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

Some schedule adjustments from my FB post: Lurong WOD 4 (Thruster/T2B) will be on Wednesday.  I originally thought the score was due next Sunday, buy more about but Adele pointed out WOD 4 is due THIS Sunday.  We will allow for make-up times on Saturday as well. The Ground to Overhead (G2O)/Burpee Box Jump couplet will be moved to Friday. The CFO Total will be Saturday.  It will be a combination of your best lifts of: Thruster (from the ground), case Weighted Pullup, Weighted Pushup. We will be rolling out info for the Franiversary this week – we will announce movements and loads this week.  We will begin announcing the WODs next week – we want you to practice them, strategize, and go as fast a humanly possible. Workout of the Day Conditioning Fast Cindy 10 RFT 5 Pullups 10 Pushups 15 Squats 12 minute cap Do not pace.  Go...Read more

October’s CrossFit Oakdale Athlete spotlight is Joel B. By Tricia Wessling “I need to run faster…. Or have Joel run for me?”- Conney Chaney Frazee regarding the most recent Lurong Challenge WOD That’s right Joel is down right fast, more about like sneaky fast and his fellow CFO’ers know it. I like to call folks like him “outside smokers” they come out of no where (unassumngly fast) and smoke everyone on runs or WODS or BOTH! AND He’s gunning to BEAT one of us!! YESS!I [ who? If I told you, I’d have to kill you. It’s on the DL  😉 ] Joel has been super fun to coach and watch as he continues to get stronger and faster. I’m glad he found his “home” at CFO. OH ! He has a great laugh too. Let’s get to know a bit more about Joel… How were you introduced to Crossfit...Read more

Super early post folks! CFO will have Saturday classes at 9am and 10am. The 9am WOD will have some version of cleans, drugs lunges and pullups. 10am is Clean and Jerk Session then 3RFT 10 Power Cleans 20 Walking Lunges 30 Pullups 135/95Read more