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

Muscle Up Clinic:  We’ll be holding a Muscle Up clinic on Wednesday, price October 24 at 7:30pm.  I would like to one MU clinic a month before the CrossFit Games Open starts (likely in February).  The clinic will last about an hour.   Running Clinic:  CFO will be hosting a running clinic on Saturday October 27th from 11:30pm to 1:30pm. This clinic is free for monthly Athletes, and $15 for non-CFO Athletes. Jonathan is CrossFit Endurance certified and will be video taping people to see what needs to be fixed. There will be 18 spots available. Make sure to sign up on Facebook.     Merced Holiday Throwdown:  Several of us (Chance, Nick, Jen and I) are competing as individuals at the Merced Holiday Throwdown on November 3.  They still have openings for teams, but spots are limited.  If you are interested in competing as a team, please contact Alison. ...Read more

We said it would be a normal weekend, visit this site but in truth we don’t know what “normal” means. Saturday night brought CrossFit Oakdale up to CrossFit Sonora for the Barbells for Boobs Fundraiser, medications Helen Meets Grace. Jen and Nick turned in the fastest RX time, here finishing in 10:41. CrossFit Sonora has a great community with people who know how to work hard and have fun. We look forward to seeing more of them in the future. Nick and Jen will be competing this upcoming weekend in the SICest of the West Competition in Scottsdale, Arizona. This will be a very competitive event. Please wish them luck as they get prepped this week. On our way home from CrossFit Sonora, we were summoned by the Painting Ninjas. They had staked out the gym as we left to go have lunch on Saturday. In true Ninja style, they...Read more

9am is a Bring a Friend WOD 10am is Advanced/Team CFO At 6pm, buy there is a Barbell For Boobs event at CrossFit Sonora.  Nick and Jen are competing, generic and Alison and I are going up to check out the event.  We’ll be meeting at the Raley’s parking lot at 4:30pm to drive up.  If you’re interested, order shoot us a text or let us know on FB if you’re heading up the hill. Workout of the Day 9am A Triplet of Deadlift Box Jump Pushup We’ll see what attendance is like, and we’ll adjust accordingly. 10am Advanced/Team CFO EMOM 10 Snatch x 2 Metcon AMRAP 5 3 Deadlift 275/185 7 Push Jerks 115/75Read more