9am WOD Jerk Practice 20 minutes WOD 75 Wallballs 20/14 50 Toes to Bar 25 Shoulder to Overhead 135/95 10am Snatch – 20 minutes to build Play with a pause at position 2 Conditioning AMRAP 18 80 Wallball 20/14 40 Toes to Bar 20 Shoulder to Overhead 155/100 10 Muscleups If you have MU, visit this do not scale!  Do as many as you can do, even if you stand there trying.Read more

We hope you have a happy new year!  We look forward to training hard with you in 2015. If you did “Spehar” today, website congrats.  That WOD was rough – it was a great way to start training in 2015. [youtube https://www.youtube.com/watch?v=ehlRjOT7EMo&w=560&h=315] For Christmas, CrossFit has placed all the events from 2009-2014 CrossFit Games on it’s Youtube channel.  This is the final chipper from the 2009 Games in Aromas.  It captures Mikko Salo’s win.  It also show how far the sport has evolved in a short time.  These are the top guys and they struggle with simple moves like Doubleunders and Toes to Bar.  Lots of cool stuff to distract you… Workout of the Day Alternating Tabata 8 Rounds for you lowest score 20 Seconds of Deadlift 275/185 Rest 10 Seconds 20 Seconds of Pushups Rest 10 seconds  With the remaining time in class, build to a heavy single on a Power CleanRead more

Happy New Year! Only 1 class on Thursday – and it’s a doozy. To scale – use whatever weight you can do on the thrusters – 135/95 is heavy.  Find a weight that you can move for sets of 5. For C2B pullups, you can scale to Pullups or Body Rows. For the running, all 6 miles of it, you can bring a bike, scooter, skateboard, whatever to keep you moving. You can break it up how ever you like.  I recommend 20 rounds of 5 Thrusters, 5 C2B Pullups, 400m run.  You can even run shorter, doing 5 Thrusters, run 200m, 5 C2B, 200m run – 20 rounds. Workout of the Day “Spehar” 100 Thrusters 135/95 100 Chest ro Bar Pullups Run 6 milesRead more

There will only be 1 class at 9am today.  Open gym from 10a-12p. A few scaling options for todays WOD. 100 Burpees – do them.  Go slow if you have to.  5 minutes is blazing fast to do 100. That’s 20 a minute.  Try to find a pace – 15-16 a minute is pretty good.  10 a minute should be manageable – even if you do 10, this web rest the rest of the minute, this you should get through in less than 10 minutes. A quick note on burpees.  You will be fresh, so be careful going out too hot.  If 20 is a good number for you, but you open with 24 in the first minute because you can, you will pay for it later.  The same is try if 16 is your pace number.  If you open with 20, doing 16s late will be tough. 200 Doubleunders...Read more

At the end of every year, order wordpress.com sends us an annual report. While I don’t think I am a giant nerd, purchase I did ask Brian yesterday “Do you remember when we get the annual report? Is it New Year’s Eve?” as if I missed it somehow.  This annual report gives us statistics, price trivia and pictures from the past year. Did you know: The Sydney Opera House houses 2,700 seats. Our Website was viewed 59,000 times this year – the equivalent of selling out the Sydney Opera House with 22 performances.  Our busiest day was June 3rd with Brian’s post Thank You Again to all who supported him during Regionals. It was viewed 666 times. People in 116 countries viewed our website – up from 92 countries in 2013 2014 was a very exciting year for CrossFit Oakdale. We have a larger space, a larger pull-up rig, had...Read more