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

I don’t really have much to say.  So here’s one of my favorite movie scene’s of all time.  It’s from Gelngary Glenross.  The language is not safe for work, symptoms but this maybe the most abusive boss to employee scene in the history of movies.  There are a tone of f words and more.  Don’t play it around the kids.  1st place – a Cadillac El Dorado, visit this 2nd place – a set of steak knives, click 3rd – place – you’re fired. [youtube=http://www.youtube.com/watch?v=8kZg_ALxEz0&w=420&h=315] Workout of the Day AMRAP 12 7 Ground to Overhead 115/75 7 Burpee Box Jumps 20inchRead more

Lurong WOD 4.  Please review L1, site 2 and 3 options.  It’s basically thrusters and T2B or sit-ups. The 2013 CrossFit Games will begin airing on ESPN tomorrow!  I dumped cable a couple of years ago, order so I rarely get to see these productions.  I’m sure many of you will get questions about CrossFit from folks who are learning about it the first time from ESPN.  That still blows my mind – for many of us our introduction to CrossFit was through a website or finding a warehouse in a semi deserted parking lot. Paleo Update/Confessions I’m actually surprised how much I’m enjoying this challenge.  I’ve “cheated” once, story at a wedding, and even then, the food was high quality and nutrient dense.  Well, maybe not Todd’s beer, but it was delicious. I really miss cream in my coffee from time to time.  When I go with cream, I...Read more