Breanne Ash did a photo shoot at CrossFit Oakdale this weekend.  After reviewing the pictures, approved I think we found out Breanne is a super talented lady!  And her assistant, Mike Ash, is a pretty good helper too.  Alison and I have a tremendous amount of fun at the gym: we draw strength from the energy you bring.  We try to take pictures to capture you in your moments of effort – we know the effort you put forth, we’d like to share those memories with you in pictures, and we try to give you one every day that we post.  But truthfully, we’re not artists.   Breanne’s photos capture things that I know are there, but are hard to articulate.  The focus, strength (both inside and out), determination and camaraderie (my favorite part) jump off Breanne’s photo’s and show us at our best.  If you haven’t, please enjoy her...Read more

    Last Saturday’s  Med Ball Circle 9am Bring a Friend – you know it is more fun with your friends! 10am ADVANCEDRead more

I’ve had the video attached below on the Double Knee Bend saved for what seems like a year. I haven’t posted it because I didn’t want to confuse people.  This hip action is a natural phenomenon once you start developing speed on the lifts.  Lifters will try to mimic this action, buy but even thinking about it can screw it up.  I am guilty of this, site especially when I started to really learn the Olympic lifts.  Just jump, get tall and pull back under.   The Double Knee Bend is also known as the Scoop or Transition.  I have seen the Snatch broken down into these portions: the First Pull (from the floor), the Double Knee Bend/Scoop, the Second Pull (Arm Pull past your hips), the Third Pull (Pulling your body under the Bar), and the Catch.   [youtube http://www.youtube.com/watch?v=CH6LSqlLhuk?rel=0&w=420&h=315] The Double Knee Bend from Greg Everett at Catalyst...Read more

We’ve been hitting some of the benchmark CrossFit WODs recently (Fran, symptoms Elizabeth).  I’ve been very impressed with how everyone is tackling them, rx getting good times and scaling appropriately.  Today’s WOD, Nancy, is another excellent benchmark.   We’ll cap this one at 25 minutes.  Find a weight you can OHS 15 times unbroken to start (RX is 95/65), and use that for the WOD.  If needed, shorten the runs, or scale to 4 rounds.  There is an amazing physical response of runs following squats of any type.  You may find your legs don’t work exactly the way you think they should. Stacey  getting some weight overhead Workout of the Day   “Nancy” 5 RFT 400m run 15 Overhead Squats 95/65Read more

Post 40 PRs from Invictus.  Good squat video here, remedy with good notes from CJ.  The advice he gives on training as you get older can be shared with all athletes. We’ve spent the last several weeks working the back squat.  On Wednesday we test it.  Focus on getting to depth and firing out of the bottom (you may be slow, but keep thinking – Be Fast!)   We will review dumping the weight every class, but this is how you dump a Back Squat. [youtube http://www.youtube.com/watch?v=ve81mEnf2oQ?rel=0&w=420&h=315]   Workout of the Day   Strength Back Squat Establish a new 1RM   Metcon 50 Burpee Box Jumps and Over 24/20Read more