We have several events coming up at CrossFit Oakdale – so many that I’ll be splitting them into 2 posts. The 60 Day Pushup Challenge Starts on Tuesday, ask May 14. There is a $10 buy-in and prizes will be given out July 15th at the final challenge day ceremony. You will be doing these pushups on your own and on your HONOR. Please mark your name on the calendar above the couch each day that you have completed the pushups. The 1st day you will do 1 pushup, prescription the second day is 2 pushups…up to the last day when we will do 60 together. If you miss a day…like day 24, information pills then the next day you will have to do 49 pushups. This is a great challenge with some pretty real results, so if you feel like you lack in the pushup department come join us! Wednesday...Read more

At 10am we will be doing Regional WOD 6. At 9am we may do a scaled version of Regional WOD 6  but we would substitute Pullups for Toes 2 Bar since we did them on Friday. Regional WOD 6 100 DU 50 HSPU 40 T2B 30 Shoulder to Overhead – 160#/100# 90FT Walking Lunge in Front Rack 160#/100#  Read more

A System For Developing Competitive CrossFitters, stomach Part 2 by Jacob Tsypkin.  A follow up to Jacob’s great article I posted a few weeks ago.  Check out the comments section.  Glenn Pendlay (whose name is on own weights) commented on the article.  What are Glenn’s thoughts on Squats?  He makes it pretty clear.  And Jacob responds, here but continues to argue his philosophy in a very clear manner.  Coach Pendaly emphasizes the squat as the holy grail of developing strength.  Jacob, who is an extremely knowledgable CrossFit coach, explains the importance on developing weaknesses and balance, providing examples.  Great stuff. Speaking of attacking weaknesses, have you guys checked out the Regional WODs?  2 years ago, making 315# a “21-15-9” weight.  Last year, the high rep 225# hang clean and 100# bum bell were a shot across the bow for every bodyweight superstar.  This year, there is not an obnoxious jump...Read more

Great work on “Grace!”  Nerves were a little high, symptoms and the palms were a little sweaty, health but you guys stepped up.  A huge “Ready For Anything” shout out to Amanda H, treatment who was clearly nervous – asking questions all week, strategizing, self doubt creeping in.  Why?  Maybe because she wants to succeed, to meet and exceed her own own expectations.  Isn’t that what we all want – to be the kind of person that accepts a challenge with courage?  As adults we often lack challenges to accept –  not putting ourselves in a position to fail or succeed. Maybe we think that is in the past and it is time to hand over the reigns to our successors – focusing on sideline cheering at our kids sports events. We can get nervous for them.  We train with the barbells on a daily basis. But it is not...Read more

I have probably done this WOD 15 times.  Tips for Grace – We will take care of warming you up, ampoule but make sure you are ready.  I would be sweating, # 60mg and have filled my lungs with air with 3 sprint intervals before starting the WOD.  This can be done by short (think 1 min) sprint intervals.  Running, this web burpees, rowing, and/or the air dyne are all good ways to accomplish this.  Sprint 1 minute, rest 1 minute, repeat 2 more times.  Once you’ve done some sprint work, rest 5 minutes before starting. – Hit some mobility.  Be ready for the movement by hitting mobility drills for the pulling position, the front rack and the over head position. – Have a plan and try to stick to it.  For example, if you are going to open the WOD with 10 C&J, then do singles try to hold...Read more