Deconstructing the Front Squat from Breaking Muscle.   Dumb Weightlifting Questions from Greg Everett.  There may be a few swear words in here and Greg Everett may be anti-CrossFit.  He also trains many high level CrossFitters, drugs so go figure.  Greg is one of the top weightlifting coaches in the country and his books are awesome.   Today’s WOD comes from CrossFit.com.  I have said this many times, website but CrossFit is nothing if it’s not a war on your legs.  The WOD opens with super tough set of front squats – a lot of them, and they are heavy.  The weight will come from the ground, so you will have to clean a relatively heavy barbell.  Scale this weight – something that you can do in 4 sets or less.  Personally, I am going to go for this in the biggest set possible, and try to hang on.  I...Read more

Bulletproof Coffee.  I posted yesterday about my coffee habits and I mentioned my love of butter in my coffee.  I’ve posted this before, price but this is where I got the idea.  I don’t use the author’s beans or MCT oil, more about just Peet’s coffee beans (which I grind), advice a Chemex Coffee maker, and high quality unsalted butter.  I put 2 tablespoons of butter in a cup, pour my coffee, hit it with a stick blender, and viola!  You get a rich, creamy head of foam and delicious coffee. Fighting for it! Workout of the Day 2 days, 2 “BARBELL SMASH” WODs. Strength 3 Position Snatch High, Mid, Ground Take 20 minutes to build to a heavy set of this complex.  Focus on perfect movement, if it feels herky jerky, or you are pressing out, do not go up in weight.  Work it until you are hitting crisp,...Read more

Elisabeth Akinwale “I’m Not Trying to Be That Diesel”  I met Elisabeth at the Outlaw camp back in October.  All I have to say is that she’s awesome – she seemed smart, doctor grounded and funny.  And fit as hell.   I need your help on a coffee related problem.  In the morning, visit this site I drink black coffee that I make at the house.  In the afternoon, I usually have a cup of coffee around 2 or 3.  It gets me “up” for my afternoon workout.  For some reason, I prefer cream in my coffee in the afternoon.  Not milk, not half and half, actual cream.  The cream they use to whip to make into whipped cream.   At Starbucks, where I usually go, they don’t leave the good stuff on the coffee bar.  I don’t put sugar in it – I just like the creaminess and the...Read more

CrossFit Oakdale will be participating as a Team for Relay For Life here in good ole’ Oakdale, recipe CA. Relay for Life is an overnight community walk to raise money for the American Cancer Society. It has been a fundraising event for over 25 years. The money goes toward helping cancer patients along their journey of treatment as well as the road to recovery. I am sure that cancer has touched all of us, story one way or another. The event takes place on April 27th and 28th, 2013. We will be camping out overnight, spending the day together and taking turns walking….but we will be doing it CFO Style. That means….mini-WODS at the event, challenges leading up to the event AND a booth to showcase who we are and how we can support our community. Each Team member is required to raise $100. Over the next few weeks we...Read more

      The Weekend Update is undoubtedly my favorite part of Saturday Night Live. I am no Jane Curtain by any means (excluding the similar names in one of my favorite 80’s sitcoms) but I do enjoy reviewing the weekend and seeing what can be done when most people are taking it easy. This weekend was the Third Annual Valentine’s Challenge at CrossFit Combat Fitness in Fresno, pill CA. This was a  competition for coed teams. Team Wessling and Team Chits & Giggles (Lou and Rita – you choose which one is Giggles) went up against approximately 18 other couples in WODs that were just plain fun. The floater WOD used a ridiculously cool 30 foot Monkey Bar Rig. There were crab walks, more about bear crawls and partner carries. The partner carry was probably the most fun to pick apart. Before they explained the WOD, buy we figured...Read more