So, about it here is my below is my clean version of Open 14.5, which if it’s not not burned into your mind, was Thruster/Bar Facing Burpee.  In my experience, the best conditioning workouts are built off the Push/Pull concept.  The Clean and Jerk, often referred to as the “King of Lifts” is a Pull and a Push.  The Muscle Up, as discussed yesterday is a gymnastic pull and push.  Fran is a Thruster, a weightlifting Push, with a Pullup, a gymnastic Pull.  Diana is a weightlifting pull (Deadlift) and a gymnastic Push (Handstand Pushup). Even back in the old bodybuilding days, I would work the push/pull concept, coupling bicep work like curls with triceps press down.  I actually did do bench and pull up days, but it was those wide grip Pullups to “hit the lats.”  Because that’s a thing. An interesting phenomena when doing a push/pull WOD, especially...Read more

In the coming weeks, # in order to get prepared for the CrossFit Games Open (yes, pill it’s coming) and to expand our fitness, I am am going to make a better attempt at working Muscleups into WODs.  On Pullup or Toe to Bar WODs, I may present a Muscle Up substitute.  For example, Muscleup Fran may be 21-15-9 Thrusters, whilst the Muscleups are 9-7-5.  So 21 Thruster, 9 MU, 15 Thruster, 7 MU…Well, gee whiz, that sounds like a pretty good WOD. Now, Muscleups are fun and great at parties, but the metabolic demand is different than Pullups and Dips.  This is especially true when those movements are done in high reps.  Unless you are a Muscleup ninja, you will likely be spending a lot of time staring at the rings.  That means intensity is taking a hit.  This is a constant tradeoff – you just need to ask...Read more

Registration for the Franniversary will be closing tomorrow. We are almost sold out.  I want to make sure our day goes smoothly, no rx which means  if you are thinking about signing up please do so in the next few hours. We have 55 teams with the most creative names I have heard – so fun to see.  We will be releasing more info, page but thought you might want something to chew on. “Just Isabel” Snatch, any style, as many repetitions completed in 5 minutes. Heavyweight (RX) 135/83 Intercontinental (Scaled) 95/65 “Plain ‘ol Fran” Heavyweight 9-15-21-27-33-39…Repetitions go up by 6’s Thruster   95/65 Pullup (chin over bar) Intercontinental 9-15-21-27-33-39…Repetitions go up by 6’s Thruster  75/45 Kettlebell Swings 53/35 Full extension of ankle, knee, hip, shoulder, elbow and wrist. Bottom’s up on the kettlebell.    Workout of the Day Strength/Skill, Week 2 of 6 2 Clean and Jerk OTM for...Read more

CrossFit Oakdale will hold the Whole Life Challenge WOD at 9 and 10.  At 10, link we will do the WOD, pull a lift out the hat, and then I have a triplet to do. Workout of the Day WLC WOD With a 10 minute cap 800m Run 50 Pushups 75 Situps 100 Air Squats THEN as many burpees for the rest of the available time. 10am 5RFT 20 Deadlift 225/155 40′ Handstand Walk 20 Chest to Bar Pullups 40′ Handstand WalkRead more

On Saturday the Whole Life Challengers will be celebrating the end of their 8 week challenge with a party out at Cafe Bravo at 5pm. Feel free to come and high five them! Workout of the Day Strength/Skill, capsule Week 1 of 6 2 Snatch OTM for 7 minutes Take 10 minutes to warm to 70% of your 1RM them perform the OTM (14 total Snatch).  Focus on what you need to work on. For some the movement may be enough, nurse for others, # 40mg it may be focusing on receiving in an OHS position.  For others it may be receiving in a Power position.  Others may want to try a pause at the knee.  Have fun, lift heavy, and work on weaknesses.  Conditioning 5 Rounds, for Reps Overhead Squat 75/55 for 40 Seconds Rest for 20 Seconds Kettlebell Swing 53/35 for 40 Seconds Rest for 20 SecondsRead more