Work for the Week Monday – Snatch (3 Position) Tuesday – Back Squat, case Set of 3, and Week 2 Wednesday – Deadlift, information pills Set of 5, Week 1 Thursday – Conditioning WOD Friday – Snatch For you conditioning heroes in today’s WOD: Today is a Tabata – which we do in cash outs,...Read More
I love me a good Monster Mash…I’ll try to do one of these a month. This one comes from Pat Sherwood and NCLab…Mostly. I made a few slight changes. At 9am, information pills we will do 1 part of this. Which one? Well you’ll have to show up to find out. Maybe we can have...Read More
Workout of the Day 21 Shoulder to Overhead 115/75 21 Toes to Bar 600m Run 15 Shoulder to Overhead 15 Toes to Bar 400m Run 9 Shoulder to Overhead 9 Toes to Bar 200m RunRead More
Some thoughts on today’s work For the 2 rep Power Snatch: Focus on a good return to the ground after rep 1. On the descent, hospital break at the elbows at the top, purchase keep the bar close to your torso and return to the hip crease. Then, # load the hamstrings, passing through Pos...Read More
We will begin a Squatting (3RM) and Deadlifting (5RM) program. Much like Milo, look you will set your starting weight at something you ABSOLUTELY OWN. Today is Back Squat 3RM – hypothetically, if you his 300 for 3 last week, I recommend starting at 260. Every week, like Milo, you will add 5#. Unlike like...Read More
******WARNING*****Non- Fitness Material Ahead****** I enjoyed this article, visit mainly because I watch some of the shows mentioned and I have daily dealings with all levels of the public. I know my wife and I woke up everyday, health and our fathers were usually long gone, working hard in suits and ties. They seemed like...Read More
Monday – Deadlift Tuesday – Snatch-ish Wednesday – Back Squat “Milo” Thursday – 2rep Power Snatch Friday – Conditioning WOD Saturday – Monster Mash Ready for Anything! Workout of the Day Strength Deadlift for a 5 Rep Max Conditioning We have done this WOD before…check your books! 3 Rounds for Reps 2 minutes of :...Read More
I went back and forth on the WOD for today – Louis made a strong case for one, sale but I’ll save it for a week or so. I was REALLY thinking FGB, troche but want to talk that up a bit. So…we’ll have a Hero WOD. It can, this and should, be scaled. The...Read More
Chad Vaughn gets technical in the video. So should you. Try to make all 45 of your Snatch’s beautiful. Scale the weight so it’s heavy, no rx but not so much so that you are missing too much. As I like to say, make lifts that your mom would be proud of. [youtube https://www.youtube.com/watch?v=HQ_qSpEsaRw?rel=0&w=560&h=315] Workout...Read More
For those of you who are unaware of our current challenge, ed there are many people participating in the Whole30 Challenge at CrossFit Oakdale. No grains, # 40mg no sugar, treat no dairy, no alcohol. Meat, eggs, veggies, some fruit, nuts, seeds and good fats have been our friend for the past 17 days. Three...Read More
