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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...
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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...
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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 cap
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First off GIGANTIC CONGRATULATIONS to Jake and Ryan for their First Muscle Up! Oops…forgot to mention they have been here for less than two weeks and are new to CrossFit. They were working with “Muscle Up Whisperer” Coach Christine. Hopefully we can see either the video or just watch them in person using them in WOD’s in the weeks to come! Moving on with the Congrat’s – This time let’s talk Pushup Challengers! 15 people started in the challenge. For those who finished, # 40mg essays were written on their personal take of the past 60 days. 1, click 830 pushups were completed by 7 people.  Each of the challengers took on a 60 day challenge and gained more that just a ton of pushups under your belt. They slayed some goats and pushed each other…in fact I think there were people not involved in the pushup challenge who were...
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CrossFit Express at 7:30pm on Thursday night.  Please bring a bag of phillips head screws, visit this a rubber chicken and a can of ginger ale.  Just kidding, about it just come ready to get sweaty. Thursday we will begin a sequence of Clean Pulls.  The Clean Pull is basically the first pull (from the ground) into the second pull (explosion) through the hips.  That’s it.  No jumping the bar, stomach no fast elbows – just a pull and the second pull. The Clean Pull will allow you load over your normal Clean weight, training your body to pull for bigger lifts.  Starting out, I would recommend working up to PR weight.  If your mechanics are perfect, you may go above 1RM, but no more than 10%.  So if your PR Clean is 200, do not attempt to Clean Pull more than 220.  Math is fun! The reason we haven’t...
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