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

Just a head’s up that this is Rodeo Weekend. If you weren’t aware then you DON’T live in Oakdale. There is a parade at 9am on Saturday, cure but if you are coming from out of town then you shouldn’t hit it. Workout of the Day Strength/Skill Back Squat 3 sets of 8, 60% of 1RM Conditioning AMRAP 6 10 Doubleunders 5 Wallball Shots 20/14 20 Doubleunders 10 Wallball Shots 30 Doubleunders 15 Wallball Shots 40 Doubleunders 20 Wallball Shots 50 Doubleunders 25 Wallball Shots DU go up by 10s, WB go up by 5.  How high can you go???  Read more

I would like to start working Kettlebell Snatches into the programming regularly.  I’d like to start uses these more for many reasons – for variety, doctor for grip strength, link for developing shoulder stability and more.  It’s a good exercise that is under utilized at CFO. Why am I telling you this and not just throwing it on the board?  Because if done improperly, there you will bruise your wrist to the point that people will think you are in an abusive relationship.  Life, and fitness, are hard enough that you don’t need a 35# cannon ball crashing on your forearm if you don’t have too. We will work the KB Snatch in warmups over the coming weeks and slowly work them into WODs.  Here’s my advice – learn how to “punch” the kettle bell with an active wrist.  If you are crashing the KB, please keep the weight light...Read more