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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.

Mar 16th, 2012

K-Star’s Prep for CF Games Workout 12.4

K-Star giving some advice and mobility prescriptions for 12.4

Look for Saturday heat assignments for Workout 12.4 to be posted on the blog tomorrow (Friday March 16).  We’ll be running the heats in 20-minute increments, so it should be a fairly quick day.

In the meantime, check out the video above so that you’ll be well-prepared for a ton of wall balls, double-unders, and muscle-ups.

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Mar 15th, 2012



Judging at the Open is an exciting and rewarding experience

SAT March 17th @ 11am: WOD 12.4 has been announced and Mike is feverishly assembling the heats for Saturday.  If you cannot possibly make Saturday (please try!), then make sure to email us to arrange an alternate time.

It would be great to get a few more judges for Saturday as well – that way we can rotate and the few volunteers we have do not have to work every heat.  Everyone should be familiar with the standards.  We will go over them before each heat as well…Thanks!

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups

SUN March 25th @ 4pm: Dr Aundi will be back next Sunday with another Functional Movement Screening clinic – this time focusing on LOWER extremities.  Ask anyone who attended last week’s clinic – you will not be sorry.  Let us know if you’d like to attend.

SAT April 7th @ 4pm: BIG Parking Lot party!  We have a lot to celebrate (wink-wink), so make plans now to gather your family and your appetite for food, drink, music and some fun surprises!

SAT September 29th: TOUGH MUDDER!! Make sure you do not let this opportunity pass you by.  CrossFit Oakland has been building a formidable team and there is room for more.  Specialized coaching will be provided as we get closer to the race.  This is going to be a blast.  Make sure you sign up soon as prices go up on Apr 30th and there is always a chance the race will sell out. Email us for the secret password you will need to join Team CFO!

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Mar 14th, 2012

March Benchmarks


Jason going overhead during Open Workout 12.3 last Saturday

There are going to be a number of posts this month on some big changes to the way workouts are going to be programmed in the very near future.

For now, though, besides prepping for people for the Open workouts each Saturday, we have two new benchmarks for March, as follows:

Strength Benchmark:  1-Rep Max Jerk

Conditioning Benchmark:  50 Thrusters for Time @ 95#/65#

If you didn’t get a chance to test your 1-rep max jerk last week, use tomorrow’s workout as an opportunity to do so.  And if you didn’t get a chance to do the 50 thrusters for time last week, try and test it this Thursday on the rest day.

And stay tuned to the blog for more on some big changes to programming in the coming month…

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Mar 13th, 2012

Fish Oil Coming to CFO and a Gym Closure


We just placed an order for 24 bottles of PurePharma fish oil, which we’ll be selling at CFO to anyone who needs some high-quality fish oil.  We’ve done the liquid fish oil before in the past, but quite frankly, the capsules are just way more convenient.

With that in mind, we went looking for a fish oil capsule that was of high quality, that would be reasonably priced, and that was used in other CF gyms and training communities.  PurePharma’s fish oil meets all these requirements and more.  Plus, the price is extremely reasonable.  It will sell for somewhere between $40 and $45 (after tax and shipping are taken into account) for a 40-day supply, which is about $10 cheaper than what I currently pay for similar quality capsules at Whole Foods and Berkeley Bowl, and that’s just for a 30-day supply.

And for those of you who care about quality manufacturing and sustainability, here are a few more noteworthy details on PurePharma’s fish oil:

IFOS Certification - For only the highest quality fish oils.
IFFO RS Compliance – Sustainable fishing
GMP Certified – Good Manufacturing Practices
ISO 14001 – Certification of environmental safety management.
No Waste – 100% of the raw materials are used.
REACH Compliance – Restriction of dangerous chemical substances

CFO Closed Wednesday, March 21 5pm-8pm

CFO will be closed on Wednesday, March 21, from 5pm to 8pm for staff development and training.  We’ll still be holding our Open Gym hours from 3:30pm to 5:00pm, plus we’ll be setting up a track workout for that evening as well.

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Mar 12th, 2012

Congratulations Mike & Connie!


Just in case you haven’t heard….  Mike (finally!) got down on bent knee and proposed to the lovely Connie.  I am pretty sure she said "yes" based on the fierce bling she is sporting. 

Congrats you two!  We are so very happy to see you happy.



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Mar 11th, 2012

Reminder: Funtional Movement Clinic TOMORROW @ 4PM


Aundi is not only a member at CFO and a darn good soccer player, but she is also Dr. Andreana Mevoli, a Sports Chiropractor who specializes in rehabilitating injured athletes (including yours truly). She is certified in Active Release Therapy and has about a gazillion other degrees and certifications.  She is the owner of Haka Sports Clinic in Berkeley. Check out her website for more info.  

Aundi has graciously offered to host two clinics for our members in March where she will show us a series of Functional Movement Screens, which are designed to help athletes identify and address issues in movement that can limit progress and even cause injury.  

