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.
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.
« July 2007 | Main | September 2007 »
August 2007
Friday, August 31, 2007
Thursday, August 30, 2007
THURSDAY 070830
Run 5K
Post times to comments.
Wednesday, August 29, 2007
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.
Monday, August 27, 2007
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, August 26, 2007
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, August 25, 2007
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, August 24, 2007
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, August 23, 2007
THURSDAY 070823
REST DAY
Success Stories: Do you have one? Tell us about it!
Post stories to comments.
Welcome aboard Tim and Eric!
Wednesday, August 22, 2007
WEDNESDAY 070822
Shoulder Press 5-5-5-5-5 reps
Post loads to comments.
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!
CrossFit Games
Countdown to
2008
CrossFit GamesSaturday,
July 5th, 2008
9:00
