Oct 28th


By Mike Minium
Comments 2

10/28/05 WOD

5 rounds for time:
50 Squats
15 Ring dips

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Oct 27th


By Mike Minium
Comments 1

10/27/05 WOD

Gymnastics Clinic

Today we spent some time on the following skills:

Swings & kipping pull-ups
Rope climb
Support on rings
L-holds & tuck holds

Everyone made a lot of progress on each of the skills. Most notably, we had a few women climb to the top of the rope–quite an achievement. Way to go, ladies!

Oct 26th


By Mike Minium
Comments 5

10/26/05 WOD

21-15-9 Reps:
1.5 pood KB Snatch, Left Arm
1.5 pood KB Snatch, Right Arm

We were so inspired by Greg Amundson’s effort on this workout that we had to give it a shot ourselves.

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The hands of a CrossFitter.

Oct 25th


By Mike Minium
Comments 3

10/25/05 WOD

“Century of Fun”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Push press

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Oct 24th


By Mike Minium
Comments 2

10/24/05 WOD

Snatch 1-1-1-1-1-1-1-1-1-1 reps (10×1)

Work on finding your max with impeccable form. Do not accept your max score if you have to achieve it via power snatching.

Oct 24th


By Mike Minium
Comments Comments Off on 10/23/05 WOD

10/23/05 WOD

Handstand practice, 30 minutes

For 30 minutes straight, practice your handstand. Alternate between wall holds and freestanding holds. Make note of your longest hold for both categories.

Oct 24th


By Mike Minium
Comments Comments Off on 10/22/05


Rest Day

Have fun!

Oct 21st


By Mike Minium
Comments Comments Off on 10/21/05 WOD

10/21/05 WOD

5 rounds for time:
45-lb DB thruster, 15 reps
Rope climb, 3 ascents

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This WOD was posted initially on CrossFit about a week ago. I thought it looked like such a great workout that I decided to use it for today’s WOD at CFO.

A quick explanatory note for anyone reading the WODs: We have some people on the 5/2 schedule (5 days on, 2 days off), while others are on the 3/1 schedule (3 days on, 1 day off). Thus you may see several days in a row where a workout is posted. This is wholly due to the overlap that often occurs between the 5/2 schedule and the 3/1 schedule, and not due to the fact that we are espousing a workout schedule other than the 5/2 or 3/1.

Oct 20th


By Mike Minium
Comments Comments Off on 10/20/05 WOD

10/20/05 WOD

3 Rounds for time:
25 Double-unders
20 DB burpees
15 pull-ups/30 jumping pull-ups

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Courtesy of the November 2002 CrossFit Journal (available for free at the CrossFit website):

A Theoretical Hierarchy of Development

A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties.

We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.


Oct 19th


By Mike Minium
Comments 4

10/19/05 WOD

8 rounds for time:
Lake Merritt stairs/cascades (this morning, there were approx. 110 stairs)
Push-ups each time at the top – 5, 10, 15, 20, 25, 30, 35, 40.

The crew this morning was introduced to some serious metabolic conditioning 🙂

Post times under the Comments section.


Rob Barnum getting some on the rower. Rob is using a little more backward lean than we’d like to see, but he’s a former crew guy, so what’re you gonna do.

Check out Concept2’s video clip on C2 rowing technique.