CrossFit OKC: FRIDAY 071208

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.

Thursday, December 06, 2007

FRIDAY 071208

Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Posted at 07:13 PM in crossfit | Permalink

TrackBack

TrackBack URL for this entry:
http://www.typepad.com/t/trackback/1078175/24001810

Listed below are links to weblogs that reference FRIDAY 071208:

Comments

WOD: SP 115 115 115 115(f) 115
PP 135(f) 135 135(f) 135(f) 135(f)
PJ work on techinique and form with 45#bar,25#bar, 15# bar

Posted by: cole | Friday, December 07, 2007 at 01:03 PM

as rx'd
sp 135,145,145,150(f),150(f)
pp 135,155,165,175(1),170pr
pj 135,165,175,185(4),175
1 set of 10 squat cleans 135#
Jason, I left my workout folder there near the south wall, do you mind throwing it in the shelf? thanks.

Posted by: casey | Friday, December 07, 2007 at 01:30 PM

Jason:

Do we have other Chesapeake people @ crossfit? I noticed on our fitness center intranet website that they have a link to crossfit okc. I thought it was funny because when i was researching crossfit back in October i had asked if they had anything comparible and they had never heard of it before...

I am torn because i want you to get more business but i also dont want "the man" to know about the sweetness that is crossfit. Down with the man! ...after he stops paying me of course...

Posted by: jearley | Friday, December 07, 2007 at 02:16 PM

I don't think we do. Some people might know of it though. Dan might be from Chesapeake now that i think of it, but I'm not sure.

A link on their intranet is great, it just gives the gym more exposure.

Posted by: Jason B | Friday, December 07, 2007 at 03:32 PM

I think you're right. I have dutifully spread the word but no takers so far.

SP: 75-75-80-85-85
PP: 55-65-70-75-75

Worked on form and weight limits.

Posted by: jearley | Friday, December 07, 2007 at 09:25 PM

SP: 135-145-145-155-155(PR)
PP: 155-165-165(f)-165-175(PR)
PJ: 135-155-165-175(PR)-195(f)

Posted by: Brad Kilman | Friday, December 07, 2007 at 09:58 PM

SP: 95-105-110(f)-105-105(PR)
PP: 95-105-110-110(F)-105
PJ: 35-35-35-35-35 worked on form.

Posted by: Eric Jones | Saturday, December 08, 2007 at 09:41 PM