On Wednesday, this web CFO will be taking on the benchmark WOD “Diane” – 21-15-9 of 225/155 Deadlift and Handstand Pushups.  Because the distance the bar and your body travels is the shortest than in another benchmark WOD, # sale Diane has the potential to be one of the fastest CrossFit WODs out there.  If you are a weightlifting gymnast with the lungs of a porpoise, # 100mg as Glassman said. Like any 21-15-9, transitions are key.  Quickly getting onto good positions where you can rip off fast, efficient reps is key for best times.  There are 5 transition points in this WOD.  If you rest 3 seconds on all, you have cost yourself 15 seconds in a WOD that takes fast, fit athletes in the 2 to 3 minute range.  They weight is a little heavier than other WODs and the handstand pushups require more skill, so I’ll be...Read more

Here’s part 2 of CrossFit Oakdale’s event schedule.  These events start in June and will run through the summer.  Please include CrossFit Oakdale in your summer plans! On Saturday, diagnosis June 15th we’ll do a Stand Up Paddle (SUP) day at Modesto Reservoir. The cost will be $30 per person (plus $10 to get into reservoir so carpool! carpool! carpool!) Includes water safety briefing, pill lesson and equipment rental. Kids can come and play in water. After we learn, we will be having a WOD that includes the Paddle Boarding. We would like to do another Rafting Event at Knights Ferry.  We are also in deep, deep negotiations with some of our finest CFO athletes to throw a pool party.  Stand by for updates! On Saturday, August 3 CFO will be at the Modesto Nuts game.  We will have an all you can eat tri-tip buffet before the game.  CrossFit...Read more

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