I haven’t done a Headspace update in quite awhile.  If you haven’t listened to me drone on about it, Headspace is a meditation app.  It provides teaching and guided meditations.  Their goal is simple: to make the world a better place by making people happier and healthier through mindfulness. Mindfulness is simply awareness of the present moment, without judgement.  Headspace, with Andy, a former Buddhist monk, guides you through meditations with durations of 3-20 minutes. There are a TON of subjects available. The different “packs” could keep you sitting quietly for months.  Subjects like anxiety, sleep, creativity and focus are some of the first that I tried. I basically learned about Headspace on a recommendation by Denny, and I started that day.  Sitting quietly, for the first time in years, with Andy “guiding” me, I experienced a quiet mind, maybe for the first time in my life. I haven’t missed...Read more

We had a TON of Pos last week!  We will keep the mojo going on Monday with the Bench Press and Tuesday with the Front Squat.  We will follow those heavy days with a double test:  we will close out the #cfo100 Burpee challenge. For those of you who are still hanging, Wednesday is the end the 100 Burpee challenge.  Let’s give our Centurians some support by doing 100 Burpees with them. Saturday, November 18th, we will finish up the Whole Life Challenge with the final workout and measurements. Workout of the Day Strength/Skill Bench Press Build to a heavy single Conditioning 5 RFT 5 Left Arm DB Power Snatch 50/35 5 Left Arm DB Push Press 5 Right Arm DB Power Snatch 5 Right Arm DB Push Press 10 Pullups 12 minute capRead more

CrossFit Oakdale will be closed for the Veteran’s Day weekend.  We will have normal class times, including 5:30am on Friday – and a Hero Workout to boot! I counted 48 Pos on the board on Thursday.  The current strength program has worked great, but so have you.  No program is worth a damn if the effort isn’t there.  And you guys have been putting it forth.  We will test the Bench and Front Squat next week – lets keep the PR train rolling! Workout of the Day “Badger” 3 RFT 30 Squat Cleans 95/65 30 Pullups 800m Run Scaled “Badger” 3 RFT 20 Power Cleans 95/65 20 Kettlebell Swings 53/35 400m RunRead more

Thursday we will test our 1RM Deadlift, and then some other stuff.  Here’s what it should look like: to pull your 1RM Deadlift, you should be very warm and your central nervous system should be fired up and ready to go.  Spend a few minutes stretching, but quickly get into moving those hips and hamstrings powerfully.  Banded good mornings, kettlebell swings, powerful rowing and others are excellent ways to get your body ready for the big weight to come. We will spend 20 minutes or so on the Deadlift, then move onto the other lifts.   As you warm up, use a perfect set up, and focus on keeping the bar close, and pull that bar fast.  Coaches will be watching when the bar gets heavy.  Here’s what they will be looking for: No ratcheting!  If you pull the bar, and it slows to the point that you begin to...Read more

On the Minute (each line is a new minute) 3 Burpees  3 Burpees, 2 Power Cleans 135/95 3 Burpees, 2 Power Cleans, 1 Thruster 4 Burpees 4 Burpees, 3 Power Cleans 135/95 4 Burpees, 3 Power Cleans, 2 Thrusters 5 Burpees 5 Burpees, 4 Power Cleans 135/95 5 Burpees, 4 Power Cleans, 3 Thrusters If you complete the last round, your next rounds will be 5 Burpees, 5 Power Cleans, 5 Thrusters for the next rounds until you can’t complete. If you fail within 6 minutes, rest 1 minute then start over.Read more