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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.

Aug 15th, 2012

Frogman Challenge in San Jose on September 1

A demo workout from the Frogman Challenge

We’re going to try and spotlight upcoming competitions on the blog here from time to time here on the blog, for those of you who are looking to try that first CF competition.

Before going any further, though, please make sure that all of you CFOers, and I mean all of you, keep Saturday October 6 open.  We’re going to being having a really fun event go down at CFO on that day, and the more people who are at CFO, the better.  We’ll post more on this in the next week or so.

On to today’s topic, though…

The Frogman Challenge is a CF competition that combines elements of swimming with more traditional CF gym-based activities (bodyweight exercises, barbell exercises, etc.).  This is a really cool concept and it also gives you a small taste of what CF Games competitors have to go through when they compete (each of the past two CF Games competitions have included a swimming element).

The Frogman Challenge is taking place at Gunderson High School in San Jose on September 1.

The workouts themselves will be briefed and detailed the day of the competition, but you can see what some of the workouts are already by going to the Frogman Challenge website.  

And here’s a brief description of the event from its organizers:

The CrossFit Inland Empire Frogman Challenge is a competition for CrossFit athletes who would like to take their traditional training and apply it in and out of water. Our competition will add an element which hasn’t been used or seen in any other competition. Competitors anaerobic capabilities will be tested. This event promises to break new ground, challenge athletes, and definitely be a whole lot of fun!

For more information, and to register, check out the website.


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Aug 14th, 2012

Occupy Strength Recap


Team CFO, winner of the Strongest Gym award at Occupy Strength

This past Saturday, 8 CFOers (Aisha, Mune, Hyo, Mariko, Nate, D-Sal, Arnold, and Mini) went down to CrossFit One World to compete in Occupy Strength, a strength and conditioning challenge put on by the good folks from Crossfit Football.

The competition format was as follows.

3 attempts to find your 1-rep max in the following lifts in the following order:

Power Clean
Back Squat
Bench Press

After a short break, everybody then completed the following conditioning workout:

4 Rounds for Time:
5 Burpees
25-yard Prowler Push @ ~250#/210#
10 KB Swings @ 70#/53#
25-yard Prowler Push @ ~250#/210#

This was a long, long day of competition and extremely draining.  Everyone fought hard of course, but the most impressive thing of all was the number of PRs everyone got.

Each person’s totals correspond to the 1-rep maxes they got in each of the four lifts, in the following order:  power clean, squat, bench press, and deadlift.

Mune:  115# (PR), 225#, 115# (PR), 230# 

Mune did these lifts while still recovering from a weeklong illness that has continued to plague her.  Kind of scary to think what she’ll do when she’s healthy!

Aisha:  115# (PR), 185#, 95#, 240# (PR)

This was Aisha’s first CF competition and she managed two PRs.  What a great start to her competitive season!

Hyo:  110# (PR), 225#, 110# (PR), 285# (PR)

Hyo has been putting in some serious work over the last couple of months to prepare for this competition and it showed.  Three out of her four lifts were PRs!

Mariko:  135#, 255# (PR), 150#, 325# (PR)

Another first-timer to CF competition and not only does she get two PRs, she finishes THIRD overall in her weight class.  A podium finish in her first competition…not too shabby!

Mini: 205#, 315#, 240# (PR), 380#

This competition was more of a reboot for me (along with the Hercules competition a couple weeks back), and was more about getting back into the swing of things.  Not quite there yet, as evidenced by the lack of PRs (except for bench press), but the competitive season is still young.

Arnold:  225#, 370# (PR), 245#, 435# (PR)

Like Mariko and Hyo, Arnold had put in some serious prep work leading up to the competition and it paid off.  He had major PRs in his squat and deadlift.  Strong work!

Nate:  315# (PR), 425# (PR), 370# (PR), 515# (PR)

In his first CF competition, Nate went four for four in the PR category, setting new bests in each of the four lifts.  What’s scary is that his deadlift and bench press were super easy, which means he has way, way more left in the tank!  Nate finished in 4th place in his weight class, just missing out on a podium finish.

