For the Deadlift, buy information pills the protocol is the same as last week – 3 quick, purchase heavy singles.  Focus on a perfect set up, pulling with your chest up, and accelerating that bar off the floor. If your back is still a little spicy from last week, keep it lighter than last week – think like 80%.  But if it feels good, go heavy.  We will begin a strength protocol next week. [youtube https://www.youtube.com/watch?v=50_UEv9oFPU&w=560&h=315] If you choose to add weight to your walking lunges, this is a pretty good description, especially on how to pick the damn thing up. Workout of the Day Strength/Skill Deadlift, 1.1.1 In 20 minutes, build to a heavy set for the day of 3 quick Deadlift singles Conditioning AMRAP 15 20 Doubleunders 10 Walking Lunge Steps 5 Pullups The Pullups go up by 5 each round, so the 2nd round is: 20 Doubleunders...Read more

Thank you to all that attended the CrossFit Oakdale Christmas party!  The White Elephant was epic and memorable.  My favorite line – “What does the ‘G’ stand for?” This will be an abbreviated week because of Christmas.  We will have a normal schedule on Mon, buy more about Tues and Fri.  On Wed, which is Christmas Eve, we will have a 9am class and then run Open Gym from 10a to 12p.  CFO will be closed on Thursday. Because the week is short, I want to get the strength training in early in the week.  That means combined 2 strength sessions into 1 day – Monday.  We will Deadlift heavy singles (1.1.1 protocol) on Tuesday. Because we are trying to pack some stuff into Monday, please be prepared and know your target numbers.   Workout of the Day Strength/Skill Front Squat Double Take 18 minutes, 8-9 sets, to build to...Read more

Tomorrow night’s party planning is in full gear. We look forward to wishing all of you a Merry Christmas, page Feliz Navidad, Happy Festivus and all of the other well wishes we can bring. During this holiday season we need to all make sure we party responsibly and have a designated driver if you are drinking. Don’t forget your White Elephant gift for kids and adults. Party starts at 6pm. Be there or be square.  Workout of the Day 9am 15-12-9  Front Squat 165/110 Pullups Rest 3 minutes 15-12-9 Power Clean 185/125 Burpee 10am The above PLUS Rest 3 minutes 15-12-9 Deadlift 225/155 Wallball Shot 20/14 Rest 3 minutes Death by Muscle Up Score= total of first three WODS including rest time score death by muscle up separatelyRead more

Get ready to party CFO Christmas Party Style on Saturday. The venue has changed, recipe but the fun will all be the same if not more. It will be Saturday night, 12/20/14 at 6pm at CrossFit Oakdale. There will be a taco truck (from 6-9pm) slinging tacos and quesadillas for dinner. We would love it if you could bring an appetizer or dessert to share….and whatever you (and your kids) would like to drink. I will have cups and ice available. White Elephant for the kids is a $5-10 gift. For the adults it is $20-25 and no limit on the hilarity of the item.  [youtube https://www.youtube.com/watch?v=vTCAEjWSNTI&w=560&h=315] Workout of the Day 1 minute of Squat Clean 1 minute of Push Jerk 2 minutes of Squat Clean 2 minutes of Push Jerk 3 minutes of Squat Clean 3 minutes of Push Jerk Men – 135, Women – 95Read more

 The CrossFit Games Open season has been announced!  I have said it before, but if you like CrossFit even a little bit, the Open is “our season.”  The WODs are usually great and at no other time in the year is the pool of competition so large. There are a few key changes this year, but none of it really matters.  What matters?  Being as fit as possible. Starting in January, I will begin programming extra work for athletes to prepare for the Open.  Here’s the bottom line: the extra work will be optional, but relatively uniform.  Everyone that chooses to do the extra prep work will being doing basically the same stuff.  Barbell cycling will be done in CrossFit classes – extra work will consist of working on the body weight/conditioning stuff that will have to be on point if you want to maximize your scores.  Think a lot...Read more