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

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