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Effective immediately we can no longer allow your kids to enter or exit through the CrossFit area. You must bring them in through the front entrance and take them to daycare. This is per Bladium ownership. They and we apologize for the inconvenience but is too large of a liability.

Also, the side door will be locked at all times with the exception of 5 minutes before and after class (and of course during class time). The new Sports Entrance should be open in two weeks so the walk won’t be so long!

If this announcement is ignored it will result in more access restrictions so please follow the rules! Thanks a lot, team. I know it’s a bit of a bummer.

2014 Athlete of the Year - Zina Kao

I won’t soon forget this moment!


Zina demanded the 2014 Athlete of the Year. Not literally but she left no room for doubt! That isn’t to say other ACF’ers haven’t made amazing and recognizable strides throughout the year. Competition was stiffer than it ever has been but when considering the criteria of progress year over year, contribution to the community, and acting as a model ACF’er Zina was the winner of every category. Let’s unpack all of this a bit…


Progress Year over Year:


When I met Zina just shy of 2 years ago her penetrating positivity was apparent. Her athleticism was a bit more modest ;). Box jumps were performed on a tire or her long time favorite 1 foot high black step stool. Wall balls were performed with quarter squats and when I asked why this was she replied, “I’m not sure I’ll be able to get back up if I go any lower.” Her go to bar was a 15lb training bar no matter the movement. Contrast that with the Zina of 2015 and you’ll see her soaring over the 20” boxes, going ass to grass on wall balls, back squats, front squats, cleans, overhead squats, just name it! Oh that 15lb bar? You mean Zina’s dowel? Lol.


Contribution to Community:


So our good friend and elite marathon runner Luis loves to take pictures. Who can blame him? We all want to show off our dedication. When Luis took some time off to train his running specifically, however, Zina had picked up on something that us coaches had not. Taking pictures wasn’t just a way of documenting your presence and progress, it was an opportunity to build community and promote the ACF brand. Under her own direction Zina took the post WOD pictures to the next level. Smiles and poses would not suffice! 6am gang signs, choreographed scenes, imaginative freeze poses, and laughter would grace our Facebook page 5 days a week (6 if you include FUN-damentals). It did not go unnoticed by other classes. 6am was the new hotness! Jealousy and competition ensued. It didn’t take long for other classes to realize they were no match for Zina’s creativity, though Gil as a bowling balll will go down in ACF history!. Now I’m going to speculate a bit but I believe she did this for the health and growth of our box. I believe she shares the sentiment that all of us coaches do which is that the more people we can expose this exercise regimen and community to the better we will all be.


Finally, as veteran as Zina now is she hasn’t forgotten what it’s like to be the new kid on the block. It’s 6am. It’s cold. It’s dark. But there is Zina, smiling and introducing herself to the drop in and checking in on them for the remainder of the class. You think you have what it takes to be ACF Athlete of the Year? Well Zina is the perfect role model.


Being a Model ACF’er:


There are certain expectation and norms created at ACF. Truth is everyone is nice. Everyone is supportive. It’s not easy to stand out by simply minding your P’s and Q’s. Zina still manages. She’s welcoming, motivating, and a great coach to other ACF’ers. These attributes are just a few of the variables of being a model ACF’er. Zina get’s worked on nearly every Saturday by Cheyanne “The Iron Thumb.” She has attended multiple seminars (including one with my hero Carl Paoli!) and is always trying to better her fitness. She is then quick to digest all of the information learned and offer it up to other ACF’ers. Finally, and most importantly she is a model in her overall approach to CrossFit. Zina isn’t in a hurry and neither should you be. She understands she is in this for the long haul. Her satisfaction with CrossFit isn’t contingent on the PR’s. It’s in the technichal breakthroughs, the learning of a new skill, and finding out the a pre-bed meal allows her to perform better in the morning.


How we feel about Zina and her deserving of 2014 Athlete of the Year is apparent at this point. We’ll end by saying thank you, Zina. Thanks for the positivity, the mentoring, and being a daily reminder of why us coaches have the best job in the world – which is the opportunity to help people like yourself on their fitness journey. Below are Zina’s answers to our athlete of the year questionnaire. Her 2nd answer articulates and encapsulates my profound love for CrossFit in way I’ve never been able to. We’re stealing it!

