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I wanted to turn everyone on to a new seminar that's happening at San Francisco CrossFit this Saturday, September 11, beginning at 8:30am (I'll be there checking it out).  Rob Orlando, a CF Games and Strongman competitor, is rolling out a strongman seminar that will cover all kinds of interesting strength-related movements that you don't get to see in most gym environments.  If you've ever watched any of those strongman events on television, you know that the events they compete in are great test of applicable strength.  Most of the events feature lifting and carrying odd objects (kegs, stones, yokes, etc.), flipping tires, and the like.

The cost of the seminar is $199.  For more information, and to register for the seminar, go to the Hybrid Athletics website here:  http://www.hybridathletics.net/page/index.php?menu=schedule&page=schedule1&display=cert&hide&id=282

Women Only Class

We posted the video above on our CFO Facebook page already, but we thought we'd post it here as well, since Wednesday is the start of our Women Only class.  The class will run every Monday, Wednesday, and Friday at 10am.  This will be the ideal class for those of you looking for a group exercise class catered specifically to women and their training and nutritional needs.

Prather Ranch Reminder

Just a quick reminder that 18 boxes of Prather Ranch meat will be delivered to CFO this Wednesday, September 8 at 6pm.  We need your money by tomorrow (Tuesday, September 7) to secure the order.  All forms of payment (cash, check payable to CFO, or credit card) are accepted.  The cost is $240 for a 40-lb box of organic, grass-fed beef.

Final Headcount for Tough Mudder

I need an iron-clad, final, final headcount for the Tough Mudder run on October 9/10 (it will be one of those two days).  I want to register our team(s) by Wednesday, September 8.  We can have teams of 6-10 people, or 11+ people.  It would be great to get a couple of teams going.

Confirm your participation (again, this is binding) by posting to comments below or emailing us directly at info@crossfitoakland.com.

Big year for our Ms. H!

A very Happy CFO Birthday to the talented, intelligent, strong, gorgeous, Mrs. Candace Lee Hamilton Hester!  Have a wonderful day and many happy returns.

REMINDER:  We will be on special Weekend Schedule for Candace's Birthday tomorrow - 8am & 9am Group Classes and Open Gym from 10am - 11am

A very special Happy Birthday goes out to Bad Biggie Brad who is finally legal tomorrow! Woot-Woot!  Enjoy your day, Mr G!

You know what to post to comments...

Have you been missing Lau?  He has been in Europe for the last 2.5 months base jumping.  This video was shot in Norway and is pretty wild.  Our very own member, Lee, made the ankle mount for the camera that Lau used for some of those awesome clips.  (I was wondering how he got someone to follow him so closely on the way down.)  I am glad you made it back, Lau!

This weekend officially marks the end of summer.  Post your favorite adventures from the last three months to comments.

Reminder: A weekend schedule is in place for Monday (Labor Day) - 8 AM and 9 AM classes with a 10 AM open gym only.

Marcus of TJ's Gym sticking a clean during the NorCal Sectionals while belted.

A topic that tends to stir some controversy is the usage of belts during lifting. Many argue that the belt is an artificial external aid that prevents a trainee from becoming stronger. Some also suggest that if the use of a belt is required then the weight being lifted is too heavy. I fall squarely on the other side of this debate and recommend the use of a belt provided certain conditions are met. A belt does not lift the weight for the trainee, but it might just enable them to get stronger than they would without it.

Great news, everyone:  the Prather Ranch meat delivery is going to happen next Wednesday, September 8 at 6pm! 

We first placed this order back in July.  If you were part of that order, we need your money (can be cash, check payable to CFO, or charge) by Tuesday, September 7.  The cost is $240 for 40 lbs of meat.  Remember, this stuff is really high-quality, grass-fed beef, chock full of omega-3 fat, and even better, just in time for the paleo challenge!

Fabulous photo shamelessly stolen from FB profile

This week's Athlete Spotlight is on Hung aka 'Tony' (at work).  Yes, he has many names because he is many things to many people.  To us at CFO he is one of the nicest, most even-tempered guys you could ever meet.  Hung always has something positive to say and some great ideas for the gym.  He also has a wonderful sense of humor, which he needs on occasion when he drops his unusual name :)

One of Hung's best ideas was to connect CFO with his employer, Title Nine.  If you were not with us last spring or were living in a cave somewhere, you do not know that we were privileged to coach the ladies of Title Nine several times a week as part of their "90-Day Corporate Fitness Challenge".  The synergy was perfect and we all had a great time together while up to 30 of 'Tony's co-workers had a blast doing team, partner, outdoor and other fun workouts.  Some of the Title Nine crew even joined us permanently, much to our delight.

As an athlete, Hung demonstrates beautiful form on his lifts and tenacity when hitting those tough met-cons.  He is always willing to learn something new and consistently works to improve his skills and has been known to pass on his knowledge to others with intelligence and patience.

Hung has recently decided to go back to school to become a PT, willingly going back to being poor and exhausted in order to pursue a dream - which is no surprise at all to those who know him well.

Post love notes to Hung/Tony in comments.

Name: Hung T. Nguyen - aka Hungamania, Tony Nguyen
Height: 5' 9” and 3/4", 5'10" with the fullet (faux mullet)
Weight: 195 (I have big bones)
Age: 31.5

Q: How long have you been a member at CFO?
A:  Since May of the 2008

Q: What is your day job?
A: I do marketing stuff.  Go to TitleNine.com right now and buy something!

Q: What is your athletic background?
A: My athletic background sucks... I wrestled my freshman year of high school and sucked so I quit.  I did some MMA during the college years and sucked at that too.  I started surfing after college but had to sell my board when I got laid off, that situation sucked.

