Today’s work requires our heaviest loads of this 18 week cycle – 5 sets of 2 deadlift at 90%.  Ensure you are thoroughly warmed up – don’t rush the warm up.  I do not recommend treating the sets of 2 as singles, hospital but if you have drop and reset, hospital do so. The conditioning piece requires quite a bit of skill, salve either scaled or as prescribed.     Workout of the Day Strength/Skill Deadlift 5 sets of 2, 90% of 1RM Conditioning 25 Strict Handstand Pushups 25 Kipping Handstand Pushups 25 Pushups At the top of each minute, do 15 Doubleunders or 15 Wall Climbs 15 Wide Arm Pushups 15 Thumb Touching Pushups (also referred to as diamond pushups, but your thumbs must be touching) At the top of each minute do 15 Doubleunders (or any DU substitute, 1 for1) 10 minute cap for either option.  Go hardRead more

I got back late Sunday night after watching the CrossFit Games.  Robin, pills Jake, recipe Micayla, Denny, Chance and I spent pretty much sun up to deep in to the night watching people exercise.  And it was glorious.  We tried to put out posts via Facebook, but Jen and Nick performed admirable on NorCal CrossFit’s team, taking 5th place, and actually holding the top spot in the world going into Sunday.  After getting to hang out with both of them, they were tired but exhilarated and thankful for all the support from their CrossFit Oakdale family. Friend of CrossFit Oakdale Cindy Kelly took second in the world in the 50-54 women’s master division.  Cindy has been to a weightlifting seminar at CFO and you may have met her at other CrossFit related events.  Great job Cindy! Friend of CrossFit Oakdale Chad Augustin took 6th in the world in the 40-44...Read more

Congratulations to Nick, ampoule Jen and the NorCal Team. Their strength and spirit got them a 5th place finish in the WORLD. The WORLD. We are so proud of you all! Congrats to Rich Froning and Camille LeBlanc-Bazinet who finished first Sunday night.  If you were not glued to your computer/ipad/tv this weekend, visit this you can still catch the inspiring Athletes on the archives at the Games site.   Workout of the Day Strength Back Squat 1 Set of 8 @ 80% Conditioning “Milo” 10 Sets of 3 Power Cleans  +5# heavier than last time Post WOD Cash Out 50-40-30-20-10 Situps 10-8-6-4-2 Chest to Bar PullupsRead more

LOL. There is a giant list of people who have vacated CFO for the weekend to go spend time yelling their hearts out at Nick, physician Jen and the NorCal team at the CrossFit Games this weekend. If you are one of these people please please please post pictures!! I have been glued to my iPad watching the team stuff and loving it. While working and watching the Games I came across a few WOD’s that I wanted to try out AND they were approved by the powers that be down south, so we will be doing them tomorrow. (Found them at CrossFit Cheshire) 9am 100 Double Unders 10 Power Snatch 135/85 80 Double Unders 8 Power Snatch 60 Double Unders 6 Power Snatch 40 Double Unders 4 Power Snatch 20 Double Unders  2 Power Snatch 10am DU Power Snatch WOD AND 4RFT 4 Rope Climbs 50ft Front Rack Walking...Read more

Today’s strength – Bottom Pause Back Squats – will require a 3 second pause at the bottom.  This can be very effective if you rely too much on a fast bounce out of the hole (not always a bad thing) or are tentative in the bottom position (usually because you are inflexible). Pause Squats are an excellent way to develop confidence in the bottom of a Clean or Snatch, drugs as you will know whatever you catch, buy you be be patient and stand that weight up.  Additionally, it will identify weaknesses.  We are mandating a Pause today, but do not be afraid to use them in your squatting regularly. Workout of the Day Strength/Skill Bottom Pause Back Squat –  3 sets of 5 At the bottom of each Back Squat, have a partner hold you at the bottom for a good 3 count.  Use Mississippi, Watermelon, Bubblegum, Alligator, or...Read more