I’ll be rolling out a skill warm up in the coming days.  It will be 3 warm ups of 3 different CrossFit skills.  It is meant to be done before the workout and not for time.  These will be the “advanced” level movements, buy information pills but this can be scaled to your ability level.  Movements like pistols, chest to bar pullups, double unders, toes to bar and muscle ups will be included. This work is completely optionally.  It is geared to folks that are looking at really expanding their fitness, developing higher level skills and possibly competing in the Sport of CrossFit. I’m stealing a WOD from Freddy Camacho today.  Check out the video below.  If you go really fast, and you’re a Master’s athlete, maybe you’ll earn a trip to Miami.  Local stud Terry Dickman got 45 reps. [youtube=http://www.youtube.com/watch?v=ezzAYp_4OKs&w=420&h=315] Workout of the Day Strength Clean and Jerk Take...Read more

A bunch of CFO men competed over the weekend. Royal competed in the FrankenWOD Throwdown in San Jose.  I spoke to him on Saturday, click and he said he pushed hard and learned a bunch.  Full effort = full victory. Denny just missed a top 10 finish at a competition at CrossFit Adrenaline in Chico on Saturday – finishing in the top 10 in 2 CrossFit-style WODs, # sale PRing his back squat with 305 (make sure you ring that bell), dosage and running into a tough event in an obstacle course. Denny is a gamer and a ball of fire – I’m sorry I couldn’t watch you this weekend buddy! Don, Bill, Paul and I took on the Men’s Gauntlet at CrossFit Roseville in Roseville, CA.  The Gauntlet consisted of nearly every CrossFit movement performed in 1 hour. It was a well run event – the WODs were simple,...Read more

CrossFit Oakdale will have classes at 9am and 10am on Saturday.  Several CFO athletes are in various competitions throughout NorCal. Denny is doing a comp at CrossFit Adrenaline in Chico. Royal is in his first comp, # sale The FrankenWOD, illness at CrossFit San Jose. Bill W, Paul G, Don Q and I are taking on the Gauntlet in Roseville. Wish all the CFO athletes luck! Workout of the Day 7 RFT 7 OHS 95/65 7 Toe to BarRead more

We will not be having classes on Thursday night, unhealthy October 31st. CrossFit Kids Oakdale will be having their annual Halloween party from 4-4:45pm that afternoon. All kids and teens should come at that time. Friday morning 5:30am class will be doing a repeat of the Lurong WOD #7 if you missed it. Saturday December 7th is the Franniversary Competition. If you haven’t signed up get on it! We have added 10 more Scaled slots since they filled up so quickly. $500 cash for Rx winning team and $250 for scaled winning team. That night will also be the Christmas party at Suzy Belen’s in Oakdale. Tickets will be sold for $15 for adults, visit web $12 for kids. Meal includes choice of 2 entrees, page salad, chips, salsa and soft drinks. Tickets will go on sale next week.   Workout of the Day 3 RFT 10 Deadlift 275/185 50...Read more

I used to post a lot of links, this but through Facebook and just awareness, visit this many of you are reading cool, help interesting stuff and sharing on social media.  Here are 3 of the best links I’ve seen over the last couple of weeks.  Enjoy! Choosing an Off Season Competition by Jacob Tsypkin  On Being a Real CrossFitter Activity Does Not Always Equal Productivity from the New York Times Workout of the Day Strength/Skill Clean and Jerk Take 12 minutes to warm up to 80% of your 1RM.  If you were perfect last week, you may add 5-10#.  Once the warm up is complete, use the weight you built up to and do.  NO MISSES! 5 rounds, 1 Clean and Jerk every 90 seconds Conditioning 30 Cleans 155/105 At the top of every minute, including the first minute, guys do 10 pushups, ladies do 7. For RX, singles...Read more