Blog

Mental toughness from Casey Burgener (of the Burgener warm up)!  Great words from brother to sister on mental toughness, ask which Casey defines as commitment. I’ve read this post before, but Tricia’s re-posting really made it sink in. Commitment is easy when you’ve really decided what you want. FT vs. ST from Talk to Me Johnny. I generally keep strength sets low: I like heavy (but not 1RM) singles, 3s and 5s. I have played with 20RM sets that John is talking about. About a year ago, I attempted 20 at 225. My first time, I got 14 reps, and I went up 1 rep per week for a month to 6 weeks, until I hit 18. That felt easy, so my next set a week later, I went for it and did 225×21. This set left me messed up for 2 weeks.  Surprisingly, my 1 rep max didn’t move,...
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Since I started CrossFit and changed my nutrition, pharm insulin is the number one issue that I try to control.  My food choices are controlled by 2 decisions: will this fuel performance/recovery, will it negatively effect my insulin levels.  We know from the Zone Diet there are 2 ways to spike insulin: to over consume total calories or to over consume carbohydrates.  To many, Paleo, Zone and other diets like them appear to be “low carb” or “high protein”.  What those diets do is control the insulin response.  For me, the battle is to find carbs that fuel performance, but don’t spike my insulin too much. For lunch and dinner, I get plenty of fruit and veggies for my carbs, but for some reason, I don’t consume many carbs in the morning.  I know this is when I probably need them the most, but I just don’t feel like eating...
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The first week of the CrossFit Games Open is in the books!  We did A LOT of burpees!  I can honestly say I’ll be fine if I don’t do a burpee for a couple of days. Kelly Starrett weighs in on why he thinks the Games “season” is important.  It provides exposure to the process of preparation, buy information pills stress, test, repeat. It’s great to learn how you prepare. Another cool aspect of the Games season is the need to “go to school” on the movements as they come up.  I never gave burpees to much thought, just do ’em.  But when a single burpee could be worth multiple placings, and 5 burpees could mean qualifying for the next level of competition, you need to get “smart” on the movement, and really focus on efficiency.  I spent a bunch of time on Kelly’s MobilityWOD page, but I also hit...
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The CrossFit Games season is here!  CFO will be hitting our full, click educated effort on Saturday morning.  Saturday will also be a free bring a friend workout.  Please come out and cheer on Team CrossFit Oakdale as we try to do more burpees than any team in the world.  I said before that we would do the Opens WOD as a gym, and CrossFit HQ has made it pretty easy for the whole world to play.  There is still time to sign up on the CrossFit Games page.   CrossFit has started the event with a simple movement to test work capacity.  No equipment is required and it’s very easy to judge.  It’s not “sexy” or complex, but extremely effective.  So far, over 55,000 people have signed up for the Open, and I would imagine the collective jaws fell to the floor when burpees, and just burpees, came out...
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Fitness is…by Blair Morrison.  Blair is a NorCal boy and Games athlete.  Blair was 5th last year and 7th in 2009.  He also went to Princeton, cheapest and appears to be one of the more cerebral athletes in the CrossFit, or any athletic, community.   [youtube http://www.youtube.com/watch?v=1AWdpfbhCPI&w=420&h=315] Jeff Martone, the CrossFit Kettlebell Instructor, explains the beginning of the Turkish Get Up.   Workout of the Day   Strength/Skill Turkish Get Up Work of 3’s on each side.  Keep it light.   Metcon AMRAP 15 12 Hang Power Cleans 95/65 Walking Lunge 12 Kettlebell Swings 53/35 Walking Lunge
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