An absolutely massive human, this Brandon Lilly, more about who created the Cube, talks training.  There will be a rundown of the CrossFit Oakdale Open Door Series on Monday night.  We have some housekeeping on the upcoming strength program – the Cube.  The program will last 9 weeks, with a 10th week for testing. We used the Cube method in 2014 to excellent results.  I’m looking forward to seeing what people can do, especially after nearly 50 PRs last week. For the first 3 weeks, we will Bench Press on Monday, Deadlift on Wednesday and Back Squat on Fridays.  There are 3 types of sessions – heavy, repetition and explosive days.  On heavy days, you will perform 5 sets of 2 at 80% of 1RM.  On rep days, you will perform a set of 8-12 reps at 70% of 1RM.  Think of this as a max unbroken set.  On explosive...Read more

No classes to tomorrow – we are doing the Open Door Total.  Registration starts at 7:15, pills athlete briefing at 8, buy first heat goes at 8:30. Come in and cheer on our athletes! Workout of the Day With a continuously running 20 minute clock 5 Minute AMRAP 5 Pullups 10 Pushups 15 Air squats 5 Minute to establish Snatch 5 Minute AMRAP 5 Pullups 10 Pushups 15 Air squats 5 Minute to establish a Clean and JerkRead more

Don’t forget if you ran on Wednesday you will row. And if you rowed you get to….that’s right! RUN! Brian will be running…or he will be dead to himself.  Workout of the Day Strength/Skill Back Squat In 25 minutes, medical build to a max effort Back Squat Conditioning Run TL Davis 2 times or Row 2kRead more

So, stomach here are my moments that stuck out in the Open.  This is like an Oscars speech.  I know I probably forgot something amazing, cost but that’s your fault!  Too many impressive things happened.  First, I had a blast watching everyone get after it this year.  I had the pleasure of judging Orlando on 3 of the WODs.  When the going got tough, I would lean in a give him a word or encouragement.  He would give me a slow, upset face, like when the Wile E. Coyote would hang for a second before falling off the cliff and look at the camera. 16.1 was tied for the longest workout in Open history, had a new movement in the Overhead walking lunge, and was the most logistically challenging workout in Open history.  I fell like this could open the door to shuttle runs and hand standing walking in the...Read more

I’m taking a break from the Open recap to discuss the programming for the week.  We will working to a heavy, help or max effort single, remedy on the Deadlift Wednesday and the Back Squat on Friday. Following both efforts – the workout will be the same – you can choose between a 2 thousand meter row or to run the TL Davis loop for time twice.  If you come in Wednesday and you run, capsule on Friday you should row, or vice versa. If the idea of either of these workouts seem terrible to you, you probably need to come in. If you have never done a 2k row, it’s probably the easiest thing you can do in CrossFit.  I’m totally lying.  For pacing – most guys can hold a 2:00 per 500m pace, most ladies can hold a 2:15 per 500m.  Almost every second under that set pace...Read more