This is a bit of a transition week for training at CFO.  We’ll give the really heavy lifting a rest this week, what is ed as we just maxed out our back squats.  We’ll have tough tester WODs on Monday and Wednesday, case and we’ll front squat heavy on Friday.  I’m working on integrating a strength program known as “the Cube” that will carry us through Christmas.  For the Olympic lifting work, expect to see heavy complexes, like the to the Snatch sandwich from last week.  You will NOT be able to hit your 1RMs, they are meant to be worked at 65-75%.  If you did the 2 Cleans, 3 Front Squats, 1 Jerk at 75%, you know what a gut check that was. The WOD for Wednesday is 50 Cleans 135/95 50 Wallball Shots 20/14 50 Kettlebell Swings Blue/Yellow Today’s conditioning WOD is my favorite from any of the...Read more

CrossFit at 9am and 10am on Saturday. Workout of the Day 21-15-9 Power Snatch 75/45 Chest to Bar Pullup Box Jump 24/20 At 10am, rx we will snatch first.  We may finish with some sled pushes and muscle ups.Read more

Is the Rebound Box Jump Suitable for Everyone? from Breaking Muscle. I sometimes enjoy/sometimes hate Breaking Muscle.  I imagine CrossFitters are the number one reader of this online magazine, mind yet they appear to troll weekly, articles that are highly critical of CrossFit, without, in my opinion, moving the argument forward.  Sometimes, I think they are just trolling for page views. Box jumps are one of the movements in CrossFit that internet trolls love to attack.  Busted up shins are regular occurrences and the much scarier Achilles injury is always looming, at least in if you read the internet. I liked this article, as it explained jumping exercises, why we do them, rules to live by and jumping in the sport of CrossFit. But in the end, if you are looking to compete in the sport of CrossFit, you will want to be pretty familiar with box jumps.  They ARE...Read more

I spoke about this at Sunday’s seminar, malady but Greg Everett at Catalyst Athletics has created a movie, website American Weightlifting: The Documentary. The film will premier on November 16th, and will be available for online purchase for $15.  Coach Jim Schmitz will be featured as well as Coach Burgener. I love weightlifting.  I love CrossFit more, but I love the purity of the effort and the fact that so many have toiled in relative obscurity in the pursuit of greatness.  CrossFit has created a huge interest in weightlifting, and I hope the union continues to grow. I am thinking of setting up a screening of the movie – either at the gym or my house.  Please let me know in the comments if you’d be interested.  [youtube=http://www.youtube.com/watch?v=2SxkAQccHlQ&w=420&h=315] “Weightlifting is not a formula…it’s fighting for every kilo on that bar.”  YES! Workout of the Day 4 Rounds, for reps Deadlift,...Read more

Update: Due to an influx of concerned questions and caring statements, more about we have managed to curb Brian’s khaki pant wearing at CrossFit Oakdale. It will not happen again and we are truly sorry for upsetting you. We didn’t understand the implication of Brian wearing “regular” clothes to the gym. He is not injured, buy ill or indisposed. He was going to take Jack to wrestling. No worries – he will be back in Lululemon tomorrow. Thank you for your concern. And now on to more important things…like the CFO Christmas Party! We will be celebrating this years holidays at Suzy Belen’s on Saturday December 7th at 5pm. Yes,  it is the same day as the Franniversary, so rest up and be ready to continue the festivities. Tickets will be $15 for adults, $12 for kids. This will include entree, salad, chips & salsa and soft drinks. Ticket go...Read more