This is the first week of the 2019 CrossFit Games Open. My team will have week 1. The theme? The Big Lebowski! Order up a White Russian, slip on your best bowling shoes, grab your rattiest bathrobe, and buy your half and half with a check for $0.69. I really want you to have a...Read More
Alison was completing the CrossFit Games online judges course… It is only $10 to do and is an excellent way to review the movements we do on a regular basis. And the standards we adhere too. No one likes to stare down their judge when they get no repped. Learn the movements, do them correctly and it will be smooth sailing. (Alison just got no repped on a sentence:))FYI You will even find that they take movements that we “thought” we have mastered and add nuances, or wrinkles, to make the movement seem new, more interesting and even more challenging. For example, Alison had to do the split clean. I can count on 2 fingers the amount of times I...Read More
On Saturday, at 10am, we will perform the CrossFit benchmark, Eva. Eva Twardokens recently sustained serious injuries following a plane crash on California’s Central Coast. There will ONLY be a 10am class. As a true renaissance woman and Santa Cruz resident, Eva T. was one of the original CrossFit fire breathers. She started CrossFit in the early 2000s after ending her Olympic...Read More
Well, that workout was no joke. But one note – if you did that workout in any capacity, you will be ready for what the Open throws at you. Yes, you may scale. Yes, you may not finish under the time cap. But you will challenge yourself with various functional movements performed at high intensity. Don’t forget to put your name on the board and/or sign up at games.crossfit.com to register for the Open. Under CrossFit Oakdale of course:)...Read More
This workout should look daunting. There will be a 32 minute cap. The first two rounds will be capped at 8 minutes each. That will give you the rest of the time to chip away at the DB snatches and Wallball shots. For toes to bar, obviously 100 is a ton. Break them early on and often, and use the clock – not your brain- to calculate your rest. Do 5 rest 10 seconds. If you think you may need to scale, SCALE. Knee ups are a great option, as are the supine leg lifts. For the push press, 95/65 should be relatively light, but 100 reps is a lot. Same plan. Take smart sets and set your brakes. You may need to take more time to rest. You can scale by lowering the weight. The dumbbell snatches and the wall balls will likely be hard for everybody. Grind through and get the work done. If this seems too intimidating, you can drop the rep scheme down to 50 for each movement. Please make sure your name is on the board for the Intramural Open Teams. ***No open gym on Tuesday*** Workout of the Day 100 Toes to Bar 100 Push Press 95/65 100 Dumbbell Snatches 50/35 100 Wallball Shots 20/14 32 Minute CapRead More
This will be week 6 of 9 for our strength training program. The program is broken into 3 week phases, so this will be the end of phase 2. This week will be deadlift on Monday, bench on Wednesday and squat on Friday. Next week the 2019 Open begins, and we will front the the...Read More
Congratulations to Lizzy! She won the raffle for the CrossFit Oakdale Bingo Game. This game was so much fun! Thank you for all of your creativity and fun that was brought to the game. Looking forward to the next challenge! With the Open coming up in a few weeks, you will need to be creative...Read More
Stay tuned at 5:30pm for our Instagram Live announcement of the winner of CFO Bingo! Workout of the Day Strength Deadlift with deficit 4 sets of 8+, 55% Conditioning OTM 20 – work 40, rest 20 Minute 1 – Row for Calories Minute 2 – Burpees to 6″ TouchRead More
I have literally never changed the workout the night before. But Tuesday was a nasty low back smoker. The swings on Wednesday lit a match on the dynamite…and I don’t know what you could do to ashes to make them MORE burned, but that is what Thursdays WOD would have done. We will save that one for a rainy day. Workout of the Day For Time 400m Run 25 Pullups 400m Run 25 Pullups 400m Run 25 Pullups 400m Run 25 Pullups 400mRunRead More
