I am staring at the first major conflict of the movie bracket.  Vision Quest versus A League of Their Own. A young Matthew Modine versus Tom Hanks, in his prime, playing a bad guy, that’s secretly a good guy.  Geena Davis in her prime versus Lunatic Fringe by Red Rider.  A young, angry Lori Petty versus my favorite movie monologue ever.  Oh, and Madonna is IN. BOTH. MOVIES! Workout of the Day OTM 7 Handstand work 20s on/40s off If possible perform 3 HSPU, then continue to hold for 20 seconds.  If you can only do 2, or 1, do that, then continue to hold.  Or just hold.  Or wall climb then hold. Conditioning Alternating EMOM for 20 Min 1 – 3 Heavy Deadlift – recommended weight 315/225 Min 2 – 3 Clean & Jerks 185/115 These weights are heavy.  They require a lot of weights and barbells.  Find a...Read more

This weekend our challengers wrote down the 3 foods/drinks that were the hardest for them to give up. They had 21 days of a detox sugar diet. Now they have 3 weeks to continue the challenge without restrictions. Kind of. It is still a game, and there is always a winner. The winner will have the most accumulated points. If you fell off the wagon, you are not out of the game. In the next three weeks, if you can keep those 3 foods out of your diet, you will earn an extra 15 points a day, on top of your mobility, hydration, exercise, etc points.  We have already seen weight loss, inches lost and all the good feels of eating clean gained. Habits are formed in 21 days. Imagine how strong those habits will be in 21 more? (66 days of a new behavior makes it a new automatic...Read more

I’m back into the sports movie kind of mood.  Here’s section 3 of 4. Rocky knocks out Kicking and Screaming.  I would pay to watch Rocky punch around any dumb character Will Ferrell wants to play. Bend it Like Beckham squeaks by the highly underrated Creed.  If there is any doubt that I am unbiased, here it is.  I cried in Creed.  Twice.  Once when she told him who his father was and it cut to the title screen.  And once when he got the shorts.  Misting up as I write. A League of Their Own, perhaps the highest ranking female leading sports film, takes down All the Right Movies.  Who would you rather have as a coach? Nickerson (Craig T. Nelson) or Jimmy Dugan (Hanks)? Both guys were huge dicks… In a battle of winter olympic dreams USA! USA! USA! beats Jamaica.  Miracle over Cool Runnings.  Russell over Candy....Read more

One of my favorite call-outs on Facebook is by Coach Wendy – she will be leading the NEW 3:30pm class on Mondays.  “Teachers, moms, dads, all of my friends, I want to invite all of you to my first official CrossFit class as a coach. It’s tomorrow from 3:30-4:30. It’s designed for all abilities, including you. We’ll focus on mobility, strength training, and metabolic conditioning. Bring the kids. They can get homework done before dinner and those evening games. Give yourself one hour devoted to you! Need help with scaling options, nutrition, mobility, etc. Just let us know. Wear exercise shoes and something comfortable. Let me know if you have any questions! Let’s get healthy together! You deserve it. ❤️ CrossFit Oakdale across from TL Davis” Thanks Coach Wendy!! We will do our second week of pressing.  Here is how the protocol works: do 3 working sets of 3 shoulder...Read more

At 10am we will warmup with 7 minutes of bar facing burpees. 🙂 Workout of the Day 5 rounds for time of: 50 double-unders (each) 50-ft. synchronized overhead lunge 50/35 Time cap: 15 minutes Tiebreak: NoneRead more