D-Sal:  225#, 520# (PR), 330#, 535#

What can I say about D-Sal other than BEAST MODE?  He just flat out dominated his squat and deadlift.  And while he didn’t set a new PR in the bench press, he tied his current PR.  And to top it all off, Dave nabbed a first-place finish in his weight class, meaning he was on the first-place team and finished first in the individual competition as well.  Two first place finishes in one competition…strong work!

Continue to check our FB page over the next few days; we’ll be posting videos of the top lifts from each CFOer as they become available.

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Aug 12th, 2012

Strong Performances by Team CFO at Occupy Strength


Team CFO hamming it up after winning the Strongest Gym award at Occupy Strength

We’ll be doing a complete update tomorrow on how Team CFO fared at Occupy Strength today (including what the competition involved), but for now, here are the take-home points:

  • Team CFO won the Strongest Gym award, which used the top two male and female scores from each team to calculate a team total.
  • D-Sal won 1st place in the middleweight division in the individual competition.
  • Mariko took 3rd place in the heavyweight division in the individual competition (in her very first CF competition, no less!).

Many PRs were had by all, which will be detailed on the blog tomorrow, so stay tuned!

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Aug 11th, 2012

CFOers Competing in Occupy Strength on Saturday!

*** Reminder:  Strength Saturday class is moving to Sunday August 12 at 4pm. ***


Photo courtesy of Tom C

Tomorrow a group of CFOers is going down to CrossFit One World to compete in Occupy Strength, a strength and conditioning challenge put on by the good folks of CrossFit Football.

The competition involves finding a 1-rep max in the power clean, squat, bench press, and deadlift, in that order.

After the heavy lifting, there will be a metcon challenge (most likely involving some heavy elements and loading) that will be announced at the competition.

Let’s get some CFO crowd support down there.  Just go to the CF One World site to find directions to the location.  All the action gets started at 9am.

Here are the people I know who are competing from CFO (there may be others I don’t know about):


Let’s represent!

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Aug 9th, 2012

Prather Ranch Delivery Date



The delivery date has been set for the 40-lb boxes of Prather Ranch beef:

Wednesday, August 29th

Here’s the list of people who ordered a box(es).  Number of boxes ordered is in parentheses.

Gabriel (1)
Vee (1)
Denise (1/2) & Adam (1/2)
Sean S (1)
Brandon H (1)
Mariko (1)
Justin (1)
Colleen (1/2) & Stowe (1/2)
Brian C (1)
Steve D (1)
Dawn (1/2) & Tamara (1/2)
Joe P (1)
Sam L (1)
Julian (1/2) & Michelle M (1/2)
Roland (1)
Ev (1)
Marc (1)
D-Sal (1)
Leigh (1)
Jack (2)
Danielle A (1)

Each 40-lb box costs $300.  You can pay via credit card, check (payable to CrossFit Oakland), or cash.

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Aug 8th, 2012

6-Week Eat Clean, Train Dirty Challenge: Aug 27th – Oct 7th!


Arnie eating for maximum performance - big burrito for the win!

Let’s call this our Indian Summer food challenge, because we all know that our summer is just getting started here in the Bay Area.  Why not take this opportunity to clean up your eating with the help of our awesome CFO community?  Hit the beach with confidence this fall! Our performance-based challenge will return in Spring, but this time around, our winners will be judged on aesthetics and body composition.  Here are some of the basic rules – more details to come next week…


Challenge runs from August 27 – Oct 7th

Before Photos must be submitted by August 27th.

After Photos must be submitted by Oct 7th.

Buy-In is $40.  Male winner and Female winner will split the pot.

CFO staff is ineligible and will act as judges.

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Aug 7th, 2012

Another Gem from K-Star

K-Star putting Carl Paoli through the paces

Quick little blog post tonight with an emphasis on mobility and taking care of your body…

This one requires a partner and can be a great post-workout recovery piece (just one of a few pieces, hopefully).  We used this on Candace a number of times leading up to the Games and it really made a huge difference with her shoulder mobility and overhead positioning for things like jerks and handstand push-ups.

Also, if you haven’t yet seen them, we have five Mobility WOD posters up in the retail area that give you a number of different options for tackling mobility issues.  Study up and apply them!

