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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.

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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Sep 18th, 2012

Great Deal on Wild Alaskan Salmon from a Fellow CFOer


Ann sticking the landing on the box jump:  feet forward, hands in front, slightly bent knees

(And this picture has nothing to do with the post)

Conor, who many of you may remember from earlier this summer (prior to leaving for the fishing trip that’s the subject of this post), recently sent us an email letting us know about a great deal he can get any of us on wild Alaskan salmon (this is the premium stuff you want to eat).

The bottom line in terms of price is as follows:

King Salmon $17.5/lb
Coho Salmon $9/lb

I’d like to get as many of you on board as quickly as possible, so that we can lock in a good deal. If you’re interested in placing an order, send us an email and we’ll get the numbers to Conor.

Here’s the full text we received from Conor:

The King and Coho Salmon are caught aboard the F/V Triad. We catch them one at a time trolling the ocean of SE Alaska. They are then headed, pressure bled, and gutted and the final product is flash frozen at -40 degrees F. We then dip the frozen meat into sea water to coat it to protect against freezer burn. It is then transported at -40 F until it reaches you. This process is called Frozen at Sea (FAS) and produces the absolute highest quality product. Because of the way in which it is frozen and maintained, when the fish is thawed out it is still in the exact condition it was caught in. This means it is still sushi grade and absolutely delicious. One advantage to getting the fish in this way is that you are given the entire fish (minus head, guts, blood) for your use. Often you pay $25-$35/lb for just the filet. But the "secret prize" of the King Salmon is its precious belly meat. This is the equivalent of the pork belly, except 10x more delicious and healthy. The fat reserves come from a diet of krill, squid, herring, and other minnows as these fish are voracious eaters particularly in the summer months. This completely wild source of fat (Omega 3s!) and protein does wonders for the human body and is difficult to obtain in this form. People have also been known to make salmon "chicharons" with the skins of the salmon. Because they are so fatty the skins can be baked in the salmon fat and made into a delicious paleo-crisp. Trust me it is unbelievable. The Coho is an absolutely delicious salmon also, however, it is significantly lower in fat content. For those that are looking for a wild source of protein but prefer a slightly drier, less oily fish, this is what you want. Since the fish are shipped whole, they must be purchased whole as well.

King Salmon $17.5/lb
Coho Salmon $9/lb

Each Coho averages 5lbs and each King averages 10-11lbs. This means a whole Coho would run you about $45 and a King would be about $175-$190. Feel free to go in with other people on your order and split fish. These are amazing for a party or barbecue or just to have when you want your awesome wild salmon in the winter months when they are unavailable. Once thawed they should be eaten in a couple days and should not be refrozen and although I do know some people who do this, the quality is lowered after a fish is thawed then refrozen. If you want any more ideas on what to do with your fish, how to prepare them, or any questions at all about the fish please DO NOT HESITATE TO EMAIL me. My email address is conor.garvie@gmail.com.

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Sep 16th, 2012

Protein: Are You Getting Enough?


First, I want to thank those of you who’ve so kindly responded to my incessant pleas for recipes–keep ‘em coming folks! And for those who haven’t submitted recipes, it’s not too late. Email them to me here

On to today’s topic: protein. This blog post was inspired by the numerous food journals that I review of both CrossFit athletes like you, as well as everyday people that I see in my other work as a health educator. What I find almost across the board for everyone that I see is that most people are under-eating protein. Now, that’s not to say that I’m advocating that everyone should immediatly shift to the other end of the spectrum and just eat meat. Instead I’d like to encourage you to really take a close look at your plate to see whether you could benefit from upping your intake.

Protein requirements are highly variable and are based on factors such as age, activity level and your goals. For example, children will require higher intakes because their bodies are rapidly growing. The RDA (recommended daily allowance) as it’s laid out by the U.S. Food and Nutrition Board is 0.8 grams per kilogram of body weight for a sedentary adult. This is the amount that gets used up by the body on an average day.  So, if you weigh 200 lbs, then your daily protein requirement is roughly 91 grams (90.9 kg x 0.8). What does that actually look like? That’s about 3 eggs (21g) for breakfast, 6 oz cooked chicken breast (37g) for lunch, and a 6 oz salmon filet (34g) for dinner.  Seems doable right? Now, keep in mind, this is the recommendation for sedentary adults. 

Now, what about you? Well, if you’re working out at CFO, then you’re clearly not sedentary and the RDA is simply not going to supply you with enough protein to replenish what your body uses plus the demands that exercise puts on your muscles. Ideally, your intake will be somewhere between 1-1.4 grams per kg of body weight depending on who you ask.

Once you’ve calculated what your needs are, then you can slowly work your way up to your target number. I’m not one for obsessively weighting, measuring, and tracking everything you put in your mouth, but it might be a good idea to log your meals for a few days on an online program like fitday.com to see if you’re meeting your goals. If this doesn’t work for you, here’s a quick and easy tip: 1 oz of meat, 1 lg egg, 1 oz of cheese and 2 tablespoons of peanut/almond butter are all equivelant to roughly 7 grams of protein.  

