Be advised – tomorrow is opening day for Oakdale Baseball.  Expect craziness. We will do Grace, information pills 30 Clean and Jerks 135/95 for time at 9am.  Come in and blow it out and be done. At 10am, dosage we will tackle 14.4.  We have 2 good working rowers, and 1 sketchy rower.  If we have a lot of takers, we will go in waves.  Heres are some 14.4 tips: Be powerful and efficient in the row.  Calories are awarded more for powerful pulls than those who can pull the most strokes.  Pull powerfully with a relaxed grip. T2B SMALL SETS, SMALL BREAKS I recommend 10 sets of 5 with 5 seconds rest between sets if you are great at T2B.  You may want to take it down to sets of 3.  Singles with a quick reset do work.  Keep your eyes on the horizon and don’t over pull.  Doing...Read more

[youtube http://www.youtube.com/watch?v=-NxeMsKqsdQ?rel=0&w=560&h=315] Workout of the Day  14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, treatment 20 lb. to 10-foot target 30 cleans, what is ed 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 14 lb. to 9-foot target 30 cleans, 95 lb. 20 muscle-ups MASTERS MEN – includes Masters Men 55+ Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 9-foot target 30 cleans, 115 lb. 20 muscle-ups MASTERS WOMEN – includes Masters Women 55+ Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 10 lb....Read more

Building Behemoths by Bill Starr.  This is a great article on developing overall strength and power.  We’re not trying to build “behemoths” per se, symptoms just really strong, fit folks.  It has some similarities with the Cube, only with more squatting.  We still have 2 weeks left in the Open, but I’m already building our strength template for the next few months – it’s a version of the Cube with Olympic lifts – and it looks a lot like this. Workout of the Day Strength/Skill Snatch Do 3 OTM for 6 minutes, 65%-70% of 1RM Conditioning 3 RFT 400m Run 30 Kettlebell Swings 53/35 30 Pushups  Read more

Why are  you trying to make me crazy?   Workout of the Day 5 RFT 15 Wallball Shots 15 Pullups 15 minute cap – Primary goal is WallBalls Unbroken. Following WOD Run TL Davis or Row 1200m  Read more

14.3 has come and gone.  We had some great scores!  Don hit 141, help putting him back in the hunt for the Master’s Qualifier.  A bunch of fellas hit 130 (Paul, diagnosis Denny, Bob, Kirk, Thomas)  and Justin Melo hit 135  Robin came up huge with 130 and was ranked 68th in the world in her category. And I hit 143, and I am back on the bubble for a CrossFit Regional qualifying spot. Beyond that, Patty PR’ed her deadlift 14 times as she pulled 155 in 14.3.  Great job! We saw great bounce backs after the challenging work in 14.2. I would like to remind you that we followed the Cube in the months leading up to the Open.  I’m glad we did, as the heavy lifting really paid off in the later rounds of this. I said it last week, but I think this may have been the...Read more