This is basically a re-post from a strength plan we used in 2013. It worked then, and I know it will work now. The 2020 Open is coming, and a Milo is exactly what we need to get us moving fast and well. Many CrossFitters are interested in getting stronger.  All over the world, athletes are looking to improve their 1RMs over the lifts in the hopes that bigger lifts will produce faster times.  For some, this helps.  For others, like me, it doesn’t. To achieve true balanced fitness, most of us will have to continually improve all things at once.  Pulling away from conditioning and focusing on improving lifts may improve a few of the 10 general physical skills, but others are sitting idle. For those who need a quick reminder, the 10 general physical skills, as defined by CrossFit are: strength, speed, agility, balance, coordination, power, endurance, accuracy, stamina...Read more

Tomorrow’s workout will be brought to you by CrossFit Linchpin. You know…the home of the killer Monster Mashes that we have been doing? Tape up your thumbs, because this WOD is off the hook (grip) (because you will need to hook grip…) Workout of the Day EMOM 30 1 Hang Squat Snatch* Add weight each time. If you miss a lift, drop weight by 20/10 then build back up again. You score is your heaviest lift. * 3 second pause (as in watermelons) in the bottom.Read more

Workout of the Day AMRAP 21 Parking Lot Run 7 Right Arm DB Push Press 7 Left Arm DB Push Press 7 Chest to Bar PullupsRead more

Tomorrow we will be starting a Thruster “Milo.” If you are good at thrusters, start at 95/65. If this is an aggressive weight, go lighter – 75/45. Open Gym tomorrow 10am-11am Workout of the Day OTM 10 5 Thrusters Rest 5 Minutes AMRAP 10 40 Double Unders 20 SitupsRead more

CrossFit Oakdale had a great Saturday of community and competition. We had nearly 50 athletes compete in 4 challenging workouts in a pretty hot gym. We saw an influx of newer gyms, from CrossFit Marin and CrossFit Tri-Park City from Sacramento showing up in force, along with several athletes from our neighbors at Excel and Hidden Alley. A huge thank you to all our judges and volunteers: Bob, Tricia, Jess, Gloria, Tim, Alex, Victoria, Jack, Jill, Jordan, Scott (in a cheerleader outfit), Maegan and Austin not only judged, but Maegan kept the whole day rolling with weight changes and keeping the floor ready and equipped all day. Austin led the pit crew, wiping down equipment and keeping our athletes safe. Michele ran the leaderboard and Terri ran the shop. We can’t do these events without help. In fact we can’t really do any events without help or input. We would...Read more