The CrossFit Oakdale Fran-Off is this Saturday! There will not be a Bring A Friend WOD, malady but please come out and cheer on the Athletes as they throw down. We are excited to see the teamwork and the great performances we know you have in you! If you are interested in helping out, please contact Alison.
If you are competing, I would be thinking now about having a good week of nutrition, sleep, hydration and mobility work. I would still workout hard Monday and Tuesday, but I would use Wednesday to Friday to work on movement, making sure I am rested and ready. Tomorrow, I will be posting an excellent write up by Jen Cadmus on her experiences following the Merced Throwdown. I don’t want to steal her thunder, but I would heed her warnings.
We’ll shifting focus in the strength training for the next month. Weekly, we will be squatting twice a week (Front Squat one day, and Back Squatting the other), Deadlifting once a week (building on the 5RM) and Snatching once a week. We’ll adjust the training again in January, where we’ll begin focusing more on conditioning for the 2013 CrossFit Games Open (which probably begins in late February, early March). Being strong, efficient and moving really well will help a lot.
Huge thanks to Kyle, Melinda, Kirk, Denny, Bob, Tricia, Craig, and Chance for helping build out the pull-up rig. I hope I’m not missing anybody. We added 2 pull-up stations which will double as lifting stations. We added 2 “Speal” bars – non-coated single steel bars. These bars sit at 8 feet, and are ideal for taller athletes and anyone working on bar muscle ups. If you want to use this bar, you’ll probably need a box or some implement to climb up to these suckers. I need a ladder…
Workout of the Day
Max Effort Monday
7 Front Squat 165/115
7 Chest to Bar Puulups