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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 10th, 2012

Mune and Aisha Competing in Weightlifting Meet on Nov 11!


Aisha (front left) and Mune (front right), pictured along with Carrie and Joe P

Aisha and Mune teamed up on the Fran-Off workout this past Saturday against CF Sweat Shop, and now they’re teaming up as training partners, preparing to compete in an Olympic Weightlifting meet on Sunday, November 11.  This will be Aisha’s first meet and Mune’s second meet (she just did her first meet at CFO a few weeks ago).

Anybody else interested in joining them?

The meet takes place in South San Francisco, and it’s called the Veterans Day Open.  You can read up on all the details here:  www.lifttilyadie.com/PWA/12VetDayFlyer.htm

According to the schedule posted on the website, Mune and Aisha get started at 2pm.

Olympic Weightlifting meets are really fun and pretty easy to understand.  You get three attempts at a max snatch, rest a bit, and then you get three attempts at a clean-and-jerk (I’m leaving out a lot of details, of course).  You then take your best snatch and best clean-and-jerk and add them together.  The lifter with the highest total wins.  And it goes by weight class, too, so that smaller lifters compete against smaller lifters, and vice-versa.

You’ll probably see Aisha and Mune working the Olympic lifts a lot in the next month or so.  If you see them, wish them luck!  And you might even want to step up and join them!

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Oct 9th, 2012

And the winners are….



Karyn L


 Fernando U.

This was a very tough decision and Mike and I took a lot of time and consideration when choosing the finalists and the male and female winners of our Eat Clean, Train Dirty Challenge. Karyn and Fernando showed the most dramatic changes from before photos to after photos. You can find Karyn at the 9am class and Fernando at evening classes to personally congratulate them.

Congrats as well to Stacey N and Morgan F as the female runners up and Broderick and Daniel V as the male runners up and to all of the participants. It was very inspiring to look at your before and after photos and it is clear that you all worked very hard and are making remarkable physical changes – all for the better from what we saw.  Please let me know if you’d like me to email your before/after photos to you.

Hope everyone survived the challenge and will continue the successes and good habits they began over these 6 weeks.  We will continue to provide information, tips and encouragement so that you can reach whatever goals you set for yourselves.  Our next challenge will most likely be in the Spring heading into the Open Sectionals for the CrossFit Games and will be performance-based.

Congrats to everyone, you all look fabulous!

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Oct 8th, 2012

2012 CrossTown Throwdown Wrap-Up


CFO and CF Sweat Shop before it all went down

Another year, another CrossTown Throwdown.  Before I write anything else, I want to congratulate CF Sweat Shop for coming in and handing it to us.  For those keeping score at home, CF Sweat Shop won this year’s throwdown 14-6.  It was a convincing win, to be sure.  They earned it.

Even though we lost the throwdown, I was really, really proud of the effort everyone put forth, as well as the support we had at the gym.  It was an electric environment!

In no particular order, here are a few of the highlights (this list is by no means exhaustive; everyone had some tough and gritty moments):

  • Carrie going beast mode on all of her events.  She would have been undefeated in every event she did, if not for letting go of the rope a little early in one of the tug-of-war heats.  Seeing her do all 45 thrusters unbroken in the Fran-Off was a sight to behold, too.
  • Brandon missing all of his attempts at a 135-lb snatch in his warm-up, and then rattling off 8 touch-and-go snatches to start off his set once the workout began.  He really raised the level of his game when it was time to compete.
  • Aaron more or less being forced into the 800m/Overhead Squat workout and producing, nailing all 9 of his reps (3 sets of 3) at a weight above his bodyweight.
  • Karl and Joe P gritting their way through their kettlebell swings and pull-ups in their round of Helen.
  • Mariko and Carrie dominating the bench press competition, wining by 20 reps.
  • The Mama Bear women (Michelle M, Mariko, Beth, Katie, Sherrill, and Ellie) winning their workout going away .
  • The double-under crew (Michelle M, Joey, Sierra, Katie, Hyo, and Robyn) representing CFO and pulling off a victory in their double-under/shuttle sprint workout.
  • Katie and Kirsten rowing their arses off.
  • Joey and Sierra climbing, climbing, and climbing that rope.  Over and over.
  • And the whole entire tug-of-war effort!

Again, this is just a quick snapshot, and by no means a complete summary of all of the accomplishments of everyone who competed and all of my favorite moments.

Even though the score didn’t end up going our way, you guys and gals all did us proud!

If you want to see some photos from the event, check out the 2012 CrossTown Throwdown album on our CFO FB page.  And special thanks to Ann G and Sara M for taking the pictures.

