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

ATTENTION We just got notified the body fat testing has been postpone to Friday, this January 11th between 3p and 8p.  Sorry for the inconvenience. 9am is the Bring a Friend WOD, # dosage 10am is Team CFO advanced. Workout of the Day 9am Snatch will be a component 10am Snatch Practice WOD For time Run TL Davis Loop 100 Pushups 10 Snatch 165/115Read more

We’ll be adding some more squatting to the program over the coming weeks.  Every week, unhealthy we will High Bar Back Squat once and Front Squat once.  We will be using percentages of our 1RM to perform multiple reps (3’s and 5’s) over multiple sets (3’s and 5’s) of the HBBS and the FS.  Please know your numbers that you want to hit. I am seriously debating making Wednesday a straight conditioning WOD, buy information pills moving that from Thursday.  So, decease strength on Mon/Tue and Thu/Fri.  As always, each strength session will be followed by a conditioning session. Every once in a while, I get handed a book that ruins my life until I finish it.  Unbroken by Laura Hillenbrand was one of those books.  Unbroken the is the true story of Louis Zamperini, and his amazing life as an Olympian, a bombardier in WWII, his amazing survival at...Read more