Once a again, # we should talk about hand care. I will always recommend the PedEgg, order basically a cheese grater for your hands, # 40mg to keep your calluses under control.  I like the Revlon one that I have, because on top of the grater, it has a more fine pad to smooth things out.  I would recommend treating you hands every other week.  It’s good to toughen your hands, but uneven spots, and built up calluses may rip. But still, rips may happen.  Then what?  I had a gnarly rip at Regionals, my first one in years.  Luckily, we had a great medical tent to take care of us.  Here’s what they did.  Immediately, they cleaned the cut with soap and water.  Then they cut away the ripped skin, exposing the sensitive next layer.  Then they applied neosporin and covered the wound.  I had also developed a large...Read more

Monday, what is ed Tuesday and Wednesday I will be taking preorders for t-shirts. I will need your quantities, sizes and payments by Wednesday evening for the preorder pricing of $22 + tax for men’s t’s and $20 + tax for ladies racerback tanks. Regular price for these will be $26 for men’s t-shirts and $24 for tanks. They will say CrossFit Oakdale on the front and have the Team CFO Logo on the back. Monday will be our first “Max Effort Monday”. The goal is two fold- to move heavy weight and to continue to build competence and confidence in the major lifts. Use this time to lift heavy but not forsake perfect technique. This is a training session and we will be testing at max loads many times over the coming weeks and months. Leave plenty in the tank and focus on safe, efficient lifts. As many of...Read more

We will be taking on the brand new CrossFIt WOD “Hope” for the CrossFit for Hope fundraiser.  There is still time to sign up for the CrossFit community wide fundraiser. We will be doing to fundraiser a week early, cheapest so you can still get donations for another week.   We will be open at 8am to begin registration.  We’ll review the movements at 8:30am, and run the first heat at 9am.  The first heat will be scaled, and we’ll move into RX heats.  We’ll try to schedule the big dogs around 10am.  Please come out to cheer on athletes, and even help out with judging.   If your doing the WOD, you’ll have a scorecard and a judge.   [youtube http://www.youtube.com/watch?v=ycmq5uxZQn4&w=560&h=315] Workout of the Day   “Hope” Three rounds of: Burpees 75/55 pound Power snatch Box jump, 24″/20″ box 75/55 pound Thruster Chest to bar Pull-ups “Hope” has the...Read more

Saturday, illness June 2nd, more about we will be holding the CrossFit for Hope Fundraiser to raise money for St. Jude’s Children’s Research Hospital. Let us know if you will be participating. You can sign up to raise money on your own at hope.crossfit.com or donate on Saturday at the event. Registration starts at 8am, sickness and the first heat starts at 9am. It will be Fight Gone Bad Style with  Thrusters, Box Jumps, Burpees, Chest to Bar Pullups and Snatches. As with every CrossFit WOD, we will be scaling this WOD appropriately. Workout of the Day Strength/Skill Back Squat 3-3-3 Metcon AMRAP 12* KB Waiter walk 50ft out, Left hand KB Waiter walk 50ft back, Right hand 15 Kettlebell Swings *If you put the KB on the ground, do 5 burpees KB load, Men 53, Ladies 35 Advanced atheltes, try completely vertical KB swings.Read more

I want to clarify a few things on last night’s post.  Although the Olympic lifts will be a major point of emphasis, abortion we are not going to become a weightlifting gym.  I love the O lifts because they provide the best bang for the weightlifting buck.  But, information pills there is no substitute for CrossFit ass-kickery.  In my book, there is nothing better than a short, sweet couplet or triplet which pushes your limits, but not so much that you have to stop.  THAT is the center piece of our training.  Virtuoso performance of the Olympic lifts will help us toward that goal.   And better or worse, if you are interested in CrossFit as a sport, you better get good at the Olympic lifts.  Like really freaking good.  In 7 of 11 workouts (the Open and Regionals), Olympic lifts, or components thereof, were tested.  In cases like the...Read more