Following the Open, medical it’s time to adjust focus in our training.  As always, we’ll keep the focus on getting stronger and moving better.  We’ll be squatting twice a week (back squat once, front squat once).  We will hit the Olympic lifts twice per week on Tuesdays and Thursdays.  That’s not to say we won’t be doing them other days (we will), but the more focused lifting sessions will fall on those days for the next couple of weeks.  We’ll shake it up to make sure everyone is getting lift sessions after a couple of weeks. We will squat on Monday and Thursday.  Each week the lift will alternate, so if we back squat on Monday on week, we’ll front squat on Monday the next week. On Thursdays, we will do a double lift session – an Olympic lift followed by squatting.  We have not tried 2 lifts in a...Read more

Team CrossFit Oakdale spent Sunday cheering on Hannah W. as she took on TJ’s Gym NorCal Teen event.  Hannah competed in 5 WODs on a much hotter day than expected.  Hannah PR’ed her clean (100 for a 5RM!) and her mile run (with a gnarly hill thrown in for good measure).  Hannah rolled with the punches on a tough, pharmacy competitive day that would challenge our fittest Athletes. Hannah competed in the 13-15 year old category as a 13 year old and just missed a spot on the podium.  The girls in Hannah’s age group were fit and ready to compete. TJ’s Gym put on a great event.  It was well run from beginning to end.  The WODs were well thought out and judged.  The day stayed on schedule which is always tougher than it sounds. The energy at TJ’s Gym was very high.  There were a lot of people...Read more

John Welbourn interviewed on Sportscoachradio.com.  For those of you that don’t know, buy Welbourn is a former NFL lineman that created CrossFit Football.  I really liked this interview as it covered everything from the growth of CrossFit, a life spent strength training and all things in between.  John is a very smart, thoughtful dude and it’s fun to hear his thoughts on nearly everything CrossFit related. [youtube http://www.youtube.com/watch?v=DLufXOyw_nE?rel=0&w=420&h=315] Welbourn on the power of sports to teach perseverance.   Workout of the Day   Strength/Skill Snatch 10 Minutes to Build to 70% of 1RM. 2 Snatch OTM for 5 min at 70%. 2 min, as many Snatches as Possible at 70%   Metcon “Annie” 50-40-30-20-10 reps of Doubleunders SitupsRead more

The Oakdale Relay for Life Event is coming up this weekend. It starts Saturday April 27th at 8:30am until Sunday April 28th at 9am. We have two teams – CrossFit Oakdale and CrossFit Kids Oakdale. Both of these links can be clicked on to donate to either team…But the kids teams needs some love! This week and throughout the weekend we will be selling raffle tickets to the AMAZING baskets created and donated by Desiree B. You can check them out at the gym & purchase raffle tickets. $1 a piece, salve 12 tickets for $10 and 25 tickets for $20. Please fill up the robot!!! He is silver and is sitting on the shelf in by the office. All  $$ from the purchase of bottle of water this week will go straight to the robot. The sign up sheet is available to set up your walking time. It is...Read more

After 5 weeks of the CrossFit Open and a weightlifting seminar, rx we’re back to a normal Saturday.  9am will be a Bring a Friend WOD. At 10am, this we will tackle the Lumberjack 20.  This may use every barbell in the gym, but I’m sure we can get a lot of people through this WOD (even though it may take 45 minutes…) If did the Open or regularly RX WODs, give the Lumberjack 20 a shot. 20 Deadlifts (275/185) Run 400m 20 KB swings (2/1.5pood) Run 400m 20 Overhead Squats (115/75lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24/20) Run 400m 20 DB Squat Cleans (45/35lbs each) Run 400mRead more