This weekend is the Survivor Mud Run. If you haven’t attempted one of these yet, ampoule you should put it on your bucket list. 3.5 miles with 16 obstacles of hurdles, mountains of mud and a crazy “Survivor” slide. Good luck to all participants. If you are looking for more of a challenge, we are putting together a CFOakdale team for the Tough Mudder in September in Diablo Grande, Patterson, CA. Our team slot is 9:40am on Sunday. Click Here to register. on CrossFit Oakdale Mud Buddies (hey you try and come up with something catchy). Email me for the password. Saturday 9am: Swings, Box Jump Overs, Pushups 10am: 5RFT 8KB Snatch from the Ground 7 Box Jump Overs 3 Heavy Hang Cleans 7 Box Jump OversRead more

The 2012 CrossFit Games Regional WODs have been announced.  Holy Smokes! It amazing that in a few years, illness the competitions have gotten so much tougher and heavier.  In 2008, erectile the CrossFit world was shocked with squat clean and jerks at 155# and 275# deadlifts.  Now, pharmacy 225 HANG CLEANS! and deadlifts at 345#. If you are planning on competing in the future, you should be looking at the numbers as your training goals.  Team CFO has this stuff next year!   Workout of the Day Strength/Skill Clean & Jerk Focus on speed: fast pull on the clean, punch hard on the jerk. (NOT 1RM) Metcon AMRAP 5 Clean & Jerk 165/105Read more

With 100 Days Before Olympics, rx Kendrick Farris Still Hopes For Olympic Berth Did you know the Summer Olympics are this year?  I loved the Olympics as a kid, I loved the stories and learning about the American athletes.  I was always fascinated by Americans that would train in relative obscurity for 4 years, only to step forward onto the biggest stage in the world. Through CrossFit, we have gotten to know several obscure athletes, specifically Olympic weightlifters.  Because the Oly lifts are an essential part of CrossFit, we spend a lot of time learning from the experts.  Coaches like Mike Burgener are just as important in the USAW community as they are in CrossFit. So far, team USA has not qualified for 2012.  Kendrick Farris is the closest, with Chad Vaughn (who assists with the CrossFit Oly cert) and Donny Shankle are closest.  It’s no secret that the best...Read more

I had 3 big thoughts on muscle ups after last night’s clinic: 1.  The Pull. The pull on a muscle up is not the same as a pull on a pull up: it is much deeper.  Be patient with your pull.  Don’t start your transition too early. (Emm and Jen!) 2.  The Dip.  Everyone practices the pull up portion of the muscle up. The dip is just as important.  Practice DEEP dips.  This will re-enforce the “catch” position. 3.  The False Grip.  The false grip is tough.  Practice it and develop it.  Try light farmer’s walk with a false grip.  Try pull ups with a false grip.  Be creative, buy information pills but build your strength with the false grip.  It will not develop by itself, page and the carry over to other tasks will be great.   I learned about a nice, more about easy heat pack at my...Read more

Evel Knievel by Talk To Me Johnny.  I will openly admit that I stole the idea for the 5RM deadlift program from CrossFit Football.  But he stole it from Mark Rippetoe.  Hopefully, malady as coaches, prostate we add something worthwhile, purchase and my addition is the tempo: lower slow, pause and pull hard.  Lumbar must always be engaged. Please pay particular attention to the paragraphs on giving yourself enough ramp.  John wants you to start the progression 20-40# away from you max.  I’d go even lighter, 40-60#, and allow the progression to develop over the 8 weeks.  Once you’ve completed the 8 weeks, you can test your 1RM in the next week, then rest a week.  Then take your new 5RM, subtract 50-60# from that, and start the process over again.  I have some plans for the next cycle. The Evel Knievel lunchbox was legendary.  But I never had it. ...Read more