REMINDER:  Knights Ferry WOD will be on Saturday.  We’ll meet at CFO at 9am, help and drive up to Knights Ferry.  The WOD should start around 9:45, pilule and we plan to run a couple of heats.   Friday’s WOD will be much like last weeks Doubleunder/Snatch WOD.  You will be given time to warm up, and build to a heavy clean.  A round of the WOD will look like this: on 3-2-1 GO, you will do 5 burpees, then you will perform a heavy clean, at a weight you determine.  You will have 50 seconds to complete this work.  You will have the next 1:10 to rest, adjust your weights, chalk up, etc.  A round is 2 minutes total, so the entire WOD is 14 minutes.   Your score will be you cumulative total of the 7 lifts.  A missed clean is 0.    Clockwise : Will, Sarah G...Read more

In the “Ready For Anything” department… I was having a Walking Dead/Zombie conversation the other day.  What is your Zombie slaying weapon of choice?  Guns are fine, clinic but be warned, price noise will attract more Zombies.   Please post your choice to the CrossFit Oakdale Facebook page.  Pictures would be great! Workout of the Day   3 RFT Run 400m 21 Split Jerks 95/65 (You must alternate legs on each Jerk) 12 Chest to Bar PullupsRead more

WARNING: Somewhat technical training talk ahead.  Read at your own risk… [youtube http://www.youtube.com/watch?v=mC5-g1Ugmgc&w=420&h=315] High Bar vs. Low Bar by Rippetoe.  I’m pretty sure this video is from a CrossFit Barbell cert, web probably from 2006 or 2007.  You guys probably don’t care about this stuff, and I’m not sure you need to.  One day, I hope I’m strong enough to have a big argument on the value of low bar vs. high bar squatting.  I’m not there yet.  If you have 2 minutes, just check out the anger and vitriol in the comments over this video. [youtube http://www.youtube.com/watch?v=cRMiUtscrHw&w=420&h=315] An excellent video breaking down the variations on different squats. If feel like the Low Bar is easier to teach and learn, especially for back squatting.  I wouldn’t worry about the High Bar Back Squat until your Olympic lifts are really strong. I tend to agree with Rip, that we Low Bar...Read more

 The Fear of “Bulkiness” and CrossFit.  The simple fact is genetics diet plays a much bigger role in body type than physical activity.  I have never been involved in CrossFit for the aesthetics, approved but a good looking body is a pretty nice product of CrossFit.   What Would Mark Brown Do? Unleash the Demon.  I like the video.  When you’re lifting alone, for sale you gotta get yourself in the game.     We have been decorating our walls lately…this will be a new addition! Workout of the Day   30 Handstand Pushups 40 Pullups 50 Kettlebell Swings 53/35 60 Situps 70 BurpeesRead more

I put a rope up on the Muscle Up rig so we can work on some climbing.  We will be going over climbing techniques this week.  A complete climb will be touching metal (which will be explained).  Completing a rope climb is an excellent goal for a beginning athlete.  It’s an amazing confidence boost, doctor knowing you can pull your body over an obstacle.  Have you ever climbed a rope?   That being said, cheapest please be prepared when you attempt to climb.  We will teach a few techniques, approved and I would HIGHLY recommend wearing high socks, or even better, pants, when attempting to climb.  Keep your wits about you, especially ON THE WAY DOWN.  You do not want to slide down the rope like Batman and Robin sliding down the bat-pole (I had to get a Batman reference in the somewhere).  Depending on your technique, rope climbing can...Read more