Update on the”Hewell” September 13 at 9am

Our Fundraiser for the Family of Fallen SPD Officer Scott Hewell will take place on  Saturday September 13th, 2 weeks from now. Registration online is open. The more people we have that can pre-register, the easier it will be to set up heat times. You will still be able to sign up the day of the event. We are also taking presales for  food. Big Vic’s BBQ will be selling pulled pork and brisket sandwiches with a green salad side for $10. They will be graciously donating a portion of the cost of every meal to the fundraiser. 

Raffle tickets can be purchased for $1 each, 6 for $5 and 15 for $10. Items to be raffles will shown on Facebook this week.

Registration for the fundraiser can be done HERE at the online store.



Workout of the Day



3 Power Cleans OTM for 10



75 Double Unders

50 Squats

25 Pushups



Happy Labor Day!

Only 1 class at 9am.

Workout of the Day



3 Forward Rolls

5 Wall Climbs

7 Toes to Bar

9 Box Jumps 30/24

Double Grace!


Double Grace

60 Clean & Jerks 135#/95#



Squat Clean HEAVY


Double Grace

Opposite Day- No Hook No Foot Snatch


Trying something different… We are looking for a FAST pull down under the bar. The lack of hook grip should create “smooth acceleration” during the pull. Not moving our feet allows us to pull down under the bar “immediately after or right before full extension”. FAST is key here. Watch the video. See what you think.


Workout of the Day


No Hook, No Feet Snatch

Perform a Squat Snatch without using the hook grip or moving your feet.  Setup with your feet in your landing position.

Work this drill for quality of movement


“Snake Bite”


Squat Snatch 95/65

Chest to Bar Pullup

DBB Recap

Top in performers in each division of DBB:


Sarah had the biggest overall improvement, beating her previous time by 5:13 MINUTES!!!  Sarah was a pretty fit lady coming into this challenge, but I’m not sure she’s as awesome on the barbell as she in in other aspects, like bodyweight.  Well, she’s put in the work and is turning into a barbell warrior.



Jake improved his DBB by 3:59.  Jake is one of the most consistent athletes at CFO, working everyday to improve all aspects of his fitness.  It’s been exciting to watch him improve his mental game, getting tough and more enduring, ready to meet any challenge.



June improve here DBB time by 1:56.  June attacks her work like a smart athletes.  She competes regularly and isn’t flashy, just chugs away and does the work fast. I’ve observed June working some 10×10 squat sets – that would make me want to crawl into a whole.

Overall, we have 16 athletes PR their DBB times out of 19 that tested both times.  As we talked about yesterday, there was a lot of “meat on the bone” in this WOD, with many ways to improve, but also many traps to fall into – the easiest to fall into likely going too hard too early.  In 6 weeks time, it can be relatively easy to improve a lift or an aspect of your fitness.  The only way to make major improvements in a WOD like this is to improve the overall WOD like this, which tests so many things, is to improve overall fitness.  That sounds simple, but it’s not easy.   It takes focus and consistency to really make lasting improvements.  I’m confident that CFO’s DBB winners did just that.

Some things to think about – I’ve said it before, but this is a hard WOD.  It takes a ton of fitness to even finish it in the time cap.  Any improvement should be celebrated, and even if you didn’t PR, you still stared down a nasty piece of work a did your best to get it done.  Fitness is about the journey, not the finish line, although it’s great to smash WODs, it’s probably better to stare down something that is truly challenging and give it your all.  

Standout Performances


Bill only improved by 10 seconds, but that’s because he went really fast the first time.


Micayla improved by 3:48.  Micayla has put in a tremendous amount of work over the summer, always asking questions and working on developing new skills and improving her fitness.  It’s been a pleasure watching her grow as an athlete.


Don has been working very hard this year since the Open.  He’s had a renewed focus in moving efficiently and that’s exactly what he did in DBB, throwing down 2 very fast times.


Women’s Menopause Night!