Aundi will be at CFO on Sunday March 11th from 4pm – 6pm to cover Functional Movement Screens for the Upper Extremities and on Sunday March 25th from 4pm – 6pm to cover Functional Movement Screens for the Lower Extremities.

Don’t miss this opportunity to work with a professional on identifying and addressing and correcting dysfunction in your movements!

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Mar 10th, 2012

Movement Prep for 12.3 and Heat Assignments

K-Star prepping you for Games Workout 12.3

Watch the video above before you do tomorrow’s workout, whether in group classes or as part of the Saturday Games heats.

And if you’re in the Games heats, open the PDF attachment below for your heat assignment.  This is a longer workout, so the heats are stretched out to half-hour intervals.  Make sure you pay attention to when you’re going so that you give yourself enough time to warm up thoroughly, but that you don’t get there too early and cool down before you get your box jumps, push presses, and toes-to-bar underway.

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Mar 9th, 2012

Some Movement Prep and Analysis for CF Games Workout 12.3


The video above is Carl’s breakdown of CF Games Workout 12.3, which is as follows:

Max Rounds Plus Reps in 18 Minutes:
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

This is also going to be the Saturday group class workout, so everyone needs to be prepared for these movements.

Tomorrow night, I’ll post some more mobility stuff you can do before the workout from Kelly Starrett, as well as the heat assignments.

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Mar 7th, 2012

Recap of Tamara’s Performance in the Nationals

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Tami snatching 75 kilograms (165 pounds) and making it look easy

Last week, we wrote briefly about Tami competing in the USA Weightlifting Nationals and Olympic Trials in Olympic Weightlifting.  So not only does she compete in CrossFit competitions (and oh by the way, she tied for the the 25th best score in the world in the snatch workout from the CrossFit Games last week), she also qualified to compete in this country’s premiere national competition in Olympic Weightlifting.

Although she fell just a tad bit short of her goals, in the end, she finished up in 6th place!  This is remarkable because she only spent about three months preparing for the competition, and really didn’t focus on the lifts very much prior to that.

Her goals for the meet were to get 80 kg on the snatch (176 lbs) and 100 kg on the clean-and-jerk (220 lbs).  She ended up with 75 kg on the snatch (seen above, 165 lbs) and 91 kg on the clean-and-jerk (200 lbs).  She narrowly missed getting a 95 kg clean-and-jerk, and actually got it overhead pretty easily.  She was called for a press-out, though, so the lift didn’t count.

All in all, though, finishing 6th place in the country ain’t too shabby!

And to top it all off, Tami’s not even finished yet.  This summer she’ll compete for Team USA once again on the Women’s Baseball team.  Team USA competes against other teams from all over the world every two years in the World Cup.  In case you’re new to CFO, you can read up on some of her exploits when she last played for Team USA on our blog here:

In short, she went all Babe Ruth on everyone, hitting multiple homers (sometimes in consecutive at-bats, no less).

What can I say?–Tami has serious game!  We’re really lucky to have her here at CFO, as a an athlete and as a trainer.

(Too bad all that athletic prowess doesn’t translate on the tennis court, though–just an inside joke between Tami and me.)

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Mar 7th, 2012

PARTY TIME and other upcoming events!


3-2-1… CHUG!

PARTY TIME!!!  On Saturday April 7th at 4pm , the CFO Prison Yard will be the place to be.  There will be eating, drinking, music and lots more…  We have a lot to celebrate, so make sure you come by.  Significant Others and Offspring are welcome!

Other event reminders:

Functional Movement Clinics with Dr Aundi: Sunday March 11th (upper body) and Sunday March 25th (lower body)both run from 4pm – 6pm and participation is capped at 24.  There are only a couple of spots left for each day, so make sure to send an email if you’d like to attend.  If you have already emailed, you should have gotten a confirmation back.

Crossfit Oakland has officially been added as a team for the Tough Mudder, race held on Sept 29th in Patterson, CA, but you must register as a participant and join the team soon if you would like to take on this awesome challenge.  On April 30th the price goes up significantly, but rumor has it the race will be sold out long before then. As the race date gets closer, the team will be training together, so that we can be prepared to DOMINATE! Email us with any questions or to get the team password so you may join.

On Wednesday March 21st, the gym will close at 5pm for staff development.  Please plan to get your WOD on before 5pm.  

And finally, 3 new On-Ramps and a new Boot Camp have been added to the upcoming schedule, including a NEW On-Ramp time (MWF @ 12pm):

On-Ramp Mar 19 – Apr 13: MWF @ 7AM (Morning)
On-Ramp Mar 26 – Apr 20: WWF @ 12pm (Afternoon)
On-Ramp Apr 2 – Apr 27: MWF @ 7PM (Evening)

Boot Camp Mar 27 – May 3rd: TTH @ 9am

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