REMINDER The Body Fat Testing truck will be at CrossFit Oakdale on Friday from 3p to 8p.  There are spots available, stuff call Alison for times.   Here is the link for the CrossFit Combat Fitness Valentine’s Day Couples Competition.  I forgot to post it yesterday. [youtube http://www.youtube.com/watch?v=qZ6NX4yQLCo?rel=0&w=560&h=315]   Speal on pullups.  How many times does Speal use the word EFFICIENT?  The last que at the end of the video when they discuss chest to bar pullups is “elbows back.”  We will discuss the more.   Workout of the Day   Strength High Bar Back Squat 3×3, # dosage 75% of 1RM   Metcon For time 60 Chest to Bar Pullups At the top of every minute, including the first minute, stop doing pullups and do 6 burpees.Read more

CrossFit Combat Fitness is holding a Couples Valentine’s Challenge on February 9th.  This was a super fun, doctor low stress event that the Wesslings and the Huberty’s did last year.  Alison and I, ahem, won this one last year.  It’s held in an indoor soccer facility in Fresno.  There were fun, simple WODs, and it was a relatively quick day.  We look forward to heading down again this year.   This is an excellent entry level competition, as you can rely on your partner.  As long as they don’t give you too much heat for not picking up the bar.   Workout of the Day   Strength 1 Snatch followed by 3 Overhead Squats Focus on solid technique and positioning.  On your OHS, try to drop smoothly under the bar as this will translate to better snatching.   Metcon 8 rounds Hang Squat Snatch* 75/45, 30 Seconds Rest 30 seconds...Read more

CrossFit Oakdale has a team signed up for the CrossFit FTF Affiliate Challenge on February 2-3, search 2013 in Fresno, medications CA.  A team consists of 2 men and 2 women.  There will be a sign up sheet in the gym if you are interested (Up front, I am interested).  I have competed in this every year – ahem – I won it in 2010.  It’s grown from a small event to something pretty big.   For the team, we will need to have tryouts.  We may do a tryout this Saturday at 10, if that works. The cost of the team was $200, so $50 per person. The tryout will be very similar to “Minute by Minute” from a few months back.   There are other options at FTF, an individual division, a 40-55 division, and a 55 and up.   Let’s get a big crew and head down...Read more

Yesterday, store I wrote about what to expect in the 2013 CrossFit Games Open.  Today I’ll  be addressing issues more specifically – WODs, link movement, abortion strategy and training. If you are considering participating in the CrossFit Games Open, the first thing I would do is review the WODs that have come before.  The Open WODs are classic CrossFit, mostly couplets and triplets with a few single modalities (Burpee 12.1, Squat Clean and Jerk 11.3, Snatch ladder 12.2). The primary thing tested in the CrossFit Games Open is your engine (some may say your Will).  For the most part, for each of the WODs, they start out relatively simple, with all types of weight – we’ve seen light (a 75# Snatch and 155/100# deadliest), moderate (100/65# thruster) and relatively heavy (165/110# Squat Clean and Jerk). So far, the Open has been all AMRAPs.  It an easy way to set the...Read more

The 2013 CrossFit Games season begins in 2 months with the Open.  The Open is an online competition where 1 WOD is posted mid-week for completion by Sunday.  This year, case the Open will take place over 5 weeks, so that’s 5 WODs.  You can perform the WOD as many times as you like and you get to submit your best score.  It costs $20 to enter as an Athlete.  I would expect the WODs to be challenging, yet doable.  The Open is a great competition for most of the CrossFit population that has been doing CrossFit for more than 6 months.  If you are doing WODs at, or near RX, I would HIGHLY recommend participating in the Open.  Don’t allow your inability to perform 1 thing (double unders, pullups, handstand pushups, muscle ups) stop you from entering this worldwide test of fitness. My goal this year is for CrossFit...Read more