It looks like from this one that you need to save your grip and move steady, BUT you can’t move slow. This is very similar to 16.2 from last year. Workout of the Day WORKOUT 17.3 Rx’d (Ages 16-54) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225 / 155 lb.) *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245 / 175 lb.) Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265 / 185 lb.)Read more

As Easy As 1, 2, Breathe. I’ve talked about stretching and mobility before, and now I got a few words on breathing.  Ya, we all do it- but could it be done more effectively, especially when under physical, emotional and/or mental stress- hell ya!  The idea of breathe is pretty intense; breathe can allow you to calm your nerves, your heart(rate) and your mind when done effectively. However to absorb such benefits, breathing technique does require practice, and it’s an ongoing practice.  Yoga, meditation and (my addiction) ROMWOD, place a heavy focus on breathing:  it’s amazing how taking a breathe for 8 seconds and releasing for 10 will sink you further into a pose or a stretch or another state of mind.  With the positive response of a good breathing technique, can you imagine how beneficial it would be in the midst of a crazy workout that has spiked your...Read more

This Friday the Friday Night Lights Event is at CrossFit Rapid Fire.  It will be run just like last weekend – first come first serve. Please let us know if you can make it. We have a few people available to attend, but would love to represent. On Friday March 17th (St. Patty’s Day) we will be heading up the hill to CrossFit Sonora…aka the Star Wars Gang:) We always have such a great time getting together with them. I am sure we can celebrate St Patty’s style post WOD. We can carpool up there – so let me know who can make it. The last Friday Night Lights will be at CrossFit Excel and they are planning a post WOD party.  There will be more reminders on that soon:) Workout of the Day Strength 15 Minutes build to a Heavy Snatch – any style 15 Minutes- build to a Heavy...Read more

Tuesday’s workout comes from CrossFit Linchpin.  It’s a play on the classic CrossFit triplet Cindy, a 20 minute AMRAP of 5 Pullups, 10 Pushups, 15 Squats. Workout of the Day “Cindy-ish” 11RFT 7 Pullups 9 Push Press 95/65 11 Wallball Shots 20/14Read more

CrossFit Oakdale is filled with so many cool people who have interesting jobs. Here’s one our fellow cool CFOers, Amie  G.  ALSO – This is Amie’s first Open experience and she did 17.2 twice! just to get some more pull-ups in. She has been a great addition to our CFO family.  How were you introduced to CFO? When did you realize CrossFit was for you?  A  friend from CrossFit Sonora started and loved it and suggested it to me, so I found CrossFit Oakdale. I wanted to do something new and different for me, this was perfect. After my first class I was hooked. The hurt so good feeling after- worth it! What was your first impression ?  This is hard! But so fun! I knew it was something I could do- not nessecarily easy to do, but that I could do.  What do you like best about going to CrossFit Oakdale? I LOVE...Read more