Soooo, dosage we got a delivery today.  It wasn’t the whole enchilada though, prescription it was a whiteboard and six timers.  We were expecting the Big One, approved and we got the little one.  The shipping company told us tomorrow is the day, so we’re pretty psyched. Power is slow coming, but we hope to have it hooked up next week. We will be at CrossFit Oakdale Saturday from 8:30 to 10am to sign contracts.  If you wear your workout clothes, you may even get to break a sweat.  That’s an actual workout, not just moving stuff. I’m going to try “Smoking Gun” at 4pm. “Smoking from Shooting” by My Morning Jacket Workout of the Day Strength Behind the Neck Jerk Build to a heavy lift, then 1-1-1 at that weight Metcon “Smoking Gun” 7 Rounds for time of: 4 Burpee Deadlifts 3 Burpee Power Cleans 2 Burpee Squat Clean...Read more

CFO saw it’s first true WOD, both in the AM and the PM.  With 100 pull-ups in a WOD, we saw our first “emotional” hand moments.  Just cause the pull-up bar is beautiful doesn’t mean you can’t rip your hands.  We are still sorting out our color scheme, but we hope to get painting real soon. It looks like we will get out major gear delivery tomorrow, but we’ll have to transport it from our house to the gym.  If any of you bad mother truckers want to help us move a couple thousand pounds of gear, hit up Alison on Facebook after she puts out the arrival notice. We got our handmade boxes today (3 of em, with 20, 24 and 30in sides.  They are sweet!).  Tomorrow’s WOD will likely be the last that I do from the house. Workout of the Day AM 3 rounds, not for time...Read more

  The pull-up rig is up and the floors are down!  A serious minded work crew got to work early Saturday, purchase and by Sunday at noon, # buy we turned an empty warehouse into a starter CrossFit gym.  Sure, you have to use the bathroom in the dark, but you can do muscle ups!  HUGE thanks to all the helpers over the weekend!  It was great experience for a guy that has very little when it come to building something like this.   For today’s WOD, I want to test out the structure.  I’ve also been without a pull-up bar for a bit; I think the last serious pull-up WOD I did was OC Throwdown WOD #2, so a big pull-up WOD is needed.  If you want to be a “test subject”, hit me up in the comments section.  We may try this WOD in the dark, with no...Read more

Big news!  CrossFit Oakdale is located at 1872 Ackley Circle, sick Suite 8.  This is just off Albers Road and Warnerville Road, across from the TL Davis Complex.  It’s away from traffic, has plenty of parking, with nice running routes. Our Rouge Pullup Rig is going to be delivered to the location on Friday afternoon, and I has assembled some of the sharpest minds in the Central Valley  to help erect it.  Floors will be delivered tomorrow, too.  Whew.  Lots of work ahead, but we can’t wait! Plenty of people have offered their assistance, but NOW is the time.  Text me, hit me on FB, post to comments, whatever.  But if you want to help, please do! Workout of the Day Strength Snatch cluster 5 sets of 1.1.1 1.1.1 means do 1, rest 10 seconds, do 1, rest 10 seconds, do 1.  Rest 2 minutes between clusters. Metcon AMRAP 20...Read more

We received our first major piece of equipment today: a shiny new Glute-Ham Develeoper (GHD).  I am the first to admit, patient I don’t use this bad boy enough.  GHD work is strong juju, information pills and this one is a little higher than I’m used to.  Good times!   Strength 1 Power Clean, purchase 3 Front Squats 5 sets of 3 Build to a heavy set, rest 3 min between sets.   Metcon “Lipson” 21-15-9 rep rounds of: Back Squat 185/135 Kettlebell Swing 55/35 From the Again Faster Series.  The back squat must be taken from the ground, so that means you must clean, then get the weight to your back rack.  This can be done through a jerk or a quick “bump” over your head.  But watch your noggin.Read more