Saturday before Easter

Saturday’s Work

CrossFit at 9am, Advanced at 10am.  We have some hard core pipe hitters in town for Easter.

Earn your chocolate.

Workout of the Day


10 Clean and Jerks 185/115

Rest 2 minutes

10 Clean and Jerks 155/105

Rest 2 minutes

10 Clean and Jerks 135/95


Snatch Session

Followed by 4 Rounds, for reps

205/145 Clean


CTB Pullups

205/145 Shoulder to Overhead

30 seconds work, 30 seconds rest – for reps

If enough weight is available, do HSPU to deficit

Robin and June enter the field of battle!!!

The CrossFit Games has posted the 4 Master’s Qualifying WODs.  They are NO JOKE.  If you are a Master’s athlete, you may be wondering why CrossFit hates you so much to make you do Amanda.  Try to remember they are testing for the fittest athletes on Earth.  They are happy that you are participating, but the really don’t care who finishes top 200, top 50 or even 22.  They want to find the best.

Robin and June – you’re up!  Do your best.

For what it’s worth – I would knock out the things you know how to do first (WOD 1 and 4).  That gives you the rest of the weekend to play with the tougher elements – squat snatch, HSPU and…Muscleups/Chest to Bar.

Workout of the Day


Front Squat

3 sets of 8, 60% of 1RM


CrossFit Games Master’s Qualifier 4

100 Pullups

100 Wallball Shots

For the Master’s Athletes competing, there is no time cap.  For us mere mortals, we cap at 12 minutes.


Rope Climbs – Protect Your Leg Meat

Rope Climbs on Thursday!  It’s been a while since we’ve done these.  We only have 2 ropes, but I think we’ll be OK.  Depending on the overall ability of the class, one rope will be for climbing, one for scaled attempts – body pulls.  There are enough movements in the WOD that the rope shouldn’t develop too long of a line.


Long sock are good, some type of compression is better.  If you use the “Spanish Wrap” or the “Wrap and Stomp” method of rope climbs I recommend sweat pants, because that rope will find some fleshy thigh meat.

Workout of the Day


30 Doubleunders

15 Burpees

15 Box Jumps 24/20

1 Rope Climb

*3 Body Pull for 1 Rope Climb

Where are they now? CFO Alumni Addition

Congratulations to CrossFit Oakdale Alumnus Nick Zambruno and Jen Cadmus for qualifying as Individuals for the CrossFit Games Northern California Regional!  Nick and Jen took jobs in the Bay Area last year and have been training at the powerhouse NorCal CrossFit.  For those that don’t know, NorCal CrossFit is owned by 2008 CrossFit Games champ and 2013 Runner Up Jason Khalipa.  But it doesn’t stop there – a pack of superstar athletes train there everyday.  Nick and Jen have opted to go team, joining CrossFit All-Stars Pat Barber (4th Place 2008 Games, 8th Place 2011 Games) and his wife Tamaryn (2009 Games), Miranda Oldroyd (2008 Games), and super stud Alex Rollin (multiple NorCal appearances) on the NorCal team.  With that stable of athletes, Nick and Jen have a great opportunity to make the podium and earn a trip to the CrossFit Games. 

Nick is a great athlete and a humble, driven dude.  I am very happy for him and I will cheer all his accomplishments, but I am especially proud of Jen.  She did here first CrossFit WOD at CFO and took off from there.  Jen has a phenomenal athletic background (I mean, her mom is Robin Freakin’ Cadmus) but there are TONS of great athletes that haven’t made the transition and strides Jen has in such a short time.  You will be hard pressed to find a more tenacious athlete that cares more, soaks up information, and applies it to her training than Jen.  Good luck guys!

Not to be outdone, Brady Marshall is competing on the CrossFit Foothill team in Southern California with Games athlete Jon Pera.  Brady is an absolute monster, finishing in the top 25 as an individual in SoCal last year.  I believe his skills will translate very well to an already stacked team.  Too bad Annie, who competed on the team last year couldn’t join him.  She was too busy having another beautiful baby.  Check out Annie’s great blog on training.  She did 14.2, like 40 weeks pregnant!  Chest to Bar Pullups with a weighted belly!

