CrossFit Oakdale had a fantastic day at the CrossFit Merced Holiday Throwdown.  First off, information pills I have been to many CrossFit competitions, advice but the venue was absolutely outstanding.  CFM threw their event on The Vista Ranch, a winery with all kinds of stuff for everyone to do.  The kids could roam, do corn mazes, play tetherball and more.  In so many events, you’re chilling in a parking lot.  We travel with a large contingent of kids, and we can make do.  That’s fine, but this venue made it a really fun day.   Second, the event was very well run and moved along efficiently.  The WODs were easy to understand and score.  The judging was well executed.  The crowd was family friendly and well behaved.  My only gripe, and it is absolutely minor, is there was so much going on, it was hard to catch everyone in their...Read more

Don’t forget there will be no class tomorrow morning, this site Saturday, capsule November 3rd. Next weekend we will be heading out to CrossFit Walnut Creek for some fun. Let me know if you are interested in competing. Good Luck to Team CFO!Read more

CrossFit Oakdale will be closed on Saturday, what is ed November 3, sale 2012.  A crew of Team CFO Athletes will be heading to Merced for the Merced Holiday Throwdown. 4 announced WODs at the Vista Ranch (a vineyard!!!) in Merced. Athletes: Don’t forget to print your waiver. Feel free to drive down on your own, dosage but Alison and I will at CrossFit Oakdale at 6:30am to carpool down to the Vista Ranch.   Playing Flag Football Workout of the Day   Strength Hang Snatch Triple Build to a heavy set of 3 in 20 minutes. Metcon 5 RFT 9 Snatch Grip Deadlift 6 Hang Snatch 3 Overhead Squat RX Men – 135, Ladies – 95 There will be a 15 minute cap.  Read more

RX Means RX   What Do You See? (A bail out plan)   2 great articles by Freddy C. of CrossFit One World.  These articles are fairly “hardcore.”  Freddy has been doing CrossFit a long time, treat and he’s seen a lot of stuff.  I’v been doing it nearly as long, capsule and our approaches are similar in training – we take it seriously, ask emphasize strength and safe, efficient movement, but we don’t take the “game of CrossFit” too seriously.   I will admit I’ve mellowed on things like RX and scaling.  I will generally allow whatever scaling options an athlete thinks they need, and I don’t tend to over-emphasize earning the RX.   BUT…   It is important for this stuff to be hard.  I want you to understand that certain tasks are difficult and take time and work to develop.  I want you to WANT an RX...Read more

REMINDER – THERE IS NO 6:30PM CLASS ON WEDNESDAY NIGHT.  ALL OTHER CLASSES ARE AS USUAL.  HAVE A HAPPY HALLOWEEN! There was a demo video on CrossFit.com (Sunday 121028) for a pull-up heavy WOD that got me thinking.  In it Cherie Chan discusses butterfly pullups briefly.  Cherie explains that although butterfly pullups are faster, clinic she performs them in 1/3 of her pull-up WODs.  Why?  Because butterfly pullups don’t offer all the great things other forms of pullups do, order pulling strength and carry over to gymnastic movements…they’re just faster.  If you want great muscle ups, # doing a bunch butterfly pullups may not get you there – the kipping pull-up, or even better, strict pullups will do wonders to develop the pulling power you may need. I developed my own butterfly pullups a few years ago, but I don’t like to teach them.  I would prefer that athletes discover...Read more