Are you looking forward to the real New Year? The day where everyone REALLY goes back to work, sickness the kids go back to school and the grind begins anew. Me either. The only way to ease the pain is to come to CrossFit Oakdale and try to break a barbell with your bare hands.
I will post tomorrow about Open prep, medical but we will hold a Open Prep class at 7:30pm next Tuesday night, 01/13/2014.
Tomorrow starts “Getting Dirty With the Whole 30’s” 30 day challenge. If you are just starting to dabble in the world of Paleo/Whole Foods eating make sure to check out the Facebook page and ask questions. We will be having our spring Paleo Challenge in February – starting on the 16th. There will be a Challenge briefing on Thursday February 5th during open gym at 6:30pm. I will let you know when I have scheduled to Body Fat Testing session.
Pushup Challenge will start on Monday January 12th. There will be a sign up sheet on the front desk. $15 buy-in, 30 days of pushups. We will do 2 the first day, 4 the second day, 6 the third day…and so on and so forth. Day 30 will give us 60 pushups. After the 30th day, the test will be who can do the most unbroken – Chest to the deck, hand release pushups. Most unbroken wins.
Workout of the Day
Strength
Front Squat Double, Week 5
Take 8-9 sets to build up to a heavy set of 2 Front Squats
Beast Builder
OTM for 7 – Pick a weight that you are confident that you can handle across all 7 sets. You will not have a ton of time to warm up – we will be building on this effort. Every attempt should be made to do this unbroken.
Minute 1: 7 Hang Squat Clean, 1 Shoulder to Overhead
Minute 2: 6 Hang Squat Clean, 2 Shoulder to Overhead
Minute 3: 5 Hang Squat Clean, 3 Shoulder to Overhead
Minute 4: 4 Hang Squat Clean, 4 Shoulder to Overhead
Minute 5: 3 Hang Squat Clean, 5 Shoulder to Overhead
Minute 6: 2 Hang Squat Clean, 6 Shoulder to Overhead
Minute 7: 1 Hang Squat Clean, 7 Shoulder to Overhead
Conditioning
10-8-6-4-2
Power Clean 135/95
Bar Facing Burpees
6 minute cap
This is an aggressive cap. You will need to be moving.