I’ve had the pleasure of a take home work car for the last 14 years.  For the last 7 years of so, I’ve chosen a van – with heavy duty tint.  I get to drive around in interesting neighborhoods and talk to fascinating people. Here’s the problem with my urban assault vehicle – it’s heavy!  I found this out last week in Chowchilla as I drove to Fresno.  My engine started actin g funny in Chowchilla and by the time I hit Madera, I was driving on the shoulder of 99 at 30 MPH at about 5,000RPM.  I have another office in North Fresno, so I got set up with a trade out.  As I slowly chugged over there, the speed got lower and the RPMs got higher.  By the time I made it to North Fresno, I had 2 miles to go to the office, but some major intersections...Read more

Friday night will be Holiday Bunco! Everyone lady is welcome! Bring a friend, just let us know so we can make sure there are enough rockin’ ladies to play. $11 to play, bring a snack to share and BYOB. If you would like to participate in the White Elephant, it is a $25 maximum value gift. Starts at 7pm but game play will start around 7:30-8pm. Workout of the Day 50-35-20 Double Under Toe to Bar Wall Ball 20/14 Read more

***If you bought a gift for a child from the Angel Tree, please bring it in tomorrow*** CrossFit Oakdale held a Self Defense Seminar on Saturday.  5:30am warrior Brett showed some basics skills, tactics and awareness drills to keep us safe in the modern world. Now, if you are talking self defense, you are going to have to think about protecting yourself from getting punched, or potentially punching someone.  To do this effectively, you are probably going to want to assume some kind of stance.  In almost any type of ready stance, you are going to set up with your power leg back.  Except in weightlifting – there your power leg normally goes forward. Alison commented how strange it was to take a stance so different from her Split Jerk stance.  Well, folks lets fix that. We will follow our Clean and Jerks Progression, except when you do you Clean...Read more

For Tuesday, we’ll be pulling.  All freaking day! I really enjoyed the Deadlift/Power Clean day from a few weeks ago.  I PR’ed my Power Clean after pull more than 400 off the ground.  I doubt an Olympic weightlifting coach would recommend pulling real heavy before pulling really heavy – but we are Olympic weightlifters.  We USE weightlifting to suit our fitness needs. The heavy pulling set me up nicely for the longer, powerful pull of the Clean.  Instead of a switch grip, which is likely the best for a max effort deadlift, you will have 15 minutes to pull a max effort Clean Grip Deadlift.  This will be a tight 15 minute window, flowing directly in 15 minutes to establish a heavy Power Clean. For the workout, I highly recommend you have a judge, or someone to count for you.  The intensity we are looking for is somewhere between John...Read more

On Friday, the 15th, we will be holding our Annual Holiday Bunco Evening. This is fully complete with a White Elephant Game. The maximum value for the gift is $25. If you have friends who would like to come, let Alison know. There will be a sign up sheet at the front desk. It is $11 to play, bring a item to share and your own drinks. Get Ready to Roll! Workout of the Day Strength Back Squat 5 x 5 @60% Conditioning 5 RFT 30 Kettlebell Swings 53/35 15 Box Jump Up and Step Down 24/20  Read more