Holiday Party Update

Get ready to party CFO Christmas Party Style on Saturday. The venue has changed, but the fun will all be the same if not more. It will be Saturday night, 12/20/14 at 6pm at CrossFit Oakdale. There will be a taco truck (from 6-9pm) slinging tacos and quesadillas for dinner. We would love it if you could bring an appetizer or dessert to share….and whatever you (and your kids) would like to drink. I will have cups and ice available.

White Elephant for the kids is a $5-10 gift. For the adults it is $20-25 and no limit on the hilarity of the item. 

Workout of the Day

1 minute of Squat Clean

1 minute of Push Jerk

2 minutes of Squat Clean

2 minutes of Push Jerk

3 minutes of Squat Clean

3 minutes of Push Jerk

Men – 135, Women – 95

Open Season is coming!

 The CrossFit Games Open season has been announced!  I have said it before, but if you like CrossFit even a little bit, the Open is “our season.”  The WODs are usually great and at no other time in the year is the pool of competition so large.

There are a few key changes this year, but none of it really matters.  What matters?  Being as fit as possible.

Starting in January, I will begin programming extra work for athletes to prepare for the Open.  Here’s the bottom line: the extra work will be optional, but relatively uniform.  Everyone that chooses to do the extra prep work will being doing basically the same stuff.  Barbell cycling will be done in CrossFit classes – extra work will consist of working on the body weight/conditioning stuff that will have to be on point if you want to maximize your scores.  Think a lot of EMOMs with Burpees, Box Jumps, Doubleunders, Toes to Bar, Chest to Bar, Wall Ball and Muscle Up.

I will release more details in the coming weeks. 

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Workout of the Day

Front Squat Double, Week 2 of 6

Take 20 minutes, using 8-9 sets, to build to your working set for the week of 2 reps on the Front Squat.  Add 5-10# to last weeks effort.

Conditioning

10 Rounds

10 Toes to Bar

5 Handstand Pushups

If you don’t have HSPU, do 2/1 Wall Climbs per round.

18 minute cap.

Touch and Go No Mo’

We will begin a new Deadlift protocol on Wednesday.  We spent 8 weeks building our 5 rep max, and the results were nothing short of outstanding.  Everyone got stronger: we saw 1RMs become 5RM by week 6, Cleans and Snatches went up, and most of all folks stayed healthy.

The good part of Touch and Go Deadlift is they really engage the ‘ole posterior chain (everything on your back side – from calves on up to your traps).

The downside of Touch and Go work is there is a tendency to leave the hips high, and your ability to break from the floor is muted.

So…we will spend a few weeks breaking from the floor using quick singles on the Deadlift.

Here is how it will look on the board: Deadlift, 1.1.1, build to a heavy set of 3 quick singles in 20 minutes.

You will use a perfect set up (which is really the point of this whole thing) and pull a Deadlift.  Take a breath, count to 3, use a perfect set up and pull a Deadlift.  Take a breath, count to 3, use a perfect set up and pull a Deadlift.  Viola!  There is your set of 1.1.1.

We will do one session this week and one next week to get a really good idea on working weight as we get into a quick single progression which will start in January.  This will fall in line with our – cue scary music – Open prep. 

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Workout of the Day

Deadlift

1.1.1

Build to a heavy set of 3 quick singles in 20 minutes

Conditioning

5 Rounds, for reps

Deadlift 225/155 for 45 seconds

Rest 15 seconds

Box Jump 24/20 for 45 seconds

Rest 15 seconds

Numbers…like 300

On Saturday, I Cleaned 300#.  I hit this lift solid, surrounded by friends, eating donuts, drinking beers and listening to Outlaw County music.  This is such a big, round number that I have to reflect on it.

First, I distinctly remember shortly after starting CrossFit in 2006 and attempting a max effort Clean in my office gym in NYC.  I was with my buddy Jon, the other guy who had ever heard of CrossFit.  He was from San Diego and had spent the previous 3 years training at Brand X.  He was my Obi Won.  The weights were rubber coated, so they kind of seemed like bumper plates, although they weren’t.  At Jon’s recommendation, I threw up 185#, which was body weight at the time, caught it in a front squat, and stood it up.  Fired up, I dumped it and – I hope no one from the office is reading this – broke a floor panel that created a layer for fiberoptic cables.  Oops.  We got out of there as fast as we could.  I remember being really psyched over this lift – it was body weight, I had literally no coaching and in every CrossFit WOD the Cleans were 135.  I was strong now!

