How To Quit Almost Anything from Psychology Today.  I Will, # 40mg I Won’t and I Want Power.  Cool stuff. The Cost of Becoming A Superhero from Buzzfeed.  Nice article, order with a strong focus on the potential effects of a fitness regimen dedicated to superficial pursuits.  But one thing is missing in my mind – do they test actors for PEDs?  I’ve never heard of any actor being suspended.  Hollywood has every reason to take “the good vitamins” and none of the testing/embarrassment that comes with popping hot on a test.  And if you’re pursuing a “superhero body” google pictures of Hugh Jackman’s legs.  Dude has toothpicks for legs.  Wolverine needs to squat. Workout of the Day Strength/Skill Front Squat 3-3-3 3 Heavy sets across, add 5-10# from last week.   Conditioning Wallball Fran 30 Wallball Shots 20/14 21 Pullups 20 Wallball Shots 15 Pullups 10 Wallball Shots 9...Read more

The kids go back to school on Thursday.  Let’s celebrate with a 7:30pm express class! There was talk of canceling the 11am class on Thursday but it is back on. ALSO there will be a 10:30am double under session, rx so bring your rope if you want to get some practice in. Express class on Tuesday mornings will start on August 20th. It will be at noon. Don’t forgot, Fight Gone Bad at CrossFit Parabellum on Saturday.  There will not be any classes as Team CrossFit Oakdale travels down Turlock to compete, cheer and encourage others. We are Jerking from Behind the Neck tomorrow. This is an excellent way to build confidence in getting the bar overhead, especially with a Snatch grip.  When the loads get heavy, dump the bar on the ground.  It is much safer to strip weight and clean it up than to continually drop weight on your...Read more

Wednesday’s benchmark WOD is “Nasty Girls” – a triplet of air squats, visit this muscle ups and hang power cleans.  A little CrossFit history lesson:  I’m not sure that Nasty Girls was originally given a name.  I’m pretty sure it was named AFTER the WOD and CrossFit posted a video of Annie, click Eva T and Nicole performing the challenging WOD.  This was years before the Games were on ESPN or anyone really knew what CrossFit was.  I had not started CrossFit when this video was filmed (I think it was in ’04 or ’05). Nasty Girls was the first CrossFit video I ever saw, buy and it was a similar introduction to many CrossFitter’s before the movement blew up.  Back then, CrossFit really was edgy.  Sexy women (that were stronger than me) working out like demons in a gym that was completely unfamiliar.  “Nasty Girls” was filmed in the...Read more

On Tuesday, # 40mg we will begin a 6 week deadlift progression.  The purpose/goal of the program is to strengthen the posterior chain (traps, this low back, more about hamstrings).  We will use a basic template of low reps and short rest.  The reps scheme is 6 sets of 4 with 90 seconds rest in weeks 1 and 4, then 8 sets of 3 with 60 seconds rest in weeks 2 and 5, then 12 sets of 2 with 45 seconds rest in weeks 3 and 6. Pick a starting weight that is heavy, but not soul crushing.  I recommend 60-65% of your 1 rep max (1RM) for week 1. In week 2, add 10-20 pounds.  In week 3, you may add another 10-20 pounds.  For week 4, you will drop down 15-30 pounds and start all over, adding 10-20 pounds each week again. For example, here is the template...Read more

“Nasty Girls” is this weeks Benchmark WOD – air squat, link hang cleans and muscle ups.  If you don’t have muscle ups we can sub with jumping/banded MU or burpee pullups.  I have never programmed this classic CrossFit test for a class, more about much less a whole gym.  I’m incredibly excited that we have the equipment and athletes to take “Nasty Girls” on.  FGB at CrossFit Parabellum is Saturday.  It’s $20 to sign up.  This is an excellent event to sign up for if you’re even remotely interested in competing in CrossFit.  And we can invade some cool places in south county after – the Dust Bowl, Ranch Fresca (my favorite taco shop)…I’m sure there’s more cool places.  I liked the Red Steer too, but that place is shut down. We have one team signed up for Caffeine and Kilos (with no one on the team yet).  It is...Read more