So, visit web I have been doing Headspace – a guided meditation app – for the last 30 days.  I am going to do a post on my experiences in the first month, thumb but this TED talk by Andy Puddicombe explains why you might want to start taking 10 minutes a day to do basically nothing. [youtube https://www.youtube.com/watch?v=qzR62JJCMBQ&w=560&h=315] Workout of the Day Strength/Skill Press Complex, Week 8 of 8 Take 15minutes to build to a heavy set of: 2 Shoulder Press, 1 Push Press with a 3 second hold Conditioning 21-15-9 Shoulder to Overhead 165/110 Chest to Bar PullupRead more

Congrats to CFO Coach Denny and Mike S from CrossFit Excel for winning (totally dominating, remedy actually) the Alpha and Omega CrossFit Master’s Competition.  Kirk and his partner from CrossFit Quake just missed making the finals, thumb taking 4th place. Congrats June and Ro who won their age divisions in the SOS run.  June won the 5k for her age division.  Ro won the mile for his age division in the mile and took 2nd in the 5k.  Micayla took 2nd in her age division for the mile run.  Kyra took 3rd in her age division in the 5k. And not to brag, but my son Will took second in the 5k in his age division, 8 and under.  I’m super proud of my boy! Good luck to Vanessa, who is back in Boston for the Boston Marathon – and she is quite pregnant.  Not hat you could tell.  She...Read more

**** See You at the SOS Run on Saturday AM- we are closed for this function**** Volume, ask It Comes at a Cost, and is it Necessary by Chris Spealler.  Speal, the guy our sticky pull-up bars are names after, breaks down his experiences is training for competitive CrossFit.  As Sturgill Simpson says, it ain’t all flowers. Be impressed with intensity, not volume.  You don’t get any prizes for doing the most work.  You get results from doing the most work in the least amount of time. I think the best line in the whole post it Speal’s comment at the end of the comments section.  Train hard and have fun.  What is fun (for me anyway)?  It’s training really hard, moving well with good people and laughing about it after. Workout of the Day OTM 12 Even 6 Pullups (Strict) Odd 3-6 Dips (Rings or Bar) Conditioning 100 Doubleunders,...Read more

So, order I use other people workouts.  I do it all the time.  I make some up, erectile I search the inter-webs, there I find cool WODs.  Sometimes I change them to fit our gym, sometimes I don’t.  I love Pat Sherwood’s site, CrossFit Linchpin.  He almost always posts simple, some would say, elegant, WODs.  Hard and fast couplets, triplets.  Once in awhile they are heavy, once and awhile they are long. I really like that he will take a cool WOD and give the gym that he got it from credit.  I’ll start doing the same.  If you like the WOD, check out their site and programming.  It’s a big CrossFit world out there – if you see something cool, shoot it my way. Anybody that is programming CrossFit style WODs is borrowing from somewhere.  Unless your name is Greg Glassman, and you made up 21-15-9 for time, you’re...Read more

We will be having a 50/50 raffle for Thursday night’s festivities – “Showdown in “O”Town” . Half of the money collected will go to the fastest runner and the other half goes to the winner of the drawing. $1 a ticket $10 gets you 12 tickets. The race will be just after the 5:30pm and right before the 6:30pm. Bring your friends to cheer them on. CrossFit Oakdale will be closed Saturday.  Why?  Because, salve GULP, ambulance we will be…running?!?!?  THat’s right, price CFO is running in the Oakdale Save Our Schools 5K.  That’s 3.1 miles – or about how much I run in a 2-3 week period – in support of Oakdale schools.  It’s $25 to sign up, and it’s a low key run with a 1 mile run for the kids too. There’s still time to sign up, so we hope to see you Saturday! [youtube https://www.youtube.com/watch?v=82ctvfCTivc&w=560&h=315] Workout of the Day...Read more