I will tell you this wasn’t the only floor panel we may have broken.  Jon and I were also the target of several nasty, passive-aggressive emails about moving around the office globo gym equipment.  

Fast forward more than 8 years, of doing CrossFit nearly everyday, and I hit a lift, 3 bills y’all!, I never imagined I would hit.  Even a couple of years ago, I wasn’t even close.

In 2010, at the CrossFit Games NorCal event, I hit a 240# Clean and Jerk, which was a 15# PR.  Prior to that, I had’t hit 225 for over a month.  I would miss 225 over and over, getting spit out the back end.  Hitting 240, I wasn’t that pumped, I was really just relieved.

In 2012, at a competition in Merced, I hit a big round-ish number with 275# Clean and Jerk.  I got really fired up, said “fuck yeah” a lot, and pumped my fists.  I think I was so excited because I had been chasing that lift for weeks, if not months, at that point.  I knew good athletes were hitting big lifts, and I wanted to hit those cool numbers too.

I have been all over the map as far as lifting is concerned.  I have cared a lot, I have cared little about the weight on the bar, I’ve focused on technique, followed progressions, set big, year long goals, or set small short term goals.  You name it, it probably tried it.  Looking at each PR over time, very rarely did they seem too big.  But over the course of 8 years?  Adding 115 pounds to a lift?  Knowing each pound gets harder and harder to add?  That’s pretty cool.  Hitting 185 in ’06, 240 in 2010, 275 in 2012 and Cleaning 300 in 2014 makes it all seem like it was part of a plan.  Can I hit 400 in 2024?  Man, I hope so!

I don’t want this to be a brag post, but I’m afraid it is starting to sound like it. If I am bragging on anything, I am bragging on CrossFit.  I am by no means a weightlifter, or even particularly strong.  What I do I have is a system that I began following, which asked me to work as hard as I could, 5 to 6 days a week.  I’ve followed that for the entire time.  I really haven’t taken more than a day to two off in that period.  Some days I lift heavy, some days I don’t.  Sometimes I follow cycles and progressions.  Sometimes i don’t.

What I have learned is that hard work, performed regularly, works.  I started doing CrossFit by myself.  I gained a couple of weirdo friends in NYC, and we would break things in the office gym going as hard as we could.  I moved out here, and the circle grew.

Every time I have hit a big lift, I have been surrounded by friends.  Maybe it’s correlative, maybe it isn’t.  But for me, the hard work is a huge part of the pursuit of fitness, but it isn’t complete without the people.  Lifting or working out by yourself can be solitary, reflective, good for the soul.  The work of a monk.  But to me, pursuing fitness with a great group of people is like going to one of those churches were people in robes are signing at the top of their lungs. 

But none of these gains, like the friends I’ve made, happened in one session.  They were born out over time – suffering and working as a community or as individuals, day in and day out, week after week, month after month, years after year.  

Part of the journey

Part of the journey

Workout of the Day

Push Press Milo, week 7 of 8

3 Push Press OTM for 10, add 5# to last weeks lift

Conditioning

AMRAP 15

9 Clean 95/65

12 Pushups

15 Doubleunders

CrossFit Oakdale Christmas Party Saturday 12/20/14

The CrossFit Oakdale Christmas party is at Shiely’s on Saturday night, 12/20.  The part starts at 6pm.  There is beer and burgers, pay as you go.  There will be a white elephant gift exchange.  If you want to “play” you need to bring a gift.  $25 limit on the gift.  $5 white elephant gift for the kids if they want to play.  We hope to see you there!

On Saturday, 10 CFO athletes made the trek to Modesto to take part in a fundraiser for Mason, a four year old with medulla blastoma.  There we tons of superhero dress up – a full on Spiderman and a  kitted out Transformer.  It was a nice time for a worthy cause.  The WOD?  Ouch!  A bunch of sandbag burpees and sand bag runs.  You know a WOD is tough when you find yourself wishing there were more burpees!

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Workout of the Day

Outlaw Snatch Capacity Test

Snatch

2 Snatch OTM for 5 minutes

At the completion of the 5 minute OTM, perform as many Snatch as possible in 2 minutes.

Weight recommendation – 70-80%

Use 10 minutes to warm up to this weight.  Your score is your made lifts in the 5 minute OTM (10 possible) and the number of lifts made in the 2 minute smash.

Conditioning

AMRAP 7

3/3, then 6/6, then 9/9, then 12/12…go up by 3

Overhead Squat 95/65

Pullup

Saturday – Masonator Fundraiser at 9am – class at 9am too

Brian (that’s me) will be at the Masonator Fundraiser at Keller Williams Realty, 1001 Sylvan Ave, Modesto, to do a sweet sandbag WOD in a superhero costume.  I will be there at 8:45a, if you need a ride, hit me up on FB.

