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

Happy New Year! What 4 letter word WOD would you expect to start the year?

January 02, 2012

Happy New Year!  I want to go on the record: I do the programming for the gym on Sunday mornings, there and I had Fran written down before CrossFit.com dropped it on us.  Is there a better way to ring in the new year?


Nutrition Seminar.  CrossFit Oakdale will be hosting a Nutrition Seminar on Tuesday, site January 10th at 6:30pm.  The Seminar will be about 1 hour long, unhealthy depending on questions.  We will review basic nutrition tenets: Macro nutrients, the Zone, Paleo/Whole Foods, and eating for performance.  This will be basic stuff, but I highly encourage everyone to attend, especially more experienced Athletes.  I would love to hear the nutrition stories of experienced Athletes to share with our newer Athletes.  Sometimes the questions and interactions open up so much more good information and experiences.  On that Tuesday, CFO will have classes at 4:30 and 5:30pm, so no 6:30pm class, and no open gym.


Potential shift of 5:30pm class.  I am thinking about moving the start of the 5:30 class up 15 minutes to 5:15.  Starting as early as 5pm might even be better.  There are several reasons for this.  First, I don’t like Athletes feeling rushed through a class.  I would rather have a larger class and run 2 heats through a crowded WOD than jamming everyone into 1 WOD.  It will give more time to transition classes, and coach AFTER the 5:30 WOD is done.  This is often left out, and sometimes it feels like we are rushing Athletes off the floor.  I also hate starting late at 6:30, or making the 6:30 class warmup outside.  This would cut off open gym by 15 minutes as well.  No decision has been made, but I can see this becoming an issue in the future.  Please post your thoughts to comments, or talk to Alison or I in person.  If you are rushing to make 5:30, let me know.  I’d like to take the week to get your feedback, and we’ll make a decision next week.


Sheila doing work on New Years Eve.  Excellent war face!

Workout of the Day



Front Squat


Working sets are at 65%, 75% and 85% of known 1RM on Front squat.




21-15-9 rep rounds for time of:

Thruster 95/65


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