Saturday 9am and 10am

Denny will be holding down the fort as CFO sends two teams to compete in CrossFit Excel in Manteca for the Turkey Throwdown.  Brian, Alison and Thomas are teams up and Jake, Micayla and Trevor are team up as well.  Wish us luck!

Also, Bill is taking on a Urban Warrior Obstacle run in San Francisco.  Get after it big guy!

Workout of the Day

3 RFT

400m Run

20 Clean and Jerks 95/65

Beware light!

Danny has a sweet tester at 10am

AMRAP 10

75 Wallball Shots

25 Toes to Bar

As many Muscleup in the remaining time

My suggested lift

Build to a heavy single, from the rack of:
Front Squat into Push Jerk

Only 16 more days to go!!

There are still a few spots open for the Franniversary –  Get a teammate and sign up!  Over $750 in Cash and Prizes!

There will be food from Big Vic’s BBQ in Turlock, and vendors ranging from food to clothing. If you would like to be a vendor let me Alison know.

CROSSFIT GAME ART

5 RFT

200m Run

5 Hang Power Cleans 205/135

7 Handstand Pushups (2 Wall Climbs sub)

Rest 1 minute between rounds

Next Week’s Holiday Schedule

Thanksgiving Week Schedule

Normal Hours Monday and Tuesday

Wednesday there will be 2 classes – 9am and 5:30pm.  We will have a badass barbell WOD to get your appetite up for Turkey Day.

We will be closed on Thanksgiving

We will have classes at 9 and 10 on both Friday and Saturday.

There will be no Open Gym on Sunday.

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Workout of the Day

AMRAP 11

11 Snatch 75/45

7 Burpee Box Jumps 20 inch for all

This is a very similar WOD to one we did 2 weeks ago, except that had light Cleans and Burpees were in sets of 11.  I’ve reduced the burpees a bit, because they became a slog last time.  Let’s see if the shorter sets leads to faster transitions and a more intense workout.

In the remaining time in class, build to a heavy single of the Snatch for the day.

And Last But Not Least…

Fran-niversary WOD 4

AMRAP 5

Elite and Open 

10 Hand Release Pushups

10 Doubleunders

20 Hand Release Pushups

20 Doubleunders

30 Hand Release Pushups

30 Doubleunders

40 Hand Release Pushups

40 Doubleunders

50 Hand Release Pushups

50 Doubleunders…

Keep going up by 10s

Once again, this is done partner style, 1 partner works while the other rests/cheers/talks trash.  There are no minimum work requirements – one team member can do all the double under, one can do all the pushups.

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Workout of the Day

Strength/Skill

Deadlift

Heavy set of 5, week 7 of 8

Add 5-10# to last weeks effort.

Conditioning

AMRAP 10

5 Pullups

10 Walking Lunge

15 Situps

You may substitute 3 Ring or Bar MU for the Pullups

For the Third Franniversary WOD…

Fran-niversary WOD 3

AMRAP 5

Elite

9 Deadlift 225/155

9 Handstand Pushup

15 Deadlift

15 Handstand Pushup

21 Deadlift

21 Handstand Pushup

27 Deadlift

27 Handstand Pushup

33 Deadlift

33 Handstand Pushup…

How high can you go???

Open

9 Deadlift 185/115

9 Bar Facing Burpees

15 Deadlift

15 Bar Facing Burpees

21 Deadlift

21 Bar Facing Burpees

27 Deadlift

27 Bar Facing Burpees

33 Deadlift

33 Bar Facing Burpees…

How high can you go???

This WOD, like all of the rest, is done partner style. Only 1 athlete working at a time, with no stipulation on how much, or how little each partner does.  Kipping HSPU is allowed.  

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Workout of the Day

Strength/Skill

Push Press Milo, Week 3

10 sets of 3, OTM

Add 5# to last weeks effort.

Conditioning

5 RFT

21 Air Squats

15 Kettlebell Swings 53/35

9 Burpees

12 minute cap

CFO Braggin’ time: Row-a-thon champs and Janet

CFO Braggin’ time

2 CrossFit Oakdale teams trekked out to CrossFit Walnut Creek to participate in a Row-a-thon (90 minutes of rowing, with 8 skill events mixed in) to raise funds for the family of Ericlee Gilmore.  I’ve talked about Ericlee before – he was a great man that died far too young from cancer.  He left behind a wife and 3 daughters.  I’m happy that we could do something to help his family out.

CFO Red, made up of Janet, Thomas, Jen Z (on loan from NorCal CrossFit) and I took home first place, winning both the row and the skill events.

CFO Blue, made up of Trevor, Micayla, Jake and Krista (on loan from CrossFit Parabellum) killed it too.  Krista crushed a tire flip event and Trevor skipped his way to 165 double unders in 2 minutes, while his team rowed over 20k in 90 minutes.

I wanted to take a minute to brag on one of my favorite athletes: Janet S.  Janet was the anchor of our rowing team this weekend, consistently pulling sub 1:50 500m on the rower.  More impressive, she performed “Murph” RX in 56 minutes.

