime (there were some really impressive masters athletes out there, though, so a lot of them are probably still in their prime).

It was a blast, as most of these CF competitions are.  All three of us turned in top 10 performances and did our best to represent CFO well.

Here’s a rundown of the competition for the three of us.


Patrick’s performance on Saturday was typified by consistency.  He never finished outside of the top 10 in any of the four workouts, with his best finishes being his 3rd place finish in the 5-10-15 yard shuttle sprint and a 4th place finish in the standing broad jump.

He also put up 175 lbs for a max set of five in the bear complex, which was good for 7th place in that workout.  

This was Patrick’s first competition of the new Games season and it was a promising start.  He finished in 8th place overall in the 40-44 age group.


Lance showed that when he has a workout that involves a barbell, he’s ready to throw down.  His two best finishes in the four workouts were a 7th place finish in the bear complex, throwing 165 lbs around for five sets like it was a toothpick, and his 6th place finish in the fourth workout, which was a 3-rounder involving double-unders, overhead squats, and chest-to-bar pull-ups.

This was Lance’s second competition of the new Games season, and he greatly improved on a 15th place finish at his last competition.  He finished in 7th place overall, facing some stiff competition, with three competitors in the 45-49 age group who competed in the final stage of the CF Games last year.


For me, it was about making those small improvements and getting closer to where I want to be when the NorCal Masters rolls around in January, and then the CF Games Open later in the year.  This was a good stepping stone.  I dug myself a deep hole after the first workout (the bear complex), finishing in 13th place with 155 lbs, but in the final three workouts I finished 6th, 3rd, and 2nd, respectively, good for a 7th place overall finish.  I just need to get stronger now.  The winner of my age group did 205 lbs for the bear complex, so I have my work cut out and a clear path in front of me.


We’ve been posting a few videos from the competition on our FB page, so be sure to check it out if you’re curious about what CF competitions are like.

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Sep 30th, 2012

A Saturday of Competition for CFO!


The CFO MudKilla Team before they got down and dirty

It was a day of competition for many at CFO, with CFOers competing at two separate venues.

Starting early this morning, the MudKilla Team left for Patterson, where they competed in the Tough Mudder.  We’ll provide a full recap in the coming days, but for now know that they all survived, and for some on the team, it wasn’t even a big deal.

Meanwhile, three CFO masters competitors (old guys, in other words) competed at CrossFit West Santa Cruz in the Diamond of the Tough competition.  We’ll provide a full recap on the blog tomorrow evening, but the short story is that Lance finished 7th overall, Patrick 8th overall, and some other guy finished 7th overall.

We’ll also be posting videos as they become available on our CFO Facebook Page, so check there, too.

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Sep 28th, 2012

A Little Inspiration for the Olympic Lifts

Ilya Ilin working up to a 192.5 kg (423 lb) snatch in training

Last Sunday, at the Olympic Weightlifting meet that took place here at CFO (read up on Mune’s achievements in said meet here), I was turned on to a Kazakh lifter named Ilya Ilin by legendary US coach Jim Schmitz.  Jim was at the London Olympics this past summer, and he said that Ilin was the lifter, and athlete, of the Olympic Games, in his opinion.

I did a little bit of research on Ilin, and it turns out he’s ridiculous!

Here are a few facts about Ilin:

  • He hasn’t lost in a major competition (either the Olympic Games or the World Championships) since 2005!
  • He competes in the 94 kg class (206 lbs).
  • He holds the clean-and-jerk record in the 94 kg class with a clean-and-jerk of 233 kg (512 lbs), which he set at the London Olympics.
  • He holds the world record in the 94 kg class for weightlifting total (the sum of the top snatch and the top clean-and-jerk) with a total of 418 kg (919 lbs)!

Watch the video above.  Check out how he moves, how he gets set, how he contacts the bar at the hip, and how he catches in a stable position at the bottom of the snatch.  Great stuff!

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Sep 27th, 2012

San Francisco Urbanathlon: NOV 18th, 2012!

Calling all CFO’ers!! If you missed out on the Tough Mudder or come home totally pumped from killing it, how about the Men’s Health Urbanathlon?

Friend of CFO, Tod V. is the Event Manager for this event and has inited us to get on board before it sells out.  Looks like tons of fun and is set in the beautiful city of San Francisco and incorporates some of its more beloved venues (AT&T Park anyone?).  The race is 10.2 miles long and the course winds along the water from Fisherman’s Wharf to the Marina Green and obstacles include hurdles, monkey bars and stair climbs.  Here is a brief description:

The Men’s Health URBANATHLON is a three-city event series comprised of 9.5- to-11 mile endurance races that incorporate city landmarks and urban obstacle courses set on the streets of three of the largest cities in the U.S. Post race, the excitement continues at the Men’s Health URBANATHLON Festival, with DJ sets, food and drink, and tons of stuff from our sponsors to demo, sample, and take home.

The race is held on November 18th and registration is open NOW!  If you are interested, post on the blog or Facebook and let’s see if we can get a group together.

In addition, Tod is in need of 2 Course Sweepers who are the last runners and make sure everyone completes the course.  The Course Sweepers get to run the race for free and even get a t-shirt and a gift card.  Email us if you are interested.

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Sep 26th, 2012

Mune’s First Olympic Lifting Meet is a Done Deal

Mune’s final snatch, good for 40 kg (88 lbs)

This past Sunday, Mune competed in her first ever Olympic Weightlifting meet, and it took place right here at CFO.

