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

We will begin a new Deadlift protocol on Wednesday.  We spent 8 weeks building our 5 rep max, stomach and the results were nothing short of outstanding.  Everyone got stronger: we saw 1RMs become 5RM by week 6, Cleans and Snatches went up, and most of all folks stayed healthy. The good part of Touch and Go Deadlift is they really engage the ‘ole posterior chain (everything on your back side – from calves on up to your traps). The downside of Touch and Go work is there is a tendency to leave the hips high, and your ability to break from the floor is muted. So…we will spend a few weeks breaking from the floor using quick singles on the Deadlift. Here is how it will look on the board: Deadlift, 1.1.1, build to a heavy set of 3 quick singles in 20 minutes. You will use a perfect...Read more

On Saturday, decease I Cleaned 300#.  I hit this lift solid, web surrounded by friends, eating donuts, drinking beers and listening to Outlaw County music.  This is such a big, round number that I have to reflect on it. First, I distinctly remember shortly after starting CrossFit in 2006 and attempting a max effort Clean in my office gym in NYC.  I was with my buddy Jon, the other guy who had ever heard of CrossFit.  He was from San Diego and had spent the previous 3 years training at Brand X.  He was my Obi Won.  The weights were rubber coated, so they kind of seemed like bumper plates, although they weren’t.  At Jon’s recommendation, I threw up 185#, which was body weight at the time, caught it in a front squat, and stood it up.  Fired up, I dumped it and – I hope no one from the...Read more