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

As of this writing, # 60mg I’m on the last day of the Whole 30.  One thing I would not recommend during the last days of the Whole 30 is reading Candy Freak by Steve Almond.  Now, try if you’ve ever eaten too much candy or enjoyed a book, capsule I would recommend Candy Freak.  Almond is a fun, sharp writer with a candy obsession that decides to write about his obsession. This may be akin to a CrossFit obsessed person opening a CrossFit gym. One of the main observations of the book is how the candy industry has moved from many small companies to a few major companies. What do the small companies that have survived do to stay afloat?  They still produce their bars, but they also produce protein and diet bars during other shifts.  Companies will produce their candy bar 10 days a month and diet and protein...Read more

Registration is open for CrossFit Oakdale’s 3rd Annual Franniversary featuring a Gauntlet Style Competition. This year our teams of 2 (male/male, this female/female, online COED) will travel around the CrossFit Oakdale game board based on four of our FAVORITE ladies. Every rep completed will count and accumulate for your score. Specific information and video standards will be released closer to the date of the event. Heats will start at 8am and each team will go through one time. There will be a final for both divisions. Top team in the Elite division will receive $500 and the top team in the Open division will receive $250.  Get your partner and team name and get registered!    Workout of the Day Strength/Skill Back Squat Heavy set of 3 This is week 2.  After dropping 30-40# off your PR, pill you may now add 5-10#.  If your lift is under 200#, add...Read more

Work for the Week Monday – Snatch (3 Position) Tuesday – Back Squat, case Set of 3, and Week 2 Wednesday – Deadlift, information pills Set of 5, Week 1 Thursday – Conditioning WOD Friday – Snatch For you conditioning heroes in today’s WOD:  Today is a Tabata – which we do in cash outs, but the protocol can actually be used in a WOD.  The way it works is:  you will Snatch for 20 seconds, then you will rest for 10 seconds.  In this time you will pick up your jump rope.  Then you will jump rope for 20 sends.  Then you will rest for 10 seconds.  Repeat this couplet 7 more times, for a total of 8 rounds. Pay attention on the Snatches.  This will allow you to do Snatches for 2:40 total (with 1:20 of rest).  2:40 would be a really good Isabel time.  Isabel is 30...Read more