CrossFit Oakdale now has 2 Athletes headed to the CrossFit Games NorCal Regional Qualifier.  Nick Z. qualified outright, illness and I was invited today.  There are many CrossFit gyms that did not qualify any athletes, more about and we have 2!  It’s just more energy and more excitement.  May 24-26 at the Sonoma County Fairgrounds it all goes down.  We’re training hard to get ready.
A System For Developing Competitive CrossFitters, sale Part 1 by Jacob Tsypkin.  This is an excellent essay and articulates many of my ideas on programming for CrossFit.  Jacob provides an excellent way to organize movements and your year to focus your training.  As you read the list, don’t overlook Tier 3.  Just because many of these movements are considered lower skill than say, snatching the barbell or muscle ups, doesn’t mean they won’t develop your fitness.  If you are thinking about competing you may find you have to move Tier 3 type movements into Tier 2 to master them (think doubleunders or Toes to Bar).
A Muscle Up, 4 years in the making.  It took Outlaw Coach Sarah 4 years to get her first muscle up.  But she got it.  So can you.  Keep trying!

Anna Snatching.  Anna trained at Jacob’s gym in Monterey, CA.  Jacob wrote the article I linked.
Workout of the Day
Strength/Skill
Front Squat
Build to a heavy 3 in 20 minutes
 
Metcon
AMRAP 10
7 Toes to bar
14 Wallball Shots 24/20
21 Doubleunders