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

Planning ahead through the Open

February 23, 2015

CrossFit Oakdale had a great Skill Clinic on Saturday.  It was a great chance to slow down a little bit, look and focus on the positions that are fundamental to good movement.  It was great to get even a little bit of one on one time with each one of you that attended.  We hope to have more Skill Clinic in the future – please let us know what you would like us to focus on.  Thank you to all the CFO Coaches who took the time to come in and work with everyone.

Alison and I clean up the Speal bars so they are not so chunky.  We oiled then to de-rust, so they might be a little slick.  Give the bars a good rub down with a towel, and make sure you are well chalked if you use the Speal bars.

Additionally, please wipe down your pull-up bars of chalk after use.  It gets caked up, which is gross and can cause rips.

We are starting a 5 RM Back Squat cycle on Monday.  This will be a 6 week cycle similar to the current cycles we are running.  Read my instructions below for starting weights.  If you established a 5RM last week, I recommend dropping 30-40 pounds off that and starting the cycle.  Otherwise I have provided a recommendation to begin the cycle using your a percentage of your 1RM.

As we start Back Sqautting regularly again, we will be finishing the current Deadlift cycle of heavy 1.1.1.  Tuesday will mark out 8th week.  You will hear coaches says over and over on Tuesday – Pull with a safe back!  If you PR, great!  If not, please remember the goal – to pull heavy weight off the floor whilst keeping perfect position.  If you are doing that, you are accomplishing the goal.

Additionally, we will start a Press cycle next week.  This will be a little different, almost Milo-esque.  It will be 2 Shoulder Press, then 1 Push Press with a 3 second overhead hold.

Rocky got 6 toes to bar linked at one station and is seen here working with Lou on pull-ups. Stay tuned for more info on the next skills clinic if you missed it!

Rocky got 6 toes to bar linked at one station and is seen here working with Lou on pull-ups. Stay tuned for more info on the next skills clinic if you missed it!

Workout of the Day

Strength/Skill

Back Squat, 5 rep work, Week 1 of 6

Takes 5-6 sets to work up to a heavy set of 5.  This is week 1 of 6.  Start lighter than you think you will need to – I would recommend 65-70% of 1RM.  Rest 90 seconds to 2 minutes between sets.  The goal is to add 10 pounds each week.  So if you start at 265, you will be doing 325 for 5 in 6 weeks.

Conditioning

For time

75 Wallball Shots 20/14

50 Chest to Bar Pullups

25 Thrusters 95/65

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