Last year we participated in the CrossFit Merced Holiday Throwdown. This year I would love for us to do it AGAIN! There is an Open, cure Over 40 and Masters Division as well as a Team (2 men 2 women).  This competition will take place on December 14th at the Merced County Fairgrounds. You can read more about it here. Workout of the Day For time 30 Squat Cleans 185/115 15 minute cap Following WOD, OTM for 12 minutes Even: 10 Toes to Bar Odd: 10 Pushups Scale as needed.  Read more

Franniversary WOD 1 For time 40 Deadlift 275/185 40 Box Jump and Over 24/20 30 Deadlift 30 Box Jump and Over 20 Deadlift 20 Box Jump and Over Scaled Men – 185, capsule Scaled Women – 135 Scaled Box – 20inch for Men and Women, visit step ups and over are allowed. Please review the standards for Lurong WOD5, information pills as there are several variances for nearly every movement on Levels 1, 2 and 3.  Review the video – any type of box jumps are allowed – all the way from rabbit style to step ups. This one get a little grippy.  It will be very personally dependent on how you conserve your grip, but don’t wuss out.  Big sets! Nelson goes big on the weighted pushup!  That metal plate weighs 100#.  That’s more than most super models!!! Workout of the Day Lurong WOD 5 10 Snatch 115/80 20 Pullups 30...Read more

Mark your calendars and start picking out your white elephant gifts!  The CrossFit Oakdale Christmas Party has been moved to December 7th (from the 14th).  This way we can roll right from the Franniversary, capsule with a quick break, story into the Christmas party.  Start your holiday season with the Franniversary, hanging out with exercisers, and finish the day hanging with exercisers. You can use the rest of the days of the Christmas season to have boring old parties with families, co-workers, the Kardashians, etc…   CrossFit Merced is doing a competition on December 14th.   Workout of the Day Strength Back Squat 5-3-1-1-1 We are going to start a build for a one rep max. Your 3 singles should be the same weight. The goal today is to be comfortable….Keep your singles around 85%. Conditioning AMRAP 5 As many 10m Sled Push as possible in 5 minutes Men load...Read more

The Mind is Primary from Rob MacDonald of Gym Jones. We’ll begin a new back squat progression on Tuesday. Lurong WOD 5 on Wednesday. I loved the video CrossFit posted over the weekend.  Check out friend of CFO Jennie McKernan at about 1:20 pulling the sled. [youtube=http://www.youtube.com/watch?v=CDXxURPagpM&w=560&h=315] Workout of the Day AMRAP 7 3 Deadlift 225/155 5 Hand Release Pushups 7 Wallball Shots 20/14 Strength Good Morning 8-8-8Read more

If you need to make up the Lurong Challenge WOD #4, # buy you can do that tomorrow morning…come in at 9:30am, case warm up and be ready to go right at 10am. Tomorrow is the CFO “Total”. It is the max weight on a Thruster (from the ground), weighted pull up and weighted push up. Even if you can’t do a pull up, you should give this a try. At 10am the Advanced Class will have a quick Muscle up, double under couplet and then we will do the CFO “Total”.Read more