You never forget your first time
Yesterday we needed to give a quick summary of the Franniversary, site but I wanted to take the time to congratulate CrossFit Oakdale’s first time and newer competitors.  It takes a lot of guts to put yourself in the arena.  Competing is not for everyone, but I highly recommend the experience.  The nerves and build up for an event allows you to test yourself in a way that you rarely get to in training.  Walking through the doors of a CrossFit gym can be hard enough, but walking through that taped off area onto the competition floor can sometimes be an even bigger step.
Ashley, Gina, Breanne, Ned, Jake all competed in CrossFit for the first time.  Throughout the busy day, I tried to take a moment here and there to check out our new competitors.  I saw nervous looks, determination, joy and pride.  That’s why I love this stuff so much.
Janet, Joel, Kelly, Mike are not regular competitors, but they step up their game come Franniversary time.  Great job folks!
Congratulations to all of you that have entered the world of competitive exercise!  It can be many things – fun, exhilarating, nerve-wracking, frustrating, and more.  It’s like a test of life.
 

Workout of the Day
Strength
2 Squat Snatch
On the minute for 10 minutes, 60-65% of 1RM.  Attempt to chain, or touch and go, your reps.
Conditioning
30 Overhead Squats 95/65
7 Muscleups
20 Overhead squats
5 Muscleups
If you don’t have muscle ups, do muscle up transitions, banded muscle up transitions, or burpee pullups, 1 for 1.
10 minute cap