1. How long ago did you join ACF?

3.5 years ago

2. Do you remember your first WOD? If so, what was it?

Dude – that was like 500 workouts ago! i have no idea – humiliating I’m sure.

But here’s the thing :: Humiliation is a human construct. It’s a limitation imposed by your own mind. You need to get past your negative self-talk. You need to stop judging yourself so harshly. The buzz is that Crossfit is really hardcore. And it is, but only in the sense that it’s limitless. There is no ceiling and there is no floor. If it’s hardcore, it’s because you have pushed yourself to places previously unknown to you. If it’s humiliating, it’s because you have decided others are judging you and you’ve come up short.

No Crossfitter cares about what you can or can’t do. They only want you to succeed. There’s no loss of dignity or self-respect anywhere but in your own mind. Let that go. Embrace the Crossfit desire to succeed and support the success of others!

3. Why do you CrossFit?

Mostly I CrossFit so I can have huge energy throughout the day. Oh and to be prepared in case Hugh Jackman needs to have all his clothing ripped off and be closely inspected for injuries. Yeah. I need to be ready.

4. What’s your favorite WOD?

I love any WOD where I can workout with friends! I can’t work out alone or with strangers. If you workout with me, prepare to introduce yourself!

5. What’s your favorite CrossFit movement?

I really like movements where I feel like I’m just on the verge of making a big leap forward – technique, strength, timing, anything really. There is nothing like a breakthrough to get you motivated!

6. What’s your least favorite CF movement?

My least favorite movement is anything I don’t have an active plan or progression for. I don’t need to be able to *do* anything perfectly. I just need to be able to be constantly improving.

7. What music to you like to WOD to?

I didn’t know I had a choice.

8. What do you like to do when you’re not CrossFitting?

I like to lie down.

9. What are your current CrossFit goals?

Beat Taryn Lee. Then I’m going after Merritt Bartelli.

10. Why ACF?

It’s the hoodies. JK! I’ve been to a bunch of boxes and I have to say that ACF is the place that let’s you be you.  It’s confusing – how can a place be mellow and challenging at the same time? Whatever it is, it works!

Acutally, scratch that, it’s really just the hoodies.

Friday, March 27th 2015

CrossFit Games Open Workout 15.5

Complete the Following FOR TIME:


Calories on Rower
Thruster (95/65) (Scaled 65/45)

Coaches “Plan of Attack” - Think of a longer and harder “Fran.” DAMN YOU CASTRO!!! Pacing correctly will be the name of the game. Take it “easy” on the row and stick to a rep scheme on the Thrusters. 27 = 10-9-8 or 7-7-7-6, 21 = 8-7-6 or 7-7-7, 15 = 8-7 or 6-5-4, 9 = 9 or 5-4. Have a gameplan and don’t deviate! This will be a mental battle – prepare accordingly. Don’t be shocked when it starts to hurt – you know it’s gonna. Get a goodnights sleep for this one and fuel up – meaning starchy carbs like sweet potatoes, white potatoes, plantains, bananas, ect. Also make sure you’re well hydrated. When you’re done – drink a beer. You freaking deserve it! Congratulations to everyone who has/will complete the Open. Us coaches have enough inspiration to last us until next year. I already can’t wait!!

Wednesday, March 25th 2015

Mobility: Shoulders

Skill: Snatch

Novice: 1 Snatch Deadlift (stay over the bar until it’s at your hips – don’t come to extension) + 1 Power Snatch

Intermediate: 1 Snatch Deadlift + 1 Squat Snatch

Advanced: 1 Snatch Deadlift + 1 Squat Snatch + 1 Snatch Balance


For Time:



400M run, Hang Power Snatch (95/65), Burpees Over Bar



400M Run, Power Snatch (135/95), Burpees Over Bar

Coaches “Plan of Attack” - If 30 Power Snatches at 135/95 sounds really hard then you shouldn’t be going that heavy. You should be able to do sets of 3 at a minimum or very fast singles. Choose your weight accordingly. Yes, more burpees. There is a skill and rhythm to burpees – the more you do them the better you’ll be at them :)

Tuesday, March 24th 2015

Mobility: Ankles and Quads

Strength: Back Squat

EMOTM for 8 minutes 3 Back Squats

*Build up to a weight and stick with it for all sets – should be heavy! Especially for my advanced lifters.