Why is getting adequate protein important? Proteins are made up of 20 amino acids that are broken down and used by the body for a number of diffferent processes. Here are some of the reasons why I’m a huge proponent:

  • improved mood (neurotransmitters are made from amino acids)
  • balanced and even energy/more stable blood sugar
  • increased satiety–protein keeps you full longer
  • repairs & builds tissue and muscles

Since I’m suggesting you eat more protein, I should point out that if you’re going to be getting your protein from animals, I think it’d be wise of you to always chose organic and grass-fed over conventionally raised meats. 

The bottom line here is that you should include protein in every meal. Try to get a variety of sources and make sure you’re eating enough. Your body will thank you!

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Sep 14th, 2012

Large Classes Get 2 Coaches


Another big 6am class at CFO

I’m sure many of you have noticed how popular CFO has become in the last couple of months.  The energy is great with the larger classes…keep it coming!

That being said, in an effort to boost the amount of coaching you receive, as well as improve the quality of your training experience in general, we’ve increased the number of coaches in our larger classes (we implemented this last week, but didn’t formally announce it until now).  Any class with 15 or more people will get two coaches working with them.  The primary days and times where this will be in effect are on Mondays and Wednesdays at 6am, 5pm, 6pm, and 7pm, where we tend to see really big numbers.

Arnold and I coached the evening classes last night and it went really well.  I’m really excited about this change and can’t wait to take our coaching to the next level and get each and every one of you fitter, stronger, and more technically sound!

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Sep 13th, 2012

Eat Clean/Train Dirty Challenge – Week 3



While this meal might look perfect as is, it might require some modifications for this challenge

What do you do when you eat out and want to stick with your clean eating?  I like to think that I can eat anywhere and stick to my clean-eating diet, and have yet to be stumped (yes, even at Round Table).  It is actually kind of fun being creative with the menu at your favorite eating establishments, plus you find out a lot about the service when you ask for special accommodation.  Most places really want to make you happy and will do what they can to help you out – within reason.

Some tips:

  • Check the menu for ready-made options with no dairy, legumes, sugar, etc.  Think Chicken Ceasar Salad, hold the parmesan. 
  • Once you know what ingredients are available in the kitchen (based on what you see on the menu), just ask for what you want.  How about a burger, no bun, add grilled onions, tomatoes, lettuce, pickles and avocado?  If you’re really lucky, they offer sweet potato fries on the menu as the perfect side.
  • When visiting your local taqueria, ask for your yummy taco filling served as a salad.  Or if that doesn’t work, order your burrito with meat, salsa and guacamole, cut open your burrito and use the tortilla as bowl (dispose of it when done).
  • Most pizza places serve salads or have a salad bar.  You can load it up with boiled eggs and bacon bits for protein.  While not ideal, it does the trick.  Some of my favorites like Jupiter also have tasty chicken wings on the menu.
  • Bread on the table is evil.  Don’t do it.  Seriously.  Evil. 
  • Watch the beverages.  You can get a nice sparkling water w lime at least to start.  Of course a nice glass of wine with dinner is pretty hard to beat, but wine is a gateway drug leading directly down the slippery slope to chocolate mousse, so play it safe.
  • Finally, when you are dragged to In & Out Burger with your family or friends, order that double-double protein style/animal style.  It is still pretty damn awesome.

Hope you are all doing well halfway through this challenges.  From what I have seen you are looking good and kicking butt.  As always, feel free to contact us with any questions or concerns or just talk to us in person.


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Sep 12th, 2012

Last Day of BFD Academy on September 11


The Berkeley Fire Department recruits after their last CF training session this morning

I had the honor of training the Berkeley Fire Department Academy recruits for the past 18 weeks, and my last session with them was this morning.  On Thursday, they officially become part of the Berkeley Fire Department.

It seems only fitting that the last session took place on September 11.  So much has already been written about September 11 (within the CF community and outside of it), so I’m not gonna try and wax poetic here.

I just want to take a moment to give thanks to those who protect and serve, and who put their lives on the line on a daily basis to keep us all safe (police, fire, military).  And to those who lost loved ones on this day eleven years ago, know that this day, and the acts of courage that happened then, will not be forgotten.

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Sep 11th, 2012

CFO Gets the KRON 4 Treatment

As some of you know, a little over a month ago, KRON 4 came in and shot some footage and conducted some interviews at CFO over a 2-day period.

We were extremely thankful for the opportunity to showcase our gym and to discuss all things related to CFO and to CrossFit in general (CrossFit has truly become an international phenomenon).  Two Sundays ago, the video above ran on KRON’s 8pm newscast, and in case you didn’t catch it, now it’s here on our blog for you to watch.

Daniel V, who did all the camera work and interviewing, as well as all of the production work, made us look really, really good.  A huge thank-you to him (thank him in person if you run into him at the MWF 9am class)!

And a big thank-you to all of you, who make CFO such a vibrant, bustling community and gym.  You guys and gals are the stars of this news piece.

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