CrossFit at 9 and 10. Once again, we have a lot of pullups. We will discuss scaling options. Workout of the Day “Emily” 10 Rounds 30 Doubleunders 15 Pullups 30 Squats 100m run Rest 2 minutes after each roundRead More
Nice little video on the close grip bench press. We will use this lift for the next 6 weeks for 3 heavy sets of 5. I like the bench for making the shoulder and upper body nice and strong. I really like the close grip because it translates so well into the dip from a...Read More
Congrats to Jessica S! She passed here CrossFit Level 1 this weekend and is a newly minted, Certified CrossFit Trainer. We look forward to her joining the CFO coaching team and sharing her knowledge! I’ve offered some options for a gymnastics heavy workout. There may be some inside options you like to try – like...Read More
If you haven’t seen the news on Facebook, a few members of CrossFit Oakdale will be competing in the online qualifiers for the Granite Games. To sign up, click HERE. Remember the Open? It will be just like that. 3 weeks of workouts, they can be done RX, Intermediate or Scaled. This is great prep...Read More
So, I don’t know anything about this person, except she seems pretty fit. But this video illustrates exactly what I learned watching this workout over and over. I missed the first week of Regionals on the internet, but I watched a ton of weeks 2 and 3. I cannot contain my joy at how good...Read More
Alison and I were away last week – it was great to see a TON of PRs on the 3 rep work. We will keep the heavy work going this week, but now we will work some 1 rep max. Monday will be the Back Squat, Friday will be the Deadlift. Like the 3RM, there...Read More
Just a reminder if you missed this post the other day! See you in the morning! Hey LADIES! By Sunday, June 3rd, kids will have officially been out of school for 1 full week. Don’t you think you deserve a morning off? Maybe a mimosa or bloody mary, post workout? Just a 25 minute workout to...Read More
Friday will be a test of your 3RM Deadlift, followed by a 3RM Bench Press. I have been playing with a deficit in my warm ups on the Deadlift days. For the lighter reps, I like to stand on a 45 pound plate. This extends the range of motion and forces me to really get...Read More
Wednesday’s workout is a riff on Regional workout #5. I spent a good portion of my Saturday and Sunday watching workouts. I’ve participated in 5 Regionals, and Sunday’s first workout, Workout 5, was the worst I’ve ever seen. The lead in from the gymnastic portion and the bike only seasoned the meat for 50...Read More
*** Wednesday and Thursday – NO 9AM Class*** We had a great shot at Murph on Saturday – now it’s time to really test our strength. After our six week program, we will try to establish a 3RM on the Back Squat on Monday and Deadlift on Friday. We will test the Jerk 1RM on...Read More
