This weeks Benchmark “Girl” is “Elizabeth” – a 21-15-9 couplet of Cleans and Ring Dips.  To me, # sale Fran, Diane and Elizabeth are the true 21-15-9 tests.  Fran is a weightlifting pushing movement with a gymnastic pull, Elizabeth and Diane and weightlifting pulling movements with gymnastic pushes. There was some argument in the old days (like, 2007) as to what constituted an RX Elizabeth – was the Clean a “Power” or “Squat.”  CrossFit put videos out on both and officially called the Clean to be caught in the Squat.  That has evolved over the years, because the Power Clean allows you to go faster – to do more work in less time.  So Power Elizabeth has replaced Squat Clean Elizabeth as the RX version – until we decide otherwise.  If we start seeing a lot of sub 3 Elizabeth’s (good luck there) we’ll make you squat the Clean.  For...Read more

This marks week 2 of our new strength program. A couple of tips. If you did the lifts last week, prostate you may add 5-10#. But…you should not be missing lifts.  This is an opportunity to perfect movement with moderate weight.  Except for the squats.  Sets of 8 are hard.  I’m not saying you should fail, but you should be fighting. I will post the Weekly challenge on Tuesday – if you haven’t taken a crack at 42 in 2 minutes, get on it! [youtube https://www.youtube.com/watch?v=IKnMQKU_-b8&w=560&h=315] http://www.cbsnews.com/common/video/cbsnews_video.swf Workout of the Day Strength/Skill 3 sets of Hang Snatch, 2 Position (Low then High) 3 sets at 60% of 1RM of your Snatch.  If you did this last week, you may add  5-10#As far as the Positions go, Low can be Position 2, just above the knee, or if you are comfortable, just BELOW the knee.  This is great to work on...Read more

Some good non-barbell fun after a week of tough barbell WODs on Saturday. Classes at 9am and 10am – at 10am, advice I have a WOD I would like to test out.  It’s  a sprint, sales so if I have any takers, click be a little warm. Workout od the Day 4RFT 21 Wallball Shots 20/14 18 Pullups 15 Kettlebell Swings 53/35 12 Handstand Pushups Shamelessly borrowed from Pat Sherwood/CrossFit LinchpinRead more

Friday will mark Day 3 of our 4 week cycle that we are doing every Monday, # sale Wednesday and Friday.  There may be some tweaks to reps and weights over the courses of the weeks, price but this is generally the plan. There are a few thoughts I would like to share based on some feedback. First, here this is a strength program, but not quite.  It’s more a DURABILITY program.  By adding the secondary lifts and the additional work multiple times a week, under some time constraints but not those in a WOD, we are able to address technical and other aspects of movement with a fine tooth comb. Second, I am very sensitive to athletes being or feeling rushed.  I hate being rushed when it comes to fitness, and well, probably everything.  For this program, I am asking you to give it your best, but think about...Read more

We already know it is more fun to workout with your friends and family. So if you have a college buddy/child or any kind of student over the age of 18 home for the summer, # approved there is a summer student pass. With a valid student ID, health they can enjoy CrossFit Oakdale for $105 a month unlimited. This starts May 15th-August 15th. Workout of the Day 3 RFT 100 Double Unders* 25 Kettlebell Swings 53/35 20 Box Jumps 24/20 15 Burpees *35 Attempts 20 minute time capRead more