Saturday is a “normal” day at CFO.  Bring a Friend and do a fun, sildenafil fast moving WOD at 9am. At 10am, online we will tackle the “Open Test” from Competitor’s WOD.  It’s a laundry list of stuff, so be prepared.  If you did the Open, please feel free to give this one a whirl.  As a note, I haven’t seen anyone reach the MU on the 20 minute time cap. 10am Workout of the Day “Open Test” AMRAP 20 50 Wall Balls 50 DU 40 BJ, 24/20 40 TTB 30 Burpees 30 C2B 20 Power Cleans, 145/100 20 Jerks, 145/100 10 Snatches, 145/100 10 Muscle upsRead more

PUSHUP Challenge: 60 PUSHUPS!  Thursday is the last day, treatment let Alison know if you are still in the challenge.  Awards on Monday! MODESTO NUTS GAME REMINDER:  CrossFit Oakdale will be at the Modesto Nuts game on August 3rd, clinic with an all you can eat Tri-tip dinner before the game.  We hope to see you there, dinner is on us, and the ticket is $13. PLANK Challenge: 1:20. On August 10th, CrossFit Parabellum in Turlock is holding a Fight Gone Bad event.  Anyone interested???  We are thinking about a Pullup/Doubleunder skill clinic next week.  We’ll probably spend 20 min on DU and 40 min on Pullups.  Let us know if you are interested.  BMB PR’s his Alexis Press Workout of the Day Strength/Skill Hang Snatch Stand up in the High Hang, and lower the bar to just below the knee.  Hold just BELOW the knee for a 2 second...Read more

Thursday night at 7:30pm is a CrossFit Express Class.  I hope to see you there. The Iron by Henry Rollins.  Trevor sent this to me last night, health and I had read it years ago.  But dammit, The Iron is something you should read regularly to “stoke the fire.”  There are some memorable one-liners in this essay.  Please pick your favorites and post to Facebook comments. Weighted Pushups Are you reading this a doing a double take?  Weighted “PUSHUPS”???  Oh, it’s a thing.  We haven’t done this in a while, but since we’re at the end of the pushups challenge, it seemed like fun.  To perform a weighted pushup, you lay on the ground, on your chest, at the bottom of the pushup position.  Have a partner, or 2, stack weight on your scapula.  Once they have hit the desired weight – PUSH.  I wouldn’t make the weighted pushup the...Read more

Wednesday’s Benchmark WOD is “Helen” – 3 rounds for time of 400m run, order 21 Kettlebell swings 53/35, unhealthy 12 pullups.  Helen is a classic CrossFit tester, advice I’m pretty sure it was the WOD that was used in one of the first CrossFit competitions in 2003.  Greg Amundson did the WOD in just under 10 minutes.  The CrossFit world dropped it’s collective jaw in 2007 when James “OPT” Fitzgerald went sub 7 in one of the great CrossFit videos of all time. Helen is a test of aerobic power and endurance, akin to running a mile and a half a fast as you can – how fast can you go and can you can you hang on. I have broken this strategy into 3 parts, those of you that have unbroken pullups, those of you that have pullups, but 12 unbroken is not possible and those of you that...Read more

Tuesday we will be testing the 5 rep max of the Back Squat.  We have done a heavy build of the 5 rep back squat across for 6 weeks, treat you should feel “comfortable” with how this feels and how to warm up for it.  Now is your chance to go for it.  Personally, buy I’m going for 315# as I got 305# last week.  In 20 minutes,  I will plan my warm up sets like this:  135 x 5, maybe a set of 165 x 5 if I’m feeling creeky, 185 x 5, 225 x 5, then I will go to sets of 3s, (245 x 3 if I don’t do the set at 165), 275 x 3.  I may jump to 315 for 5, I may try a set of 3 at 295 before attempting 315, but in total I’m doing about 30 reps, half of which I...Read more