Q: What is your favorite strength move?
A: I like squatting because it takes me back to my Asian roots.  If you don't know what I'm talking about search for "how to do the asian squat" on YouTube.

Q: What is your favorite met-con?
A: I like the one with all the dynamic stretching... I think they call it "Group Warm-Up"?

Q: What is your most desired goal?
A: I have two: 1) Convincing Coach Mini to incorporate fist pumps into CFO programming, 2) Freestanding HSPUs 
 


Rant:  I’m disappointed that “clean eating” can be expensive. How is the average family supposed to buy organic, pastured, etc. all the time with the economic inequality that we face in America?  I get freaked out when running counter clockwise around the Beaudry/Vallejo loop.   It somehow makes me feel that I’m training to become asymmetrical with all the left turns.  I want to run clockwise, but then I freak out that I’ll be “that guy” who isn’t running along with everyone else and who is always getting in the way.

Rave:  All kidding aside, CFO is like a second home to me.  I enjoy interacting with all the different characters that grace our box, all the laughing that goes on, seeing all the hard work that everyone puts in – the list could go on and on.  I also like how I can shoot the shit about the WOD with my fellow T9ers!

Important Stats:  I can eat 60 chicken McNuggets in 60 minutes.  I can send you video of this if you don’t believe me.

The Bear

Tomorrow we'll be doing a workout known as the Bear.  Although I did my best to describe the workout, a video tutorial will likely be more helpful.  Here's a classic CFHQ video from YouTube, with local favorites Freddy C and Jolie doing the Bear.

Get some!

The receiving position of the snatch, one of the two lifts contested in Olympic weightlifting

We're excited to announce two upcoming Olympic lifting seminars that will be happening at CFO in the month of September.  Read on for more information.

What:  Olympic Weightlifting Workshop Part I*
When:  Sunday, September 19th, 9am-3pm
Where:  CrossFit Oakland
Cost:  $175

To register:  clients.mindbodyonline.com/ws.asp
 
Learn a fast, effective way to improve your Oly Lifting Skills.  This workshop is excellent for people both interested in improving their CrossFit or for those interested in the Sport of Weightlifting.
 
Learn the technique of the Snatch and the Clean & Jerk.  Get hands on instruction from Coaches Max Aita and Jo Ann Arnold.  Be prepared to workout; bring your lifting shoes if you have them.
 
Max Aita has been practicing Olympic Weightlifting as both an athlete and coach for over ten years.  Max has studied under many highly successful coaches, including Ivan Abadjiev (the former Bulgarian national coach), previous Olympians, and some of the most successful US Coaches, such as Steve Gough and Glenn Pendlay. He currently trains and works in San Ramon, CA and is a USA Weightlifting Certified Coach.  He has trained several national medalists, as well as national record-holders.
 
Jo Ann Arnold has been competing in Olympic Weightlifting since 2003. She is a national medalist and currently holds both Snatch and Clean & Jerk records in the Pacific Weightlifting Association.  She was a Track & Field and Cross Country athlete for over a decade and competed for UCLA.  Jo Ann is a USAW Certified Coach and currently teaches the Olympic Weightlifting class at CFO.
 
This Workshop is limited to 12 people, so please sign up early.  The deadline for registration is Monday, September 13th.
 
*Workshop Part I satisfies the normal pre-requisite (minimum of 2 one-on-one sessions) to learn the positions for the lifts, for the weekly CFO Oly Class.
 
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What:  Olympic Weightlifting Workshop Part II - Learn to Teach the Lifts
When:  Sunday, September 26th, 9am-1pm
Where:  Crossfit Oakland
Cost:  $175

To register:  clients.mindbodyonline.com/ws.asp
 
Part II** is a Continuation Course specifically designed for trainers and coaches who are interested in learning to teach the Olympic Lifts.  Coaches Max Aita and Jo Ann Arnold will also give instruction on incorporating the Snatch and the Clean and Jerk into training programs.
 
This Workshop is limited to 12 people, so please sign up early.  The deadline for registration is Monday, September 20th.
 
**Part I is a pre-requisite for Part II (Total Cost for both = $350)

Our 30-day Paleo challenge starts in just 3 days!  As of yesterday, there are a total of 29 participants signed up-the most participants in a CFO challenge yet!  As the 1st fast approaches start thinking about how you'll be replacing your favorite non-paleo foods like your morning toast and yogurt parfiet. One of my favorite substitutes for tortillas are nori sheets.  You can use a nori sheet (you can buy nori sheets at Berkeley Bowl or Whole Foods) in place of a tortilla for a fast and easy breakfast burrito or a snack roll, check out this recipe from The Veggie Woman's Guide to Health:

Nori Snack Roll

Ingredients
1 Nori sheet (the kind used for sushi rolls)
1-2 Tbsp nut butter (almond, cashew, or tahini; my favorite is cashew butter)
1 Tbsp unsweetened shredded coconut
1/3-1/4 carrot cut thinly lengthwise

Directions

1. Place the nori sheet on a cutting board and spread a thin layer of nut butter on the sheet but not all the way to the edges.
2. Sprinkle the shredded coconut across the nut butter and pat gently.
3. Layer the carrots on top of the coconut-butter layer across a 1/3 of the nori sheet. 
4. Carefully roll the nori sheet over the stuffing. Seal the roll by wetting the edge of the sheet with a little water and pressing it to itself as you roll.
5. With a serrated knife, cut the roll into bite-sized sections.

P.S. If you' don't yet have a partner for the challenge please check out the CFO forum here:  http://crossfitoakland.com/forums/member-forum/2010/08/paleo-challenge-partner-match-ups (must be a CFO member to view)