Rope Climbs on Thursday!  It’s been a while since we’ve done these.  We only have 2 ropes, # dosage but I think we’ll be OK.  Depending on the overall ability of the class, information pills one rope will be for climbing, medicine one for scaled attempts – body pulls.  There are enough movements in the WOD that the rope shouldn’t develop too long of a line. ***WEAR PROTECTION FOR YOUR LEGS*** Long sock are good, some type of compression is better.  If you use the “Spanish Wrap” or the “Wrap and Stomp” method of rope climbs I recommend sweat pants, because that rope will find some fleshy thigh meat. [youtube http://www.youtube.com/watch?v=AD0uO7JGdZU&w=560&h=315] Workout of the Day AMRAP 20 30 Doubleunders 15 Burpees 15 Box Jumps 24/20 1 Rope Climb *3 Body Pull for 1 Rope ClimbRead more

Congratulations to CrossFit Oakdale Alumnus Nick Zambruno and Jen Cadmus for qualifying as Individuals for the CrossFit Games Northern California Regional!  Nick and Jen took jobs in the Bay Area last year and have been training at the powerhouse NorCal CrossFit.  For those that don’t know, for sale NorCal CrossFit is owned by 2008 CrossFit Games champ and 2013 Runner Up Jason Khalipa.  But it doesn’t stop there – a pack of superstar athletes train there everyday.  Nick and Jen have opted to go team, medicine joining CrossFit All-Stars Pat Barber (4th Place 2008 Games, 8th Place 2011 Games) and his wife Tamaryn (2009 Games), Miranda Oldroyd (2008 Games), and super stud Alex Rollin (multiple NorCal appearances) on the NorCal team.  With that stable of athletes, Nick and Jen have a great opportunity to make the podium and earn a trip to the CrossFit Games.  Nick is a great athlete...Read more

It’s a huge accomplishment to qualify for the Boston Marathon.  It’s another to make the trip and complete the grueling 26.2 mile race.  Imagine that within minutes of finishing, buy information pills explosions rocked the finish line.  That’s exactly what happened to Vanessa a year ago on Tuesday. Vanessa finished the 2013 Boston Marathon in 3:36, 20 minutes off her PR time, but she got it done.  She decided to bring her phone with her for the entire race, as opposed to stowing in a bag or a holding tent.  Bill was accompanying her, and they agreed to meet at the finish line.  Seeing there was a thick crowd, Bill decided to wait at the train stop just past the finish.  4 minutes after finishing the race, bombs rocked the finish line.  Panicked and exhausted, Vanessa called Bill.  From her story, they had a terse conversation that probably sounded like,...Read more

The 2014 CrossFit Games Open was a great one at CrossFit Oakdale.  We had a ton of athletes take part in the challenge, more about as athletes that signed up and logged their scores and athletes that did the WODs, approved judged, pill cheered or provided any support whatsoever. For athletes that logged scores – take some time to look at how did relative to your peers by using the leader board.  Where did you score well?  Where did you score poorly?  This will help you identify things to work on over the year. Did you take a bath on 14.1?  Maybe you need to focus on double unders? Are overhead squats your nemesis?  Maybe it’s time to stop power snatching just so you can go  heavy.  Maybe focus on dropping under the bar and doing a OHS every time you Snatch. Did the heavy weights in 14.3 break you...Read more

Just a reminder that two of our Masters Stud-ettes will be competing next weekend in the Master Regional Qualifier at CrossFit Oakdale. It is four workouts over the weekend. If you would like to come and do the workouts COME ON!We don’t have exact times yet, web but we will keep you posted. We haven’t forgotten about the Open post, but wanted to make sure we took our time reflecting on it. Tomorrow’s workout at 9am has pull-ups, push jerks and lunging. At 10am Advanced ONLY: I am following Outlaw programming to prep for regionals. I have a good competitive workout that can be easily scaled. He asked that I not post it – but it has Muscleups, Box Jumps and Squat Clean to Thrusters.Read more