The first week of the Oly Open is a 5RM Overhead Squat – love it! First – you are taking this from the rack. Wear weightlifting shoes and a belt. Play with your grip, but I recommend a fairly narrow grip. Use a grip as narrow as your mobility will allow. The video below is very good – take all the advice he provides. Fill your lungs, push up on the bar and keep a stable stance. If your mobility is good, you should be able to squat whatever you put over your head. Because this is a 5 rep max, you will need to be smart about how many attempts you take. Like the 20 rep max, you don’t want to warm up every 10 pounds. If your goal is 125, I would use bar for 5, 3 at 55, 3 at 655, 3 at 95. Then 2s at...Read more

Wednesday will be our 2RM test for the Shoulder Press. The beauty of the 2RM? If you miss you still may find your 1RM… Workout of the Day Shoulder Press Establish 2RM Conditioning 4RFT 80 Doubleunders 400m run 20 Burpees 20M CapRead more

There has been a lot of talk about the Zone Diet recently. Denny has been a long time Zone adherent. I ate the Zone from 2006 to 2011. I didn’t deviate until I started really eating to compete in CrossFit. I wish I never broke the habit. The Zone is a style of eating that focuses on the quantity, timing and quality of food. Food is broken into 3 groups: carbs, fats and protein. Every time you eat, you eat protein, fat and carbs in quants known as blocks. Basically, you eat 30% protein, 30% fat and 40% carbs every time you eat. Eating this way keeps your insulin response in “the zone” – balanced throughout the day. After about 2 weeks of weighing and measuring your food, you get a solid understanding of how much you should be eating and when. Here are two outstanding resources on the Zone:...Read more

Crossfit Oakdale alum Sarah Lindblom has qualified for US Weightlifting Nationals in April, 2020! Anyone that knows Sarah even a little, knows she is an incredibly hard worker, as well as a bright, fun person. It will be so exciting to see her shines as she takes the platform in Florida. The timing of Sarah’s qualification for Nationals is awesome! We are going to be focusing on the Olympic lifts in the coming weeks, especially with the Girls Gone RX Oly-Open that will start on Friday at 6:30pm. Getting better at the Olympic lifts requires so much – persistence, courage, attention to detail, besides being strong, fast and flexible. Sarah’s Oly Coach, Charles Shipman, who also qualified for Nationals, will be teaching an Olympic Lifting Seminar on Sunday, March 15th. Longtime friend of CFO and former member of California Strength , Uncle Charles has many a story about Glenn Pendlay...Read more

Regular WOD at 9am and then at 10 am we will add a snatch session. See ya in the AM! Workout of the Day 5 RFT 50 Air Squats 25 Pullups 20 M CapRead more