What to Do in 60 Days Before You Turn 60 from Invictus.  This interview is worth it because of this line, view “Start CrossFit at 55. If you can’t start at 55, order then start at 56. Don’t be worried about the age that you start CrossFit at. The important thing is that you start doing it as soon as possible!” After 3 weeks of the Open, page it seems like a good time to recognize the outstanding performances of some our Master’s athletes. Robin C is in 7th place in her age division in NorCal.  Robin took 3rd in the 60+ on 13.3 in NorCal!!! Don Q is in 31st place in NorCal with a 17th place finish in 13.2. Janet S is in 13th place in a very competitive division (3 athletes are in Games spots) with a 10th place finish in 13.1. Denny is in 17th place...Read more

There are still spots available for the Olympic Lifting seminar with Charles Shipman on April 13th.  The sign up sheet is on the desk at the “pro shop.” Fitness is…Bodies by Blair Morrison My Top 10 Fitness Books.  I will admit, look I have not read any of these.  I have held Supertraining (it was Coach Jim Schmitz’ copy) in my hand, more about and was intimidated by it.   Workout of the Day   Strength High Bar Back Squat 3 sets of 3, 75% of 1RM Final set is a 3 second pause set (pause at the bottom of the squat).   Metcon AMRAP 9 3 Front Squat 185/135 12 Pullups Heavy loading here.  Try to go as heavy as possible in sets of 3’s.  This should not revert to singles, as the cleaning the barbell should become too taxing.Read more

13.3 is all done!  How are your legs feeling CFO???  That is a memorable WOD – you remember it every time you walk down the stairs, troche get out of the car or sit on the toilet.  I did the WOD 2x, erectile I iced after attempt 1, erectile and used Epsom salt after attempt 2.  I was much less sore after the epsom salt.  But maybe my body was wired for squatting after 150 wall balls…   CFO stepped up big time on 13.3.  We placed 29th in the region, our highest placing at team ever.  We moved up to 42nd place in the region, up from 53.  We are in the hunt for Regionals.  The top 30 go, so we need all the scores we can get.  Nick is solidly in a qualifying spot, and Jen and I are close.  Hopefully we will see some favorable WODs and...Read more

Energy is still high at CFO through 13.3. Tomorrow’s 9am will be regularly schedule programming- partner style. 10am will be the final round of 13.3.Be there or be square, approved but please post to Facebook if you will be coming.Read more

CrossFit Oakdale will be performing Open WOD 13.3 on Friday (and Saturday at 10am).  13.3 (or 12.4 as it was known last year) is a daunting WOD.  Lots of reps, purchase and it gets harder as you go…kind of like CrossFit.  I posted on this WOD two days ago as a very good example of what you can expect in the Open. In truth, treat it’s not that bad.  We do Wallball shots all the time.  Complete 150 for time, this web and you have done the benchmark CrossFit WOD, “Karen.”  For 13.3, completing the 150 Wallball Shots is an excellent goal.  Be smart, use manageable sets with short breaks and most of all – be efficient! If have said it many times, to truly own a movement, you must be able to do it exhausted.  Doubleunders, an intermediate CrossFit skill, are tested AFTER completing 150 wall balls.  Your legs...Read more