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Oakdale, CA 95361
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CrossFit Stole My Heart

February 09, 2015

CrossFit Oakdale had a fun Saturday in Ripon at CrossFit Alpha Omega’s competition.

Chance, order Thomas and I walked in there with some pretty decent front squat numbers – Chance and I expected to squat in the low 300s.  We got out freaking doors blown off as dudes were squatting in the high 300s, with the winner hitting 405.  Wowee Zowee!

If there is any lesson to be learned, it’s that you can always get stronger, and you should always be trying to get stronger.

But the story of the weekend is really about CFO ladies.  Alpha Omega laid down some pretty high standards for the RX division, so our ladies played it smart, and signed up in the Scaled division.  Once the WOD were announced, it was clear our ladies could handle the work, but they stuck with their division.

Micayla took first in the Front Squat with a 185 double (and 190 for a single).  Alison took 3rd in the Snatch/Burpee Couplet, with Tricia matching her rep for rep in the same heat.  Alexis continued the trend of putting on a display with the barbell by getting deep in the round of 12s.  Micayla brought home a strong finish on the Snatch/Burpee couplet, earning her a 3rd place finish in the WOD and 3rd place finish overall, earning a spot in the finals.

Once again, CFO athletes moved well through out all the WODs.  I am always proud that our movement is crisp and meets and standard.  During the second WOD, a speed chipper, Tricia and Alison swung away at the kettle bell, hitting perfect reps under fatigue.  I didn’t watch a lot of WODs, but you can see some janky stuff.  CFO athletes looked like experienced athletes.

A couple of proud moments.

Alexis had a scoring error on her 3rd WOD.  Normally, scoring errors don’t work in your favor.  Aleixs’ error had her taking first in the 3rd WOD.  Alexis knew this was wrong and quickly had the scorer adjust the leader board,  Ready for anything AND fair play.

Finally, I have to brag on my wife.  Yes, she owns a gym, so she gets to work out whenever she wants.  EXCEPT…she has to play mama bear to 3 (ahem, 4) boys, run a small business, play the role of coach, den mother, social organizer, sports psychiatrist, referree, and more.  And she was sick all week.

All she did was kick ass.  Alison bounced back from a weak (by her own admission) first event and killed the sprint chipper and took third place in the Snatch/Burpee couplet by doing Snatches in huge sets.  This effort earned Alison a spot in the finals with Micayla.

The final WOD was a mashup of Diane and Fran.  Alison and Micayla went face to face in a fast and furious WOD.  I gotta say, I rarely get the opportunity to watch Alison workout, but it sure was fun.  Truthfully, I’m not sure Alison gets to focus on her workouts too much.  She’s either running here and there, helping a kid, or keeping an eye on something at the gym.  She got a chance to be completely focused, and she did not disappoint.

Alison and Micayla opened the deadlifts moving fast, quickly getting to the push press version of the WOD.  Alison kept moving as athletes started taking breaks, going unbroken through 21 shoulder overhead, 15 DL, and 10 overheads into the set of 15.  Al quickly finished up, chasing the girl in first place through pull-ups and front squats.  Al kept up, passing the eventual competition winner on the last set of pull-ups and really putting the pedal to the metal for a final set of front squats.  Alison won the final heat!  Micayla busted out some sweet butterfly pull-ups to take third in the WOD and earned a spot on the podium, finishing second overall.  Great job CFO! 


Workout of the Day

FS/PP/FS Complex

In 15 minutes, from the rack, build to a heavy set of this complex

2 Front Squat, 2 Push Press, 1 Front Squat

Beast Builder, Version 2, Week 3

OTM for 8

Minute 1: 8 Hang Squat Clean, 1 Shoulder to Overhead

Minute 2: 7 Hang Squat Clean, 2 Shoulder to Overhead…each minute, until

Minute 8: 1 Hang Squat Clean, 8 Shoulder to Overhead



Rounds go up by 3 – 3/3, 6/6, 9/9, 12/12, etc…

Power Clean 135/95

Bar Facing Burpee

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