Workout of the Day


High Hang Snatch

5 sets of 2



Overhead Squat 95/65


“Boston Strong”

It’s a huge accomplishment to qualify for the Boston Marathon.  It’s another to make the trip and complete the grueling 26.2 mile race.  Imagine that within minutes of finishing, explosions rocked the finish line.  That’s exactly what happened to Vanessa a year ago on Tuesday.

Vanessa finished the 2013 Boston Marathon in 3:36, 20 minutes off her PR time, but she got it done.  She decided to bring her phone with her for the entire race, as opposed to stowing in a bag or a holding tent.  Bill was accompanying her, and they agreed to meet at the finish line.  Seeing there was a thick crowd, Bill decided to wait at the train stop just past the finish.  4 minutes after finishing the race, bombs rocked the finish line.  Panicked and exhausted, Vanessa called Bill.  From her story, they had a terse conversation that probably sounded like, “ok sweetheart, try to relax, stay calm, and get THE F— OUT OF THERE!!!”  I joke.  I know Bill is a professional crisis manager, but in a situation like this, the “pucker factor” must have been off the charts.

To commemorate this event, Vanessa asked for a running workout.  I agree that a running workout is appropriate, but much like the Boston Marathon last year, the hardest part will be at the end when you are tired.  Keep your composure and work hard until the end.

What’s Vanessa plan for next year?  Run the Boston Marathon.


A huge good luck goes out to CFO athlete and elite runner Janice Kesterson, who is running in the Boston Marathon next week.  You may recognize Janice as a neon blur that flies past you on running days.


Workout of the Day

“Boston Strong”

With a 20 minute cap

Run TL Davis 2x

100 Doubleunders

50 Wallball Shots

In the remaining time, perform as many Kettlebell Swings as possible, 53/35

2014 CrossFit Open Recap – Who is your pick for MVP?

The 2014 CrossFit Games Open was a great one at CrossFit Oakdale.  We had a ton of athletes take part in the challenge, as athletes that signed up and logged their scores and athletes that did the WODs, judged, cheered or provided any support whatsoever.

For athletes that logged scores – take some time to look at how did relative to your peers by using the leader board.  Where did you score well?  Where did you score poorly?  This will help you identify things to work on over the year.

Did you take a bath on 14.1?  Maybe you need to focus on double unders?

Are overhead squats your nemesis?  Maybe it’s time to stop power snatching just so you can go  heavy.  Maybe focus on dropping under the bar and doing a OHS every time you Snatch.

Did the heavy weights in 14.3 break you off?  If we’re pulling heavy barbells, make sure you drag yourself into the gym.

Did you just miss breaking 180 on 14.4?  Maybe it’s time to really focus on developing that Muscleup.  Transitions, folks.  More on the muscle up in the coming weeks…

Did 14.5 suck really bad?  Well sorry, it sucked for everyone.  Haha!

Here’s a relatively easy way to chart your fitness.  Use your percentage of how you stack up in the worldwide competition.  Over 80,000 men competed this year in the Open division – if you finished 40,000, you were in the top 50%.  After a year of hard work, I damn near guarantee that you will move your percentage up.  2 warnings though, folks – the higher you get, the harder it becomes to move up and the pool keeps growing.  From about 100 in 2007 to 26,000 in 2011, 75,000 in 2012, 126,000 in 2013 and finally over 200,000 athletes in 2014, the pool of athletes in the sport of fitness is growing.  And they are all trying really hard.

Master’s Studs

Don and Denny each just missed qualifying for the Worldwide Master’s Regionals.  They both put together solid Opens, working hard and strategizing to maximize points.  

Don crushed 14.3, a fastball WOD for him, ranking 61st in the world in his age group.

Denny had his best performance on mental and physical gauntlet of 14.5, throwing down a blazing fast 12:01.  This was good for 73rd in the world in his division, but also higher than tons of Regional level athletes.

What’s the common denominator here?  These guys know their strengths and weaknesses and work them like gladiators preparing for battle.  Day in and day out, Don and Denny put in the work.

Not to be out done, Kirk had a great Open and performed consistently across the WODs.  I judged a few of Kirk’s WOD and have been very proud of his growth.  Kirk is a “crash the car” athlete if I have ever seen one, and watching him take the smart, tactical approach and put down competitive scores was a big highlight for me as a coach.  Even if we had to argue a little bit before WODs.  And sometimes after ;)

The WOD Highlights

We had a bunch of returning athletes this year.  Here’s where you guys had your best scored relative to your other WODs

Here’s our All-Stars


Bill, Paul, Vanessa, Janet, Tricia

Paul walked into the gym after grueling weeks at the CHP Academy and threw down a 343, beating numerous Regionals, even Games athletes. And he barely broke a sweat.


