On Wednesday, dosage we will begin a Deadlift progression that will carry us to the New Year.  We will Deadlift a heavy set of 5 each week.  This strength session should take 30 minutes or so to ensure you are properly warmed up to pull a heavy 5.  A Heavy 5, view to me, case means your hands stay on the bar as you pull all 5 reps.  Your back must maintain a PERFECT LUMBAR CURVE FOR ALL 5 REPS!  This is the most important part. We have done many movements to develop strong backs: heavy squatting, tons of work from the hang position on the Olympic lifts.  During CrossFit WODs, and looking forward to the Open, you will need to Deadlift well.  You may be required to lift light for large sets, heavy for small sets and heavy for large sets.  Depending on load, reps and other factors, your...Read more

Thank you to Jen C. for writing about her experience with Rhabdo. Following the Merced Holiday Throwdown, prostate I developed a condition known to most CrossFitters as “Rhabdo”. Since that time I have done quite a bit of research on Rhabdomyolysis and have a few thoughts on my experience to share. There is a lot of information available regarding this condition.  It is, side effects by definition, medications the excessive breakdown of muscle fibers that leads to the release of muscle fiber contents (myoglobin) into the bloodstream.  This is extremely dangerous because the release of myoglobin into your blood can poison your kidneys and lead to renal failure. The symptoms are fairly straightforward: extreme muscle soreness and pain, nausea, flu like symptoms, confusion, dark urine, and reduced or no urine output. The causes of this disease aren’t as clear, especially when Rhabdo is contracted through sports related activity.  I am...Read more

The CrossFit Oakdale Fran-Off is this Saturday!  There will not be a Bring A Friend WOD, malady but please come out and cheer on the Athletes as they throw down.  We are excited to see the teamwork and the great performances we know you have in you!  If you are interested in helping out, please contact Alison. If you are competing, I would be thinking now about having a good week of nutrition, sleep, hydration and mobility work.  I would still workout hard Monday and Tuesday, but I would use Wednesday to Friday to work on movement, making sure I am rested and ready.  Tomorrow, I will be posting an excellent write up by Jen Cadmus on her experiences following the Merced Throwdown.  I don’t want to steal her thunder, but I would heed her warnings. We’ll shifting focus in the strength training for the next month.  Weekly, we will...Read more

Though I missed “Clovis” today due to Mommy duties (cub scout field trip), erectile I was thrilled to see so many people take part in what seemed like a very intimidating WOD. As we pulled into the parking lot to drop off a bike, information pills I was in awe of the amount of cars in the parking lot and people running, abortion biking, jumping around. The energy was high and smiles were everywhere. Our parking lot was as full as a shopping mall parking lot on Black Friday. Oh wait. It IS Black Friday. So on a day where most people decide to get up and troll the stores over 30 people decided to run 10 miles and do 150 burpee pullups. Amazing!  We are so proud of the growing, supportive community of CrossFit Oakdale. I wanted to share the pictures that were shared with me. If anyone else...Read more

You may have heard the whispers over the past few days…how many miles? Ride a bike? Burpee Pullups? The day has come. I hope you enjoyed your Thanksgiving because we are back at it again tomorrow morning. Friday there will only be a 9am class. It will be a doozy. Hopefully you have taken the time to think about how this WOD can be tackled. If not you have at 12 hours. 10 miles and 150 Burpee Pullups can be split up any way or scaled to whatever works for you. Some people will be riding a bike. You could ride a mile, adiposity run a mile, for sale row a mile. You can run a mile and then do 15 Burpee Pullups. You can cut it in half, you could AMRAP it. I could go on…there are many options. Brian will be talking more about it in the AM,...Read more