CrossFit OKC: TUESDAY 071106

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, November 05, 2007

TUESDAY 071106

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

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

Alternate between exercises for each set.
Post loads to comments.

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Pull-up 60-75(F)-70-80-95-100(F)-90(F)

Dip 75-88-98-113-123-133-143(PR)

Felt pretty weak on my pull-up this morning.
I fatigued after set four, all downhill from there! New PR on my push though!

Posted by: Jason B | Tuesday, November 06, 2007 at 07:24 AM

shoulder is feeling a little jacked up and...I will miss workouts the next couple days so I kinda combined your/our workout with the hq site
5 rounds of
weighted dips x3 reps 35, 45, 80, 80, 80
weighted pullups x3 reps 35, 45, 45, 45, 45
back squats x3-5 reps (DIDNT push it...remember the whoossy back) 135, 210, 210, 210, 210
Finished up with 45 min spin class.

Posted by: rangerdan | Tuesday, November 06, 2007 at 08:41 AM

Ali you crack me up. Thanks for the encouragement, but you must not have read the "extremely bad" part of the kipping and pull up. I'm pretty sure there wasn't much up and the kipping wasn't much better. My pull up party is not very exciting! But as the great AliG says "one day, one day!!"

Posted by: momo | Tuesday, November 06, 2007 at 09:22 AM

did various reps and weights up to 177 of backsquat.

Deadlift 5x5 - 177,199,243,253(PR),253

also got a new 1 RM for deadlift of 298.

Posted by: carl | Tuesday, November 06, 2007 at 07:27 PM

p/u
70-75-80-100(f)-100(f)-95-100(f)
dip
70-80-90-125-143-169.4(pr)-180.5(f)

Posted by: adam | Tuesday, November 06, 2007 at 07:44 PM

did crossfits WOD

90-95-105-115(pr)-125(pr)-135(pr)-145(f) and 145(pr)

Posted by: tabbie | Tuesday, November 06, 2007 at 08:27 PM

worked out with the recruits
10 guys divided into teams of two
50 HSPU
100 Burpees
200 Honest Pushups
300 Situps
400 Squats
only one guy on the team could be doing the exercise at a time. had to finish the exercise before moving on to the next exercise. sets and reps were up to the team.
good workout!! my team finished 2nd

Posted by: casey | Tuesday, November 06, 2007 at 09:06 PM

P/U
50, 50(F), 45(F), 75(F), 60(F), 55, 60(F)
Dip
60, 70, 80, 88, 98, 103, 113(pr)

very hard time today with pull ups, I just didn't have the pull. First time to do weighted dips.

Posted by: Brad Kilman | Tuesday, November 06, 2007 at 10:11 PM

I went

P/U
25/25/35/35/35/45/45
and Dips
35/35/45/45/70/80/80

I had never done weighted dips or P/Us...plus I just started Crossfit about two weeks ago so dips and pullups were not part of my normal workout. Good workout. Followed the weighted workout with P/U and dips in burnout reps.

spent.
Jason

Posted by: Jason | Wednesday, November 07, 2007 at 04:37 AM

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