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Oct 5th, 2012

Reminder: CrossTown Throwdown This Saturday at 8am Sharp!


Lena getting airborne

A huge reminder to all of you:  We have the CrossTown Throwdown going on this Saturday October 6th against CrossFit Sweatshop.  All the action gets started at 8am right here at CFO, and the more of you we have, the better off we’ll be.  It’s gonna be a wild day, so come ready to work out; you never know when you might be called to represent CFO.

There’s one uniform-related rule that we need to adhere to that I forgot to mention in the last post:  You need to be wearing a blue CFO t-shirt or tank top.  We’ve ordered extras and have them in stock, for any of you who need them.  And according to the rules, you can’t take off your shirt.  Ever.

Let’s get after it on Saturday and bring our A game!

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Oct 4th, 2012

6-Week Eat Clean, Train Dirty Challenge- Final Days!!


Some dirty training ready to happen here…

Congratulations to everyone on making it this far into the challenge.  Just a few more days to go!  Hope you are all making the changes you would like to see.  We would also like to see some changes, so get those after photos in!  

I’ll be at CFO on Sunday (10/7) at 10am with the camera to take your after photos or you can take your own and email them.  Submission deadline is Sunday Oct 7th at 6pm.

Mike and I will meet on Monday to go over all photos and choose one male and one female winner.  We will announce the winners and their winnings inn Monday evening’s blog post.

Good luck!!  We are so proud of all of you.  6-weeks is no joke when it comes to eating clean and training dirty.

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Oct 3rd, 2012

Tough Mudder Review


One 12 ft wall down, one to go… Up and over!

You’ve probably already heard that we Mudkillas had a blast this past Saturday at the Tough Mudder in Patterson.  Besides the official CFO team, several other of our members completed the course either in Patterson or Northstar in Tahoe.  If you are wondering if you should try next year, ask around for some feedback.  Here are my reasons why you should consider this and other fun events outside of CFO:

1.  It was fun.  Duh.  You can tell from the photo.  But seriously, it was pure fun from beginning to end. 

2.  Training and working as a team is different – in a great way. It made the experience so much better.  Of course the TM is designed to be a team-building event and they encourage camaraderie on many levels.  It’s a serious love-fest when you cross the finish line together.

3. Facing down your fears. The obstacles in this event are meant to make you feel anxious, so that you can feel a sense of accomplishment and empowerment when you complete the course. If you have a secret fear of heights, confined spaces or being electrocuted – you get to test your power over these in a (relatively) safe environment.

4. Exposes weaknesses. Hill runs anyone?  Swimming lessons in my future for sure.

5. The team t-shirt is pure awesome. 

Team Mudkillas are all in for next year.  How about you?

If you can’t wait until next year, remember that the San Francisco Urbanathlon is coming up on November 18th.  If you do register for his race, email me first for a 10% off discount code, graciously provided by Tod V.

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Oct 2nd, 2012

Crosstown Throwdown Workouts and Assignments



For those of you who haven’t heard, we have the CrossTown Throwdown with fellow CF gym CrossFit Sweatshop this Saturday, October 6th.

The whole thing starts at 8am, and the first workout is happening at 8:30am.  The end time is unknown; it will go until we’re done with all 27 workouts.

Remember, a couple of the main rules to know are that the workout order is unknown, and one person can’t do two workouts in a row.  This means we need to have a lot of people on hand to fill in the gaps.  And if you don’t think you can do a workout, you just may surprise yourself.

Also, I need four volunteers to help me with counting reps and judging the workouts.  Because this is going to be a long day, I’m sweetening the deal by offering a free month’s gym dues in exchange for your help as a volunteer.

So here are the workouts and the personnel assignments for each workout.  Just because your name is listed, it’s no guarantee that you’ll be going in the workout.  Also, the converse could be true:  there could be someone whose name isn’t listed, but they could end up in the workout (it happened last year on a few of the workouts).  I’m simply listing names here right now so that you can know what to prepare yourself for.  It’s best to think of the personnel assignments as being written in pencil, rather than ink.


Pushing Up Daisies  (2 women per squad)
3 Rounds for Time:
20m Prowler Push w/ 180# added (~240# total)

1 woman does all HSPU, 1 woman does all prowler pushes. First team to finish 3 rounds wins. It’s done relay style, so one woman does the 10 HSPU, then the other does the prowler, then back to HSPU, then prowler, etc.

