Is Paleo Even Paleo?  And Does it Even Matter?  At CFO, more about we like the Paleo Diet.  We also like the Zone, Primal, and I’m sure, others.  In the normal day to day, we try not to get bogged down in the details, and keep our eyes on the prize: fitness, health and longevity. CrossFit Oakdale is holding out second Paleo Challenge.  The briefing will Tuesday night, April 17 at 7:30. We moved the Muscle up Clinic to Monday, April 16 at 7:30pm.  That’s Monday night.  No clinic on Wednesday!   Workout of the Day 3 RFT 30 Wallball Shots 20/14 30 Hang Squat Snatch 75/45 This WOD is Gnarly.  More than scaling weight, we may need to scale reps.  We’ll cap this bad boy at 25 min.  If you can’t do more than 15 straight wall ball shots, you should think about scaling back reps.  If you are...Read more

I have a big training event in less than two months.  It’s always fun training for something, # 40mg and for the most part, pills we’re all underdogs in some way.  I’m watching “Warrior” tonight, and I want a steady diet of underdog movies. Please post your favorite underdog sports movie to the CrossFit Oakdale Facebook page. New Boxes! We now have 3 16″ boxes  that are totally cool. We will be using these this week. Thanks Bob!   Workout of the Day Strength Deadlift Build to a heavy 5.  Men add 10# to last week, ladies add at least 5#.  This is week 3 of 8 to build the 5RM. Metcon For time 50 Doubleunders 10 Burpees to plate 40 Doubleunders 10 Burpees to plate 30 Doubleunders 10 Burpees to plate 20 Doubleunders 10 Burpees to plate 10 Doubleunders 10 Burpees to plateRead more

Saturday 9am is a free Bring a Friend Partner WOD.  Come on out, cheapest we’ll team you guys up, and we’ll have a great workout.   10am is for advanced athletes.  We’ll go heavy and technical, but this is always scalable.   Have a great Easter! Hannah W. and Jordyn F. battling it out.  Working together. Workout of the Day   9am Bring a Friend Partner WOD We’ll use front/goblet squats and pushups.   10am Advanced 5 RFT 5 Front Squats 205/135 10 Handstand PushupsRead more

Movement Hierarchy from Kelly Starrett.  If K-Star writes a book, ailment this is probably his thesis.  CrossFit teaches the squat in a similar sequence, and maybe the knowledge is innate, but K-Star explains how a movement goes from simple to complex. As a coach, we can use these concepts to help build workouts and training plans.  As an athlete, understanding movement hierarchy can help you prepare your body for movement, and understand why stuff is hard. Does that mean beginning athletes just receive simple movements?  No, but understanding concepts like movement hierarchy can help us (and you) scale movements to get the best bang for the buck.   Workout of the Day Strength/Skill Snatch Build to a heavy single in 15 minutes Metcon 5 RFT 3 Snatch 135/95 6 Bar Facing Burpees Run to Fence and backRead more

The Fighter Pullup by Pavel.  This is an excellent progressive overload program to develop pullups.  But it doesn’t stop there; this can be used effectively for nearly any body weight movement.  Apply a similar program to dips, tadalafil push ups, ambulance GHD sit ups, even wall ball shots. This progression is simple, and can worked into your warm up or post WOD work.  If you have a lot of kipping pullups, work this progression with dead hang pullups.  If you’re fighting for, or developing a Muscle Up (Christine, Emm, Jen!) working this progression with dips is probably needed. Let’s do a Muscle Up clinic next week, Wednesday at 6:30pm.  We won’t have a CrossFit class at this time, so please adjust your schedule.  We’ll spend the hour working the standard MU progressions, and working on some new variations. On Tuesday, April 17th, we’ll hold a Nutrition Clinic.  We’ll set up...Read more