I was talking to Denny about the negatives of multi-tasking the other day, # and he told about a great article he read.  I don’t know if this was it, sildenafil but it summed my multi-tasking life in many ways.  I have found that as I prioritize tasks, ed I am more relaxed.  My number 1 check is: am I eating and doing something else?  As I have tried to remove the “multitasking” from my life, I have tried to eat when I eat, not eat when I work, read, watch TV, etc.  It’s harder than it sounds, but it’s powerful on many levels.  You think more about and appreciate your food or the people you are eating with. Workout of the Day Strength/Skill Clean and Jerk Take 20 minutes to build to a heavy single.  If you have a PR in your sights, go for it. Conditioning 50 Toes...Read more

We are leading up to the Summer Slam 7’s this week and we are very excited for Saturday. We will be closing the registration on Wednesday, clinic so if you plan on joining us as a competitor, sick get on it! You can still register HERE.   If you would like to help out as a judge or on the “Grunt Work” Team call, and text or email Alison at 209-345-4380. Here are the movement standards for the Summer Slam 7’s Events 1, 2 and 3: All movements are similar to the CrossFit Games Standard in the CrossFit Games Online Judges Course. WOD 1 RX Squat Snatch – Bar must to directly from the ground overhead and body must pass through an overhead squat. Any egregious press outs will be called as a “No-Rep” IE. you CANNOT Snatch from off of your head.   Power Snatch plus Overhead Squat is...Read more

We’re excited to be hosting our first ever Summer Slam this Saturday!  The CrossFit Oakdale Summer Slam is 3 Sprint WODs, # approved with a finals for the top 5 athletes in each division.  We have a lot of athletes, so we are re-setting the heats so the day will move quickly and efficiently. If you are interested in judging, please let Alison know. We will be testing the Olympic lifts on Monday (Snatch) and Wednesday (Clean and Jerk).  Tuesday the Benchmark WOD is “Nancy.”  Nancy is 5 RFT 400m Run, 15 Overhead Squats 95/65. Workout of the Day Strength/Skill Snatch After a thorough warm up, take 20 minutes to build to a max effort Snatch for the day.  No more than 3 misses at a particular lift. Conditioning “Nifty 50” 50 Chest to Bar Pullups 50 Burpees to Touch Ideally, the Burpees will be to a touch 6″ beyond...Read more

Regularly scheduled programming will be happening this weekend. Here is some music for your Friday night listening enjoyment. Have a great weekend CFO Peeps! Next Saturday will be our competition… if you are interested in judging, buy let a coach or Alison know.   *21-15-9-6-3 Strict Handstand Pushups Hang Squat Clean 95/65   *Run Parking Lot before each round 7-5-3-2-1 Wall Climbs for scaling purposesRead more

Did anyone else notice that in the CrossFit Games Open, # 60mg Regionals and the Games themselves, decease at no point did anyone do a Burpee.  Do you think that means we are done with Burpees forever? Workout of the Day Strength/Skill, Week 4 of 4 Clean and Jerk Take 10-12 minutes to build to a heavy single, approximately 85% of 1RM.  Once you get to that weight, perform 3 lifts, one every 90-120 seconds. Pause Back Squat 4 sets of 2 Pick a heavy weight and pause at the bottom of each rep for a 3 count. Conditioning 10 RFT 50′ Overhead Walking Lunge, with 45/25 plate overhead 5 Chest to Bar Pullups 10 minute capRead more