Saturday’s WOD is a classic CrossFit.com triplet. It’s no joke and is one of Alison’s favorites – she asked for it. Alison and I did this at CrossFit King of Prussia in Philly in 2010. She battled and got it done in terrible heat and humidity…in 45 minutes. I love this woman. There are box...Read More
The Subway Deception. Lots of chest beating here, store but we should be aware of the addicitves in food, dosage even the “healthy” alternatives. Workout of the Day Strength Back Squat, 1 set of 8, 80% of 1RM Take 10-15 minutes to warm up for this lift. Use sets of 5 early and 3s as...Read More
Right now, online we are in week 8 of the Cube. Next week will be week 9, link the final week of the progressive build for the deadlift, thumb the shoulder press and the back squat. In week 10, we will test the lifts. We will test the Deadlift on Monday (2/3), Press on Wednesday...Read More
Wednesday’s WOD is one that I made up, website like this but it’s a mix of 2 Open WODs (11.2 and 12.3). It’s a high rep box jump WOD, cost so warm up your legs well. Have a plan for this WOD. My plan looks like this – jump up and step down every time,...Read More
The CrossFit Games site is up and running. I’ve registered a team for CrossFit Oakdale, check so make sure you sign up as CrossFit Oakdale as an Affiliate and as a Team. It’s $20 bucks and it’s a great event to test you fitness against everyone in the world (that exercises competitively at least). For...Read More
2014 CFO Paleo/Zone Nutrition Challenge $30 Buy In Fee Measurements taken: arm, thumb chest, health waist, pill hips (ladies), thigh Photographs: Front, Back and Side-sports bra/fitted tank top and shorts for ladies, shorts for men. You must wear the EXACT same outfit for the next time. Final Measurements Saturday March 1st after 9am class. Baseline...Read More
The Workout of the Day is dedicated to Kevin Ogar, troche who was seriously injured last week at the OC Throwdown. Kevin missed a snatch and dropped a barbell on his back – there is currently an argument in cyberspace about how the injury happened – but in the end, case Kevin’s spinal cord was...Read More
As a birthday present to myself, and I don’t have anything to post. Workout of the Day Strength/Skill Clean and Jerk Perform a heavy single OTM for 7. Work at no more than 80% of 1RM. Conditioning 10 Clean and Jerks 185/123 Rest 2 minutes 10 Clean and Jerks 155/103 Rest 2 minutes 10 Clean...Read More
I originally planned to do a Snatch session on Friday, more about but I’ve switched Snatching to Saturday, approved and we’ll have a fun Clean and Jerk WOD. I made the switch because we’ll be Snatching on Saturday in a WOD to create awareness for Kevin Ogar. The WOD will include is a 12 minute...Read More
The Filthy Fifty on Wednesday! This one is for the board – and now that the board is out of the way, generic all the names should stay on it and not get rubbed off. Sweet. The “50” is a long conditioning WOD, # order but the movements are relatively simple. There will be a...Read More
