This week, more about and into next, # dosage we will begin our next strength cycle.  We will focus on the power lifts, the back squat, the deadlift and the press.  These will be relatively simple programs, building to 5 reps lifts, and working up slowly. This was the first weekend of the Whole Life Challenge. There is still time to register if you haven’t done it yet. Registration closes on the 24th. Join us- You will have 41 others to commiserate and celebrate with! Workout of the Day Strength/Skill Split Jerk Take 20 minutes to build to a 1RM. Work from the rack. Conditioning AMRAP 10 8 Medicine Ball Cleans 20/14 10 Pushups 12 Kettlebell Swings 53/35Read more

CrossFit at 9am and 10am At 9 we will make up the WLC WOD. AMRAP 10 3 Squats 3 Burpees Down and Back Run Reps keep going up by 3s… This will be followed by AMRAP 10 1 Deadlift 315/225 5 Wallball Shots 20/14 AT 10am Deadlift Holleyman 30 RFT 1 Deadlift 335/235 3 Handstand Pushups 5 Wallball Shots 20/14Read more

CrossFit Merced Haiti Decathalon This is a great event for CrossFit Oakdale athletes to get some competition in.  It’s local, more about it’s one workout, # order and we’ll be done fast.  Anthony and the folks at CrossFit Merced put on a great competition.  Let’s make the trip! A quick note – the first Haiti Decathalon was designed as a fundraiser by Ericlee Gilmore, who died in 2014 from cancer.  So, it’s a good competition for a good cause. Workout of the Day Death by Box Jump and Hang Power Snatch In the first minute, do 1 Box Jump 24/20 an 1 Hang Power Snatch 75/53 In the second minute, do 2 Box Jump 24/20 an 2 Hang Power Snatch Keep going until you cannot complete the required work in a given minute Once you time out, rest for 3 minutes, then perform Death by Burpee Box Jump and Over...Read more

As previously discussed, decease Thursdays WOD will be slightly different than usual.  Instead of setting an “RX” or prescribed weight, healing you will use 50% of your Deadlift 1RM for the Jerks. After doing Tuesday’s WOD, pills where we used this weight for the same number of Cleans, you can expect to put big weight overhead, this time with a bunch of Pullups thrown in for good measure.  From my experience, the Clean WOD was challenging, and in all honesty, humbling. First, think about the weight you intend to use for the Jerks.  Since there is no prescribed weight, just a measure of your 1RM, don’t feel pressure to go to heavy just to earn that RX.  If you have a great Deadlift but are concerned with the Jerks, use 40%.  Ot take it lower. Next, once you have set a weight, I would recommend being able to do at...Read more

Tomorrow evening, illness Wednesday night at 7:30pm is the first get together of the  Knitting Club. We will be meeting at the Oakdale Veterinary Group – 20 South Stearns Road. If you have experience, we will be knitting some “knockers”. That’s right – prosthetic breasts  that will be donated in February  to women who have undergone mastectomies. You can read more at the Knitted Knockers website. If you have no experience, we will give a tutorial on basic knitting. Since this event is happening after dinner, there will not be a meal per se. If you would like to bring after dinner snacks, feel free! And remember the Whole Life Challenge is coming up so more chocolate more better. Speaking of the Challenge…The Whole Life Challenge begins on Saturday. We will be kicking off the event on Friday the 15th at 6:30pm. Measurements, Photos and the baseline WOD will take place...Read more