Are you feeling the excitement in the air? Because I sure am! It’s that time of year again – time to dive into the thrill of our annual Intramural Open! What’s the Intramural Open All About? Well, let me tell you, it’s not just any old competition. It’s a celebration – of community, of growth, of pushing ourselves to be the best we can be. Picture this: you, your teammates, and a series of heart-pounding, sweat-inducing workouts. Sounds pretty epic, right? How Does It Work? Next week we will be splitting up into teams. You can start earning points right away. THEN March 1, we will be diving he ..read more

As the CrossFit community gears up for another exhilarating season of fitness challenges, camaraderie, and personal growth, CrossFit Oakdale stands ready to elevate the experience to new heights with its Intramural Open event. More than just a series of workouts, the Intramural Open embodies the spirit of unity, competition, and support that defines CrossFit Oakdale’s tight-knit community. At CrossFit Oakdale, the Open isn’t just about individual performances; it’s about rallying together as teams to push boundaries and achieve collective success. The Intramural Open takes this ethos and ampli ..read more

Week 1: Get ready to kick off this love-hate affair with burpees! Start with a Tabata and focus on perfecting your form. 8 rounds of 20 seconds of work followed by 10 seconds of rest for 7 days. Embrace the burn in your muscles as you lay the foundation for the weeks ahead. Love the challenge, hate the comfort zone! Week 2: Rise and Shine: As the number of burpees increases (and the time domain,) so does your strength and endurance. Try out an early morning workout and the satisfaction that comes with pushing through. Love the sunrise sweat, hate the excuses! Week 3: The Grind: You’re in the t ..read more

Another month – another challenge! This month is the Sand Bag Power Clean and Power Clean + Squat. Power Clean counts as one rep and the next rep is a power clean and after standing up all of the way, you will perform a squat with the sand bag. 12-LABORS-September-Sand-BagDownload ..read more

This month we attack strict pull-ups. What if you don’t have strict pull-ups – YET? You know we can modify EVERYTHING, so let’s go! Hanging Banded Strict Pull-ups Low Banded Strict Pull-ups Toe Assisted Strict Pull-ups Negative Pull-ups Print out your daily guide or follow along on SugarWOD! 12-LABORS-AUGUST-STRICT-PULLUPSDownload ..read more

I never thought of myself as a creature of habitat, but when I started tracking my macros I saw a pattern start to unfold. 2 eggs, 1/2c eggs whites, 200g apples, 1 tsp sesame oil, collagen in my coffee and DONE. Breakfast is ready, and I just have to copy and paste yesterday’s breakfast to today in my macro app. 2 weeks ago that seemed like a lot of food, but now I am finding myself thinking about my next meal rather than finding satisfaction in what I have done. I have not overeaten, but my brain wants more. The challenge for this upcoming week is using patience in eating and finding awarenes ..read more

We are finishing up our 2nd week of the nutrition challenge. Hopefully your creativity has been keeping you jazzed about making optimal nutrition choices. I say optimal because the sliding scale of really good food to really bad food is quite subjective and eating a “bad” food doesn’t make you a bad person or knock you off the tracks to your goal of health and fitness. Sometimes you just have the iced coffee, light and sweet, and you move on with your life. They (whoever they are) say that it takes two weeks to form a habit. Habits formed can be new ones or the byproduct of the dissolution of ..read more

What is harder – relationships with people or with food? Going to go with food since the feedback seems more critical from food than from people. Our personalities, patience levels, physical bodies, really everything about us evolves – hopefully for the better. I was never a picky eater, but my kids appreciate more than chicken nuggets and ramen these day. Environmental factors shape what we do, how we handle things and what we eat. Emotional factors do the same. Did ya’ ever hear about stress eating? A little comfort food? Great job, let’s go get ice cream! You need to finish what is on your ..read more

This week’s challenge within the challenge is meal prepping throughout the week. You can meal prep for a day or two, or plan out a little farther. I like to make sure I have protein on hand to grab, and then I work from there. Grilled chicken breast or thighs individually bagged to grab and go works well in my household. It also stops people who are not looking at the portion size from taking ALL of our food LOL. Meal planning is another aspect of prepping. In your packet, there was a meal planner sheet. Make copies or create your own meal journal. I work from my protein down, planning each m ..read more

Take the end of the month survey for April 12Labors-May-KBSDownload ..read more