Don’t forget to RSVP for Fight Gone Bad! We are only having one class at 9am, but will run heats.  Workout of the Day Strength/Skill 2 Position Snatch Work to a heavy set in in 15 minutes.  Go from position 1.5 and 2.5 – just above the knee and just below the knee.  After the 15 minutes, take 5 minutes to try a heavy Snatch, any style. Conditioning AMRAP 12 9 Burpees to Touch 6″ 35 DoubleunderRead more

Wednesday’s workout is an alternating EMOM – one minute is a moderately heavy back squat – the other is a moderately heavy touch and go power clean.  Denny came up with this in one of his early morning Outlaw Country music filled sessions.  He used the strength training we do on Monday’s and EMOM’ed it out. The idea is to use your 60% Back Squat and about 60% of your 1RM Clean – but I am setting the numbers.  The back squat should take about 15-20 seconds and the cleans less than 10.  Because the loads are relatively heavy, you will need maximize your rest.  That may mean sitting down. For the Power Cleans, Touch and Go is the goal. That means hanging onto the bar and using the stretch shortening cycle to “bounce” out of the bottom, or third, position.  Keep the bar close on the way down! If...Read more

We are in week 3 of 6 of the current strength cycle.  On Wednesday we will do a heavy EMOM from the mind of Denny – it’s a play on our current Monday strength progression. Thursday we will Snatch and Friday is Deadlift and Bench. On Saturday, we will do Fight Gone Bad, or FGB.  FGB is a classic CrossFit workout. It’s light, and you move (hopefully) the entire time.  The movements are simple: box jump, push press, sumo deadlift high pull, wall ball shots and rowing for calories. We want to that this like the Open.  Everyone should have a judge, as it’s nearly impossible to score yourself on this workout.  We will do a warm up and workout review at 9, and begin heats at 9:30 and run through until we are done.  If you have not done FGB, take the opportunity to exercise to the point of...Read more

CrossFit Oakdale traveled to Reedley, CA to compete in the GnarDog Throwdown.  Amie and Jessica, Chalk Dirty to Me, competed in the scaled division and Bryce and Jack,  Don’t Blow Your WOD, competed in the RX division.  GnarDog has a great gym with a great community.  They have been wonderful supporters of our competitions in Oakdale, and they put on a first rate event. Our folks competed in 3 brutal events: a TTB/DB Snatch lactic burner, a Clean/Overhead or HS Walk, into a mile run or a 2k, row, into a barbell complex.  Finally, they finished with Bike/Burpee Box Jump/Muscle Up or Pull-up sprint. The workouts were well programmed and the day was well run. Jack was very strong through some of the barbell work, moving the bar as well as some of the best athletes in a stacked field.  Bryce PR’ed his muscle up and gutted out a 7:00...Read more

For you cardio junkies – this weeks challenge is a 5k row.  In the video below, this handsome Englishman talks about how to row a 5k for MORE THAN 9 MINUTES!?!? Lots of good stuff, preparation, set up, pacing and the mental aspects of rowing are discusses. Friday is 2 lifts – the deadlift and the bench – so this would be an excellent time to take 30 minutes to get breathing and pulling. Workout of the Day Deadlift 5 sets of 3, 70% 1RM Bench Press 3-3-3Read more