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

Just a conditioning WOD planned for Tuesday.  Wednesday will be squatting, online both front and back.  I don’t have a rack (yet) so both lifts will need to be pulled from the floor.  That means Cleans too.  Fun!   The squat metcon for Wednesday looks GNARLY.  Thursday will be a rest day, # 40mg as we’ll be at the committee meeting for the new location. Workout of the Day 7 RFT 10 Hand Release Pushups 20 Air Squats 30 Doubleunders 15 minute cap.  If you can’t finish in 15 minutes, post reps completed.Read more

This is a big week for CrossFit Oakdale, see and we’re not even open yet!  We expect our equipment to be delivered this week.  A GHD machine is en route, drug the huge cache from Maverick Athletic Supply is expected at the end of the week, and the Rogue Pull up rig comes in Friday.  On top of that, we have our planning committee meeting on Thursday that will determine our use of the location.  Our fingers are crossed!   Remember, our pre-registration prices are good until December 3rd.   Workout of the Day Strength 5 sets of 5 Deadlift from a deficit. 2 minutes rest between sets. Work with 50% of 1RM.  I am going to stand on bumper plates to create a deficit.  The purpose of this is to create a greater ranger of motion, and really force the lifter to sink their butt on the set up....Read more

CrossFit Oakdale has ordered nearly all of our equipment.  You name it: bars, generic plates, here kettle bells, rings, medicine balls, a pull-up/muscle up/power rack and more.  The only problem right now: we don’t have a place to put it.  We go before the Oakdale Planning Committee on Thursday (11/17) and we hope to get final approval and be in our facility.  We are both excited and anxious.   In the meantime, we don’t have a place to train.  On Saturday, Alison and I are heading to the Fall Classic at Good Times CrossFit in Sacramento.  For the following week or two, while we wait and then build a gym, we still need to get stronger.  I am looking forward to being creative with WODs, and using my environment to keep it interesting.  I hope to work lots of outdoors into my WODs; using parks and hills.  I have a...Read more

Is any one interested in the training we are doing to get “ready for anything”? For time: Row 300m 20 Push Jerks 135/95 Row 300m 15 Push Jerks Row 300m 10 Push Jerks Row 300m 5 Push Jerks From Crossfit.com last week.  We’ll be posting WODs from time to time to give you an idea of what to expect.  Remember, pharmacy these WODs are scalable to any level.  I did this in 8:03.  If you do the WOD, post your time to comments.Read more