Remember the Skills Clinic is Saturday at 8:30am. And don’t forget to sign up for the CrossFit Games Open.  I always have more to say on this, information pills but it is a great test of fitness and benchmark.  And this year, # dosage with the scaled division, site there are less reasons to not participate. Here is my challenge to you: try to earn a top 3 score in the gym.  The best scores will help CrossFit Oakdale qualify a team for the next level of competition.  We have a stable of great athletes – there is every reason we should have competitive year.  Do your best to push us to the highest score we can earn. Workout of the Day 5 Rounds for Reps 1 minute at each station, FGB-style Sumo Deadlift High Pull (SDHP) 75/55 Wallball Shot 20/14 Burpee Rest Score is total reps completedRead more

Don’t forget about the Skills Clinic Saturday morning.  The main subject for review are: Doubleunders, help Pullups/Hanging Movements, Handstand/Pressing Movements Workout of the Day Strength Back Squat, 5RM In 20 minutes, build to a heavy set of 5 Back Squats.  Use no more than 5-6 sets to get there, as this can be a lot of heavy reps Conditioning AMRAP 15 40 Doubleunders 30 Kettlebell Swings 53/35 Parking Lot Run        Read more

A note on the Deadlift Things are, check and should, page be getting very heavy.  If you have been adding weight each week, you are likely over your starting weight and may even be approaching maxes.  This is great.  DO NOT get wrapped around the axle if you are not hitting your intended number.  If you are working at or close to 90% of your 1RM, you probably doing fine.  The purpose of this exercise and progression is to build confidence pulling heavy objects off the floor.  The intent is to do this every time with a perfect, safe set up and a fast, smooth pull. A ratchet is NOT a fast, smooth pull.  The weight should be heavy – but if you are moving in a herky, jerky manner – you are not moving safely and smoothly. I spent a few minutes looking at bad Deadlifts on the internet. ...Read more

CrossFit Oakdale will be holding a Skills clinic on this coming Saturday.  We will begin at 8:30am and run until 10am.  This is YOUR chance to work on skills CrossFit/basic gymnastic related skills.  The topics will be: Doubleunders, # 40mg Hanging Movements (pull-ups and toes to bar), and Pressing Movements (Handstand stuff).  This will be a great opportunity to get some one on one coaching, and slow down to get  abetter understanding of the movements. We are on week 7 of 8 on the Deadlift.  We will begin a Back Squat 5RM progression on Wednesday.  We will begin a Pressing cycle next week. I have added a minute to the Beast Builder – that means 10 total reps each minute.  Be smart on the weight you use, as this will likely be no joke. Workout of the Day Strength/Skill Beast Builder, Version 3 OTM for 9 Minute 1: 9 Hang...Read more

I would like to run classes tomorrow like the Open. We will be doing the baseline EWLB Challenge WOD at 8:30am. This will be an Open WOD. Ideally we will run heats in which you will be either a judge or the one working out. Then we will switch. At 10am, # order if we still have energy, we will come up with something fun to do. Workout of the Day OPEN WOD 11.5 AMRAP 20 5 Cleans 145/100 10 Toes to Bar 15 Wall Ball Shots 20/14Read more