Today’s WOD is one of my favorite’s – a Squat Clean ladderish kind of thing.  The starting weight is 155/105 and you are expected to jump 10/5# each round.  If that starting weight is aggressive for you, approved start lower.  A decent starting weight may be 135/85.  Try to make 10 jumps from there.  You should be able to do 10 plus reps in the first round. You get a whole 3 minutes to rest and recover for each effort.  Wanna see 3 minutes go by fast?  Just wait until round 4… Workout of the Day 5 Rounds for Reps Squat Clean 155/105 Perform as many Squat Clean as possible in 1 minute Rest 3 minutes Add 10/5# each round.  Weights for each round: 155/105, search 165/110, 175/115, 185/120, 195/125 Following this WOD, build to a max effort Squat CleanRead more

We had a pretty cool night on Tuesday night.  During the 6:30pm class, more about the power went out all around the TL Davis Complex (and checking FB, information pills maybe all over Oakdale).  While deadlifting, seek we were plunged into darkness.  Cooler heads prevailed and panic was avoided.  Coach Denny told us to slide our feet as not to trip over loaded barbells or weight in the blackness.  Instead of saying, well it’s dark, let’s go home, we pulled out our cell phone lights, Conney pulled up her car and we used the headlights and we kept on lifting.  Melissa wondered aloud “What do they do at Gold’s gym when the power goes out?  How do they run when their treadmills won’t go?” Instead of working out to music, we got Denny’s time reminders and the sound of our breathing. We experienced a WOD blackout right around the time...Read more

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