Monthly Archives: September 2007
Sep 15th, 2007

Say Cheese!


Be prepared to have your photo taken by roaming CrossFit paparazzi seeking the opportunity to catch you at the height of your Crossfit induced afterglow! Look for the growing collage of faces on the bulletin board in the back of the gym.

Comments: 1
Read More
Sep 15th, 2007

Rest Day = Goal Training Session


Because of the recent interest in goal setting, vis-a-vis the CFO skill assessment guidelines document and the skills testing we did last Saturday, we’ve decided to devote every fourth day of training (the national site rest day) to training for your specific goals.

So if you’re after that 2.5x bodyweight deadlift, this will be the opportunity for you to work toward getting it (can anyone say 5×5?). No muscle-ups, no problem. Go hog-wild with the muscle-ups on the rest-day workout. And, of course, we’re here to help. We can lay out a workout for you that you can use for these goal training sessions.

We’ll be piloting this concept for the first time this Sunday, Sept 16. Hope to see all of you there!

For reference:

Skill Assessment Guidelines

CFO Goal-Setting Document

Comments: 3
Read More
Sep 13th, 2007

Capoiera Clinic with Shira Yaziv


Shira playing Capoeira

CFO is pleased to announce that we’re offering a Capoeira Workshop taught by Shira Yaziv later this month, Sunday, September 23 from 11:00 a.m. to 1:00 p.m.

All are welcome, regardless of fitness level or familiarity with Capoeira.

About Capoeira

What is Capoeira?

Capoeira is an Afro- Brasilian art with martial art, acrobatics, music and dance elements.

Capoeira’s history began 500 years ago by African slaves who were brought into Brazil. Even though they were displaced by force to another continent, the African people retained their native rituals, instruments, and soul. They used Capoeira to fight for their freedom against their masters. When slavery was announced forbidden by Queen Elizabeth, the government terminated all evidence and facts about the slavery; as a result, the history of Capoeira remains unclear. However, the assumptions are that Capoeira was used as a martial art and disguised with music and dance.

Lately Capoeira has become very popular all over the world and is practiced as a folkloric art.

About Shira:

Shira Yaziv first began training Capoeira in January 2000 in Haifa, Israel. She has traveled the world to explore and study different styles and approaches of Capoeira from top Capoeira schools and masters. She has been teaching and giving workshops to adults and children for the past 6 years.

The cost of the workshop is $35 for CFO members, $40 for those not a part of CFO.

To reserve your spot, either post to Comments, call us at (510) 595-9348, or email us at You can pay via credit card or by check or cash (just stick it in the envelope for Shira’s clinic on our Events whiteboard at CFO).

Comments: 2
Read More
Sep 12th, 2007


Visceral Adipose Tissue (VAT) aka the Beer Belly

It is not the “spare tire” (subcutaneous fat) that makes the apple shape insidious, but the visceral fat, a deeper layer of adipose tissue that cushions the abdominal organs. In studies of patients in whom visceral fat was measured directly by CT scan or dual photon xray absorptiometry (DXA), excess visceral fat emerged as an independent risk factor for diabetes and heart disease.

Visceral fat is directly linked with higher levels of total cholesterol and LDL (“bad”) cholesterol and lower levels of HDL (“good”) cholesterol. One theory is that the chemical by-products of fat metabolism are emptied into the vessels of the abdomen and are circulated to the liver, where they influence the production of blood lipids. Visceral fat has also been associated with insulin resistance. In that condition, the body does not respond adequately to insulin, the pancreatic hormone that enables glucose to enter the cells. The glucose level in the blood rises and with it, the risk of diabetes.

-Nutrition Notebook

Sure cure for VAT elimination: CrossFit as rx’d + Zone adherence.

Post the most outrageous VAT elimination strategy you’ve run across to comments.

Rest Day WOD

After some rowing skill work, do the following, courtesy of CFNYC:

Not Yo Momma

Using 65#, perform a max-rep set of:

Overhead Squats
Back Squats
Front Squats

Rest 3 minutes and then perform a max-rep set of:

Shoulder Presses
Push Presses
Push Jerks

The bar does not touch the ground, except for during the 3-minute rest period. No resting allowed. Once the bar stops moving, the set is terminated (e.g., if you’re on OH squats and the bar stops moving, move on to front squats).

Comments: 7
Read More
Sep 11th, 2007

Olympic Lifting Clinic with Jim Schmitz


Jim Schmitz, U.S. Olympic Team Weightlifting Coach 1980, 1988 & 1992, President of USA Weightlifting 1988-1996, and author of Olympic-style Weightlifting for Beginner & Intermediate Weightlifters will be doing another Olympic Weightlifting clinic at CFO on Thursday, October 4 from 7:00 p.m. to 10:00 p.m.

The cost of the clinic is $100 for CFO members and $125 for non-CFO members. The clinic, as before, is limited to 6 spots and will be filled on a first-come, first-serve basis.

To reserve your spot, either post to Comments, call us at (510) 595-9348, or email us at

***Look for the Envelope***

Also, we’ve provided an envelope for payments specifically for this clinic on our Events whiteboard at CFO. You can drop a check (made out to CrossFit Oakland) or cash into the envelope to take care of payment. And as always, you can pay online with your credit card. Just drop us an email and we’ll invoice you.

Comments: 4
Read More
Sep 10th, 2007


Robb Wolf, Nicki Violetti, The Okumus and Adrian Bozman

Norcal Strength and Conditioning Coaches, Robb and Nicki, were just finishing up their WOD at CrossFit San Fransisco with Adrian on Saturday afternoon when we drove by to say hello.

If you’re in San Fransisco and in need of a WOD, check out CrossFit San Fransisco (, which is located through the gate behind the Sports Basement on Crissy Field in the Presidio.

Nicki and Robb of NorCal Strength and Conditioning in Chico are responsible for–The Performance Menu–an internationally acclaimed nutrition and fitness journal of NorCal Strength & Conditioning and Catalyst Athletics. The journal contains features on nutrition and fitness and provides extremely useful information on performance nutrition.

Who’s up for a field trip workout to SF? Post to comments if you want to head out for an open-gym workout in SF on a Saturday afternoon.

Comments: 3
Read More
Sep 9th, 2007

Workout Humor

Jim Carrey, as Vera De Milo, teaches you some workout routines, weightlifting and bodybuilding.

After today’s skill testing, we thought you might like some motivation from Vera to get you on the way to achieving your 1-month, 3-month, and 6-month goals.

Comments: Comments Off on Workout Humor
Read More
Page 2 of 3123