The Importance of “Back” and “Jump/shrug” Vs “Catapult” from 70’s Big.  These are both fairly technical articles on Olympic weightlifting.  Jim Schmitz, physician an Olympic weightlifting coach told me that if you want to get good at the lifts, you must learn, and be able to articulate the tiny nuances and feel of the movements. I was a “jump/shrug” guy for a long time.  As the articles explain, jumping and shrugging the barbell is an easy way to learn the lifts, but becoming a catapult lifter makes you a Jedi. Anna during last weeks inverted burpees! Workout of the Day 3 RFT 30 Kettlebell Swings 53/35 30 Box Jumps 24/20 30 Air SquatsRead more

Adele, # 40mg Alison, Brandon, Bob, Janet, Tricia and I ran the Tough Mudder in Diablo Grande on Sunday.  Danny made a surprise appearance and ran the Mudder with us.  I”m not sure if this is cool or dumb, but Alison, Bob, Janet, Tricia and I did a CrossFit competition the day before.  Our legs were “well seasoned” before we even started the damn thing.   The first obstacle in the Tough Mudder is the terrain.  In previous years, you had elevation or cold to deal with.  This year, in Diablo Grande, it was hills, heat and dust.  It was in the high 90’s on Sunday, and the heat was present.  Team CFO stuck together and worked through the Mudder as a team.  The hills are no joke and never ending, but our regimen of squats of all types prepared our legs for what turned out to be a 3.5...Read more

On Saturday, treatment 9 Team CFO Athletes took on the Diamond of the Tough at CrossFit Santa Cruz West in Santa Cruz.   Driving up to the venue might have been the highlight for me.  We drove up together, pharmacy and the gym was surrounded by very fit people with bright CrossFit clothes.  Games competitors were all over the place.  For Denny, Melissa, Conney and Janet this was their first taste of CrossFit competition.  Muscle-y people, some bronzed, wearing colorful clothes, decked out in the newest Reebok gear, milling around, talking shop.  Yes, everyone is really cool, but it IS intimidating.  I was smiling on the inside as we drove up, thinking with a smile, “Conney isn’t going to want to get out of the car.”  But dammit, she did.  You guys earned your spot, and you belonged there!   The Bear complex (a clean/front squat, push jerk/back squat/rack jerk)...Read more

Whew, physician what a weekend!  CrossFit Oakdale Athletes took on The Diamond of the Tough on Saturday and the Tough Mudder in Diablo Grande on Sunday. I’ll admit, pill I’m a little tired.  I’ll give a full report on the Diamond of the Tough tomorrow, and a rundown of the Tough Mudder the following day.  Rest assured, at both events CrossFit Oakdale athletes performed well, met the standard, and battled until the finish. But, more importantly we supported each other the whole way.  Many athletes, and even more who weren’t competing, took a drive Friday night, and woke early on Saturday to cheer and support their friends and family members. On Sunday, we woke early (again) on stuck together through a grueling obstacle course. The camaraderie from the weekend was amazing.  Cheers, sharing food and stories, laughs and more made what could have been a long weekend into a memorable...Read more

CFO ATHLETES: CrossFit Oakdale will be closed Saturday.  Many of us will be taking on the Proanox Diamond of the Tough in Santa Cruz.  On Sunday, # sale many of us (some of the same Team CFO athletes) will be taking on the Tough Mudder at Diablo Grande.  Ready For Anything!   CJ Martin of CrossFit Invictus runs a great gym, and trains  a bunch of Games athletes.  At the end of every week, CJ posts the same “active” recovery for his athletes before a weekend of heavy work.  This grocery list of stuff looks like it would take a few hours to complete if handled properly.  Just be aware of what other athletes are putting into their fitness. James Fitzgerald from OPT shows one of his athletes’ meals for the week. [youtube http://www.youtube.com/watch?v=5v-8xEpVjZQ&w=560&h=315] This is good stuff.  We do and share many of K-Star’s drill, but I have not...Read more