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Aug 6th, 2012

Eat Like an Olympian

Wonder what Olympic athletes are eating to fuel their performance? Here’s an article that gives you sneak peak at what’s on the menu for some of America’s top athletes. Warning: don’t try this at home!

Excerpt from ABC news Jul 30 2012

Snacking Secrets

(Reuters)Yohan Blake, the Jamaica sprinter and 100-meter world champion, has been making waves for stealing champion sprinter Usain Bolt’s thunder on the track during the Olympic trials. Asked about how he gets his stamina, Blake answered that he eats 16 bananas per day, Glassman said.

Bananas have about 100 calories each.

(Reuters)Jonathan Horton, the lead gymnast on the U.S. team, has a blood sugar problem. His solution is honey. When he starts to feel shaky at the gym, he takes swigs of honey to boost his energy, Glassman said. According to Horton, the sugar rushes to his blood right away and he feels amazing for the next hour or so, she added.

If you want to try it, use natural honey.

Kerry Walsh, the two-time American Olympic medalist and beach volleyball player, eats lots of almond butter and honey sandwiches throughout the day, especially before she competes, Glassman said.

Almond butter is packed with endurance-boosting nutrients including protein, plus healthy fats. Protein helps prevent muscle wasting during exercise and prevents you from feeling hungry during exercise. The healthy fats in almond butter are rich in calories and provide energy for hours.

You can combine a complex carbohydrate, such as whole wheat toast, with almond butter for an energy-rich snack before exercise.

Foods for Recovery

What are the best foods to help the body recover after rigorous competition?

(AP)U.S. gymnast Aly Raisman swears by chocolate milk because of its high carbohydrate and protein content, Glassman said.

(Getty Images)For Olympic swimmer Ryan Lochte, the recovery meal is grilled chicken breasts with Alfredo sauce, whole-grain spaghetti and a salad with lemon juice and olive oil. Lochte, who recently cut out junk food, candy and soda, has undertaken a rigorous strength-training regimen that involves flipping tractor tires, dragging shipyard chains and tossing beer kegs, Glassman said.

Lochte’s recovery meal has all the important macronutrients necessary for recovery.

Other recovery foods Glassman mentioned:

Pickle juice. The salty-yet-savory juice has high doses of all-important sodium, potassium and magnesium. Sodium prevents muscle cramps.

Sweet tart cherries. Pack these in your gym back. The antioxidants in cherry juice may suppress the enzymes that cause inflammation of the body from the stress of exercise.

Beet juice. The blood-red elixir of the beet is apparently the hottest thing for Olympic athletes looking for a legal performance boost, Glassman said. Beet juice is rich in nitrates, which help muscles use oxygen more efficiently.


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Aug 4th, 2012

Upcoming Events and Saturday Class Scheduling


Today’s post isn’t so much about training as it is upcoming events. However, before I get into details, I just want to say that Michael Phelps is awesome and I love the Olympics.

Firstly, I will be holding a Starting Strength Training Camp at CrossFit Oakland on Sunday, 26 August from 1:00 PM until 5:30 PM, although we often go a little beyond that. We will be going over the deadlift and the power clean. Additional details and sign ups can be found at the Aasgaard Company Store. The cost is $140. The camp is limited to 8 participants to allow for plenty of coaching.

Secondly, the Occupy Strength Competition will be held next Saturday at CrossFit One World. To accommodate that, I am going to move the normally scheduled Strength Saturday class to Sunday, August 12. We have a number of CFO members competing there, so come on down and cheer them on.

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Aug 2nd, 2012

Come on out for some Weekend Fun!


All the cool kids get out and play on the weekend!

SATURDAY 8/4: Grab your 15 minutes of fame! Come on out to the 8am class in force – The class will be filmed by our own Daniel V. for an upcoming news segment on local TV featuring CFO!

SUNDAY 8/5: CrossFit in the Park!  Lululemon will be hosting CFO coaches as we run Community Day workouts in Willard Park every Sunday in August, starting this Sunday, August 5th at 8:15am.  Remember to stay after for Yoga in the Park at 9:30 to stretch out all those tight muscles.

Yeah, what Tami’s shirt says :)

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