Brad P, Kirk, Emmaline, Christine, Tricia

Chrisitine re-attempted this WOD and crushed it, getting into the round of 14s.


Thomas (in his first Open), Mike B (first Open), Big Man Bob, Alison (with her best Open WOD ever), Jake.

The weights got heavy here and the time cap was short, so there was no room for error.  Bob pulled big weight wearing a pink unicorn shirt, but watching Alison attack the barbell was inspiring for me.  NO ONE is better at making box stepping look good and athletic than the love of my life!


Justin M, Louis

Justin M is just getting ready to break out and become a force in NorCal.  He quietly threw down a 196 in 14.4, beating many Regional level athletes.  After 14.1, Justin decided to only attempt the WODs once, so I know he had more in the tank.  Watch out for this guy!


Joel, Chance

To have your best performance of the Open in this painstorm says something about what kind of person you are.  Joel dug in and gutted out sub 20 minute 14.5.  That means he’s tough as a nickel steak.

The Rookies

Danelle, Patty, Windy, Thomas, Jake, Mike B, Carlos and Brad P took on the Open for the first time.  This is always one of my favorite things to watch – new athletes taking on the unknown.  On all these WODs the pain is going to set in, and in the Open, there is no scaling.

I watched Jake and Windy fight for every double under on 14.1, Danelle and Mike B fight for every OHS on 14.2, Brad P find out what 275 feels like exhausted on 14.3, Patty attack 95#s in 14.4 (and PR her deadlift on 14.3, and watch everyone suffer to the finish on 14.5.


Brian’s MVP – if you have one please post to the Facebook comments

Bob Wessling is the man.  Every WOD he brought a plan, competed, had fun and left it all on the floor.  He had rabbit’s I know he was chasing, but he didn’t make a huge deal out of it – he just worked hard and had fun. Every week he busted out a new shirt – unicorns, hair shirts, ultra man, bears and more (sometimes even undies) he brought the funny.  But that’s only part of the story.  Bob was a great coach on the floor – cheering on, coaching, judging and more.  Watching Denny do 14.5 with Bob as a judge, yelling “DOWN!” after every Burpee, with Denny’s pain face setting in was a display of love and friendship that brings tears to my eyes as I type.  Yes, this is just exercise.  But through the adversity, we get to see out real selves.  Funny, resilient, supportive – that’s what Bob has been over the years.  Thank you for being who you are and making CFO the place that it is!

Alison’s MVP- Janet is the most stoic athlete in the gym. She is strong, beautiful and never complains no matter what comes up. Like all of us she has some goats in the barn (rodeo weekend has been long.) and a few of them came up during the Open for her. Double unders and Toes to Bar can separate the pack, but Janet hung in there. She refined her jumping and made it through 4 full rounds of the snatch/double under WOD plus 8 more double unders.  That is 128 double unders! As for 14.4, the chipper, Janet beat another nemesis…the Toe to Bar.  She completed all 50 and moved on to rack up 34 of the wall balls. For those of you who know Janet, you know she is extremely positive, always upbeat and ready to cheer for others. Master group better watch out next year because Janet only has a few more things to conquer!


Workout of the Day


High Hang Clean and Jerk

5 sets of 2

From the high hang.  If possible, try to link sets together into doubles.  If you have to drop, pick it up, make sure you hit the high hang position, then Clean it up.




Complete at many pushups as possible in 8 minutes.  At he top of each minute, including the first minute, do

3 Cleans 205/135

Saturday April 12th

Just a reminder that two of our Masters Stud-ettes will be competing next weekend in the Master Regional Qualifier at CrossFit Oakdale. It is four workouts over the weekend. If you would like to come and do the workouts COME ON!We don’t have exact times yet, but we will keep you posted. We haven’t forgotten about the Open post, but wanted to make sure we took our time reflecting on it.

Tomorrow’s workout at 9am has pull-ups, push jerks and lunging.

At 10am Advanced ONLY: I am following Outlaw programming to prep for regionals. I have a good competitive workout that can be easily scaled. He asked that I not post it - but it has Muscleups, Box Jumps and Squat Clean to Thrusters.