Alison will be running class at 9am – the WOD is

“Cindy”

AMRAP 20

5 Pullups

10 Pushups

15 Squats

If we get done early at the fundraiser, and if you are game, I’m calling a heavy lifting session – the Snatch Outlaw Capacity Test at approximately 11a.  Then, we eat!

Ho- Ho-Holiday Bunco tomorrow night!

Tomorrow will be a make up day in the afternoon. 

Tomorrow evening at 7pm we will have ladies Bunco. If you haven’t RSVP’s please let Alison know. White elephant gift exchange and cash prizes!

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Workout of the Day

Strength

Build to a heavy clean and jerk in 15 minutes – That is not a lot of time – think of this as a heavy warmup to get your shoulders ready for the wall climbs.

Conditioning

AMRAP 9

3 Deadlifts 185/115

1 Wall Climb

6 Deadlifts 

2 Wall Climbs

9  Deadlifts

3 Wall Climbs

Afternoon Classes Cancelled

Just to be on the safe side, we are canceling the afternoon classes due to inclement weather. The Filthy 50 will be carried out tomorrow afternoon at 4:30 and 5:30pm.

Travel safely!!

Masonator Fundraiser on Saturday in Modesto

The fundraiser for Mason, as 4 year old with medulla blastoma, is this Saturday at Keller Williams Realty, 1001 Sylvan Ave, Modesto from 9-12.  There is a Sandbag WOD in Superhero gear.  Pat (of Mac’s Athletics in Stockton)and Patty are great friends of CrossFit Oakdale, and we would love to see you out there, working hard and raising funds for Mason and his family.  We are wearing our best superhero duds to put on a show for Mason.

Sign up for the fundraiser

Friday night is our Ladie’s Ho-Ho-Holiday Bunco night. $11, a white elephant gift, a dish to share and whatever you want to drink gets you in for a good time. Please rsvp on Facebook, on the whiteboard or with Alison. Starts at 7pm.

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Workout of the Day

For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/25
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders (150 singles if you don’t have DU)

Scale by reducing the number of reps – try 30, or even 20.  There is a 40 minute cap.

Post Franniversary Thoughts

Three Franniversary thoughts:

There are a couple swear words in this post.  I don’t think the emotion of the moment can be properly captioned with edited versions of my interactions.  Sometimes the “F” word is the most descriptive word in the English language.

Christian’s partner was friend of CFO Krista Messer.  During the Fran portion, I saw Krista banging out thrusters, picking up the bar (with Bob yelling at her) and doing some more.  I remember wondering “where is her partner?”  I went over to Bob and asked “where is Christian?”  Without losing count, Bob said over his shoulder “He’s in the parking lot throwing up,” and kept counting for Krista.  It warms the cockles of my heart that someone would go that hard. Way to push yourself Christian!

Nick G is a 5:30am warrior.  He comes in and crushes whatever is on the board and goes about his day.  I was so psyched when he signed up with one of my favorite athletes, Gina.  I knew Nick was going to go HAM, even though he had been caught carb loading with a adult beverages the night before.    After the gauntlet, Nick had that swimmy eyed look, and told me “I’m fucked up.  I don’t think I can do anything else.”  At that point, I thought, that’s a win. Even if they can’t do Kar-abel.  But when it came time for their heat, they walked onto the floor and they crushed it.  Gina might be one of the best battle buddies out there. Great attitude, pushes through every time.  Even better, Nick’s buddies were there breaking his chops all day.

Alison and I went back and forth on the sequence of the Girls Gauntlet.  We knew Diane had to be first, because we didn’t want people going to their heads whilst completely exhausted.  But the way the Gauntlet played out was perfect.  Seeing teams crumble after Grace, knowing they had just blown up their pressers on Annie was classic.  Seeing folks laying on the ground literally moments before they had to do Fran brings a twinkle to my eye.  Jen Z was particularly impressed – she told me “Grace is fucked up.” 

If you have moments that you would like to share, please post them to comments on Facebook. 

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Workout of the Day

Strength/Skill

Push Press Milo, Week 6 of 8

3 Push Press OTM for 10,  add 5# to last week

Conditioning

75 Kettlebell Swings 53/35

Run TL Davis Loop

75 Kettlebell Swings

20 minute cap

I originally had this planned for later in the week, but I wanted to run, and it supposed to pour Thursday and Friday – let’s see if we can beat the rain.