Following the CrossFit Total, clinic be aware of your soreness levels, especially your lower back.  Personally, I have experienced back tightness following the Total, as you have just gone to the strength well 3 times.  We are going to keep the heavy lifting not quite so heavy this week.  We will intro the new Clean and Jerk and Snatch Complexes that we will be using for the next 4 weeks on Wednesday and Friday.  This will be Zero week for the Strength cycle, meaning it won’t count, or it really will be 5 weeks or, well, I don’t know what Zero Week means.  It’s an extra week of lifting.  In the Army, they always put an extra week on the front end of a training cycle and called it Zero Week.  It usually meant you stood around a lot and it sucked.  This won’t suck, because lifting heavy never sucks. ...Read more

For the 23 members of the Whole Life Challenge, medications week 1 brings changes in many daily habits. They are changing their diet, cure adding in exercise, treatment mobility, supplementation and hydration. The last two parts deal with reflection and a lifestyle challenge. The lifestyle challenge will change every week. They got hit with MEDITATION for the first week. We know a little bit about that! Most of our team has downloaded the Headspace App. It comes with 10 free days  – helping you ease your way in. Brian says it is like having a monk in your pocket.  If you are looking to add in some peaceful time to your day, meditation is the perfect solution. 10 minutes of quiet breathing and focus can clear the mind and warm the heart. But where do we start? What do you do if you get distracted? What about when I fall...Read more

Tomorrow is the Lift Up Autism Fundraiser at 9am. We will be doing a quick little finisher after the fundraiser if you want to stick around for Saturday morning fun.  You can still sign up online tonight or online at the gym tomorrow. The t-shirts  are awesome as usual and the money will go to a great place. Open your hearts and your wallets. Raffle tickets are $1 each or 16 for $10. Prize – one free month of CrossFit Oakdale!   9am “Luke” 5 MIN AMRAP 4 Power Cleans: 155 lbs.  men/105 lbs. women 24 Double Unders 10 Pull-Ups   We will talk about modifications if need be. Read more

Paleo or Zone from CrossFit Invictus.  As we begin the Whole Life Challenge, page which is a Paleo challenge, I recommend keeping an eye on Zone portions.  Whether you are an experienced Zone eater or you have only heard of the Zone through some of the WLC sessions, do yourself a favor and re-familiarize yourself with the Zone concepts: understand the macros (Protein, Carbs and Fat), understand the portions (Protein 30%, Fat 30%, Carbs 40%), and understand the timing of meals.  If Paleo is about food quality, the Zone is about food quantity and timing.  The Zone treats food as medicine.  As you delve in the Paleo diet, and eat Paleo approved foods, an understanding of the macros and portions may leave you feeling full longer. From experience being on Paleo challenges, eating a whole jar of macadamia nuts, or a 3 steaks, or 2 bags of spinach may scratch...Read more

If you are stuck, clinic stagnated or just in a rut you might have realized that things need to change. Maybe 7 habits in your life need to change. We are coming up on our Whole Life Challenge. It starts September 19th and will run over the 8 weeks to follow. There are three different levels to commit to. If you feel like you need a change, there your lifts and weights have plateaued, visit join us in the Whole Life Challenge! This picture was too cute not to share with the world. Brody is in 1st grade and crushed a deadlift/burpee workout on Tuesday. If you have a little one who could benefit from some kidlet functional fitness there are classes on Tuesdays and Thursdays from 4-:430pm.  Workout of the Day AMRAP 15 5 Squat Cleans 155/100 5 Lateral BurpeesRead more