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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 18th, 2012
Mune demonstrating one of the 3 lifts of the CFT
Mark you calendars! On Sunday December 9th starting at 10am, we will be holding our annual CrossFit Total event. The CrossFit Total (CFT) is the sum of your 1-rep max Back Squat, 1-rep max Shoulder Press and 1-rep max Dead Lift. You have 3 attempts to find each. Check out this CF Journal article for more details.
This is a great way to test your strength and have a great time doing it. We only program this workout once a year because it takes an average of 2-3 hours to complete. This will not be like an ordinary class as we try to create the feel of an actual power lifting meet by collecting opening lift numbers from all participants and assigning heats according to these numbers. It is a bit more organized that way and very fun.
We are letting you know well in advance so we can give everyone a chance to participate and also so you can start thinking about your opening lifts. We will also be programming 1RM Back Squat, Shoulder Press and Dead Lift so you will have a chance to see where you are before the total.
Looking forward to seeing how ridiculously strong you all have gotten this year!Read More
Oct 17th, 2012
By Mike Minium
For those of you following the CrossFit competitive scene, an interesting event happened this past Saturday. It was the first annual CrossFit Invitational, an international competition with teams competing from the USA and Europe (kind of like a Ryder Cup for CrossFit). Each team was comprised of 3 men and 3 women, and they battled in several head-to-head workouts. Some of the workouts were one-on-one, some two-on-two, some three-on-three, and sometimes all 6 team members went head-to-head against the opposing squad. In the end, Team USA had just a little too much depth, and ended up winning the competition by a score of 20-6.
The whole thing was broadcast live on EuroSport, which was a first. EuroSport is the premier sports network across the pond.
The video above is just Part 1. The other parts of the competition can all be viewed here:
(And yes, since I know some of you are gonna comment on it, the MC is a little dramatic with his introduction.)Read More
Oct 16th, 2012
By Mike Minium
Joey climbing the rope at the CrossTown Throwdown
This Saturday, October 20th, two teams from CFO will be competing at OktoberFit, a three-person team competition hosted by CrossFit Silicon Valley. There will be four team workouts, plus a bonus final workout for the top 8 teams after the first four workouts. In other words, it will be full day of action!
The two teams are comprised as follows:
A Team: Michelle M, Joey, TomS
B Team: Leka, Arnold, Mini
It’s gonna be a ton of fun. The first workout gets started around 9am. There’s a $5 spectator fee, but it gets you food and drinks, so there’s some value in your purchase. Come down and support the CFO crew!Read More
Oct 15th, 2012
By Connie Moreno
Prosciutto-Wrapped Sweet Potato Bites
(recipe adapted from www.foodrenegade.com)
Here’s what you’ll need:
- 2 Sweet Potatoes
- 1 lb Thinly Sliced Prosciutto
- Preheat oven to 350F.
- Wash the sweet potatoes then cut them lengthwise into quarters. Then cut each quarter in half, and then half again. You’ll wind up with 32 bites.
- Wrap each sweet potato bite with a half slice of prosciutto, and use a toothpick to hold it all together.
- Place them on a baking sheet and bake for 45 minutes.
- You’ll know they’re ready when the prosciutto is crispy and the potatoes are soft.
Oct 12th, 2012
By Mike Minium
Stan Efferding and Dan Green squatting 905# and 800#, respectively
Sometimes you just gotta marvel at the strong people out there. The video above does a great job of shooting the heavy squats these guys do from several different camera angles. It also has some nice commentary from Mark Bell. I’m not sure which effort is more impressive, to tell you the truth: Stan Efferding squatting 905 lbs at a bodyweight of ~275 lbs or Dan Green squatting 800 lbs at a bodyweight of ~220 lbs. Both are amazing efforts!Read More
Oct 11th, 2012
Happy graduates of the Coach Aaron Running Clinic (Oct 2011)
Fellow CFOer and masters track athlete Aaron C. will be providing a running technique clinic for all interested CFO’ers on Saturday, October 27, beginning at 11am. The clinic will be taking place at the Piedmont High School track.
The clinic will run for about an hour, and will focus on getting you into a solid position for running with proper mechanics via a series of drills and progressions.
If you hate running and have never been properly coached or just want some motivation to get in running shape for a race or to improve your CrossFit game, this is an opportunity to do so with one of the best.
In order to provide the best experience for everyone, the clinic will capped at 18 participants on a first-come, first-served basis. If you would like to reserve a spot, you can do so by sending us an email. Please note that all of Aaron’s past clinics have filled up quickly.
A huge thank you to Coach A for his continued generosity to CFO.
Oct 10th, 2012
By Mike Minium
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!Read More
Oct 9th, 2012
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!Read More
Oct 8th, 2012
By Mike Minium
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.Read More