A quick note on the Clean and Jerk Complex.  I know personally, recipe I jumped weight, making this a bit heavy.  I started week 1 at 195, and jumped to 205.  My foot work felt sloppy.  So instead of just going heavier, I am going to drop the weight down to 185 and focus on perfect mechanics. There is no shame in dropping the weight in an effort to refine your movement.  That being said, don’t be afraid to challenge yourself.  If the weight after the first 3 sets feels snappy and solid, make a 5 pound jump. Workout of the Day Strength/Skill Clean/Push Press/Push Jerk/Split Jerk Complex 6 sets of this complex after a good warm up.  Conditioning AMRAP 14 4 Power Cleans 135/85 5 Box Jump and Over 24/20 6 Push Press Left Arm 45/35 6 Push Press Right Arm 45/35 5 Box Jump and OverRead more

I’ve made some slight adjustments to the strength program.  I’ve added a heavy 5 on the Front Squat and some pulling after each set. We are in week 4 of 6 on the current cycle.  We will make some adjustments to the movements over the next 6 weeks, pilule but we will continue with similar concepts (2 days of squatting, tadalafil 2 days of Oly work). This week – Front Squat on Monday, page Clean and Press/Jerk/Split on Tuesday, Back Squat on Thursday and 2 Position Snatch on Friday. I have a crazy version of “Angie” planned for Wednesday.  If you like straightening your arms in the days after, you will need to plan accordingly.  I will offer many ideas on how to scale this beast on Tuesday night. Workout of the Day Strength/Skill Front Squat Build to a heavy single in 15 minutes.  With an additional 5 minutes (for...Read more

  Workout of the Day Strength Front Squat Take 15 Minutes to build to a heavy. If it feels good, pharmacy go for it! Conditioning 5 RFT 9 Thrusters 95/65 9 PullupsRead more

Just in case you missed it! This is week 2 of our Christmas in July promotion. This week we are offering 1 Free month of Unlimited CrossFit Oakdale Classes with the purchase of 3 Introductory sessions. These are great gifts for friends and family who keep telling you how A-MAZING you look. The other option is BOGO (Buy One Get One) on Punch Cards – another great gift. 10 Classes for $135…but BOGO means 20 classes for $135.  $75 for the 5 class punch card really gets you 10 classes for $75.  This promo is valid through Saturday. Workout of the Day Strength 2 Position Snatch 6 sets of Snatch from the Mid Thigh then from the Ground We went at 60% last week. If that was not smooth like butta’ do not add weight. Training times are times to work on perfecting movement – fast under the bar. Maybe...Read more

This is an oldie, pill but a goodie – it was a qualifier workout for the OC Throwdown.  It’s from way back in the olden days of 2011. Workout of the Day 5RFT 8 Bar Facing Burpees 8 Deadlift 225/155 8 Toes to BarRead more