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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 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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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

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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 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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