So, # 40mg more on the minute (OTM) work coming up, this time with pullups.  I started doing this “workout” during high school wrestling days.  My high school was on a college campus, and the wrestling room was in the field house.  We didn’t have a “old school” weight room close, but we did a have an old school Nautilus weight room close by. A guy on my team, Matt, was into bodybuilding and weightlifting, and as we would wander around the Nautilus machine, he gave us some guidance – don’t use the Nautilus, it’s crap.  At the time, I knew about pullups and could do a lot of them – I only weighed 100 pounds.  There was a dip apparatus on the end, and Matt showed me how to do dips.  Immediately fell in love with the movement, and would do them all the time, as every young man...Read more

Milo of Croton Many CrossFitters are interested in getting stronger.  All over the world, information pills athletes are looking to improve their 1RMs over the lifts in the hopes that bigger lifts will produce faster times.  For some, discount this helps.  For others, like me, it doesn’t. To achieve true balance fitness, most of us will have to continually improve all things at once.  Pulling away from conditioning and focusing on improving lifts may improve a few of the 10 general physical skills, but others are sitting idle. For those who need a quick reminder, the 10 general physical skills, as defined by CrossFit are: strength, speed, agility, balance, coordination, power, endurance, accuracy, stamina and flexibility.  (That was from memory.  Boss) With that in mind, I want to try something new with strength training.  Like Milo of Croton, who carried a baby calf up a hill every day, and as...Read more

Today we kicked off the pushup challenge with 14 participants! If you haven’t had a chance to get your video done you have until Wednesday. Tomorrow 10 pushups are on the schedule.  We will be doing this for 30 days and then retesting our Max Unbroken Hand Release pushups.  Don’t forget to sign up for Death By Barbell. If you have a strategy, ambulance write it on the whiteboard in the bathroom. Share! Heat Schedule for those signed up will be available on Thursday night. If you want to have a heat time sign up ASAP. $20 to enter with a cash prize at the end. CrossFit Oakdale will be closed 4th of July weekend. Regular classes on the third of July and then back to normal on Monday July 7th.  Kids classes will have a break as well – no classes July 7th, order 9th or 14th.  Workout of...Read more

Monday June 23rd is the start of the Pushup Challenge. Day 1 starts with 5 pushups and it will go up by 5 each day, medications with built in rest days. To be a part of the challenge there is a $10 buy in and we will need a Max unbroken rep set as a baseline. At the end we will do another set to see improvement. I will be recording the max effort sets so we can see not only the # of repetitions that will have increased, this site but also form.  Death by Barbell will be taking place Friday night at 6:30pm. The best way to get better at competing in CrossFit is competing in CrossFit.  There are three categories – RX (135/95), Scaled (95/65) and a Masters Division (75/55).  If you can handle these weight and the movements, and if you’ve been coming to CFO regularly,...Read more

Both classes will have the same strength WOD.  This is known as the strength battery test.  It is: 12 minutes to establish a 1RM Power Clean, sale rest 2 minutes, mind then as many Power Cleans at 90%. At 10am, we will practice handstand walks, then do some work. Workout of the Day 9am Strength Battery Test Power Clean Conditioning 50 Squats 40′ Handstand Walk (there is a sub!) 30 Pullups 20 Burpees 10 Clean and Jerk 115/75 10am Strength Battery Test WOD 2 RFT 50 Squats 40′ Handstand Walk 30 Pullups 20 Burpees 10 Snatch 115/75Read more