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

CrossFit Oakdale now has 2 Athletes headed to the CrossFit Games NorCal Regional Qualifier.  Nick Z. qualified outright, illness and I was invited today.  There are many CrossFit gyms that did not qualify any athletes, more about and we have 2!  It’s just more energy and more excitement.  May 24-26 at the Sonoma County Fairgrounds it all goes down.  We’re training hard to get ready. A System For Developing Competitive CrossFitters, sale Part 1 by Jacob Tsypkin.  This is an excellent essay and articulates many of my ideas on programming for CrossFit.  Jacob provides an excellent way to organize movements and your year to focus your training.  As you read the list, don’t overlook Tier 3.  Just because many of these movements are considered lower skill than say, snatching the barbell or muscle ups, doesn’t mean they won’t develop your fitness.  If you are thinking about competing you may find...Read more

With Open behind us (and the first taste of CrossFit competition for many) we can look forward to testing our fitness in different venues.  I would like CrossFit gyms to operate like a Club – yes, salve we want you to train with us.  But I would like all CFO Athletes to compete in some level at something.  Whether it’s a 5k, a softball league, a weightlifting event or, yes, the sport of CrossFit, we want you to get out there and test your fitness. With the growing popularity of CrossFit, it’s getting easier and easier to find competitions to test yourself.  I will keep my eye out for high quality, relatively local competitions.  As the sport grows, we are seeing more and more variation to the theme – Masters, Team, Partner to go along with standard individual competitions.  We even see some form of “invitationals” where you have to...Read more

Be Strong Athletics Podcast #2.  I was a guest with Casey Hutnick on the new Be Strong podcast.  We talked about the Opens as test of fitness, price picks for the the Games, site Olympic weightlifting shoes and some odds and ends.  It’s CrossFit nerd stuff, but I’m a CrossFit nerd.  If you actually listen to this for 42 minutes, you’re probably a CrossFit nerd, too. [youtube http://www.youtube.com/watch?v=L6SjuAOjMEk?rel=0&w=560&h=315] In this video, Glenn Pendlay explains and demonstrates Position 1 of the Snatch.  We will be really drilling this position in the coming weeks and months. Workout of the Day Strength/Skill 3 Position Snatch (Pos 1 (High), Position 2 (Just above the Knee), and Position 3 (Ground). Build to a heavy set.  Focus on hitting position 1.  If this means going lighter than previous, go lighter. Metcon AMRAP 12 1 Suicide Sprint 8 Burpee Over Box Jump 24/20Read more