***REMINDER*** 6:30pm on Wednesday night we will test, about it practice and even perform the Open WOD.  If you are participating, please come prepared to discuss the movements, judge and perform the WOD if you like. During the Open on Wednesdays, we will be following a simple shoulder press progression.  We will work to a heavy 3 of this lift every week for 5 weeks, finally shooting for a 1 rep max in the 6th week.  START THIS LIFT CONSERVATIVE.  The goal is to add 5 pounds every week – that’s a 2.5 on each side.  We rarely do this lift at CFO, so it’s about time (we usually Push Press of Jerk, focusing on speed).  When the shoulder press goes, it goes. Just an observation – The squatting on Tuesday looked GREAT. You guys were hitting depth, moving the bar fast. We expect see to some big number coming!...Read more

  ***46 Athletes worked out at CFO yesterday!  That’s a new unofficial record!  And the energy was THROUGH THE ROOF at 6:30p.  Tricia was bringing the thunder! Your Child’s Fat, and Mine’s Fine Selling Kids on Veggies When Rules Like ‘Clean Your Plate’ Fail from NPR. I caught these pieces as I was driving home from the gym this morning.  This is more about our brains than our waistlines.  As humans, pharmacy we tend to do better at everything when we EXPECT to do better – we also understand behavior examples and rewards even if we don’t think about it.  There are some pie in the sky hopes, advice especially in the second piece.  We have 3 kids, and we have had some veggie BATTLES at the table.  Especially over things like ‘no thank you bites.’   BUT…this mindset of focusing on different things is similar to experiences in CrossFit...Read more

The SOS 1mile/5k Walk/Run is Saturday, hospital March 9.  It is $25 to sign up and begins at 8am.  It is a lot of fun, order and we did awesome last year.  Gloria took first in her age category and we had a bunch of athletes take home medals.  Who says we don’t like to run??? There will be registration forms at the gym on Monday, or you can register online HERE.  The Open starts on Wednesday.  We will be reserving 6:30pm as our first Open WOD.  Due to the SOS run, the next full opportunity will be Sunday starting at 1pm.  Please sign up via scheduling link so we have an idea who is coming.  We will make sure the sign up function is set up this week. If you are not signed up for the Open, please be aware that we will be fully dedicated to the Open. ...Read more

I’m reading “The Finish: The Killing of Osama Bin Laden” by Mark Bowden.  Bowden wrote one of the great books on modern combat, information pills Black Hawk Down.  This book tells the story of the final hunt for Bin Laden from the political angle, seek the intelligence side and the military executing the plan. I have no desire to be political here, more about but it’s amazing when the US government draws a line in the sand (especially in light of the government putting along and major cuts looming.)  But even after all the intelligence is analyzed, and all the political and legal BS happens, it still comes down to man, or a group of men, that must go through the door and face down the enemy. The Hero WODs remind me that it takes a special man or woman who decides that action begins and ends with them.  Whether...Read more

CrossFit Oakdale had a great meeting on Wednesday night to get ready for the Open.  The first WOD posts on Wednesday, pilule and 6:30pm on Wednesday will be a Open session.  Sunday, # sale March 10 will be the first “organized” Open session, unhealthy time TBD (probably 1p).  We will use Mindbody to put heats together once we determine how long the WODs are.  You will need to sign up for heats.  Heats will be first come, first serve. Please remember, if you are planning on doing the WODs at a non specified time, you will need to organize your own judge.  Also, please be respectful of any classes that are going on if you are tackling the Open WOD.  The ongoing class will have the priority on equipment, space and the clock.  We want everyone to maximize their performances, but not at the cost of other people’s workouts.  Work...Read more