This is a testament to Janet’s persistence and consistent approach to fitness.  Janet was one of the first athletes at CFO.  She came to us strong and athletic, but bodyweight movements, especially pulling, were always a weak spot.  Give her a barbell, and she’ll smash anyone, but pull-ups or toes to bar and it was game over.

Until now.

In previous Opens, Janet put up world class scores on early WODs, only to have to stand aside and wait for time to expire in T2B or C2B WODs.  Janet got she got her first Toes to Bar in the Open this year, and got her first true pull-up this year.

How did she do this?  Lifting consistently, which got her stronger, scaling when appropriate and not avoiding her weaknesses.  Janet always checked her ego, using bands, jumping pull-ups, body pulls, or whatever worked for her in the given WOD.  Slowly but surely, she developed the ability to pull her chin over the bar – months later she was fit enough to do that 100 times, along with 200 pushes, 300 squats and 2 miles of running in less than 60 minutes.

I remember looking over to Janet doing pull-ups during Murph and thought, “Janet is knocking out some sweet pull-ups.”  Then, I thought, “Holy crap, Janet is doing pull-ups!  In bunches!”  To me, this is what CrossFit does if we let it, it makes us capable of nearly any task.  I’m sure Janet had self doubt, wondering if she would ever get a pull-up.  But by constantly putting in the work, she accomplished that goal.  And stood on a podium on the way.

Team Red for the Win! And they won USA! USA! USA! Nanos!

Team Red for the Win! And they won USA! USA! USA! Nanos!

Workout of the Day

Strength/Skill

Back Squat

Heavy set of 3, Week 8 of 8

Build to that heavy set, using 8-9 sets.  If you have failed previously, retry that weight, and make it.

Conditioning

AMRAP 10

30 Doubleunders

15 Power Cleans 95/65

Saturday 11/15/14

We are sending two teams of 4 people each up to CrossFit Walnut Creek for the Row-A-Thon. Best wishes to Janet, Micayla, Trevor, Jake, Thomas, Krista Messer, Jen C, and Brian!

9am

“Heather”

Run 800m

5RFT

12 Chest to Bar Pullups

9 Squat Snatches 95/65

6 Strict Handstand Pushups

Run 800m

20 Burpees

Modifications include 2 wall climbs as a sub for 6 HSPU.

10am

Snatch – Heavy Single for 20 minutes

Then

“Heather”

Want to get “Gym-nasty”?

If you can make it on Sunday from 1-2pm, we will be having  special “gymnasty” skill clinic. If you are working on those HSPU to get ready for Franniversary you won’t want to miss it! An event will be posted on Facebook – please RSVP there (if you can make it, not just that you like it.) If you are not on Facebook, let Alison know.

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Workout of the Day

Deadlift, Heavy set of 5, Week 6 of 8

Add 5-10# to last weeks lift.  This should be no joke.  Fight for good positioning, used speed through your pull, and keep that bar close.  Wear a belt if needed.

Conditioning

40-30-20 rep rounds of:

Toes to Bar

Box Jump 24/20

12 minute cap

The Second Announcement of Franniversary WODS!

The second announced WOD for the Fran-niversary is

AMRAP 5

Perform as many Clean and Jerks as possible in the 5 minute period

Elite

135/95

Open

95/65

You may break the work however you choose.

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Workout of the Day

“Ann-abel”

50 Doubleunders

10 Snatch 135/95

40 Doubleunders

8 Snatch

30 Doubleunders

6 Snatch

20 Doubleunders

4 Snatch

10 Doubleunders

2 Snatch

On the First WOD Announcement of the Franniversary…

The First WOD  to be announced of the Fran-niversary is:

Elite Division

AMRAP 5

9 Thruster 95/65

9 Pullups

15 Thruster

15 Pullups

21 Thruster

21 Pullups

27 Thruster

27 Pullups

33 Thruster

33 Pullups…

Keep going up by 6

Open Division

9 Thruster 75/45

9 Kettlebell Swings 53/35

15 Thruster 

15 Kettlebell Swings

21 Thruster 

21 Kettlebell Swings

27 Thruster 

27 Kettlebell Swings

33 Thruster

33 Kettlebell Swings

Keep going up by 6

Standards videos will be coming soon.

1 rule on the KB swings – the KB must be taken to a full overhead position, arms extended (locked out), KB straight up – the CrossFit Games standard.

Here today …gone tomorrow…Coach Jonathan stopped by for a few pull-ups, pushups and squats. He is off again to HALO training - Be careful Jonathan!

Here today …gone tomorrow…Coach Jonathan stopped by for a few pull-ups, pushups and squats. He is off again to HALO training – Be careful Jonathan!

Workout of the Day

Strength/Skill

Back Squat, Heavy Set of 3

Week 7 of 8

Take 8-9 sets to work up to your heavy set of 3. Go up by 5-10#.  Things should be getting emotional.

Conditioning

AMRAP 9

15 Squat Cleans 95/65

15 Squat Clean 135/95

As many Squat Cleans in remaining time 185/115