Did you miss us last Saturday? This weekend is the regularly scheduled show. Come on in, bring a friend if you want to share the fun times of Saturday mornings at CrossFit Oakdale – we would LOVE to meet them!   Workout of the Day Strength Deadlift – 2 second pause below the knee 3 Sets of 5 @ 55% 3 Sets of 3 @ 65% 3 Sets of 2 @ 70% Conditioning 5 Rounds for Time 20 Dumbbell Front Squats 50/35 10 Chest to Bar Pull-ups      Read more

I saw sweet idea for a Thruster ladder from CrossFit Merced on the ‘gram the other day.  Here’s what I want to do Saturday – rope climbs and Thruster ladder. To practice rope climbs, please dress for it.  Wear socks, leggings, tights, sweats or anything that will keep the skin on your legs covered. Workout of the Day OTM 5 Handstand Work 30 seconds on, 30 seconds off Conditioning 9 RFT 15 Box Jumps 24/20 12 Hand Release Pushups 9 Toes to BarRead more

I am a nerd for sleep. This podcast hits on meditation, melatonin, good sleep hygiene and other ways to maximize your rest time. Unfortunately, if you aren’t getting enough sleep, it can increase health problems in the present and the future.  One of the big points for me was the use of sleep as a preventative measure for Alzheimers. Alison and I have a routine of dimming the lights, aromatherapy, drinking tea and … getting a restful night’s sleep. Now that I think about it…get out of our bedroom you perv’s. Listen to the podcast.   Workout of the Day Strength Front Squat 10@55% 10@60% 7@65% 7@70% 3@75% 3@80% Conditioning AMRAP 14  Parking Lot Run 12 Burpees to PlateRead more

We called out to you last week to help us gather items for those in Sonoma affected by the fires and you responded! Thanks to all who donated items – new and used – that will help out. ` On November 4th, we will be having a Fall Fest Fundraiser for Breast Cancer. There will be boutique stores, wine pairing information sessions, crafts and more! This event will be from 1pm-4pm. More information to come! Workout of the Day For Time 30 Power Clean 95/65 30 Power Cleans 135/85 30 Power Cleans 185/115 18 MinutesRead more

A good group of CFO’ers got to hang out with Charles Shipman.  “Uncle Charles” brought a ton of knowledge, experience and deep thoughts on weightlifting. Scattered around the knowledge bombs, June, Lizzie (Canadian) and Sarah all PR’ed on their Snatch and Sarah also PR’ed her Clean and Jerk.  This is week 6 of 8 for our current strength cycle.  Next week we will make a small jump on all the lifts.  I think you will agree these percentages and the lifts have been challenging.  The 10s and 7s, especially the second set of each, have been really tough.  Those sets of 3 almost seem like a relief. For the #cfo100 Burpee challenge, I’m going to start throwing in some quick sprint work every few days.  With 30 days to go, let’s put some speed on that efficiency. For the CFO Squat Club, I posted the recommended work on the calendar...Read more