Nice little video on the close grip bench press.  We will use this lift for the next 6 weeks for 3 heavy sets of 5.  I like the bench for making the shoulder and upper body nice and strong.  I really like the close grip because it translates so well into the dip from a muscle up, pushups and even burpees. Workout of the Day Deadlift Build to heavy single in 25 minutes. Close Grip Bench Press 3 sets of 5Read more

Congrats to Jessica S!  She passed here CrossFit Level 1 this weekend and is a newly minted, Certified CrossFit Trainer.  We look forward to her joining the CFO coaching team and sharing her knowledge! I’ve offered some options for a gymnastics heavy workout.  There may be some inside options you like to try – like handstand kickups every 5 feet – or pullups for C2B.  Ask a coach what options may work best for you. 25 minute cap for all the work. Workout of the Day 10 Rounds 5 Chest to Bar Pullups 25′ Handstand Walk 5 Toes to Bar 25′ Handstand Walk Rest 1 minute after each round Scaled  10 Rounds 5 Jumping Pullups 25′ Bear Crawl 5 Hanging Knee Raises 25′ Bear Crawl Rest 1 minute after each round Advanced 10 Rounds 3 Ring Muscle Ups 25′ Handstand Walk 3 Bar Muscle Ups 25′ Handstand Walk Rest 1...Read more

If you haven’t seen the news on Facebook, a few members of CrossFit Oakdale will be competing in the online qualifiers for the Granite Games. To sign up, click HERE. Remember the Open? It will be just like that. 3 weeks of workouts, they can be done RX, Intermediate or Scaled. This is great prep for the Royal Rumble in August (the 18th). This is our FOURTH Annual Summer Slam – individual competition at CrossFit Oakdale. The Royal Rumble will be 3 workouts – a barbell battle, a cardio/core smash, and a gymnastics floater.  If you earn a spot in the finals, you will get an opportunity to show your strength and earn the title of King and Queen of the Royal Rumble.                 Workout of the Day AMRAP 30 Parking Lot Run 11 Power Clean 95/65 11 Front Squat 95/65 22 Kettlebell...Read more

So, I don’t know anything about this person, except she seems pretty fit.  But this video illustrates exactly what I learned watching this workout over and over. I missed the first week of Regionals on the internet, but I watched a ton of weeks 2 and 3.  I cannot contain my joy at how good regionals have become – from the level of production, the story the workouts tell, the coverage (especially in the Pacific) and they way the tests have evolved. The workouts put on a show while showing strengths, exposing weaknesses and highlighting pacing strategies. I watched every covered heat of Event 4, which is a lot of Snatch and Burpee.  Yes, I am a nerd.  I wanted to make a workout that worked for the gym, taught the lessons learned, while jacking intensity through the roof. The beauty of this one is it starts heavy, and gets...Read more

Alison and I were away last week – it was great to see a TON of PRs on the 3 rep work.  We will keep the heavy work going this week, but now we will work some 1 rep max.  Monday will be the Back Squat, Friday will be the Deadlift.  Like the 3RM, there is a bit of strategy involved in both of these lifts, but you should be familiar with your self and be able to set up a good game plan. As always, have a target lift in mind.  I recommend small, light sets, then when you get to 60-70% of you goal, working singles and taking rest.  I do not recommend in the lead up doing an 80%, 85%, 90%, 95%, then your PR lift.  I would be nice and warm, then go for 85%, rest 92-ish, rest, then go for my big numbers. If you...Read more