Saturday’s WOD comes from Ben Bergeron at CrossFit New England/Competitor’s Training.com.  It is: 100 RFT 1 Strict HSPU (6/4 in. deficit for Regional athletes) 2 Squat Cleans 135/95 (155/105 for Regional athletes) 3 Burpees This is kind of crazy.  It’s up there with Clovis as the longest WOD I can think of, # order and that has 10 miles of running in it.  BUT…I think we can tackle this as a gym.  This important part is scaling: time, # 40mg movements, # load to meet your ability level. As always, scale the barbell weight to something you can do with sound technique. For HSPU, the WOD says strict, but if possible, kip them.  If needed, use pads.  I WOULD NOT do wall climbs.  The only sub I would recommend is 1 push up.  That’s it.  But over the course of the 100 rounds, that 100 pushups, PLUS 300 burpees.  If...Read more

Micalya competed in the Tomato Massacre in Los Banos, information pills hosted by CrossFit Valley View on Saturday.  Micayla competed in 3 tough WODs: a HSPU/pistol/burpee/DU mash, buy information pills a Run/Snatch, visit this and a Death by Barbell except the barbell was an axel.  Which is harder folks. I didn’t make it to Los Banos until her third WOD, but her spirits were high, and I saw her really battle through the death by axel bar, taking 5th in the competition.  These WODs are no joke – they all had high skill components Based on her performance, Micayla earned her way into the finals in her first individual competition.  The finals were NO JOKE: a 200m run, 30 GHD sit-ups, a 115# walking lunge, 30 53# Kettlebell Swings, another walking lunge, 30 more GHD sit-ups, and finishing with 10 squat cleans at 135, all under a 10 minute cap. ...Read more

CrossFit Oakdale’s own Micayla is competing at the Tomato Massacre in Los Banos tomorrow!  Wish her luck! Workout of the Day In 14 minutes Front Squat into Push Jerk Establish your best lift Short rest AMRAP 7 2 Deadlift, cheapest 2 HSPU, # order 4 DL, malady 4 HSPU, 6 DL, 6 HSPU, go up by 2s… Rest 7 minutes AMRAP 7 2 Cleans 155/100 2 Pistols Then 4/4, 6/6, etc…keep going up by 2s This is the WOD for everyone.  I promise, there will be simple scaling options!Read more

Hope you all had a HAPPY THURSDAY! – Currently in a post Whole30 Coma.  Workout of the Day Conditioning AMRAP 8 8 Overhead Squats 95/65 8 Kettlebell Swings 53/35 In the remaining time in class, information pills build to a heavy Snatch BalanceRead more

It is October 1st. For many of you that means the start of the fall season, ambulance maybe you are wearing a hoodie, here maybe you have a pumpkin on your porch. BUT for 15 people it means day 31 of the Whole30. Or Day 1 of new way of eating. For the past 30 days we have  (to the best of our abilities) eschewed dairy, sugar, grains, and legumes. We have eaten only meat, veggies, eggs, some fruit, nuts, seeds and good fats. We have AVOIDED alcohol. The items removed are those that cause inflammation. Inflammation is the root of all evil in case you didn’t know. Inflammation causes us aches and pains. Inflammation hinders our training and obstructs our recovery. While this is my 5th paleo challenge in the past 5 years, it was the first for a few. The results are still coming in – measurements and...Read more