HSPU Personnel: Michelle M, Tami, Joey
Prowler Personnel: Mariko, Lydia, Robyn
You Don’t Know Squat  (3 men per squad, 3 head-to-head match-ups)
1 @ Max Reps @ 315#
1 @ Max Reps @ 275#
1 @ Max Reps @ 225#

Best of three wins the point.

315# Personnel: D-Sal, Brian C, Pete D, Nate, Julian
275# Personnel: Manwell, Brandon, Pete D, Nate, Julian
225# Personnel: Justin, Pete D, Jim, Nate, Julian

Mama Bear  (6 women per squad, relay race style)

30 Bear Complex Reps for Time @ 85#

Each woman does the bear complex (clean to front squat to overhead, then back squat to overhead) without putting the bar down.  The team of 6 women must complete 30 total reps of the Bear complex.  Each woman must complete at least 1 bear complex.

Personnel: Katie, Carrie, Mariko, Michelle M, Tami, Beth Q, Ann G, Connie, Sierra, Ellie, Lydia, Mune, Aisha, Joey, Robyn, Leka, Hannah, Ev

WNFL Combine  (2 women per squad, grand total wins)

Max Rep Bench Press @ 95#. Sum up the total reps of both women from each team.

Personnel: Tami, Mariko, Michelle M

The Old Standby  (1 man and 1 woman per squad)

50 Double-Unders
30 Power Cleans @ 155#
50 Double-Unders
30 Power Cleans @ 105#
100 Double-Unders
15 Power Cleans @ 205#
100 Double-Unders
15 Power Cleans @ 135#

Man does first and third double-under/power clean couplet, woman does second and fourth double-under/power clean couplet.  Power or full clean is allowed.

Personnel: Brandon, Manwell, Brian C, Justin, Tami, Michelle M, Lydia, Carrie

"Snatchy Stressor" (2 guys)

7 minute clock
400m run
Max Reps Squat Snatches 135#
400m run
*Guy #1 runs the first 400. When Guy #1 gets back, both hammer out as many squat snatches as they can. One person at a time. Guy #2 MUST finish the second 400m run before the clock hits 7:00. Team with most snatches wins, however, if any team is late, they lose. If both teams are late, its a draw.

Personnel: Manwell, Patrick T, Brandon, Justin, Jim, Mark P

"In Over Your Head" (1 Guy)

7 minute clock
800m Run
Then do 3 sets, of 3 rep overhead squats.  Athlete can go heavier each 3 rep attempt, or stay at the same weight.
*Score is TOTAL POUNDS OVER BODY WEIGHT. Racks may be used, or spotters and loaders.

Personnel: Brian C, Manwell, Mini
"Amanda" (2 Guys)

Muscle Ups
Squat Snatch 135#

*Guy 1 does 9 Muscle Ups, Guy 2 does 9 Muscle Ups, Guy 1 does 9 Snatch, Guy 2 does 9 Snatch

Personnel: Manwell, Jim, Mark P

"Row & Throw" (1 Guy, 1 Girl) Combined age at least 90 years. minimum age 40.

2 Rounds
500m Row
30 Wall Balls (10 foot target, 20lbs. for men, 14lbs. for women)

*both athletes work at the same time, can’t move to next station until all reps of exercise complete.  2 rowers, 2 wall ball station per team.

Personnel: Steve P, Leka, Ann G, Marc T, CPeak, Mini, Robyn

"Ladies First"  (2 girls, 2 guys)

Girls perform:
400m Run
20 Box Jumps (24")
20 KB Swings (44#)
400m Run
20 Box Jumps

immediately followed by
Guys perform:

5 Muscle Ups
5 Squat Cleans 185
7 Handstand Pushups
5 Muscle Ups
5 Squat Cleans 185
7 Handstand Pushups
2 Muscle Ups
*both girls work at the same time, but can’t move to next exercise until both have completed the reps of each exercise.
*box jump standard is entire foot lands on box, no part of foot hanging off box
*once girls are done, guys begin: both guys work at same time, but can’t move to next exercise until both have completed the reps of each exercise.
*Each athlete will have their own equipment.

Personnel: Ellie, Hyo, Selin, Connie, Sierra, Katie, Hannah, Manwell, Jim, Mark P, Jacques, Mini, Jacques

Good Old Helen: (3 any)  400m run/21 kb swings/12 chin over pull ups. Combined age has to be 135 minimum. One round each.

Personnel: Steve P, Leka, Mini, Justin, Gabe

Fran Off [tm]: (6 men) 21/15/9 thrusters chin over pull ups. Best out of 3 head to head matches. Heat 1 weight 95#, heat 2 weight 135#, heat 3 weight 155#. Thruster only.

