So, this web next week will be adjusted as things are a little slow for the holidays.  We will only have a 9am hero workout on Monday, page 12/26.  For the remainder of the week, page there will be no 6:30pm classes. Workout of the Day Gymnastics Strength/Skill OTM 10 5 Strict Pullup 5 Dips Conditioning 5 Rounds for Reps 45 Sec – Row for Calories 15 Sec – Rest/Transition 45 Sec – Shoulder Press 75/55 15 Sec – Rest/Transition make sure you reset your Rower each timeRead more

The end of the year is upon us and that seems to lead to reflection for most people. It has been quite the year – everyone has their highs and lows, their great moments and the not so great. In reflecting on my year I thought long and hard about the people who have brought joy to my life. CrossFit Oakdale Peeps who hit milestones like the first WOD, first Open, first Whole Life Challenge make me smile. All of you – whether you are there every night no matter how high or low the temperature is AND those who we see even once or twice a year – make me smile. One of my favorite groups of people who make me smile are our Coaches.  I am not sure if you all know this but they have day jobs. This is their extracurricular and they are really good at...Read more

Excellent video from Barbell Shrugged on the Glute Ham Raise.  Now that we have enough GHD to use in class warm up, if not workouts, we want to get as much out of the tool as possible.  As a society, we are frontal fixated, and we get that way on the GHD machine.  Basically, we do a a lot of sit ups.  There is a good reason for this – pulling the barbell is an extension of the hip.  We do it thousands of times a week whilst enacting, cleaning, deadlifting, swinging an object, jumping.  We rarely flex the hip – that why the GHD situps is so nice to sprinkle in when we can. The Glute Ham Raise is another tool to strength our hamstrings, butt and more.  It’s an excellent warm up or a great accessory piece post session.  But, it’s powerful juju.  Keep sets small, like 5...Read more

We will have a normal schedule this week, as Christmas falls on a Sunday.  Back Squat on Monday, HS work on Tuesday.  Next week will be our final week of the Back Squat progression. In the new year, we will do a 5 RM Back Squat build, a 2RM Front Squat build and heavy Snatch work weekly. The conditioning workout is simple movements.  For the pushups, there will be a little twist.  Men grab 2 45# plates, ladies grab 2 25#s.  You put your hands on the plates, and it will create a deficit for your pushups.  If you are (very) familiar with GHD situps, you may do them. Also, I will be posting some optional extra work.  These will be short OTMs that will get you ready for the type of stuff we will see in the Open, which is 2 months or so away. Workout of the Day...Read more

Don’t forget, the Christmas party starts at 5:30pm.  CrossFit at 9am and 10am. Workout of the Day 21-15-9 Power Cleans 135/95 Sit-up Rest 5 min 18-15-12 Power Cleans 155/105 Toes to Bar Rest 5 12-9-6 Power Cleans 185/115 Bar Facing Burpee At 10am, the 135/95 piece will be coupled with GHD situps.  The 185/115 piece will be coupled with Muscle Ups.Read more