Back squat 5-5-5-5-5 reps
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"Fran" is our homegirl
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- Jason Boagjason@crossfitokc.com / 405.313.6996
- Kim Boag 405.313.6995
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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 2007 | Main | November 2007 »
October 2007
Wednesday, October 31, 2007
Tuesday, October 30, 2007
WEDNESDAY 071031
HAPPY HALLOWEEN!
"Fran"
21-15-9 reps for time of:
Thruster
Pull-ups
Rx men: 95 lbs
Rx ladies: 65 lbs
Post time to comments. Compare to
SUNDAY 070826
Monday, October 29, 2007
TUESDAY 071030
REST DAY
Skill work: If you do not yet have a kipping pull-up, work on it today.
Kipping Pullup Concepts...[ wmv]
If you do not yet have a muscle-up, work on it today.
Muscle-up/False Grip Demo...[wmv]
If you do not yet have a front lever, work on it today.
Front Lever Pull-ups...[mpg]
What happened here? Post thoughts/embellishments to comments!
MONDAY 071029
"Annie"
50, 40, 30, 20, 10 rep rounds for time of:
Double unders
Sit-ups
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Saturday, October 27, 2007
Friday, October 26, 2007
SATURDAY 071027
Complete 75 overhead squats in as few sets as possible
Men Rx: 95 lbs
Ladies: 45 lbs
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FRIDAY 071026
REST DAY
Skill work: Hollow Rock... [slide show]
Achieve 10 separate 1 min bouts getting as hollow as possible.
Arthur Devany's website Post thoughts to comments.
We've got a new toy! What's the bucket all about? It's a very potent
training tool for the lower/upper abdominals, triceps, shoulders, chest
and back. The feet go in the bucket, the hands go on the floor(as pictured
below). From this position one can spin circles using the shoulder area
as the axis of rotation. The legs rotate clockwise/counter clockwise
in large circles around the body (think gymnast on the pommel horse)
Very fun new addition to the gym and something easy to add in a garage.
Wednesday, October 24, 2007
Tuesday, October 23, 2007
WEDNESDAY 071024
"Dianne"
21-15-9 reps for time of:
Deadlift
Handstand push-ups
Rx men: 225 lb deadlift, full ROM HSPU
Rx ladies: 135 lb deadlift, full ROM assisted HSPU
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Darla performing an assisted rope climb from lying to standing
TUESDAY 071023
"Elizabeth"
21-15-9 reps for time of:
Clean
Ring dips
Rx men: 135 lbs squat clean
Rx ladies: 65 lbs squat clean
Post time to comments.
CrossFit Games
Countdown to
2008
CrossFit GamesSaturday,
July 5th, 2008
9:00
