I posted on Facebook yesterday, web but I want to have a bench pressing session on Saturday.  We’ll go at 10, view which should allow the 9am folks to cool down after their WOD by whacking their pecs and the 10am folks to get started by getting their swole on. As I asked before, # buy 2 additional benches would be great – I think BMB has a line on 2, but just in case, if you have a bench from your old bodybuilding days (you know who you are) if we could borrow it for a lifting session, that would be amazing.  Please let me know in comments on FB. Feeling Nostalgic – Check out Ashly working on her Double Unders!! Workout of the Day Strength/Skill Deadlift, Heavy set of 5 Add 10# to last weeks lift Conditioning AMRAP 12 4 DB Push Press, Left Arm, 45/35 4 DB...Read more

A few months ago, healing on our family’s trip back east, what is ed we went to a good amount of CrossFit gyms.  An owner asked me what the best gym I’ve ever been to was.  I was kind of perplexed, malady thinking about it.  I though about all the gyms I’ve been to, but the answer was simple: our gym, CrossFit Oakdale.  Maybe it’s the great coaches, the awesome community, the brilliant programming (blush), the beautiful owner (hi-YO!) or maybe it’s something else.  But CFO is hands down my favorite gym. In that regard, we always want to keep our kung fu strong, and here it comes…the dreaded etiquette post. Please understand – this is not a call out.  If you think you are an offender, maybe you are.  But we still love you.  If we haven’t approached you about something you read, it’s probably because it’s a small...Read more

Well, ailment 100 Rounds was very interesting.  I can’t say it was the hardest WOD I’ve ever done, ed but it’s certainly in the conversation (and it’s the longest).  I’m interested in folk’s thoughts – please post your experiences to Facebook, whether you finished all 100 rounds or not.  For the record, I finished in about 1 hour and 45 minutes.   Here’s some some of my observations – The first 30 rounds of so felt like a regular CrossFit WOD.  That makes sense, because I made it there in about 20 minutes.  After that things got started to get different.  It was clearly mental, and the movements never really were close to failure (until later), but it became very difficult to hold a pace, and nearly impossible to speed up.  It seem like after round 40 or so, every round was a second or so slower than the last....Read more

Ok, view Saturday is going to be epic, patient the only thing I can think of naming this WOD, generic which comes from Ben Bergeron, is the Roman numeral for 100, C. My plan is to start a heat at 9:15.  I recommend 2 time scaling options: a 20 minute AMRAP, or as many rounds until it’s 10am. I will provide scaling options if you have any other questions. I will be starting at 10am, so if you want to “race” me, be ready to go at 10am. Last piece of advice – wear your favorite t shirt.  I’ll be rocking a CFO shirt.  Let’s be epic together. Workout of the Day “C” 100 Rounds 1 Handstand Pushup 2 Squat Clean 135/95 3 BurpeesRead more

Don’t forget Saturday’s WOD is a doozy – 9am class will have multiple cap options  for every level.  “C” 100 RFT 1 Handstand Pushup 2 Squat Cleans 135/95 3 Burpees Workout of the Day Strength/Skill Snatch Plus 3 Overhead Squats Take 20 minutes to build to a heavy set of this complex Conditioning 5 RFT 21 Air Squats 15 Kettlebell Swings 53/35 9 Chest to Bar Pullups 15 Minute time capRead more