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

Tuesday will be the final week of our 8 week Back Squat builtd.  Throw in the CrossFit Games Open, thumb where we did a million Overhead Squats, cure Wallball Shots and Thrusters, plus all the squat work I throw at you, and you have been fighting a war on your legs. After all these squats, we will test our 1RM next week.  Maybe you PR, maybe you don’t.  Truthfully, it matters, but not a whole lot.  As long as you are building a durable body, and you are getting stronger, you are winning. If you have been training for more than a few years, you know PR come fast early, but get harder as you train.  I have not PR’ed my 1RM Back Squat – I am not kidding – in 4 years.  It’s 365.  This might sound like bragging, but here goes: during that time, I have qualified for...Read more

We hope you folks had a great spring break, visit this even if it lasts for another day here in Oakiedale.  Here’s the plan for the week: Mon – Press Complex Tues – Back Squat, 5RM week 8 Wed – Snatch work Thur – Sweet running/conditioning WOD Fri – Pullup/Dip OTM Workout of the Day Press Complex, Week 7 of 8 In 15 minutes, build to a heavy complex of 2 Shoulder Press, 1 Push Press with a 3 second hold at the end. Conditioning AMRAP 8 10 Pullups 10 Push Press 10 Push Jerk Men – 95, Ladies – 65 Yes, there is a difference between a Push Press and a Push Jerk.  If you have been doing CrossFit for more than a few months, you should understand the distinction and why/when either lift can be useful.  Read more

Don’t forget about the Rodeo tomorrow. We will still be having the usual classes at 9am and 10am. The Open is over, advice let’s lift some heavy weights and have some fun.  Workout of the Day Power Clean 3-3-3-3 Go up by 10# each set Front Squat 2-2-2-2 From  your power clean weight go up 10# each set Squat Clean 1-1-1-1 From your front squat weigh go up 10# each set Read more