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

On Friday Evening we will be hosting a fundraiser for the Leukemia and Lymphoma Society’s Team in Training. Please join us to raise money for the Leukemia and Lymphoma Society. Nichole LeAnn Lucas (friend of CFO) has been hard at work training for the 100 mile team bike ride throughout the Tahoe area this summer for her Team in Training Group. She has asked for our help to raise money so let’s help out! She is looking to raise $2500 by May 20th and is over halfway there. Your donation dollars directly go to supporting and caring for patients, case Grant research and bringing new drugs and/or treatment. There will be a 50/50 raffle and of course hanging out after. The gym will be open at 5:30pm and heats start at 6:30pm. **THERE WILL NOT BE A 4:30pm or 5:30pm CLASS*** Please share this event! If you bring someone who has...Read more