I was talking to Jill tonight about injuries to the throat. If you pull the barbell hard enough, some times you pull it so hard it ends up “in your f***ing throat.” If you ask Donny Shankle, this is where the barbell belongs. Who is Donny Shankle? The Shankle, whom I never met, is an American weightlifter that was on California Strength from 2008 to around 2012. He won national championships and lifted for Team USA. He was a great weightlifter. But before the age of Instagram, Shankle appeared on Youtube videos for California Strength. He had a baritone voice, and spoke slowly with a strange accent. Shankle was prone to witticisms and strange stories with bizarre punch lines. He had the mind of an artist, the words of a poet and the heart of a warrior. He lifted in wife beaters, Hanes t shirts or, mostly, shirtless. Legend has...Read more

My word for the year is compassion. In a time when folks judge how many steps we take, write our lifts down on the board and post our vacation pics for all the world to see, this is harder than it sounds. Luckily, I started that before the New year, and was able to give myself a break when an old injury reared its ugly head. Or it’s butt, I guess I should say. Being injured is tough. Normally my body responds to what I am asking it to do. This is where compassion comes into play. I have covered the compassion for myself when it comes to my home. I have been known to say “My house will never be on the cover of Better Homes & Gardens, and I am okay with that.” Even better, I actually mean it every time I say it. The laundry on the...Read more

Our Bingo Game is in full effect, and I can’t tell you how excited I am to see what is to come. Don’t forget to tag @crossfitoakdale and #cfobingo2020 If you haven’t gotten your card, $10 and ask a coach! They will take care of you. There are spaces where you can give some love to each other…Brad C. wiped down equipment for a fellow athlete today and Brooke sent a 2 minute plank video with a cameo from Paige’s baby doll. Thanks to Brooke for the testimonial! “Crossfit Oakdale has changed my life for the better by providing me mental stability. Being able to release stress through working out is a must for me and Crossfit Oakdale allows me to do that. – Brooke H” Keri deadlifting in Monday’s WOD Workout of the Day Strength Back Squat 20 Rep Max – week 5 Go up 10/5 lbs Conditioning For...Read more

So, I kind of punted the strength programming last week – instead of going up to 70% and 90%, I inadvertently kept it at 65 and 85. We will go up to the correct weight for this week and next. The 20 rep is getting real. You may consider a smaller jump – if you usually do 10, maybe 5. It’s up to you – it’s going to be hard regardless. Last Thursday, we did a fun thruster/pullup workout. This week, we will flip the workout and change the thrusters for overhead squats. Workout of the Day 3 Rounds 21 Deadlift 185/115 15 Toes to Bar 9 Cleans (any style) 185/115 20 minute capRead more

Workouts at 9 and 10. See you there!!! Workout of the Day AMRAP 20 10 Handstand Pushups 10 Kettlebell Swings 53/35 10 Box Jump and Overs 24/20 10 Toes to BarRead more