Wednesday’s benchmark WOD is Barbara.  It’s a CrossFit Original, information pills one of Glassman’s earliest mad creations.  Barbara is basically 5 intervals of a lot of calisthenics with 3 minutes rest between sets. The biggest issue we will run into with Barbara isn’t with how to scale it, but how to record the time.  In my opinion, the best way to document this WOD is to score each round individually – it would look like 2:40, 2:40, 2:47, 2:55, 3:07.  But, this becomes very difficult in a group setting – I can’t reset the clock for every round, because people are finishing at different times.  So that’s out. Another method I have seen to score Barbara is to just document the work, i.e., subtract 12 minutes (the rest time) from your score.  The problem with this method is…I suck at math.  Especially in a group setting.  The thought of everyone...Read more

One Upper and Clock Whores Please think about this as a reminder post.  It’s not a shot or a call out.  I’m not posting this with anyone in mind.  It’s a reminder of keeping what’s important – getting stronger, # dosage fitter and better everyday – your number one priority.  In CrossFit, symptoms we use the clock and the whiteboard to measure fitness and progress.  BUT…we don’t want to put the cart before the horse.  Getting a certain time or an RX is important, but it’s not the most important thing. What is MOST important?  Moving well.  Moving well late in life.  If it looks bad or feels wonky, it probably is.  Focusing on crisp, efficient movement will pay dividends over years and months.  Maybe that will cost you a sub 4 minute Fran or a round of Cindy, but in 1 year – or 5 years – you’ll be...Read more

Stand Up Paddle Boarding –  June 15th 8:30am meeting time at Modesto Reservoir – $30 per person – please RSVP so we can set up teams. Rookie Rumble Competitions – June 16th at Hercules CrossFit. Bill and Vanessa W. will be competing for the first time. This event sold out really quick, healing and it seems like a lot of competitions are selling out the first day they are announced. If you are interested in competing, ask we will continue to post events as they come up. Let us know your interest level. Wiffle Ball Game – after Advanced class WOD – around 11:45ish? Just a little fun in the parking lot. River Rafting – June 29th – Directions to purchase tickets are on the Facebook page. CrossFit For Hope – Fundraiser similar to Fight Gone Bad – July 4th. Modesto Nuts Game – Saturday August 3rd –  $13 per person....Read more

The CrossFit Games Northern California Regional has come and gone.  It was a great event – for CrossFit and for CrossFit Oakdale.  The sport of CrossFit has continued to grow at a rate that boggles my mind – thousands of people in a grandstand watching people workout, physician armies of media and judges, cost teams of chiropractors with kinesio tape at the ready, tents of supporters rallying their athletes, more tents selling all types of CrossFit related gear. Why?  Why has this grown so fast? Why are athletes willing to endure pain and suffering?  Why are so many there to cheer these athletes on? In my case, I am looking for something pure, something real.  To live in the moment and not hide from the pain.  To see the preparation come together, to see how how teams will their athletes on the floor and how people react to adversity. This...Read more

Wednesday’s benchmark WOD is Isabel, diagnosis 30 Snatches for time at 135/95.  The rep scheme and the weight are the same as Grace, ambulance but the movement is more technically challenging, sickness so you will need to be smart here. Scaling Unlike Grace, I recommend scaling the weight on Isabel if needed.  Because the Snatch is technically demanding, I’d rather you focus on good mechanics.  Most importantly, we don’t want to see any “pressing out” the snatch – meaning catching at about eye level, then pressing the bar to extension.  We want everyone to pull their body down and meet the bar in the catch. For scaling (or goal setting), I recommend a weight that you can handle a rep every 10 seconds.  That will give you a 5 minute time, which is very good.   5 years ago, very few CrossFitters were able to complete Grace as prescribed.  At...Read more