We have built up a series of progressions – we have a Jerk progression, a Pull-up/Dip progression and a Handstand progression.  We will continue to tweak these progressions to develop awareness and to push out limits. For example, this week we will take our Jerk progression behind the neck.  We will start out with some basic shoulder pressing, and after 3 sets, move into the Jerk progression of Push Press, Push Jerk and Split Jerk.  All these lifts start from behind the neck and you will need to safely return the bar behind the neck. This may take some getting used to.  For the most part, you will be able to move more weight from behind the neck.  The bar path starts behind the neck, and finishes overhead.  On the lifts from the front, you need to push up and back.  For these lifts, you only need to push up....Read more

See ya in the AM! Workout of the Day 21 Thrusters 95/65 15 Handstand Pushups 9 Bar Muscle Ups  Read more

Friday’s workout comes from CrossFit.com.  It will require some serious time management and even more serious barbell pit crew work. Listen up – you cannot Bogart the 5s!!!  Roll them over to your friends.  Your friends sure would like a hit. Keep some 5s and 2.5s handy, but please, please, switch to bigger plates as soon as possible.  That means using the 45s as soon as feasible.  You should not be loaded up with 10s and 15s.  Once you get to the DL, your bar will be overloaded. If this goes the way I think it will, it will take 40 minutes. You will spend significant time on the Snatch, likely a short time cleaning, and significant time on the deadlift. Workout of the Day With a running clock, every minute perform 1 lift and add 10/5 pounds.  Start with a naked bar. With an empty bar, Snatch for as many...Read more

We have small challenge with big consequences tomorrow!!! We will do a workout – as many burpees as possible in 5 minutes.  CrossFit Oakdale will match the top burpee score with $1 per burpee and the top burpee athlete will choose which coach bucket the money goes towards. So, if you do 105 Burpees, and want to slam Alison with 105 burpee dollars, now is your chance. Workout of the Day Alternating OTM for 10 20 seconds on, 40 seconds rest One minute Handstand Hold with 1, 2 or 3 HSPU Other minute Handstand Walking or HS Kickups Conditioning 1a AMRAP 5 Burpees Rest 3 minutes Conditioning 1b 60 Toes to Bar for TimeRead more

“Some people exercise their bodies. I exercise my patience.”  U.S. Bates I was discussing this line from a 1980’s movie, The Toy.  The Toy starred Jackie Gleason, who played U.S. Bares,  a newspaper owner and Richard Pryor, who played a reporter that befriended his son, played by Scottie Schwartz. Schwartz also became famous for getting his tongue stuck to a frozen flagpole in A Christmas Story. My brother and I were discussing how certain endeavors take time, and no matter what you are training, you are really training your patience. My brother dropped this line from this movie, which I remember, but not as well as he did.  We had The Toy on a VHS tape and we watched it over and over.  I’m not sure why we watched it so much, but the line stuck with him for 30 years. I was struck by this after some discussions about...Read more