Blog

We are very excited to announce that Christian Acosta will start coaching classes for CrossFit Oakdale! Christian first walked through our doors in 2014. He has participated in the Franniversary AND won a Summer Slam. He is kind, considerate and an amazing mover. We asked him to write up a little bio about himself and he came up with a great one. On a quick side note, every time I look at pictures on Facebook, this album cover for our timeline photos comes up with Christian and Coach Denny’s son Brody. I am guessing this is the Fall of 2014, but I could be wrong. If you need some time to kill, we are close to ten years of pictures on Facebook….check out our albums! My name is Christian Acosta and I am currently a CrossFit level 2 Trainer. My CrossFit Journey started here inside CrossFit Oakdale in the year...
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Workout of the Day “Half Life” AMRAP 20Parking lot run12 Alternating Single Leg Toes to Bar3 Wall Climbs
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We will begin the second phase of the Ben Smith Squat Program this week. The program changes slightly, in that instead of going up and getting heavier and heavier, you will work heavy in smaller sets. Then, drop the weight a bit a do MORE reps. Monday, it’s heavy 3s, then a drop set at 6s. On Friday, it’s heavy 2s and drop sets at 5. The warm up sets are essentially the same. I have provided percentages for the heavy sets. Feel free to use these numbers, but the option to go up a bit is there. In the Ben Smith program, he provides a little more room to make some weight decisions, going heavier if you so choose. Like phase 1, let me suggest being conservative here, and letting the program build. Please re-read Denny’s post on phase 2. He really got after it on the heavy sets,...
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At 10am we will start with rope climbs, do the workout and finish off with some sled pushes! Classes at 9 and 10am! Workout of the Day “Barmanda” 9-7-5Bar MuscleupsSquat Clean 185/125
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We will be back to the Ben Smith Squat Program on Monday – week 7 through 12. In the meantime, lets test some leg and core stuff. In both the quarterfinals and the age group online qualifier, all athletes tested the 4RM Front Squat. It’s a brilliant little test, because no one really knows it. There is a 20 minute cap, but it might as well be a 3 minute cap. Once you truly hit your 4RM, you ain’t lifting anything after it. The lift was weird. I made a tough 287, about 15 minutes in, then I attempted 299. 1 and 2 were not a problem. Rep 3 was tough. On my 4th squat at 299, I hit a brick wall about 95% from the top of the rep. I have never missed a squat at the top – I always get buried at the bottom. I just ran...
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