1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Tuesday 1/29/19

I hope you guys enjoyed the 800m runs. And you found the turn around point. I know, I know, it’s been awhile. But guess what, we will have some more where that came from on Wednesday and Friday. Rain or shine, we’ll be running. Unless it’s El Nino. Then...
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Week of January 28, 2019

This week will begin phase 2 of our cube system. The lifts go up by 5% – except the deadlift. For deads, the numbers will stay the same, but we will work from a deficit. This week will be squat on Monday, deadlift on Wednesday and bench on Friday. I moved the Muscle Up work...
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Skills Clinic

We will be holding a skills clinic tomorrow. We will spend substantial time working on the pull ups and toes to bar, double unders and handstand pushups. Following the clinic, we will do a workout that hammers home some of the skills. Workout of the Day AMRAP 15 5 Toes to Bar 5...
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Thank you.

I am not a fan of government shutdowns. Whatever your politics may be, as a 20 year government employee, I don’t know what a shutdown does or proves, other than hurting the folks that work for the country day in and day out.  Missing pay, and/or...
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Do you not like strict discipline?

The last 2 days of workouts may have exposed some weaknesses. If you found the push press easy, but strict pressing EXTREMELY hard and had a hard time wrapping your mind around the pull-up transitions …that is exactly what we wanted you to find out....
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A Little Late to Talk Pulling

I had somethings to say about Tuesday’s workout, but I got home late. I’d like to discuss the Pull-a-Palooza, but I will get to it tomorrow night. Workout of the Day Strength Bench Press 8 sets 4, 65% Conditioning AMRAP 17 3 Strict Press 5 Push Press 7 Push Jerk...
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Pull-A-Palooza

Tuesday will be a pullup-palloza. Each round will begin with 3 strict pullups, 5 chest to bar pullups and finish with 7 kipping pullups. If these movements are possible, but are high rep, I suggest the movements, but a rep scheme instead of 3/5/7 as 2/4/6 or 1/2/3. If you...
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Skills Week 2019

We have a sweet goals board, but there’s a problem with it – people are already reaching their goals! We had 4 athletes – Amie, Brad C, Brooke and Cameron get their first bar muscle ups in the last couple of days. We are going to continue pushing the skills...
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CrossFit on Saturday

CrossFit at 9 ands 10 on Saturday. I missed out on the Bar Muscle Up, so I want to give it some love. And yes, there are more Squat Cleans – but they are heavy! As always – this is scalable Workout of the Day 10RFT 3 Bar Muscle Ups 4 Squat Clean 155/100...
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Hard Work Pays Off

Huge CONGRATULATIONS to Amie, Brad C. and Cameron who got their first muscle-ups tonight. Both Amie and Cameron have spent significant time on the transitions and the skills needed to get up and over the bar. Brad just tried for the first time and is freakishly capable of...
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