SUNDAY 061231
"Nancy"
5 rounds for time of:
400 meter run
95 lb. Overhead Squat, 15 reps
Post time to comments.
What is CrossFit?
Contact Us
- Jason Boagjason@crossfitokc.com / 405.313.6996
- Kim Boag 405.313.6995
- Address14841 Bristol Park Blvd Edmond, OK 73013
About CrossFit OKC
CrossFit Journal
Favorite Links
World-Class Fitness in 100 Words:
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
« September 2006 | Main | January 2007 »
December 2006
Sunday, December 31, 2006
Saturday, December 30, 2006
SATURDAY 061230
Rest Day
Tabata something today. Be creative.
Post thoughts to comments.
Friday, December 29, 2006
FRIDAY 061229
Hang power clean 3-3-3-3-3-3-3 reps
Post loads to comments.
Eva T. teaches the kipping pull-up at the Nov'06 certification seminar
Wednesday, December 27, 2006
THURSDAY 061228
Three rounds for time of:
Row 1000 meters
45 lb. Thruster, 50 reps
30 Pull-ups
Post time to comments.
Stacy hearts Thrusters.
Tuesday, December 26, 2006
WEDNESDAY 061227
Shoulder Press 3-3-3-3-3 reps.
Post loads to comments.
(3-3-3-3-3 refers to 5 sets of 3 reps)
Take enough rest between sets to recover, but not so much that you get cold.
TUESDAY 061226
Rest Day
Monday, December 25, 2006
MONDAY 061225
For eight intervals, squat for twenty seconds and rest for thirty before starting again.
Report least number of squats for any of the eight intervals, compare to best tabata (20/10) squat score and post to comments.
Saturday, December 23, 2006
SUNDAY 061224
Run 5k
Post time to comments.
Friday, December 22, 2006
FRIDAY 061222
Rest Day
Practice a skill, like handstands, or climbing.
Play your favorite sport.
Read.
Here's Matthew, showing that two ropes are better than one.
Download double_rope_climb.bmp
CrossFit Games
Countdown to
2008
CrossFit GamesSaturday,
July 5th, 2008
9:00
