August 15th will be here soon enough. Come join us for a fun individual competition! There will be Rx, treat Scaled and Masters divisions. Registration is $50 per person. Registration is open on Wodrocket. If you are trying to figure out which level you should go at, think about what you did in the Open. If you didn’t participate this year, see the movements below. RX Division “Two Girls, One Bar” 3 Rounds for Time 5 Squat Snatch 135/95 8 Clean & Jerks 135/95 Scaled Division “Two Girls, One Bar” 3 Rounds for Time 5 Snatch 95/65 8 Clean & Jerks 95/65 Masters Division “Two Girls, One Bar” 3 Rounds for Time 5 Snatch 95/65 8 Clean & Jerks 95/65 7 Minute Time Cap COMING UP Workouts with Wall Ball Shots, Chest 2 Bar Pullups (Pullups for Scaled and Masters – wait for the WOD if you are concerned and don’t have...Read more

CrossFit Journal Article 21 Updated. For me, order this article, and Zone on the Rocks introduced me to nutrition.  CrossFit recommends the Zone diet, not because they have an agreement with Dr. Sears or because they hate the Paleo diet, but because the Zone diets is generally the most simple, effective way to quantify and measure nutrition. Are there better ways?  Maybe.  Is there a better way for you?  Maybe.  But what the Zone provides is measurable scale for what and when you eat. The biggest change I noticed at my recent Level 1 re-cert is how much CrossFit has changed and added to it’s Zone prescriptions.  CrossFit previously did not take into account activity level or muscle mass, leaving many Zone practitioners hungry and depleted – and many of us sought out different nutrition plans. But it looks like CrossFit has seriously considered the needs of it’s athletes, and...Read more

I came across this article today – you might have too if you “like” Breaking Muscle on Facebook. You may do pushups on your knees, visit you may not. It doesn’t have to just be about the pushup. It can be about pushing yourself in general. If we are constantly pushing up to just before our limits we can’t extend, # 40mg increase or get better at things we are doing, in the gym or life in general.  Or it could just be about pushups for you. In that case, we will be starting a pushup challenge – looking to increase the number of unbroken, good form pushups. We will be using a 6 week pushup plan. There will be a $10 buy in and cash prize for the most improved as well as the largest set of unbroken pushups. The core stability that will be gained through this specific...Read more

First off, cost congrats to me for writing out the Filthy 50 by memory. We have down this a few times at CFO, try so most of you should be pretty familiar.  We will cap the WOD at 45 minutes – that is long.  It also will not give a ton of time for warm up or review.  So I suggest you get warm before class if you are looking to get your name on the board. The movements are pretty simple here – except the Knees to Elbows.  Nearly each movement could be done unbroken, except Knees to Elbows, which are usually done is small sets.  Remember, it’s knees to elbows to earn RX, not knees to nipples or triceps.  To truly do a K2E, there is flex of the hip that we need to see to make for the knees and elbows to actually make contact. For jumping...Read more

CrossFit Oakdale had a great Saturday weightlifting seminar with Charles Shipman.  Some highlights Chance snatched 260.  That’s a CFO record and a great lift. We had about 20 PRs throughout the day. We learned you can’t forward jump with your with your fingers under toes.  Trust me. Once again, no rx we were reminded – Position, especially Position 1, is king.  We drill the Positions every time we pick up a bar.  This will continue.  Forever. Filthy 50 on Tuesday.  As we would say in the Army, stretch and drink water. Workout of the Day Strength/Skill Week 3 of 4 5 sets of 2 Hang Clean and 1 Jerk Work up to 80% of 1RM and perform your 5 sets. Cleans Pulls 3 sets of 3 92-95% of your 1RM Clean and Jerk.  You might need a calculator. Conditioning AMRAP 7 5 Deadlift 225/155 10 Alternating Pistols If you can’t...Read more