The CrossFit Open is over!  Congratulations go to Nick Z., order who is sitting pretty in the top 20 of NorCal.  Great job Nick! Former CrossFit Oakdale coach Brady Marshall is firmly in a Regionals qualifying spot, ampoule cracking the Top 30 in the very competitive SoCal Region.  Awesome! Nick’s brother, rx A.J., who trains with us when he is in town also qualified for Regionals. Congratulations A.J.! Right now, Jen and I are on the outside looking in.  If a few people go team, there is a chance we will get to compete, but we’ll have to wait it out. Great job to everyone that competed in the Open!  It is a great test of fitness and a way to challenge yourself, but it is even more fun to come together and support each other.  If you cheered someone on, judged, gave a word of encouragement, anything, thank you!...Read more

13.5 posted on Wednesday night, help and it’s a challenging WOD.  4 minutes of thrusters and chest to bar pullups with a “reward” of 4 more minutes of work if you complete the required number of reps (90) in the required time period.  Basically, it’s repeating Fran if you are really fit.   THE GOAL IS TO COMPLETE 1 ROUND!  Who cares what happens in round 2, that will take care of itself.   I am writing this strategy for those with the goal of completing the 90 reps in 4 minutes or less.  If you make it, and get another 4 minutes, strategy plays a part, but it’s basically just surviving.  Trust me on this.  If you can do 15 thrusters and 15 unbroken chest to bar pullups, I believe 90 in 4 minutes is attainable.  If you have, say less than 5 UB CTB pullups, it might be...Read more

13.5 posted on Wednesday night, story and it’s a challenging WOD.  4 minutes of thrusters and chest to bar pullups with a “reward” of 4 more minutes of work if you complete the required number of reps (90) in the required time period.  Basically, prostate it’s repeating Fran if you are really fit. THE GOAL IS TO COMPLETE 1 ROUND!  Who cares what happens in round 2, that will take care of itself. I am writing this strategy for those with the goal of completing the 90 reps in 4 minutes or less.  If you make it, and get another 4 minutes, strategy plays a part, but it’s basically just surviving.  Trust me on this.  If you can do 15 thrusters and 15 unbroken chest to bar pullups, I believe 90 in 4 minutes is attainable.  If you have, say less than 5 UB CTB pullups, it might be pretty...Read more

Janice K. PR’ed her 5k time last week in Sacramento with a smoking fast 19:55.  Janice has been crushing Jonathan’s endurance class and her times are getting better.  CrossFit works!  Great job guys! Thoughts on Virtuosity and Coaching by Doug Chapman.  There is a classic Glassman quote in here. Evan Tanner’s Final Test from Men’s Journal.  It seems like there is a full book here.  I’d probably read it. Why You Should Get Up Early by Laird Hamilton   Workout of the Day 10 Wall Climbs 20 Box Jumps and Over 24/20 Run TL Davis Loop 20 Box Jump and Over 24/20 10 Wall ClimbsRead more

Open WOD 13.5, doctor the final WOD of the CrossFit Games Open, remedy will be announced Wednesday at 5pm.  We will test the WOD Wednesday night at 6:30pm.  13.5 will be the WOD for CrossFit Oakdale on Friday and Saturday at 10am.  Everyone in the world of CrossFit is expecting thrusters and pullups, with overhead squats as a dark horse.  Fingers crossed!!! On Saturday, following 13.5, we would like to celebrate the end of the Open with all of you! We will be bringing chicken and tritip and would love if you could bring side dishes, appetizers, desserts and of course any drinks (adult or non) that you would like. Make sure you check out the invite on Facebook and RSVP please!   Few Know How to Enter; Fewer Finish   Workout of the Day Strength Shoulder Press Establish new 1RM   Metcon AMRAP 7 10 Chest to Bar Pullups...Read more