Alison and I are back east, clinic and we have visited 2 CrossFit gyms: CrossFit401 and Ocean State CrossFit.  We’ve done 2 longish WODs, and it’s been fun visiting other gyms.  The last time were were here, there was only 1 CrossFit Gym in Rhode Island; 2 years later there are 6. 2 quick stories.  First off, let me say I try to be a good guest: I abide by the rules, keep my mouth shut and try to set a good example.  But dammit, the coach comes out sometimes.  At CF401, I was watching a female athlete row a long piece.  Towards the end, she was grinding, but her movement had really broken down.  She was swinging her head like a bobble head, trying to generate more force.  I walked up next to her, and warned her I had some cues.  She listened nicely, but I think she thought...Read more

Saturday Bring a Friend Day is ON! 9am is a free Bring a Friend WOD. 10am is Team CFO time, this site baby! Melinda doing pullups with the band…you won’t see it in person because she doesn’t need it anymore:) Great Job Melinda!!! Workout of the Day 9am Kettlebell Swings, # 100mg Squats and Double Unders 10am Team CFO trainng Strengh Snatch, 65% of 1RM 5 sets of 2, rest 60 seconds after each set.  These are NOT touch and go.  Ensure proper set up on each rep. Snatch Pulls 3×3 Load heavy, close to, over even over, 1RM Metcon 3 RFT 20 Ring Dips 50 DoubleundersRead more

If you’ve been working out at 6am with Team 6, information pills you may have noticed we’ve gotten a little bigger.  That’s because Russ Van Cleave and Jen have gotten some of Oakdale’s top swimmers into CrossFit Oakdale to get stronger and more balanced.  These kids are Athletes, and they have a ton of room to grow.  But, behind every great athlete is a great coach: Russ was announced Swimming Coach of the Year by the Modesto Bee. I’ve spent the last 2 weeks working pretty hard.  I’ve been traveling a lot, and I capped it off with a cross country flight today.  I haven’t had a ton of time for anything, but I still carried my Trigger Point Foam Roller everywhere with me.  Even 2 minutes on my back and 2 minutes on my hips make an impact. If you only had one recovery tool, what would it be?...Read more

If you have taken part in either of the Paleo/Food Challenges you will have heard that grains are NOT good for you.  I found Clean Eats in the Zoo a few months ago. While they are not dietitians, stuff like us, page  they are just sharing what works for them. No grains No Pains is a great article on what happens to your body when you ingest foods that contain anti-nutrients. Have you felt the bubbly gut? Do you know about leaky gut? Stay tuned for the next Eat Well Live Better Challenge at the end of the summer.   Workout of the Day 4 RFT Run 400m 15 Thrusters 95/65 15 PullupsRead more

I absolutely love when we throw stuff like wall climbs at you and everyone says…”hmmm. Okay.” Today we really did it and you all kept on truckin’. Thank you. 95% of you got upside down into a handstand. AND then wall climbed, # jumped over hurdles and  crab walked. Even better is when you read stuff like this:  Conney F: That was fun! Jumping and crab crawling makes me feel like a kid! If you haven’t joined our Facebook Community, # make sure you “like” us. We give out tons of updates and info. In fact we love posting when we are traveling the country…watch out for the next few weeks! Sean G. Back Squatting Monday Night Workout of the Day 7 RFT 95/65 Power Snatch/Snatch Balance/Overhead Squat/Hang Squat Snatch* *If you let go of the bar before this is complete, NO REP! (imagine arms sweeping) You must complete the 4 skills...Read more