3:00 AMRAP

10 Wall Balls
10 Pull Ups (MOD w/ ring rows)

Rest :90

3:00 AMRAP

10 Step Back Lungs

Rest :90

3:00 AMRAP

10 Slams
10 Toes to Bar

Congratulations and shout out to all of our ACF’ers who participated in the Oakland Marathon and 1/2 Marathon this weekend! There was an Inger spotting!

Monday, March 23rd 2015 - Last Week of the Open

We’re almost there team! It’s not easy to commit to anything for 5 weeks – let alone a terrible workout. The coaches are still schemin’ about who is going to get the CrossFit Open Awards:

1. Rookie of the Year
2. Most Heart of the Open
3. Most Inspirational
4. Athlete of the Open

None of the awards are guaranteed to one person yet so let’s keep up the amazing performances in week 5. As far as the Open Wrap Up Party, the split was pretty even and April 4th just makes more sense on timing and is better for most coaches, soooooooooo… April 4th it is!! Possibly our biggest blow out of the year! See you there!

Mobility: Hips and Wrists

Skill: Movement Efficiency Review

1. Burpee with 6 inch Target
2. Thrusters

WOD: 10 Minute AMRAP

45 Thrusters (95/65)
35 Burpees w/ a 6 inch target
25 Box Jumps
15 Calorie Row
5 Pistols/leg

HBD, Lisa! I would write you a post about how awesome you are but your BBQ resulted in a Roast of me on Facebook sooooooooo better luck next year! Lol

Stan Yee with the photoshop skills

Friday March 20th, 2015 CrossFit Games Open 15.4

Ok ok – I have collected my thoughts on this workout and concluded I love it. I believe that the HSPU standard will be tough but rewards boxes like ACF who have coached HSPU’s with a vertical forearm and elbows inside – which require the narrower grip needed to reach the proper height in this workout. You’re welcome ;) Approving of the standard aside, I don’t think it will matter much. There is a very small margin for error and when the decision of a rep or no rep comes down to an 8th of an inch, expect most judges to not be that strict. My guess is we’ll see a crazy number of people put up top scores who haven’t made much noise before this workout. All good – I’m on a three year regionals plan – I’ll bitch about it then!


8 minute AMRAP


3 HSPU’s
3 Cleans
6 HSPU’s
3 Cleans
9 HSPU’s
3 Cleans
12 HSPU’s
6 Cleans


10 Push Presses (95/65)
10 Cleans (115/75)

Coaches “Plan of Attack” - This workout won’t come down to your aerobic capacity, ability to breath hard but keep pushing through. It’ll be based on muscle fatigue. Break things up early. The first few minutes should feel easy. Never go until failure with the exception of the last minute. We’ll talk more tomorrow. GOOD LUCK!

Thursday, March 19th 2015

Mobility: Ankles

Skill: Pistol Progressions

WOD: 4 Rd’s Not For Time:

4 Strict Pull Ups (mod w/ band)
8 Alternating Pistols
12 Slam Ball Slams

Coaches “Plan of Attack” - We would like this to be a recovery workout. If you collapse at the end because you sprinted through it – you’ve missed the point. Stay moving at a slow but consistent pace. At the end you should feel like you could do a couple more rounds. Get ready to hit it hard Friday or Saturday!

