Bring a Friend WOD at 9am!  Come on out and get a free workout!   If you didn’t know, find Crossfit FTF in Fresno is doing a competition next week.  A few of us will be heading down.  It’s a good event that’s relatively close by.  It will be my third year participating.   Tony Workout of the Day   9am Partner WOD Expect SumoDeadlift High Pulls, sick Box Jumps and Toes to Bar/Knees to Elbows   10am Advanced Heavy Power Clean on the minute for 10 minutes   Short rest   WODClub Open Chipper 50 Toes to Bar 40 Box Jumps 24/20 30 Bar Facing Burpees 20 SDHP 95/65 10 OHS 95/65Read more

Lots of pull-ups in the WOD today, information pills and taking care of your hands is essential.  You will develop calluses on your hands as they toughen and you do more work.  You need to ensure your calluses stay even and not overly large, or you run the risk of hand tears. Hand Care from CrossFit Park City.  This is coming from Chris Spealler, and he can do 100 pull-ups in a row, so he must know something about hand care. I can sum up hand care in one word: Ped-Egg.  The Ped Egg is basically a cheese grater for your feet, but it does amazing things for a CrossFitters hands.  I prefer to have my hands dry when use the Ped Egg: when they’re wet you can over do it.I buy a pink Ped Egg at Target and I whack down my calluses.  The one I have a has...Read more

CrossFit Oakdale made the Oakdale Leader!  We think this was a great article for CrossFit Oakdale.  We want to thank everyone for helping us get where we are. We just want to build a great gym…with exciting new things for the future! Learning How to Do Full Snatches by Bill Starr. I may be a geek, diagnosis but my favorite CrossFit Journal articles are by Bill Starr. Yes, # order they are highly technical, but they are chock full of information. That’s what happens when you dedicate your life to teaching people how to get stronger. I hope I can be this knowledgeable one day. If this article won’t open for you, it’s likely because you don’t have a CrossFit Journal subscription. There is a ton of free content in the Journal, but at $25 a year, I would HIGHLY recommend getting a subscription. Cool videos, interviews, informative article on...Read more

Dopamine: Why 1 bite doesn’t work. We’re 2 days into the CrossFit Oakdale Paleo Challenge. I have been a by-stander in a couple of Paleo challenges, view but this is my first one. I have reaped some of the benefits, as Alison went through some challenges, but I never surrendered to the process completely. Why? I think this article provides many of the answers. As an athlete, I always enjoyed the reward system of hard work followed by a treat. I know now I’m a huge reward guy: it’s why I like competitions. I can lock it up for a week to two, then eat like I’m going to the chair knowing I worked hard. Even though this feels healthy, it probably isn’t. I enjoyed the Zone, because after the first 2-4 weeks, if you went off the reservation, you could quickly right the ship by eating Zone meals. One...Read more

Tips for Improved Wrist Mobility from CrossFit Invictus.  Wrist issues are right at the top of the list of nuisances for many athletes.  Like anything this can be trained, price even though it never truly goes away.  Be diligent in your mobility, pills and you wrists won’t hate you when you get to the front rack position, over head and more.   [youtube http://www.youtube.com/watch?v=iLheJx3Gnsk&w=560&h=315]   KStar provided a great wrist mob explanation and solutions.  Do as KStar says, “Don’t be afraid to PNF yourself”.  The good stuff comes at about 4 minutes in.   Workout of the Day   Strength Hang Power Clean 3-3-3   Metcon AMRAP 11 21 Hang Power Cleans 95/65 35 SitupsRead more