A kind of epic post on avoiding shoulder injuries created by sitting and typing.  I’m not going to lie, pharm the first video kind of annoyed me – it’s overly wordy and doesn’t explain much of anything until the end.  She doesn’t really describe how people sit, at least any people I’ve seen sit.  And I’ve seen a lot of people sit.  I have injured my pec minor, and the internal rotation of the shoulder stuff is interesting. Weightsandbars.com.  Freddy C posted this link on his website and I’m always on the lookout for gear.  We’ve been going to Diablo Fitness Engineering, but hey, I’m a capitalist.  I know a bunch of you are building home gyms – this way you don’t have to pay shipping prices – just drive out to San Jo and pick up your gear. Workout of the Day Strength Deadlift 12 sets of 2, 45...Read more

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