CrossFit OKC

FRIDAY 070831

REST DAY

Here is a link to the performance menu website.  They have a great forum for

discussing fitness, nutrition, coaching, MMA, etc.  Check it out.

Post thoughts to comments.

THURSDAY 070830

Run 5K

Post times to comments.

WEDNESDAY 070829

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

TUESDAY 070828

400 meter walking lunge

Post time and number of steps to comments.

Good shoulder stretch.  We miss you Matthew and Christy!!

MONDAY 070827

REST DAY

Press Instruction 2, Mark Rippetoe, author of "Starting Strength" - video [wmv] [mov]

"Training is no Guarantee of Health", by Mark Sisson

Post thoughts to comments.

SUNDAY 070826

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 070623.

Casey, Front squat.  You can see in the photo that the barbell is

directly over Casey's center of mass.  This is imperative for the front

squat as the load goes up.

SATURDAY 070825

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

The deadlift builds grip strength.  It also builds amazing back strength.
Put these two benefits together and you have a recipe for improving
your pull-up strength.
The best way to build grip strength with the deadlift is to use the double
overhand grip.  This grip demands a lot more from your forearm/hand
flexors than a mixed grip will (one hand facing forward, the other facing back).
So if you want to build your grip strength, use the double overhand grip
until the weight gets so heavy that it unrolls your fingers from the bar.
Then switch over to the mixed grip to go higher in weight.

FRIDAY 070824

Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups

Post time to comments.

Larry B., double kettlebell overhead press

THURSDAY 070823

REST DAY

Success Stories:  Do you have one?  Tell us about it!

Post stories to comments.

Welcome aboard Tim and Eric!

WEDNESDAY 070822

Shoulder Press 5-5-5-5-5 reps

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Shoulder press should not be overlooked, and in fact emphasized as
much as the bench press in any strength and conditioning program.
It has much more sport application than the bench press does.  While
pressing, the feet remain in contact with the ground and the kinetic
chain involves the whole body. 
Few and far between will you find a situation on the field where you
need to push hard on something without your feet firmly on the ground.
The shoulder press is also an awesome developer of core strength!