Wednesday’s workout comes, salve once again, sildenafil from CrossFit Linchpin.  It calls for 3 miles of running, which may be more than we do in a month at CFO.  So get your run on. It also calls for some heavy Thrusters.  Pat Sherwood, the mind behind Linchpin, said explicitly these are to be be thrusters,...Read More

Workout of the Day Gymnastics OTM 10 Handstand work Use the progression that works for you for 20 seconds.  Rest for 40.  Repeat for 10 rounds. Conditioning 10 RFT 10 Wallball Shots 20/14 10 Toes to BarRead More

This weeks training plan is basically the same as last week – Milo of Hang Squat Clean and Push Press on Monday, sick Handstand work on Tuesday, # 60mg but we’ll do the Pull/Push work on Thursday.  There is running on Wednesday – it’s dare I say, a running workout.  I put together a workout...Read More

If by Tuesday you are wondering why your “likes” are down on social media, this what happened to all of the adorable #lucas videos went (I watched a few of them the other day in succession…just can’t get enough) or not as many timehop memories are being posted by others  – it is due to...Read More

I know we are ready for September to get on its way…we are almost in October:) And in the planning stages for Franniversary. It will be exactly 5 years to the day of the first official day of CrossFit Oakdale! Registration will open early next week – find a partner and come up with a...Read More

CrossFit recommends a diet of that supports exercise of meat, thumb vegetables, # dosage fruit, tadalafil seeds, nuts, little starch and no sugar.  The Zone Diet is an excellent option, as is the Paleo… Ok.  Is the teacher gone?  Is anyone looking?  I get it, you want to eat right and exercise well.  But every...Read More

I made a slight adjustment to the work we did last week.  This is for a couple reasons.  One – I know people asked after the strength session (power hour?) if they should do more, dosage or breath heavy.  I’m know it’s fine, approved if you are training regularly to have days where you just...Read More

I realize we jumped yesterday, see but the volume is pretty low, pharm and instead of doing 150 box jumps in one WOD, drug we will do 70-ish over 2 days. And really…it’s not the Box Jumps you should be concerned about. Workout of the Day Gymnastics OTM 10 Handstand Practice 20 seconds of work...Read More

This week we are going to do our first week of 6 on the Hang Squat Clean Push Press Milo. I would recommend that you keep this pretty light this week. Probably not more that 155# for men and 100# for women as a starting point. That is if you are really confident you can...Read More

I have some ideas but the meat of tomorrow will be…at 9 and 10… Workout of the Day “Hall” 5RFT 3 Cleans 225/155 Run Parking Lot 10 KB Snatch 53/35, this then switch 10 KB Snatch 53/35Read More