I was talking to Jill tonight about injuries to the throat. If you pull the barbell hard enough, some times you pull it so hard it ends up “in your f***ing throat.” If you ask Donny Shankle, this is where the barbell belongs. Who is Donny Shankle? The Shankle, whom I never met, is an...Read More

My word for the year is compassion. In a time when folks judge how many steps we take, write our lifts down on the board and post our vacation pics for all the world to see, this is harder than it sounds. Luckily, I started that before the New year, and was able to give...Read More

Our Bingo Game is in full effect, and I can’t tell you how excited I am to see what is to come. Don’t forget to tag @crossfitoakdale and #cfobingo2020 If you haven’t gotten your card, $10 and ask a coach! They will take care of you. There are spaces where you can give some love...Read More

So, I kind of punted the strength programming last week – instead of going up to 70% and 90%, I inadvertently kept it at 65 and 85. We will go up to the correct weight for this week and next. The 20 rep is getting real. You may consider a smaller jump – if you...Read More

Workouts at 9 and 10. See you there!!! Workout of the Day AMRAP 20 10 Handstand Pushups 10 Kettlebell Swings 53/35 10 Box Jump and Overs 24/20 10 Toes to BarRead More

Friday’s conditioning is an “oldie” from way back in 2009. It’s from a time when folks weren’t great at double unders and the best CrossFit athletes came from western Canada. The best jump ropes came from a dude named Buddy Lee. Google it. I’m serious. The idea of this workout is to get in a...Read More

We are coming up on the end our first month of 2020. That marks the end of the 10,000 double under challenge and the first month of the million meter row – which is a thing, I guess. I will program some heavy duty DU work on Friday, and make time with the “flight simulator”...Read More

Workout of the Day Strength Strict Press 5 Sets of 2 @ 85% Conditioning AMRAP 15 15 Calorie Row 10 Alternating Dumbbell Snatch 50/35 5 Right Arm Push Press 50/35 5 Left Arm Push Press 50/35Read More

I have nothing to say…except we have 20 reps to do. Load em up and get er done. Workout of the Day Back Squat 20 rep set Week 4 Conditioning AMRAP 12 10 Burpees 12 Kettlebell Swings 53/35Read More

This is the first “normal” week of 2020. We have a full week of training, no holidays and are back in the swing of things. We will be back squat on Tuesday, shoulder press on Wednesday and deadlift on Friday. Workout of the Day 21-15-9 Cleans 165/110 Handstand Pushup Cleans are any style – power,...Read More