She did great!  She hit all three snatches and all three clean-and-jerks, going six-for-six (always a great goal to achieve in a first meet).  She ended up with a 40 kg snatch and a 55 kg clean-and-jerk, good for a 95 kg total.

You can see her final snatch attempt in the video above.  We’ve posted her final clean-and-jerk attempt on our FB page.

Rumor has it that Aisha is going to joining Mune in the next Olympic Weightlifting meet they do.  It would be great if we could get some more of you to compete with them!  We’ll post details on the next meet right here on the blog, so stay tuned.

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Sep 25th, 2012

Final Tally For Salmon Orders


The 9am class getting after it

We posted last week about the great salmon offer that was made available to us by fellow CFOer Conor.

Here’s the final tally, based on those of you who emailed us requesting an order:

Hannah:  1 Coho
Denise S:  1 Coho
Eric W:  1 King + 2 Coho
Jade:  1 King + 1 Coho
Michelle M:  1 Coho
Shirley:  1 King
Mini:  1 King

If you want to get in on this, speak now or forever hold your peace.  I’m sending Conor the order tomorrow (Tue 9/25).

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Sep 23rd, 2012

Smart Food Swaps



This week I’m going to share a few of my favorite healthier alternatives for some of the classic foods we love. This is an expansion of a post I wrote last year on 3 of my favorite gluten-free, dairy-free, and sugar-free products. I was excited to add these products to the list because we all deserve to indulge from time to time! 

I scream, you scream, we all scream! For those of us who avoid dairy products or are simply trying to eat healthier, finding an alternative that tastes as good as the real thing is a hard feat.  Well, not for long!  Luna & Larry’s Organic Coconut Bliss ice cream is a dairy-free, gluten-free frozen treat that’s made with coconut milk. It’s rich and creamy just like ice cream made with cow’s milk but won’t leave you feeling sick and bloated.  Even the toughest ice cream connoisseur (Mikey) can attest to its deliciousness!  It comes in all the classic flavors of regular ice cream plus they’re always introducing new and creative ones like their latest: ginger cookie caramel.  Why do I love this product? Luna and Larry use all organic ingredients and there are no additives like colorings or flavoring; just pure, simple ingredients!  Sold at Whole Foods Market and Berkeley Bowl.

Running out of things to smother almond butter on? Mary’s Gone Crackers are going to knock your socks off! Like most packaged foods, crackers are often loaded with hydrogenated oils and tons of sodium, so you can imagine how thrilled I was to find these little gems! These round, crispy crackers are gluten-free and made with with all organic ingredients including flaxseeds, toasted brown rice and sesame seeds. They’re sold in a variety of flavors from black pepper to onion and herb. I love these crackers because they’re so versatile–you can pair them with any kind of dip or soup or simply carry them in you car for an unexpected food emergency. Sold at Whole Foods Market and Berkeley Bowl and on their website

I hope that this list continues to grow, so if you have anything to add please do so in the comments.

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Sep 21st, 2012

Weekend Reminders


Grant going overhead

A few reminders for this weekend…

Gym Closed on Sunday September 23rd

We’re hosting an Olympic Lifting meet this Sunday, which will be running all day.  As such, CFO will be closed and off limits for group classes.  It’s free to watch, and Mune, along with many others from Max’s Gym, will be competing, so come on by and check it out.

Lake Merritt Run on Sunday September 23rd

In lieu of our Sunday group classes, we’ll be doing a Lake Merritt run Sunday at 9am and 10am.  This will be the last group training for our Tough Mudder team and a good chance to take your training outside of the gym.  Look for CFOers near the pillars by the pull-up bars on Grand Ave.

CFO Social Hour at Prizefighter Tonight at 7pm!

We’re holding an impromptu happy hour at Prizefighter tonight.  Boys and girls are invited this time around.  It all gets stated at 7pm.  Show up, have a drink, and enjoy the company of your fellow CFOers!  As always, significant others are always welcome.

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Sep 20th, 2012

Lake Merritt Run this Sunday 9/23 @ 9am & 10am

lake merritt.jpg

Tough Mudder Team after our last Lake Merritt run

Since the gym is closed this Sunday, why not join the Tough Mudder crew in their final workout before the big day (Sat 9/29)?  We’ll be running twice around Lake Merritt, which is approximately 6 miles.  You can do the same or choose the 3 mile/1 loop option.  

Choose to arrive at 9am or 10am and we’ll run through some warm-up drills before taking off (I’ll be running with the 10am heat).  

See you there!

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Sep 19th, 2012

CFO Closed This Sunday September 23rd!


Marc fighting for lockout

A big heads-up, everyone:

CFO is closed this Sunday September 23rd.  

We’re hosting an Olympic Lifting meet that’s being run and organized by United Barbell, a fellow CF gym from across the bay.  The meet is going on all day, so the gym will be off-limits.  I’d highly recommend going in and checking out some of the meet action.  There will be a lot of lifters from Max’s Gym, plus our very own Mune will be competing from CFO in her first-ever Olympic Lifting meet (Go, Mune!).

The Tough Mudder team training will be taking place that day, however, so if you want to get a workout in, stay tuned to the blog because we’ll be posting the workout details (location, time, and programming) the night before.

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