Thursday night at 7:30pm will be a CrossFit Express Class. Plank hold is up to 4 minutes.  Yeesh. I had a chance to go to a CrossFit Level 1 Seminar in 2007, stomach and  turned it down because I had no intention of coaching.  Haha.  At the time Greg Glassman was running the seminars and many of the CrossFit “luminaries” that you see running the company were his seminar staff.  If you’ve ever wondered why CrossFit as a company runs the way it does, see why CrossFit gyms may share a name but little else and where the contrarian attitude comes from, discount it’s all Coach Glassman. FYI – shave your hands.  Lots of pullups on Friday… [youtube=http://www.youtube.com/watch?v=-EB0XyBUl0U&w=560&h=315] Workout of the Day Strength 5 rep High Bar Back Squat with a 3-5 second pause The pause Back Squat is as much about positioning as anything else.  Before a Squat, and...Read more

Wednesday’s Benchmark WOD is “Elizabeth” a 21-15-9er of Cleans and Ring Dips.  Elizabeth is a weightlifting pull and gymnastic push – simple.  We spend a ton of time Cleaning the barbell and we have been building on Ring Dips in the past few weeks. We will call the Clean a “Ground to Shoulder Anyhow” – meaning can power, medications squat or split Clean the bar and the rep will count as long as you get to the front rack.  This will allow you to go faster, but if you need to Squat Clean, go for it. Cleans The Clean weight is such that most should be able to chain together medium to large reps or do really fast singles.  I think singles may work here, but chained reps will be faster, only because you won’t want to lose time chasing around the bar.  This WOD can be done in under...Read more

The 2013 CrossFit Games open this week with the Master’s Event beginning Tuesday.  Friends of CrossFit Oakdale Terry Dickman (CrossFit Excel) and Cindy Kelly (CrossFit Turlock) are throwing down in the Master’s Division – let’s wish them the best of luck! The Games WODs started trickling out.  The Master’s WODs are completely out – there is some weight, remedy and some skill required (HSPU in WOD 2) but for the most part the Master’s competition require mastery of the basic skills and a huge aerobic capacity.  Please note – I wrote this in the morning, they’ve been announcing WODs since dinner.  A 13 mile ROW?!?!?! I’m heading down Friday to watch the action.  This will be my first trip to the Games and I’m super excited. So heavy we needed rubber bands to hold the weight on.  It’s 455#, BTW. Workout of the Day Strength Front Squat 3-3-3 We’ll be...Read more

Sunday Plank Challenge is 3 minutes, more about Monday Plank is another 3 minutes…is it getting easier? Do you have any secrets to your success? Alison watches Arrested Development on the iPad when she does it at home. Post your ideas to comments! The Benchmark WOD this week is “Elizabeth” – a 21-15-9er of Cleans and Ring Dips.  I “learned” how to do Elizabeth (and all others Clean WODs) with a squat clean.  We will only require a power clean, rx which will allow you to move fast.  Scale the Ring Dips as needed, I’m loving the banded ring dips. We will hold a Pullup/Doubleunder Clinic Wednesday night at 7:30pm.  Get to it! We’ve been having GREAT attendance at the CrossFit Express Classes.  We’ll hold one Thursday night at 7:30pm.  The more the merrier, we hope to see you there.     Workout of the Day Strength/Skill 2 Position Snatch In...Read more

Saturday at 9am is a bring a friend WOD.  I can promise you that the WOD will not start with 100 Thrusters.  10am-ers, # sale I cannot make that promise.  Bring a Friend at 9 and we’ll see who we have present, visit this site expect a fun 20 minute or so WOD. 10am Workout of the Day 100 Thrusters 95/65 100 Doubleunders 75 Chest to Bar Pullups 75 Doubleunders 50 Wallball Shots 20/14 50 Doubleunders 25 Chest to Bar Pullups 25 Doubleunders 25 minute capRead more