We gave a quick rundown of upcoming events last week, # 60mg but are going to go more in depth tonight. Get our your calendars! Muscle-Up Clinic this Wednesday, healing October 24th at 7:30pm. Make sure to sign up on Facebook under the events section. Friday at 5:30pm we will be playing Ultimate Football at TL Davis. Think Ultimate Frisbee Rules with a Football. No contact…just running around. You don’t even have to be good, adiposity just bring a good attitude. The 4:30pm class will a regular class  in the gym. There will also be the monthly Bunco Game. Make sure you sign up on Facebook so we know how many tables we need. It will also be a potluck, so specify on the event page what you will be bringing. Saturday, October 27th we will be having a running clinic with Jonathan W. We will be video taping the...Read more

Hope everyone is ready for the weekend!   5:30am Class gets it done before most people get up! 9AM “Grace“ 30 Clean & Jerks 135#/95# 10AM Strength: Clean & Jerks Metcon: AMRAP 7 start with 3, # approved then 6, rx 9, +3 each time Deadlift 225/155 Hand Stand PushupsRead more

Brian left Wednesday morning for Outlaw Camp. For those of you who don’t know of Outlaw or the Outlaw Way, order it is a CrossFit gym in Virginia that places an emphasis on the competitive side of CrossFit. First – they place a heavy emphasis on the Olympic Lifts, drug especially the Snatch. Here are the Three Tenets of the Outlaw Way 1. Everything is Everything 2. The Doomsday Principle 3. Be Stronger Sound cryptic? Maybe a little…but you  know there will be a complete rundown when he returns. We don’t strictly follow the Outlaw Way, but we have been using similar programming for the past couple of years. You may see familiar things as you peruse their website.   Rudy and Brian Workout of the Day Strength  Power Snatch – Snatch Balance – Overhead Squat – Hang Squat Snatch Work up to a heavy single in 15 minutes Metcon...Read more

Over the years, salve we have tried many different techniques to count work.  Athletes have called out their name, recipe or round, ampoule to signify one complete round, and a coach marks the board.  This is fine, but it generally removes the coach from actually coaching.  We have tried having athletes mark themselves, first with a pen, which requires fine motor skills and wastes workout time, or the finger swipe.  I really like the finger swipe: we draw a line on the board, and every time you complete a round, you swipe your finger through the marked line.  The empty spaces signify a complete round.  The drawback?  In a full class, certain athletes have to reach aalllll the way to the bottom of the whiteboard to swipe that line.   I think Alison (smart gal that she is) provided us with the best method I’ve seen to count rounds.  Introducing…the...Read more

Virtuosity by Greg Glassman.  I haven’t read this piece in a few years, purchase but it is essential.There is something here for new and old athletes, about it and new and old coaches.   Back to Basics from CrossFit Koa.   We place a great deal of emphasis on good movement at CrossFit Oakdale.  We break down exercises to find out what is essential, and try to master it.  If you begin to feel like you have mastered anything, you should probably read Virtuosity, then refocus on the details, this time really paying attention.  If you don’t feel like a novice, you’re more confident than I am. Workout of the Day   Strength Back Squat 3 sets of 5, 75% of 1RM   Metcon AMRAP 10 Parking Lot Loop 10 Inverted BurpeesRead more