Wednesday, March 18th 2015

Mobility: Shoulders

Strength: Snatch Complex

Novice – 1 Hang Pull + 1 Hang Power Snatch + 1 Overhead Squat (10-12 singles. Only add weight if technique allows. Start with bar)

Intermediate – 1 Snatch Pull + 1 Squat Snatch (10-12 singles building up in weight)

Advanced – Squat Snatch Doubles from the blocks (partner up with someone of like strength if poss. so you don’t take up too much space. 8-10 sets working up to a heavy rep or 2RM)


EMOTM for 12 minutes


M1 – 12 KB Snatches (6/arm)
M2 – 10 – 15 calorie row
M3 – 16 Goblet Reverse Lunges


M1 – 8 Power Snatches (95/65)
M2 –  15 calorie row
M3 – 16 Reverse Lunges (95/65)

Coaches “Plan of Attack”- The row will be tough for many of you. Make sure you give yourself enough time after the snatches to get set in the rower and start right when the minute does. If you’re particularly sore from Monday and Tuesday’s workouts then take it easy or perform a recovery WOD – assuming you’re testing on Thursday or Friday. If not, just deal with it ;)

Just a weeee bit nervous for what they likely have planned for these two. I got my money on 100 for time followed by a heavy snatch!

Tuesday, March 17th 2015

Mobility: Hips

Strength: Hang Squat Cleans

Novice – 5×5 Hang Squat Cleans

Intermediate – Every two minutes for 6 minutes

8 at 95 lbs
8 at 115lb
8 at 135 lbs

Advanced – Every two minutes for 6 minutes

8 at 135
8 at 155
8 at 185



200M run
Deadlifts (Sport 155/105) (Fitness 115/75)
Hang Power Cleans

Coaches “Plan of Attack” - You need to choose a weight that will allow you to do 5 UB without issue. Do what is heavy for you – not what is heavy for the strongest among you. This will be a grippy workout so take care of those hands tonight! Us coaches are loving all the energy in and out of the open – two more weeks team!


Monday, March 16th 2015

First time muscle up group continues to grow!

1. Matt King
2. Jamie Keating
3. Jamie Levi
4. Richard Cradit
5. Casey King
6. Shane Henning
7. Andrew Baigan

Only beef I got is we have no ladies on this list. We will make sure that is not the case next year. 2 workouts left team – keep the intensity up!

Mobility: Shoulders

Skill/Strength: Overhead Press

Novice and Intermediate: Run 200m then 5-8 push presses *must be touch and go PP, use just the bar if needed* – rest 2 minutes – repeat but with push jerks *same rules*

Advanced: Run 200m, then 5-8 strict handstand push ups – rest 2 minutes – repeat


Complete  the following for time:

50 Calorie Row
40 Burpee Box Jump Overs
30 American Kettlebell Swings
20 Strict Push Ups (Sport: Ring Dips)

HBD to Alexa!! She’s mid comeback right now and is tackling the open head on. I’ve never seen Alexa half ass a workout and neither have you. She likes to work hard – and we like that! We hope you have a great one, Alexa. HBD!! – Your ACF Fam

Kubiszewski does it again…

How does 215 pound Craig do muscle ups? It’s all in the kip.

Friday, March 13th 2015

Mobility: HIPS! Hip extension primarily!

Skill: Movement Prep and Efficiency for 15.3

WOD: CrossFit Open Games WOD 15.3

14 minute AMRAP

7 Muscle Ups
50 Wall Balls
100 Double Unders


14 minute AMRAP

50 Wall Balls
200 Single Unders

Coaches “Plan of Attack” - If ACF’ers have ever been prepared for a WOD it is this one. Wall balls are our second most frequented movement behind burpees. Double under and single unders also occur weekly. We want to see you guys crush this. Break up early with short rests. We’ll talk more tomorrow but you got this crew!!!

Thursday, March 12th 2015

Mobility: T-spine and shoulder post WOD roll out

Skill: Box Jump/Step Variations :30 intervals

Rd 1 Box Jump + Step Down

Rd 2 Step Up + Jump Down

Rd 3 Bounding

Rest :30 between rd’s


Complete the following not for time:

30 Slams
30 Sit Ups
30 Squats w/ ball
30 Box Jumps
30 Burpees

Use whichever box jump variation you were most comfortable/efficient with.

HBD MICHELLE! I’ll never forget that you taught me what the meat sweats were. Traumatizing. Let’s be honest, the most amazing thing about Michelle is she puts up with Dave! ;) Haha. Michelle is about ready to make her comeback so you’ll no doubt be seeing more of her soon. She always brings a great energy to class and moves like CrossFit ain’ta thang! HBD! Your ACF Fam