Alison and I just got a copy of Mark Rippetoe’s Starting Strength, sick 3rd Edition.  I hate to admit that it took me this long to getting around to reading it.  I love Rip’s simple approach, medical and I would highly recommend Rip’s program to anyone that is looking to get stronger (although we don’t do his program).  It is BUILT, and I mean perfectly built, for a teenage athlete. The 4 lifts make up Rip’s program: the Squat, the Bench Press, the Deadlift and the Power Clean.  Rip clearly and concisely explains why these 4 lifts make up his program.  Rip is a no BS guy, and if you deviate, he will explain you aren’t doing HIS program.  Enjoy some Rip quotes. Rip HATES bent arms on the clean and the deadlift.  To quote Rip, “Bent arms absolutely suck.”  I watched the CrossFit Games this weekend, and along with...Read more

9am is a bring a friend WOD. 10am is Team CFO. After the Team CFO WOD, page we’ll make a trip to Orange Blossom Rec area to dip our bodies in the cool Stanislaus River.  I did this last week, here and it was great! Don carrying 100# dumbbells in each hand! Workout of the Day 9am Bring a Friend We will mix in thrusters and box jumps.  We’ll try to do a partner/team WOD depending on attendance. 10am Team CFO Strength Thruster 2-2-2-2-2 Metcon 10-8-6-4-2 Thruster 155/100 Box Jump 30/24Read more

What Does it Mean to be Fat Adapted? What Does it Mean to be Fat Adapted, diagnosis Part 2 From Mark’s Daily Apple.  Many CrossFitter (myself included) rely on fat calories to fuel our activities.  As Mark describes in part 2, order if you are active, troche you need to be careful if you are transitioning to a fat fueled diet, because your energy levels need to adjust over time.   Workout of the Day Strength/Skill 3 Position Snatch, Ground, Low Hang, High Hang Metcon “Isabel” 30 Snatches, 135/95Read more

The CrossFit Games are this weekend!  100 of the fittest men and women, pharmacy hundreds of team members and another 100 masters athletes will throw down for the title of “Fittest on Earth”.  I started competing in CrossFit in 2009, find and the sport has grown by leaps and bounds since that time. The venue moved from someone’s back yard in Aromas, visit this site CA to the Home Depot center in LA faster than anyone thought possible.  It looks like CrossFit may have outgrown the HDC, as the Games sold out quickly. Not only has the size and scope of the venue change, the challenge has sky rocketed.  The tests the athletes will face are daunting to say the least.  We have watched as the Games evolved from a 1.5 day challenge, to a full two days, to this monster test this year.  The athletes will face 4 days(!)...Read more

CrossFit Kids Oakdale Mascot Contest in ON! Make sure you pick up your entry form at the gym. Bring it in by August 15th. Kate and Finn Hand Standing in Raley’s Kids Warmup: Obstacle Course Skill: Deadlift WOD: AMRAP 6 Knees Up 12 Burpees 24 Side to Side Hops Game: TBA Teen Buy In: Prowler Push Skill: Front Squat WOD 4RFT 5 Hang Power Cleans 5 Front Squats 5 Push Press Run 200 M Cash Out: 3 X Max Strict Pullups Read more