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

Charles Shipman of Be Strong Athletics started a CrossFit/Olympic Weightlifting Podcast.  Check out the podcast if you are an Olympic lifting/CrossFit nerd.  “Uncle Charles” will be running the Olympic Seminar that CFO is hosting on April 13.  There are still spots available. I would highly recommend attending this seminar.  You will pick up nuances on the lifts that you will be able to carry over to your training over the next year, health and well, maybe forever. If we’ve learned anything in the Open, it pays to be really good at the Olympic Lifts.  13.1 and 13.4 tested these movements to a near extreme level.  13.2 had major O-lift components.  33% of the movements tested have been Olympic lifts.  Wanna be good at CrossFit?  Take it upon yourself to master the Olympic lifts.  Take this opportunity and get to the seminar. Workout of the Day Strength Build to a heaviest...Read more

Lat week during the Open, prostate we had a few breakthroughs with muscle ups – at least 3 athletes got their first within a week of 13.3.  Denny, Justin M, and Tricia all got up and over the rings.  Great job guys! We saw some major breakthroughs this week on the Toe To Bar. Janet S. has been coming to CFO since nearly the beginning.  Janet has a been doing really well in the Open this year, but she knew she had a weakness coming – pullups and toes to bar.  Janet has been persistent with her goal of a pull-up.  She’s worked the progressions, the bands, and auxiliary strength movements.  This week, Janet got her first pull-up!  She says it was a baby one, but dammit, it’s 1.  And 1 is better than none. Janet took on 13.4 knowing that Toe To Bar were another struggle.  She banged through...Read more

We hope everyone has a wonderful Holiday weekend. If you are still around town, # order we are having class as usual. 9 am will be regular CrossFit and 10am will be the 13.4 Open WOD.Read more