Workout of the Day


9 Toes to Bar

18 Wallball Shots

27 Doubleunders

Learning points from DBB

5 Rounds for time 15 Deadlift, 12 Hang Cleans, 9 Front Squat and 6 Shoulder to Overhead, 135/95 or as we know it, Death by Barbell (DBB).  It’s a nearly perfect WOD that came from CrossFit.com in 2009.  As far as barbell WODs go, there is nowhere to hide, as it tests nearly aspect of the Clean and Jerk – pulling from the ground, pulling from the hang, the squat and the overhead.  It helps to be very strong, but absolute strength is not a total indicator of who does well on this WOD.  Having a great motor helps, but if the weight breaks you off, you’re going to spend a good chunk of time staring at the bar.  In the words of Glassman, if you’re anything less than a weightlifter with the lungs of a porpoise, your times will show as much.  There is a Snatch version of this WOD, but it seems overly technical to me, and not nearly as gnarly.  If you’re interested, search the inter webs and find it.  Post your – hee, hee -, Snatch search on the FB comments section.  If you find it, awesome.  If not, I’ll post it one day. 

Another aspect of the WOD that I love is the strategy involved.  For 99% of the fitness population, DBB will have to be significantly broken up.  Look at both ends of the strategy spectrum for DBB.  What happens if you attempt to go through unbroken?  I’m not psycho, so I don’t know, but I would guess somewhere in round 2, definitely by round 3, your system will start to redline.  Unless you are an absolute mental warrior, you are going to start taking breaks, and time will start tick, tick, ticking away.

What if you went through in all singles?  Early on, it would save your system, keeping you well below that dreaded “redline.”  But, eventually the time lost would start to outweigh the energy you were saving early.  Plus, think of all the extra work you would have to do, extra deadlifts  every time you had to clean, and extra cleans every time you got into front squats and shoulder to overhead.  You could feasibly add 60 extra Deadlifts and over 70 extra Cleans by dropping every rep.  Not good.

For everyone, there was a fine line between the right amount of work to keep you moving and too much work to cause you to bleed time.  There are lots of great lessons here, and you will need to look at your performance to see where you can improve.

Take a look at each individual movement – what caused you trouble and really started fatigue?  It’s all there – did you start with good deadlifts only to begin hinging and candy caning late?  Did you find slow elbows became your nemesis on the cleans?  Did you dread the front squats as you neared the end of your sets of cleans?  Did you have to break up the shoulder to overheads more than once per set?

Often times, the answer to improvement is “get stronger.”  Yes, getting stronger is great.  But improving your 1RMs may not help you a ton in grind WODs.  Practicing cycle times, linking sets, being faster on the Front Squats by pulling your body down quickly after each rep, same with the Shoulder to Overheads, improving midline stability.  Basically – improving fitness

Did you pay attention to your time splits early?  When did your splits start to fall off?  Personally, I am pretty good in WODs like this that are short, under 8 minutes.  DBB is not short.  I finished 3 rounds in around 7 minutes, then my wheels fell completely off, and my final 2 rounds took equal time.  Weakness exposed – get better at longer WODs.

I am curious about doing this WOD alone.  I had a good time going with the large group, feeding off the energy and working with my (beautiful) judge to maximize my rest.  I didn’t have to worry about counting, I just did the work.  How much slower, even if I went hard as a mo fo, would I be if I did DBB alone?  15 seconds slower a round?  30 seconds slower? That’s 1:15 to 2:30 to your time.  Crazy.

We’ll have a report on CrossFit Oakdale’s outstanding performers tomorrow night.



3 Clean OTM for 10

Things should be pretty darn heavy now.  If last week was tough, keep the weight the same, and try to perform better.  If possible, add 5#.


10 RFT

100m Sprint

15 Pushups

Update – and a review of DBB…tomorrow

I promise I’ll have the Death By Barbell review up tomorrow night.  We just had a bunch of updates we had to get to…

Tuesday night at 7:30p is the Whole30 Nutrition Briefing

Wednesday night at 7:30 is the Woman’s Hormonal Briefing

Thursday night at 6:30 is the Handstand Skill Session – during what is normally Open gym.

Monday is Labor Day – we’ll have 1 WOD at 9 so you can enjoy the rest of you day.