95# Personnel: Everyone
135# Personnel: Just about anybody
155# Personnel: Brian C, Manwell, Brandon

Soul Crusher: (5 men) Head-to-head. One set of 21 buprees then, 15/9/3 deadlift then thrusters at 135#.

Personnel: Brian C, Pete D, Manwell, Brandon, Justin, Jim, Mark P, Nate

Running Coach Special: (4 women then 4 men)  8×400 meter relay

Personnel: Selin, Connie, Sierra, Hannah, Ellie, Leka, Aaron C, Gabe, Karl, Brandon, Justin, Manwell, Mini, Jason

Perfect or Push: (6 men) 7 total rounds relay. 15 reps straight of 135# ohsq, then Prowler push. Missed ohsq, means round does not count. Goal is 6 completed rounds.  Prowler will be loaded with 185# and be pushed 25 meters out, and then back. Make or miss the ohsq you still have to push the prowler.

Personnel: Brian C, Manwell, Jim, Mark P, Brandon, Pete D, Julian, Nate, Mini

Cluster Fuck: (10 any) Round 1- Start with tabata :20 on :10 off of these movements… Burpess/empty bar thrusters/air squats/plate jumps*. Add up scores of all 20 participants, bottom 2 scores out of all participants are out. Round 2- Next go 1:00 on, :30 off for each individual movement. After each individual movement, bottom 2 scoring participants are out. Keep cycling through all 4 movements until all of one team is eliminated.   Bottom 2 in each round regardless of team will be eliminated. If 3 or more people are tied with bottom score, then they all will be eliminated.

Personnel: Everyone

Staff Infection: (2 women) Max rope climbs in 4 minutes.

Personnel: Joey, Michelle M, Connie, Sierra, Ellie, Hannah, Tami, Beth Q

Grace: (5 men) Head-to-head. 135#

Personnel: Manwell, Brandon, Justin, Nate, Patrick T, Pete D, Brian C, Armando

Row Harder: (2 women) Most meters rowed in 3 minutes. Combine meters rowed of both teammates for score.

Personnel: Lydia, Kirsten, Kate

How Fat are You: (1 woman, ? men) 1000lbs max team weight limit. In 8 minutes each person must do a 1 rep max of their deadlift then strict press. Best lift of each team member is added for score. Entire team must work on one lift at a time. Once team has switch from deadlift to press, they can not go back. If any team member does not lift it’s a DNF for the entire team.

Personnel: Tami, Michelle M, D-Sal, Nate, Manwell, Brandon

Pull This:  (3 man 3 women) First to 9 points, one-on-one tug of war.  Rounds will alternating between men and women.  Team stays in same start order.

Personnel: Nate, Brian C, Manwell, Mariko, Tami, Michelle M, Katie
T Hammer: (1 man 1 woman) Run one at a time, coin flip who goes first. 21 65/95# ohsq/hammer sled*./15 hspu/hammer sled/9 burpee box jumps/hammer sled. *Hammer sled is the thing fire fighters use in their competitions. We will be borrowing one.

Personnel: Justin, Michelle M, Mune, Lydia, Tami, Manwell, Brandon

Save Me Buddy Lee: (6 women) 7 round relay. 20 straight double unders, shuttle run. Missed double under means round does not count.  Shuttle run will be approximately 20′,40,60′,80′

Personnel: Tami, Connie, Sierra, Michelle M, Hannah, Lydia, Beth Q, Mune, Katie, Ann G

So Fresh, So Clean: (3 women 3 men) 7 minutes to clean as much weight as possible. Every time the bar is lifted, that weight is counted toward the total. 1 bar per team, and 1 person working at a time. Everyone must do 1 clean. Power or full.

Personnel: Brandon, Manwell, Brian C, Nate, Julian, Tami, Michelle M, Lydia, Carrie, Mariko

Steiner: (1 man 1 woman) 6 minutes to find 1 rep max of snatch and clean and jerk. Only pounds lifted over body weight will be counted.  If a individual can not snatch over body weight,  heavest attempt must still be made, this will be used as a tie breaker.

Personnel: Manwell, Michelle M, Tami
BASEketball: (4 any) Relay. Team of 4 do 3 wall balls, then run 123′ feet down and back. Goal is 50 total wall balls. If the ball drops to the ground that team loses. Use a 14# ball for men and women to a 10′ target.  When teams transition from one person doing 3 wall balls to the next, the transition must be off the wall.

Personnel: Just about everyone

Fran Off 2: (6 women) 21/15/9 65# thrusters chin over pull ups. Best out of 3 head to head matches.

Personnel: Just about any woman with pull-ups

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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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