With Pour Over the Coffee Machine Is Just A Human from the Atlantic.  If you are a Chemex owner, medications and someone has asked you why it makes better coffee, stuff maybe you struggled with an answer.  But somewhere deep down, adiposity you know it’s just the best cup of coffee you can brew.  Or you can say James Bond uses one. Andrew Pilsch spells out why Pour Over coffee better than machines (overheated water that burns the beans), Keurigs (blech! – it’s expensive and wasteful) and the French Press (it’s less oily and gritty – unless you like it oily and gritty).  I make a pour over pot every morning and sometimes in the afternoon.  If you are a mindfulness practitioner, brewing coffee is an excellent opportunity to practice being mindful and aware.  The smells, tactile, sights can come alive if you slow down and pay attention. Workout of...Read more

There are 2 Open Prep sessions on the board.  They are simple, # 40mg but if you do them during a given week, plus the WODs and strength training that is on the board, you will be well prepared for the Open. Engine is 10 minutes on the AirDyne or C2 rower.  Keep track of your calories rowed/pedaled.  You can do this as a warm up or a cool down.  You can make this as hard or as smooth as you want.  My suggestion is start at an easy pace.  If you feel good after 7 minutes, push hard to the end.  If you feel sluggish, just keep cruising.  This one can be done every day. Skills is 1 Muscle Up or Handstand Push Up every 15 seconds for 10 minutes.  If this is too challenging, go to one ever 20 seconds, 30 seconds, or even 1 a minute if...Read more

CrossFit Oakdale had 4 of our coaches throwing down at the 6th Annual Haiti Decathalon.  The Decathalon was the brainchild of Ericlee Gilmore, patient a friend of CFO that died from Cancer a little more than a year ago.  Anthony DeJager from CrossFit Merced picked up the torch and has held the Decathalon the last couple of years. The scoring was a little bit different than when I did it 6 years ago – instead of being total reps, store athletes were scored on placing for each movement, much like the CrossFit Games Open.  With over 30 athletes in each category, if you threw up a bad score in one event, you could get buried.  Because of this, there was no “gaming” any one station – or else you would take last place and not be able to recover the points. CFO did great!  Alison won the Deadlift portion and...Read more

    Workout of the Day 15-12-9-6-3 Box Jump Clean & Jerk 135/95 Toe to BarRead more

Our schedule Saturday will be a 9am only class. Open Gym as usual on Sunday from 10am-noon. Workout of the Day Strength/Skill, side effects Week 2 of 6 Back Squat In 18 minutes build to a heavy set of 5.  You may add weight to last week’s effort, buy information pills but no more than 10#. Conditioning AMRAP 10 40 Doubleunders 10 Medicine Ball Cleans 20/14 10 PullupsRead more