<p><a href=”http://vimeo.com/84253241″>Outlaw Way Muscle-Up Progression</a> from <a href=”http://vimeo.com/outlawcrossfit”>The Outlaw Way</a> on <a href=”https://vimeo.com”>Vimeo</a&gt;.</p>

This is an outstanding Muscle Up progression.  If you are interested in getting a Muscle Up, integrating this into your daily routine should be priority #1.  Box Hops – Hip extension with the false grip, Strict Banded Pulls – for the turnover

Workout of the Day


2 Deadlift 335/225

2 Muscleups

Before you say to yourself, “Brian has lost his mother lovin’ mind!” please remember to scale.  335/225 should be very heavy, but scaled to your ability.

For MU – you can scale with Jumping or Banded MU.  If not, do 2 Chest to Bar Pullups and 2 Dips. Or 2 Pullups and 2 Pushups.

If you are pushing your limits, an AMRAP 8 of 2 135 Deadlift, 2 Pullups and 2 Pushups done with intensity will match 335 Deads and MU.


Congrats to Vanessa W, who qualified for the 2015 Boston Marathon by running a 3:32 marathon today in Santa Rosa. For those keeping score, Vanessa has survived 2 natural disasters and 1 terrorist attack since 2012. I’m not trying to make light of these insane situations, but it’s crazy the things that have happened around Vanessa’s runs. In 2012, she ran the New York Marathon in the aftermath of Hurricane Sandy. In 2013, she crossed the finish line minutes before the bombs went off in Boston. This year, she ran hours after the biggest earthquake to hit the Bay Area in 25 years.
Not to be outdone, and in true CFO Ready For Anything fashion, Vanessa’s husband Bill has been right there. Bill talked Vanessa to safety in the wild minutes following the bombing in 2013. This year, they were staying with friends in the Santa Rosa area when the earthquake hit. Bill grabbed the kids, and always keeping a level head, hid under a door jam until the quake stopped. I’m pretty sure he didn’t stretch or anything. And he told me the kids slept through the whole thing.

Robin C won the 60+ Age Division in the Master’s Functional Fitness League.  Robin threw down great performances, taking 1st place in 3 of the 4 challenging WODs – I know because she beat me straight up in the swimming WOD.  True story – not only did she out “tread” me in the water, but on the final round of 50 squats and 20 hand release pushups, she beat me on the calisthenics,  Super lady!

I will talk more about it, but we will begin to focus on the Snatch in the coming weeks.  Milo is Wednesday – more on that too.

Finally, I will have a run down of Death By Barbell tomorrow.

Alexis came to cheer on our Death By Barbell Athletes…she is one tough cookie. Speedy Recovery!!!

Alexis came to cheer on our Death By Barbell Athletes…she is one tough cookie. Speedy Recovery!!!

Workout of the Day

Strength – Max Effort Monday

Overhead Squat

Take 20 minutes to build to a max effort on the OHS


1 min – as many Snatch as possible 115/75

1 min – as man Situps as possible

2 min – as many Snatch as possible 115/75

2 min – as man Situps as possible

3 min – as many Snatch as possible 115/75

3 min – as man Situps as possible

Death Survived

I am sure Brian will have a great breakdown post on the final of Death by Barbell. BUT since the party is still going on, and I need to post I will tell you that there were 14PR’s throughout the day. We had people PR by reps, by time and just by finishing. The evening consisted of family members cheering on athletes, kids scootering around and primal screams working through lifts.  




Show up and we will make it fun for you. I promise.

Embracing Death

You have put in the work.  You’ve “Milo-ed” for weeks to improve your Cleans, you’ve squatted again and again, and you’ve pressed over and over.  You have a strategy and you’ve tested it.  Now is the time to let ‘er rip.  Death By Barbell is Friday!

DBB is the workout of the day for CFO, but judged heats will begin at 5:30pm.



Workout of the Day

“Death By Barbell”


15 Deadlift

12 Hang Cleans

9 Front Squat

6 Push Jerk

RX – 135/95, Scaled 95/65

25 minute cap.  Any uncompleted reps will be added to your score.