For Wednesday’s benchmark WOD, view I am giving an option.  The WOD is “Mary” – a 20 minute AMRAP of 5 Handstand Pushups, 10 alternating pistols and 15 pullups.  If you are able to do over 10 rounds of Mary, I suggest you try “Nate” – also a 20 minute AMRAP of 2 muscle ups, 4 HSPU and 8 Kettlebell Swings 70/53.  Why the option?  Because if you are capable of 10 rounds of Mary, you  are doing 150 pullups.  That’s a lot.  I’m not sure there is any reason to do more than 150 pullups in a WOD.  Hand tears and excessive soreness are likely once you get over 100 pullups.  Personally, I have done 15 rounds of Mary – that’s 225 pullups.  Now, before you start lining up to do Nate, you need to show me you can do 10 rounds of Mary first. Mary or Nate are...Read more

So many Front Squat PRs today!  The bell was ringing all day long!  Great job CFO! In anticipation for the Lurong Living Challenge, generic I’ve got a couple of food questions/observations: I’ve noticed baby coconuts at Raley’s.  They say these bad boys are good to eat or drink.  Has anyone taken the plunge?  What’s it like to drink one?  How do you do it?  I’ve heard you drill a hole and you can drop a straw inside.  They cost 2 bucks apiece, which is cheaper than a can of any type of decent coconut water.  But I guess you’ll need to cary around a post-WOD drill.  Or machete. For the last month, my family has been crushing duck and chicken eggs from Monet’s Garden.  I’ve eaten thousands of eggs in my life, but very few duck eggs.  Guess what?  They’re just like regular eggs – except bigger.  I’ve read they...Read more

Good luck to AJ Zambruno!  AJ is headed back to Fresno to pursue a degree in nursing.  It was great having you with us through the summer AJ.  You are a great athlete coach and all-around guy.  We wish you the best of luck in all your endeavors.  Come back to CrossFit Oakdale anytime! CFO had 16 athletes take in 3 WODs in an inter-gym challenge.  Heavy deadlifts, shop advanced gymnastics and good hard work mixed with camaraderie and support make a great Saturday.  Schedule permitting, I will try to program 1 Saturday a month like this – 3 tough, quick WODs in a 2-3 hour period.  I’ll have more to come on Caffeine and Kilos team this week. Jonathan will be videoing running technique on Monday night at 7:30pm.  This is an excellent way to see areas that you can improve.  Take advantage of it! Denny took 2nd in...Read more

9 am will be our regularly scheduled programming…something to do with Deadlifts… At 10am, ailment we will do the three challenge WOD’s. 1.Deadlift/HSPU couplet 2. Clean & Jerk, pullup, DU WOD 3. Front Squat, Burpee, Muscle Up Sprint Chipper If we have enough people we can run 2 heats…and then that way we can judge each other.  Read more

Info on Saturday’s Challenge: We are trying to field a competitive team for Caffeine and Kilos, this so we’ll use 3 Challenge WODs to determine who our top athletes are.  The WODs are meant be be challenging, buy information pills fast and fun.  If you feel like the workouts are too challenging, more about please feel free to scale.  You are more than welcome to workout if you need to scale.  We want to make this fun and challenging for everyone.  You’ve seen the WODS – they are not meant to be finished and you will receive a score even if you don’t finish.  Don’t stress, but this is our chance to go a little heavier than normal.   Lowell is bringing his smoker early, and I’m going to load it with 3 tri-tips and let them smoke until we finish the challenge.  Then we’ll devour some smoked meat, so...Read more