CrossFit OKC: MONDAY 071029

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.

Monday, October 29, 2007

MONDAY 071029

"Annie"

50, 40, 30, 20, 10 rep rounds for time of:

Double unders
Sit-ups

Post time to comments.

Posted at 05:57 AM in crossfit | Permalink

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Comments

hit the gym early.
did the 75 reps of OHS
@ 105, it took me 3 sets of 25
(OK...the last set I stopped at 10 and racked the bar...keeping my hands on the bar for 10 seconds, then did 10, then did 5). Too embarressed to say it took me 5 sets since I jacked up the weight to make it harder. :-(
finished with a mile of sprint, walks, changing every minute, and 3 rounds of ab and lowerback exercises at 20 reps.
Thighs are SMOKED

Posted by: rangerdan | Monday, October 29, 2007 at 08:48 AM

did today's WOD. did double unders with weighted rope and did GHDSU for sit-ups. 13:17. did some bucket circles and finished with some sledge hammer hits, KB Complex, and 5 min on weighted rope.

Posted by: Luke | Monday, October 29, 2007 at 03:37 PM

50 ring dips
400m run
50 honest pushups
400m run
50 assisted hspu (pike pushups on a box)
400m run
Time 21:24(pr by 3:15)
attempted the bucket of death for a few rounds!!

Posted by: casey | Monday, October 29, 2007 at 05:03 PM

9:38 with single unders

Posted by: Laura | Monday, October 29, 2007 at 05:11 PM

I love it...bucket of death!!

Annie, as rx'd 6:14

Deadlift 1-1-1-1-1-1-1 reps
245-245-265-265-265-245-245

Low weight, worked on technique in the pull.

Posted by: Jason | Monday, October 29, 2007 at 06:21 PM

did "300"

subbed 8kg KB instead of the 16kg or whatever it was supposed to be and i also did 111 lbs for the floor wipers

22:30

Posted by: carl | Monday, October 29, 2007 at 06:35 PM

13:08 singles

Posted by: Liz W | Monday, October 29, 2007 at 07:16 PM

10:25 singles. losing count each time. a few times i just gave up and started over. this counting thing... whew!

Posted by: ali | Monday, October 29, 2007 at 09:38 PM

12:08
singles

Posted by: Eric Jones | Monday, October 29, 2007 at 09:48 PM

13:12 singles. I kept getting tangled in the rope!!! I'm awful at the coordination thing...

Posted by: Terri | Tuesday, October 30, 2007 at 01:20 AM

10:10

Posted by: Jeff S. | Tuesday, October 30, 2007 at 05:20 PM

Annie
25:37
Single under 150,120,90,60,30
sit-up 50,40,20,30,10

Posted by: Tim | Tuesday, October 30, 2007 at 05:28 PM

Annie
12:44

Posted by: Tim Landis | Wednesday, October 31, 2007 at 10:20 AM

The " other Tim" being on here had me confused on my times...sooo, I verified off the board at Crossfit - didn't give myself enuf credit - change that time to 11:34 on Annie -

Posted by: Tim Landis | Wednesday, October 31, 2007 at 10:40 AM

11:19 as rx'd

Posted by: Kim | Saturday, November 03, 2007 at 11:03 AM

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