CrossFit Oakdale finished 52rd among teams in Northern California.  I am extremely proud of this accomplishment.  We do not have a professional exerciser among us – we have a gym of regular people that work hard, pharmacy work smart and work on their weaknesses.  We don’t have any weightlifting spe#ts, former D1 athletes or any such craziness.  What we do have is a bunch of good people that hung in there through the most challenging Open WODs we have seen.  Not only did we, as a gym finish 52, on the first page of the NorCal Leaderboard, but we got better as the WODs went on.  After 15.3, as the Leaderboard was really coming together, we were hanging around in the 60s.  After 15.4, a WOD that hurt a lot of gyms, we had our best showing, finishing in 38th place in NorCal.    After 15.4, we were sitting in...Read more

One thought on programming for the next year – we will likely always Squat heavy once a week.  This means either a Front Squat or a Back Squat Progression year round.  We will mix up the rep schemes through different cycles and progressions, pharm but expect to squat heavy once a week from now until the Zombie Apocalypse.  Overhead Squats should be a staple, mind so expect to see them regularly, what is ed but they require a little less raw stregnth.  We will hit them up differently – more like practice.  Wallballs and thrusters – you just gotta do em – heavy, light, high rep, low rep, whatever.  Mid-line stabilize like a mother grabber, but strong legs will ALWAYS be a priority.  Sore legs are the staple of a CrossFitter.  Sore legs are the new hand tears. I noticed something last week – 15.5 didn’t have Burpees.  In preparation...Read more

The Open is over!  If you competed and tried your best, no rx congratulations!  If you helped in any capacity, prostate judged, cheered on an athlete, tried one of the WODs, or participated in any way, great job!  We hope you play next year! I will do more analysis of the Open over the coming week when all the scores are in. But I will say this – this was the hardest Open ever.  Skill wise, and to a certain degree, weight wise, it was the most challenging.  I do feel like we were prepared in every way – except for rowing for calories.  But that ain’t that hard and now we have 4 rowers – and they all work.  Kind of – don’t ask Denny or Tricia about wonky rowers on 15.5.  It just ain’t funny. Stand by for more rowing WODs. I am convinced the Open will continue...Read more

Another group of well behaved individuals have completed the Eat Well Live Better Paleo Challenge. Congratulations to Gloria, healing Robin, Nicole, Mike, Rocky, Kirk, Rita, and Dorian for completing 30 days of unprocessed foods, quality sleep, increased water intake and Pure Pharma  (Fish Oil, Magnesium, and Vitamin D). They logged their days into a google document, supported each other on Facebook and share their recipes daily. In the end, our winners are: Most points earned: Robin  Most overall inched lost: Nicole 7″ Most weight Loss: Dorian 7.8% of her body weight (12.2#) Most Improved Baseline: Gloria  Overall Physical Change: Rocky Winner will get a choice of $25 Lululemon gift card or $25 Rogue Fitness Gift Card.  If you haven’t seen it, there is a Eat Well Live Better Challengers page on Facebook. If you look at posts to page you can see how AWESOME these people were for each other...Read more

15.5, discount the final WOD of the 2015 CrossFit Games Open is upon us.  Come in on Saturday, dosage work very hard, # approved bring a dish, and we’ll have a pot luck lunch.  June was gracious enough to loan her rower, so we will be able to run 5 per heat. We’ll do a warm up at 9am and start heats at 9:30.  There are a few good tips floating around the internet, but here is what I think. – This is the first, and only WOD that is mainly lactic, meaning your pace will be dictated by the acid in your blood and not the endurance in your muscles.  I imagine this one might hurt a little bit 😉 – Because of this, since we are doing it in the morning, I would recommend eating a light breakfast.  Nothing too heavy, make sure you get some good carbs....Read more