Saturday is “back to normal” – no more Proanox WODs.  Too Bad, health So Sad.  9am is bring a friend, more about 10am is for advanced CrossFitters.  I will have a full review of the Proanox Qualifiers next week.  CFO had a great showing.  I am so proud of out athletes.  You should be too!     Courtney M – Queen of our current challenge. Workout of the Day 9am Bring a Friend WOD 10am Advanced “Holleyman” 5 Wallball Shots 20/14 3 Handstand Pushups 1 Clean 225/135Read more

Steps to Avoid “Butt Berry” from CrossFit Invictus.  I have rarely developed “butt berry” – a sore, information pills chaffed area above the tail bone from sit-ups, see but it’s happened at least once.  It doesn’t look fun, unhealthy and it’s never cool explaining why you have scabs above you butt at the beach.   The Straight Dope on Cholesterol – Part 1 from Mark’s Daily Apple.   Workout of the Day   AMRAP 8 1 Front Squat 115/75 1 Kettlebell Swing 53/35 2 Front Squat 2 Kettlebell Swings 3 Front Squat 3 Kettlebell SwingsRead more

Thursday Night at 6:30pm will be reserved for Proanox WOD #3.   CrossFit Oakdale will be hosting a CrossFit competition on Dec 1, this web 2012.  Mark your calendars.   Quick Fran story from the other night.  I did the WOD with the 6:30 class, decease which was great.  I went home, ate and went to bed close to 10pm.  I woke up at 12am, and my heart was racing.  I would guess my metabolism didn’t slow down until 4am.  All from a workout that was less than 3 minutes.   Denny in the Zone   Workout of the Day   AMRAP 15 3 Wall Climbs 6 Toes to Bar 12 Box Jumps 24/20Read more

Thursday Night at 6:30pm will be reserved for Proanox WOD #3.   COMPWOD.  I found some cool WODs here.  There is one involving a 400m track, visit web a barbell and 1 Thruster every 15 steps that is…intriguing. How to Avoid Burnout.  I found this really insightful.  Not for CrossFit stuff for me, but for work.   Sarah’s First Fran! Workout of the Day   7 Rounds, for total load 5 Burpees 1 Clean   The WOD is 14 minutes long, and you will be given time to warm up beforehand.  Each round is 2 minutes long, with 50 seconds of work, and 1:10 of rest/barbell adjustment.  In the 50 second period, you will complete 5 Burpees, then 1 Clean.  You will then have 1:10 to rest, chalk up or raise or lower your barbell weight.  Your score is your total of your heaviest Clean in each round.  Only one...Read more

ESPN2 will begin airing the 2012 CrossFit Games on Tuesday.  If your friends are curious about the fitness craze you’ve gotten yourself into, cheapest the CrossFit Games may inspire them or freak them out.   If you haven’t caught the 2011 CrossFit Games on ESPN2, treat I would recommend checking this year’s competition out.  The biggest evolution from this year over previous years is the technical proficiency nearly every athlete brings to the table.  Yes, they are extremely strong and fit.  But them all move extremely well.  Beautiful lifts, fluid gymnastic movements, they run well and more.  These guys and gals do their homework. Workout of the Day   “Fran” 21-15-9 rep rounds Thruster 95/65 PullupRead more