Right now, online we are in week 8 of the Cube. Next week will be week 9, link the final week of the progressive build for the deadlift, thumb the shoulder press and the back squat. In week 10, we will test the lifts. We will test the Deadlift on Monday (2/3), Press on Wednesday...Read More
Wednesday’s WOD is one that I made up, website like this but it’s a mix of 2 Open WODs (11.2 and 12.3). It’s a high rep box jump WOD, cost so warm up your legs well. Have a plan for this WOD. My plan looks like this – jump up and step down every time,...Read More
The CrossFit Games site is up and running. I’ve registered a team for CrossFit Oakdale, check so make sure you sign up as CrossFit Oakdale as an Affiliate and as a Team. It’s $20 bucks and it’s a great event to test you fitness against everyone in the world (that exercises competitively at least). For...Read More
2014 CFO Paleo/Zone Nutrition Challenge $30 Buy In Fee Measurements taken: arm, thumb chest, health waist, pill hips (ladies), thigh Photographs: Front, Back and Side-sports bra/fitted tank top and shorts for ladies, shorts for men. You must wear the EXACT same outfit for the next time. Final Measurements Saturday March 1st after 9am class. Baseline...Read More
The Workout of the Day is dedicated to Kevin Ogar, troche who was seriously injured last week at the OC Throwdown. Kevin missed a snatch and dropped a barbell on his back – there is currently an argument in cyberspace about how the injury happened – but in the end, case Kevin’s spinal cord was...Read More
As a birthday present to myself, and I don’t have anything to post. Workout of the Day Strength/Skill Clean and Jerk Perform a heavy single OTM for 7. Work at no more than 80% of 1RM. Conditioning 10 Clean and Jerks 185/123 Rest 2 minutes 10 Clean and Jerks 155/103 Rest 2 minutes 10 Clean...Read More
I originally planned to do a Snatch session on Friday, more about but I’ve switched Snatching to Saturday, approved and we’ll have a fun Clean and Jerk WOD. I made the switch because we’ll be Snatching on Saturday in a WOD to create awareness for Kevin Ogar. The WOD will include is a 12 minute...Read More
The Filthy Fifty on Wednesday! This one is for the board – and now that the board is out of the way, generic all the names should stay on it and not get rubbed off. Sweet. The “50” is a long conditioning WOD, # order but the movements are relatively simple. There will be a...Read More
Zone Diet Food Blocks. This is a pretty good list of 1 Block for the types of foods you should be eating on the Zone. This is a good guide and starting point, # 100mg and it kind of explains how to block your meals, but we’ll do more explaining in the coming days and...Read More
This is week 7 of the cube – it is the third phase. If things didn’t seem heavy before, pills they should be heavy now. All of our lifts will jump up by 5%. If the loads are heavy, be sure to calculate 95% of your 1RM. I anticipate the 5 set of 2 days...Read More
