On Wednesday, there we’ll perform the WOD that is commonly referred to as the Filthy 50.  It’s 500 total reps, 10 movements, 50 reps of each movement.   The 50 is tough because it’s long.  There is nothing overly technical or heavy.  Fast athletes will finish in the 15-20 minute range.  Obviously, this can take longer than 20 minutes, so we will cap it at 45 minutes. For fit athletes, the 50 is all about pacing.  HINT – the secret of the 50 lies in the final piece.  The Wallball/Burpee combo at the end is…memorable.  You will hit those WB fatigued, and it will make the burpees feel like you’re moving in sand. I would suggest going out a little slower than sprint, like 85% of Rate Perceived of Exertion (RPE).  This doesn’t mean you can’t/shouldn’t go unbroken on early movements – you should, if possible.  Try to find a...Read more

On Sunday, prescription Bill, clinic Justin and Vanessa took on the Rookie Rumble 2 at Hercules CrossFit.  For me, it was a surprising event – it sold out in hours, the parking lot was packed with vendors and athletes with an army of supporters.  Tent city was set up and the sun was out.  The entire event had great level of energy. About 100 men and 100 women took on the challenge of 3 WODs over 7 hours or so.  Now, just because a WOD is supposed to be for rookies – maybe it’s light, or not technical or whatever – doesn’t mean it’s going to be easy.  When you have 200 men and women trying to prove who is the fittest mofo there – it’s always going to be hard!  Heat after heat, we watched simple WODs leave athletes sprawled and sweaty on the floor, gasping for air. For...Read more

WHAT A WEEKEND! Brian will be giving the rundown in tomorrow’s post about the Rookie Rumble 2 that took place today at Hercules CrossFit. Justin, stomach Vanessa & Bill were great competitors and we are proud to have them representing CrossFit Oakdale. We had a blast with the Stand Up Paddle Boarding this weekend and incorporated not only a WOD but a relay race as well. Make sure to check out the pictures on Facebook. Wednesday’s Benchmark will be the Filthy 50. The movements are listed below – PLEASE review them. The time cap will be 45 minutes, # which leaves minimal warmup time. If you require extra warmup, page please show up to class a few minutes early to mobilize. If you have any questions on scaling this, please talk to a coach. For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood...Read more

Tomorrow is our stand up paddle board event. We will be leaving the gym if you would like to carpool, help at 8am. If you are meeting us there, between 8:30am and 9am, head towards Blonde Beach. I heard there is a Recon Run there tomorrow, so parking might be an issue. Expect this event to last about 2 hours. We will play around on the paddle boards and then have a team WOD. Kids will have a separate WOD after adults. Make sure you bring water, towels and sunscreen! We are excited for our first event of the summer!Read more

Reminder: CrossFit Oakdale will be closed on Saturday as we’ll be at the Modesto Reservoir (which is an incredibly hard word for me to spell) for our Stand Up Paddle (SUP) event.  We’ll meet at the gym at 8am on Saturday, page and car pool over as there is a charge per car at the reservoir.  We’ll learn how to Paddle and make fun of each other for falling down.  Once we’ve figured it out enough to be dangerous, we’ll do a partner/team WOD involving the Paddleboards.  PLEASE, PLEASE, PLEASE let Alison know if you plan on attending. On Sunday, Bill, Vanessa and Justin M will be competing in the Rookie Rumble at Hercules CrossFit.  Alison and I will be heading out to check out the competition and cheer on our athletes.  Again, let us know if you plan on attending. Jen C is signed up for the Walnut Creek...Read more