I know in my head what I want the WOD to be. It is a deadlift/box jump ladder. BUT I want to see how the equipment works out so I will make up a deadlift/box jump WOD where the reps will go down as the weight goes up. In the 10 am advanced class we...Read More
Today’s conditioning WOD is a little bit different – after a million squats this week, visit I wanted to change it up. The WOD is 1 Snatch every 10 seconds for 8 minutes. I believe this is 48 Snatches – but my math sucks. Your last one will be performed between 7:50 and 8:00. Every...Read More
August 15th will be here soon enough. Come join us for a fun individual competition! There will be Rx, treat Scaled and Masters divisions. Registration is $50 per person. Registration is open on Wodrocket. If you are trying to figure out which level you should go at, think about what you did in the Open. If...Read More
CrossFit Journal Article 21 Updated. For me, order this article, and Zone on the Rocks introduced me to nutrition. CrossFit recommends the Zone diet, not because they have an agreement with Dr. Sears or because they hate the Paleo diet, but because the Zone diets is generally the most simple, effective way to quantify and...Read More
I came across this article today – you might have too if you “like” Breaking Muscle on Facebook. You may do pushups on your knees, visit you may not. It doesn’t have to just be about the pushup. It can be about pushing yourself in general. If we are constantly pushing up to just before...Read More
First off, cost congrats to me for writing out the Filthy 50 by memory. We have down this a few times at CFO, try so most of you should be pretty familiar. We will cap the WOD at 45 minutes – that is long. It also will not give a ton of time for warm...Read More
CrossFit Oakdale had a great Saturday weightlifting seminar with Charles Shipman. Some highlights Chance snatched 260. That’s a CFO record and a great lift. We had about 20 PRs throughout the day. We learned you can’t forward jump with your with your fingers under toes. Trust me. Once again, no rx we were reminded –...Read More
Just a heads up – no classes on Saturday. If you are still interested in coming to the weightlifting seminar but didn’t sign up…come on in! $115 for the entire day. There is a lunch break, illness but I would recommend bringing something as there isn’t much nearby. No classes on Sunday – go give...Read More
The Strength Algorithm – by Charles Shipman Charles Shipman will be coming Saturday for the weightlifting seminar. There are still some spots available for the seminar. It is $115 for the entire day. starts an 9am and will end by 4:30-5pm. Workout of the Day Strength/Skill 5 sets of Power Snatch and a Hang Squat...Read More
Just a reminder that we will be hosting a weightlifting seminar with Charles Shipman on Saturday. There will not be any CrossFit classes, buy more about as we will be geeing out on the lifts. There are still a few spots left ($115 ) The day will begin at 9am and end around 5pm. There...Read More
