A major component of the Lurong Living Paleo Challenge is it provides competitive workouts and a leader board.  If you are thinking about competitive CrossFit, ailment it’s a cool way to test your fitness and even prepare for the Open in the “off-season.”  We will perform the first WOD of the challenge on Friday (and Saturday at 9am).  We will perform WODs 2 and 3 – a burpee/KBS couplet and a hang clean/shuttle sprint couplet – next week. WOD 1 is an 18 min capped WOD that attacks your legs and lungs – it is very similar to Open WOD 13.2. Another cool aspect of this challenge is it provides scaling options for 3 ability levels.  I’ve posted the advanced, sildenafil or level 3 version, but take a look at the other options. A quick word – you may find your energy is slightly depleted in the coming days as...Read more

So, ampoule I’m about 50 plus hours into this Paleo challenge.  I’m interested in your experiences.  Cravings, adiposity headaches and moodiness are all things I’ve experienced starting new diets and I’m curious about your experiences.  Please post your thoughts to the Facebook comments associated with this post. Personally, I feel great.  My cravings are minimal and my mood and energy have been consistent.  I’ve only done 1 workout though, we’ll see what happens when I begin loading work. I haven’t followed a true nutrition plan in over a year, and I know my diet got away from me.  I’ve done Paleo for periods before and I followed the Zone religiously for 2007-2009.  Almost immediately upon starting this challenge, I remember what eating 100% clean feels like – I really don’t want to screw it up. For me, the biggest thing is being prepared.  Packing for the day at work with...Read more

3 CrossFit Oakdale teams took on the Caffeine and Kilos Team Competition in Sacramento on Sunday.  It was a well run, erectile organized event – it was indoors, adiposity had some decent vendors, order and ran on time, which is great.  The WODs were simple and well programmed – a Clean and Jerk/Snatch Ladder, a Burpee Box Jump Over/Kettlebell Swing Couplet, a yoke carry event and a thruster floater WOD.  All the WODs required teamwork and were balanced tests of fitness.  I would highly recommend participating in this event next year, as it offered an RX, Scaled and Master’s Division.  There was something for everyone. The Box Jump Over/Kettlebell Swing and Thruster WOD were simple, relatively light and required communication.  Like many CrossFit competitions, it highlighted how fast you need to move to score better than your competitors.  Simple movements usually equal moving much faster than is comfortable.  This is...Read more

I will post a re-cap of the Caffeine and Kilos competition tomorrow night. CrossFit Oakdale will begin adding a new movement into our strength program: the Good Morning. We use the GM all the time in our warm ups and it is an excellent strength accessory movement for the lower back, information pills gluteus and hamstrings.  I would like to tack on Good Morning at the end of squat days, but starting out, we’ll focus on the movement – how to load, do it correctly with weight and what to expect from it. First and foremost – you do not need to load the GM too much.  Catalyst Athletics loads to 20% of you back squat – if you squat 300#, your heavy working weight of the GM is 60#.  Keep it light, and keep your back tight.  Men work with the 45# bar, ladies work with the 15# training...Read more

Long day.  I’m tired. Caffeine and Kilos is in the books – Tricia, sales Denny, health Bob and Janet – Forty & Funky – took third in the master’s division.  Great job guys! The Paleo Challenge starts Monday – let’s do this! Wednesday is “Diane” – Deadlift’s and HSPU Workout of the Day Strength Back Squat 3-3-3 Add 5-10 pounds to last session. Conditioning AMRAP 7 10 Wallball Shots 20/14 10 PullupsRead more