Monthly Archives: September 2007
Sep 7th, 2007

Put those CrossFit Skills to the Test!


CFO members!

Dogtown Grappling Club is underway upstairs at CFO and James Maiz is offering a FREE INTRO CLASS for CFO members, who can also take advantage of ongoing classes at a discounted rate ($80/month-Tuesday and Thursday 5p.m. to 6p.m.).

Kids Grappling classes are also being held Monday, Wednesday, and Friday from 5p.m. to 6p.m.. If you’re interested in learning more or want to sign up for classes contact:

Dogtown Grappling Club or email

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Sep 7th, 2007

Yet Another CFO Athlete Making Progress


Melissa before taking on Helen

Melissa is another of our athletes that’s been making serious progress in her training at CFO.

Melissa started training with us in early 2007 and has steadily increased her fitness level.

One of her recent achievements was doing all 200 of the prescribed push-ups in the workout Murph. That’s a lot of push-ups!

In addition, she’s made small improvements here and there in areas that are critical to fitness but may not be noticed by the casual observer. The example that comes to mind in this case is her overhead squat. When she first came to us, she simply couldn’t get her shoulders back into the proper position one needs to have them in order to perform an overhead squat. Now, though, through regular practice, she’s loosened up her shoulders enough to be able to perform overhead squats. It’s still a work in progress but she’s made huge strides in this area.

Next up for Melissa: kipping pull-ups. And I have no doubt she’ll get ’em.

Keep up the strong work, Melissa!

Open Gym: No Mas

We’ve decided to cancel our 3-nights-a-week Open Gym sessions due to the underwhelming response. If there’s enough interest for it in the future, we can revisit the idea. But for now, it’s done with.

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Sep 6th, 2007

Got Snatch?

Franklin lifting at Carl and Sandra’s Physical Conditioning Center (Santa Fe NM)

As many of you know I have been working on developing my Olympic lifting techniques and thus find myself trying to look for snatch and clean and jerks in all the wrong places. What you see in the clip is a snatch of a light barbell to assess my form. Well what do you think: looks good or could use improvement?

Post you thoughts to comments.

Bonus: A little Love For CFO @ CF NYC BLACK BOX.

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Sep 5th, 2007

Test Your Skills… This Saturday 9 a.m. and 10 a.m.

Scott Mendelson’s 1016LB Bench Press

On Saturday, September 8 at 9 a.m. and 10 a.m. we will be doing a Skill Level Assessment/Test so that each of you can gauge the parameters of your fitness that need work and attention. We will be providing everyone with a handy goal sheet that outlines 1 month, 6 month, and 1 year goals for fitness and nutrition and will help each of you develop a plan of action to achieve them.

Take a look at the Skill Level Sheet on the sidebar of the CFO main page to get an idea of the kinds of skills we’ll be testing. If you have a particular set of movements that you want to assess, let us know. We will be running stations and will try to get as many skills assessed as possible in the two hour sessions.

If anyone wants to help out please post to comments along with your first hit on goals for the year!

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Sep 4th, 2007

Congratulations BFD Recruit Academy 2007!

Commencement Ceremonies

CFO was honored to be a part of the 2007 BFD Recruit Training Academy, a sixteen-week training program for firefighter/paramedics serving the City of Berkeley. The Berkeley Fire Academy consists of rigorous classroom and manipulative training with hoses, ladders, water supply, hazardous materials, wildland firefighting, emergency medical services, confined space operations, auto extrication, live fire training, rope rescue and Berkeley geography.

We would like to thank the recruits and their trainers for their perseverance and effort during our training sessions and hope that CrossFit will serve you well in the field.

Rest Day WOD

Bench Press 5-5-5 reps
Shoulder Press 5-5-5 reps


3 Rounds for Time:

Row 500m
15 Box Jumps

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Sep 2nd, 2007

Roman Who?


Czech Decathlete Roman Sebrle

Continuing with the track and field theme Franklin initiated with his post from last week on American sprinter Tyson Gay, I thought I’d spotlight one of the best all-around athletes in the world whom most Americans are likely completely unaware of.

His name is Roman Sebrle, from the Czech Republic. He’s a decathlete and holds the distinction of being the current Olympic champion, the current World Championships champion (having just snagged the gold in Osaka this past week), and the world record holder in the event. In fact, with his world record mark of 9,026 points, he’s the only decathlete in the history of the sport to score over 9,000 points.

The decathlon takes place over two consecutive days, five events on the first day and five events on the second day.

Day 1 Events:
* 100m sprint
* Long jump
* Shot put
* High jump
* 400m run

Day 2 Events:
* 110m hurdles
* Discus
* Pole vault
* Javelin
* 1500m run

Talk about a nice mix of speed, power, endurance, and technical skill.

But perhaps you think the decathlon is lacking in some way as a test of all-around athleticism. If so, post the events you’d have contested in the decathlon to comments.

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