If you are going to be here for Thursday’s 1RM back squats and presses, you should consider taking the metcon relatively easy. It’s designed to get a good sweat on, but without destroying you for the maxes on Thursday. Deadlift weight should be very moderate or even light. For burpees, experiment with jumping your feet out wide (outside your hands) so that you don’t ball up as much. Strength Oak Strong  Conditioning AMRAP in 10 minutes: 3 deadlifts, 225/155# 6 burpees 9 KB swings, 53/35#Read more

We’re happy to announce the winner of the Fall 2015 CrossFit Thermal Nutrition Challenge,  Pete Lyons!  Pete tackled one of the more challenging nutritional layouts – the infamous “Whole 30”.  This is a strict, super clean Paleo based plan that allowed him to make wholesale changes to his body composition and overall energy level in just 26 days.  He kept up with all the requirements of the challenge only falling short in the category of sleep, which was probably the most challenging goal on the entire event. Pete’s body weight changed from 167 lbs to 151 over the course of a challenge.  I think the message here to everyone, is that eating real food is the way to go.  Pete didn’t replace meals with “shakes” or starve himself of nutrients or calories, he just ate the way we were meant to eat. I’m posting a pic to the FB page,...Read more

For strength, do one complex every minute on the minute. You may stay at the same weight or add weight each round. You’ll do 1 power clean, then 1 full squat clean, then 2 consecutive jerks. Those jerks may be power jerks or split jerks or a combination of both. For the metcon, you’ll deload to a manageable weight for hang power cleans. Box jumps should be higher than normal (30/24″ as Rx’d) Strength EMOM for 10 minutes: Power clean + clean + 2 jerks Conditioning For time: 10-9-8-7-6-5-4-3-2-1 Hang power clean, 135/95# Box jumps, 30/24″Read more

Get ready for the last week of Oak Strong! We will be testing our 1RM (or 5RM) back squats and shoulder presses on Thursday so plan accordingly. Of course you may test on your own in the Forge if you can’t make it Thursday, but we know the class environment is typically better for maxes. Thruster weight for the metcon should be moderately heavy – you should be able to do all 5 without dropping the bar for most sets, especially in the beginning. Toes to bar can be scaled to high knee raises if you have active lats, otherwise do V-ups. Lastly, most of you should be doing double unders, but you might need to scale down the number. Strength Oak Strong Conditioning AMRAP in 12 minutes: 5 thrusters, 115/75# 10 toes to bar 35 double undersRead more

Pair up and work in teams of 2 for both parts today. Take the first 5 minutes to find a max broad jump. Measurement will be NFL combine style – start with toes on a line and jump with both feet leaving the ground at the same time. The distance measured will be from the line you started to the heel that is closest to the line (not the toes) Then in the same team of 2, you’ll do 2 rounds for time of 50 clean and jerks, 100 sit-ups, 150 air squats, and 800m run. Those numbers are for you as a team and you may split the reps up anyway you want. The run must be done together (no running ahead) Test In teams of 2: 1RM Broad Jump (each) Conditioning In Teams of 2, 2 rounds for time: 50 clean and jerks, 95/65# 100 sit-ups 150 air...Read more