CrossFit OKC

SUNDAY 070930

Turkish Get-Up 5-5-5-3-3-3 reps

The reps will be counted on both hands per set.

5R/5L-5R/5L-5R/5L-3R/3L-3R/3L-3R/3L

Post loads to comments.

SATURDAY 070929

WE RAISED $3,055.00 FOR PROSTATE CANCER!!!!!

FIGHT GONE BAD

Post your totals for the workout to comments.

Amazing performances yesterday!  Thank you everyone

who came out and participated, it was awesome.

FRIDAY 070928

REST DAY

FIGHT GONE BAD II TOMORROW

There's still time to sign up for the event, click on the button
to the right and follow the instructions to register.

Start time: 10 am
End time: ???

Potluck BBQ to follow, so come join us for the workout or the party!

Thank you to everyone who has stepped up and made this an
event to remember.  Let's kick some ass tomorrow!

The Bear Complex proved to be a very challenging and fun workout.
Great cardio by the way!

THURSDAY 070927

Bear Complex

You have 5 rounds to find your max weight at:

Power clean
Front squat
Push press
Back squat
Push press

These exercises must be done in succession without putting
the bar down for seven times through the sequence.

Contact with the floor must be touch and go during sequences.

Post loads for each of the five rounds to comments.

Workout Demo - video [wmv] [mov]

Luke G., weighted dip.  How much do you think he has around his waist?

WEDNESDAY 070926

Weighted pull-up 3-3-3-1-1-1-1 reps

Weighted dip 3-3-3-1-1-1-1 reps

Post loads to comments.

TUESDAY 070925

5 rounds for time of:

50 Sumo deadlift high-pull, 45 lb bar
30 Wall ball shots
Sumo Dead Lift High Pull...[wmv][mov]

Post time to comments.

MUST READ!!!!!!!!!!!!!!!!!!!!!!!!
Article by Jon Gilson of Again Faster:
You are Beautiful.

070924

REST DAY

Workout Demo, CrossFit Santa Cruz - video [wmv] [mov]

SUNDAY 070923

Deadlift 3-3-3-3-3-3-3 reps

Post loads to comments.

Larry B., during "Isabel" yesterday.

SATURDAY 070922

"Isabel"

For time:
Snatch 135 lbs, 30 reps

Use 95 lbs, 65 lbs, or broomstick as needed and post time and
load to comments.

The Overhead Squat is an assistance exercise for the Snatch.  It develops
phenomenal core strength, flexibility, coordination, balance, and accuracy.
All of these come into play in the Snatch (which is a pull from the floor
to directly overhead), and our dependence on them increases as the
weight we are trying to lift increases.
Here is Shane Hamman, of Oklahoma, snatching over 400 lbs!
Shane snatching 400+

FRIDAY 070921

50-40-30-20-10 rep rounds of:

Kettlebell Swing (American)
Sit-ups

Rx men: 1.5 pood(55lb) Kettlebell
Rx ladies: 1 pood(35lb) Kettlebell

Post time to comments.

Assisted muscle-ups are a great way to work on strength through the
transition between the pull-up portion and the dip.  Set the rings at a
height that puts you on the tip of your toes through the transition and
only help yourself as little as you need to, keeping as much weight in
the rings and on your wrists as possible.