Tomorrow starts the Eat Well Live Better Challenge! Are you ready? We are. Sundays are a cooking day in our house. Not me, case but Brian. I take the day off. On Sundays, more so in the spring/summer/fall, Brian takes a ton of meat and smokes it. His Tri-tip rocks and the chicken thighs are to die for. We normally have those things in stock in our freezer. He added a London Broil and some sausages to todays cook. We use this meat throughout the week in lunches and dinners. Brian’s lunch usually consists of trip tip, apples and bananas and nuts. If there are leftover veggies from the night before he throws those in there too. He is paleo by association. The weather has been great lately, and will only improve, so the more we can cook outside, the better. Just a note on this particular challenge. I am...Read more

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