We will be holding a skills clinic tomorrow. We will spend substantial time working on the pull ups and toes to bar, double unders and handstand pushups. Following the clinic, we will do a workout that hammers home some of the skills. Workout of the Day AMRAP 15 5 Toes to Bar 5 Handstand Pushups 5 Chest to Bar 30 DoublundersRead more

I am not a fan of government shutdowns. Whatever your politics may be, as a 20 year government employee, I don’t know what a shutdown does or proves, other than hurting the folks that work for the country day in and day out.  Missing pay, and/or being forced to stay home, and all the undue stress it causes has nothing to do with whatever political argument is being made. BUT… What the shutdown has once again reminded Alison and I is the wonderful community you have built at CrossFit Oakdale. The generosity you have shown to our family is unforgettable. Thank you from the bottom of our hearts. We will repay you by giving you impossibly difficult physical challenges, the tools to take them on, a fun environment to perform them, and the best folks in the world to suffer at your side. Oh – and a big party once we get paid.  Thank you. Workout of the Day Strength Back Squat, 4 sets of 8+, 55% Conditioning AMRAP 13 Crosswalk Down & Back Sprint 3 Power Cleans 2 Squat Cleans 1 Squat Clean into...Read more

The last 2 days of workouts may have exposed some weaknesses. If you found the push press easy, but strict pressing EXTREMELY hard and had a hard time wrapping your mind around the pull-up transitions …that is exactly what we wanted you to find out. Many people found that the strict movements “cost” a lot as they got into more of the ballistic movements. The strict movements do an amazing job of showing us our weaknesses, whether it be a pressing or pulling movement. Often times, even on the strict movements, it is about being strong in the hollow/arch. You may find pressing from your elbows only gets you so far. By keeping your body tight and finding your arch position, you create room to press, similarly in the pull-up, you create room to pull.  We drill these movements in the warmups EVERY SINGLE DAY. Hopefully you see how the application can lead to better work capacity. And if it doesn’t, that is fine we will just do more strict stuff.  Get signed up! You can even cross off a bingo square:)http://games.crossfit.com Workout of the Day OTM 30 30 seconds of work/30 seconds of rest Minute 1 : Calorie Row Minute 2: Double Unders Minute 3: Ring Muscle-ups, or jumping ring muscle-ups or transitionsRead more

I had somethings to say about Tuesday’s workout, but I got home late. I’d like to discuss the Pull-a-Palooza, but I will get to it tomorrow night. Workout of the Day Strength Bench Press 8 sets 4, 65% Conditioning AMRAP 17 3 Strict Press 5 Push Press 7 Push Jerk Parking Lot run Barbell 95/65Read more

Tuesday will be a pullup-palloza. Each round will begin with 3 strict pullups, 5 chest to bar pullups and finish with 7 kipping pullups. If these movements are possible, but are high rep, I suggest the movements, but a rep scheme instead of 3/5/7 as 2/4/6 or 1/2/3. If you don’t have a pullup, much less a strict one, I suggest the same rep scheme, but 3 body pulls, 5 heavy kettlebell swing (like green or blue) and 7 moderate weight swings (like orange or yellow). Workout of the Day 7 RFT 3 Strict Pullups 5 Chest to Bar Pullups 7 Kipping Pullups 15 Wallball Shots 20/14 21 minute capRead more