Another word on the strength plan – in the beginning, pill the numbers will look light.  We will build each week, ampoule so the loads will progressively get heavier if you can handle them.  It is much better to take this opportunity to work on positioning at lighter loads so you can load the heavier lifts properly. The CFO Weekly Challenge Every week, I will post a mini challenge on the board.  These challenges are supposed to be tough, but short.  You will need a partner to judge you and ensure you are meeting range of motion, time constraints, etc.  If you meet the challenge, you will put your name on the board.  If you are close, take multiple attempts and see how close you can get. CFO Challenge #1 42 Burpees to 6″ Touch in 2 minutes.  Chest has to touch the ground, and then both hands must touch...Read more

Following the Open, decease I have been mulling over a new strength program.  I have the utmost respect for Lou’s ideas – not because looks like a greek god, but the dude knows a TON about strength training.  Lou pays attention the small details while keeping the big picture in sight.  Louis and I had a sit down and we discussed things that have worked for us, things we can do better, and things that everyone in the gym can work on to get stronger.  The bottom line is the progressions have been working great for us, so we will stick to them, while adding some things.  Now you know what the strength work for the next 4 weeks will look.  For the next 4 weeks, each Monday will be: 3 sets of 2 Position Snatch (Low then High) Front Squat 3×8 Wednesday will be: 3 sets of Behind the...Read more

***No 4:30pm or 5:30pm Classes tomorrow*** CrossFit Oakdale is doing a Friday Night Lights Fundraiser tomorrow!  Tell your friends.  The fundraiser is in support of a Team in Training for the Leukemia and Lymphoma Society.  The WOD will start at 6:30pm and run until completion.  Bring beverages for after and cheer on your buddies.  The WOD is a sprint, for sale and we can and will scale.  For the scaled option, # approved we will use 2 bars. We are asking $15 for a participation donation, but if that is not in your budget, please donate whatever you can. There will be a 50/50 raffle – half will go to the fundraiser and the other half to the winner of the raffle. Workout of the Day 3 RFT 5 Squat Snatch 8 Clean and Jerks Men – 135, Ladies – 95 Scaled 5 Squat Snatch 95/65 8 Clean and Jerks...Read more

Sometimes, # approved when you do something hard, pharmacy you think, ampoule “Well that was hard.  I never want to do that again.”  Sometimes, when you do something that you think will be relatively easy, but it was way hard, you think, “That was way harder than I thought it would be.” That’s the way I felt about the work/rest WODs last week – both the Burpee WOD and the heavy Deadlift WOD. I got to thinking how similar they were, yet so different.  So, I mashed them up.  Enjoy! Workout of the Day 10 Rounds, for reps 15 seconds of Deadlift, 275/185 45 Seconds Rest 45 seconds of Burpees 15 seconds of RestRead more

If there was any doubt, this web the first CrossFit benchmark WOD for us is Fran.  We haven’t done Fran in quiet awhile – but we have done some gnarly Thruster WODs and and some gnarly pull-up WODs.  My advice – try to eat as clean as possible in the lead up.  Fran is, troche and should be, a lactic acid burner.  Usually that means that your stomach could get a little churned up.  I would recommend not eating 2-3 hours before the effort.  Better to go in hungry than with a belly full of a Chipotle double, or you are really strong, triple meat burrito. Second, if you have been doing CrossFit a while, and can do a good chunk of pull-ups, like more than 5, you should attack this less with strategy and more with intensity.  Go fast, push your limits and transition as fast as possible.  The...Read more