Alison is putting together a CrossFit Oakdale headband order.  We are getting the headbands from JUNK.  The CFO headbands will be $18 plus tax, side effects and we’ll have pictures up soon.  I’ve never worn a headband, sale but maybe I’ll start now. Minifasting: How Occasionally Skipping Meals May Boost Health from NPR.  I caught this piece this morning.  Basically, more about Intermittent Fasting or IF, is the planned missing of meals, which turn into “mini fasts.”  I really like the concept of IF and calorie reduction in general for long term health, but I haven’t figured how to incorporate it into the “CrossFit lifestyle.”  I train 5-6 days a week.  Would you fast on rest days?  That seems like a mistake to miss eating and recovering on a rest day.  Would you fast on training days?  And what time makes more sense, fasting leading up to training, when you...Read more

Workout of the Day Burpee Test 1 minute – max rep of Burpees to 6″ touch Rest 2 minutes 1 minute – max rep Burpees to 6″ touch Strength Deadlift, more about 1.1.1, find Week 3 In 20 minutes, build up to a heavy set of 3 quick singles.  Add 10# to last weeks lift.  Use 8-9 sets to get to your target weight. Conditioning AMRAP 7 21 Alternating 1 arm Dumbbell Snatch 45/35 15 Box Jumps 24/20 9 Chest to Bar PullupsRead more

The Push Up challenge starts Monday!  It’s a $15 Buy In and the calendar is on the front desk.  I love me some progressions, clinic and nearly every one would benefit from a little bit of daily pressing and mid-line stabilization. Workout of the Day Strength/Skill Front Squat Double, Week 6 We are taking this to 8 weeks.  Use 8-9 sets to build to a heavy double.  Try to add 10# to last weeks effort. Beast Builder OTM for 7 Minute 1 is 7 Hang Squat Clean, 1 Shoulder to Overhead Minute 2 is 6 Hang Squat Clean, 2 Shoulder to Overhead Each minute the HSC go down by 1, the S2O go up by 1 Minute 7 is 1 Hang Squat Clean, 7 Shoulder to Overhead Pick a weight that will challenge you.  For example, if last week was easy at 135/95, make a jump.  For example, try 155/105....Read more

Good Luck to Micayla and Jake who are headed off to their Level 1 Seminar this weekend. Have fun guys! Workout of the Day There is a 20  minute clock : From 0:00-4:00 you will perform 100 pullups If you complete 100 pull-ups your time is your score. If you do not complete them your score is reps completed. Scaled: 100 Kettlebell Swings  Rest 1 minute From 5:00 to 9:00 you will perform 80 Wallball Shots 20/14 If you complete 80 wall ball shots your time is your score. If you do not complete them your score is reps completed. Rest 1 minute From 10:00 to 14:00 you will perform 60 Burpee Box Jump 20 inch If you complete 60 Burpee Box Jump Overs your time is your score. If you do not complete them your score is reps completed. Rest 1 minute From 15:00 to 19:00 you will perform 40 Clean...Read more

Pushup challenge starts Monday. $15 buy-in – cash prize for the top Athlete at the end. Sign up sheet is on the counter alongside the sign up sheet for the Body Fat Testing. Spots are filling up. Perfect preview of your contents before the Paleo-ish challenge starts in February. Body Fat Test is $49 for first timers and $39 for the retest. Workout of the Day Strength/Skill Bear Complex Take 20 minutes to build to a heavy Bear Complex.  A Bear Complex is: Clean, for sale Front Squat, Jerk – Rack to Back, Back Squat, Behind the Neck Shoulder to Overhead.  You may use different variations to speed up the process.  For example, you may Squat Clean into Thruster, rack on the back, and perform a Back Squat into a Thruster.  A Back Squat into a Thruster is also called a Rack Thruster. Conditioning 3 RFT 25 Thrusters 95/65 25...Read more