Earn Your Carbs from TTMJ.  John recommends reading his earlier post, information pills Just Tell Me What To Eat.  I am a big believer in limiting carbs, stuff especially processed ones.  BUT…if your physical output is high, you will NEED to get carbs.  Otherwise, you will run into a brick wall.  I’m curious to hear some our Paelo challengers thoughts on this, especially in the first weeks of the challenge, when carb intake in usually really low. CFO saw an unbelievable jump in performance on the baseline WODs.  Increase in performance, over a month by 20-25% means you put in the work and did it right.  Great work! How did you feel early?  How did you feel later in the challenge?  Did you add carbs?  Keep them low? Janet ROCKS Workout of the Day Strength/Skill In 5 attempts, build to a heaviest 100 ft Sled Push. The only place you...Read more

ATTENTION ATHLETES:  If you just set a PR on your Deadlift (which many of you did! Rock on!), there be careful with you lower back over the next week or so.  Take extra time to warm up, roll your lower bits, and apply ice.  You have just asked your body to move more weight than you ever have before, and this is powerful JuJu.  In my experience, it can take 7-10 days to fully recover from a max effort deadlift.  Be smart, and we’re going to lay off the deadlift for a bit.  Great work on all the big lifts! The 5 best weightlifting shoes under $200.  I’ve been called a shoe hound in the past, but let my obsession benefit YOU!  I have worn Rogue Do-Wins for 3 years, and I love them.  Alison has a pair of the Adidas powerlifting shoe, which is very similar to the unmentioned...Read more

Melissa and Conney are two of the first members at CrossFit Oakdale.  They come in nearly every day, page have fun, # push each other.  Sometimes they talk trash, pill but always in a fun way.  They are mothers, have jobs and lead busy lives, but they have made fitness a priority.  Coming in the doors of CFO, it was obvious they wanted to get a pull up.  They both made their goal clear: they said it out loud, pushed and supported each other, and consistently put in the work. Over the past 6 months, Conney and Melissa worked progressions and asked questions.  I remember Melissa asking me about a CrossFit Journal video on pullups she had watched.  This was months ago, and it fired me up that she was putting in the personal time to learn on her own.  Moving from ring rows, to jumping pullups, to the bands...Read more

Quick thought: The CrossFit.com WOD for Monday, case 120521, sale is a repeat of one of the first CrossFit WODs I ever did. I did it at my “globo-gym” in Brooklyn, sildenafil NY because they had a Concept 2 rower, and I could bench a lot at that time. It remember thinking it looked “easy”. I did it at 6am, and it took me well over 30 minutes. I had to call in sick to work that day because I was so metabolically deranged. Good times! *It’s good to know that 6 years later I still get humbled…Thank you Dumbbell Snatch. Glenn Pendlay: I’m Pissed. One of the US’ best strength minds on the state of American nutrition. There is a part II and a part III to follow.     Workout of the Day   3 Rounds for reps 90 seconds of Power Clean, 135/95 Rest 90 seconds 90...Read more

The 2012 CrossFit Games NorCal Regionals are in the books.  I finished 26th against one of the most completive fields in the world.  I am proud of this.  Let me start off by thanking everyone for their words of encouragement and support.  Thousands of athletes signed up for the Open, cure looking for a chance to make it to the next level, page and it’s an honor representing CrossFit Oakdale at the Regional arena.  If you came out to San Jose, more about I hope you had a good time, and I hope the event showed you how hard some athletes are willing to push to get better. I will share my thoughts on the event one the coming weeks, as I think there are takeaways everyone at CrossFit Oakdale can learn and benefit from. My biggest learning point: The events were HEAVY.  The type of heavy you cannot fake. ...Read more