I love excitement. Whether it is a great group of people coming to get better at life, try push themselves beyond what they know or even just supporting each other at the end of a hard workout. Excitement is fun. It’s motivating. Tonight we had one of the greatest moments in Crossfit Oakdale. There were pistols and pull-ups in today’s WOD. Hopefully no one said “I can’t do a pistol so I will stay home.” Any time there is a movement you have not mastered, pharmacy know that there is a progression to help you get stronger to eventually master that movement. For example – the pistol. A one-legged squat is no joke. We can use boxes to find our balance, website like this we can use a ball as a target. We can even modify with a walking lunge. Less than 10 minutes (during the 5:30pm class) into the WOD we heard shrieks of excitement. Lindsay exclaims “I am doing it! I am doing it without the ball!” and then she rang the PR bell. It was such a great moment. Ro started off on the box and moved up to the ball target within the workout. Andrea had not done pistols in a workout before and cranked out every one of them. Congratulations to all who pushed beyond their margins of experience, tried something new and succeeded.

Workout of the Day
Strength/Skill
Clean and Jerk
Build to a heavy single in 15 minutes.  Once you get to that weight, do 3 singles at that weight.  Use 90-120 seconds to rest between the heavy singles.
2 rep Pause Back Squat, 4 sets
Hold the bottom position of the squat for a 3 count – there are many themes to be used.  Chris and I used the Civil War a few weeks ago – 1 Gettysburg, 2 Gettysburg, 3 Gettysburg – UP!
Conditioning
AMRAP 7
5 Burpees
1 Power Clean 205/125
1 Squat Clean 205/125