CrossFit OKC: FRIDAY 071228

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 27, 2007

FRIDAY 071228

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

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

Post loads and bodyweight to comments

Posted at 08:44 PM in crossfit | Permalink

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Comments

Jason, I'm pumped about getting started with Crossfit and the Edmond group! Thanks for helping me pay attention to detail. Look forward to Monday mornings workout! Sub 2:00! Sincerely, kw

Posted by: Chief Kenny | Friday, December 28, 2007 at 10:44 AM

Good to have you aboard.

Posted by: Jason B | Friday, December 28, 2007 at 12:11 PM

Body weight of 180
CFOKCWU X 3
weighted pull-ups:35x2,53,63,73,73(f),63,63
weighted Dips:88x2,108,115,125,135(f),130,130
Finished with as many rounds in 20 min
10 burpees
10 power overs
10 squats
10 ring recline rows

11 full rounds

Posted by: Luke | Friday, December 28, 2007 at 02:21 PM

Weighted Pull ups
58:58:58:58:58:58:58 Over hand grip

Weighted Dips
116:116:116:116:116:116:116

Also worked on Hand stand holds

Posted by: Drew Hymer | Friday, December 28, 2007 at 04:41 PM

Pull ups 42-42-42-42-42-42-42
Dips 39.5-39.5-39.5-39.5-39.5-39.5-39.5

Posted by: carl | Friday, December 28, 2007 at 05:20 PM

PU 27-32-37(F)-37(F)-32-32-32
Dip 53-63-73-88(F)-88- 90(1/2)(PR)

Posted by: Eric Jones | Friday, December 28, 2007 at 06:16 PM

front squats 7x3
185,185,175,175,175,155,155 hip flexors so stinkin tight and couldn't get them to loosen up, death stretch tomorrow
dips 3,3,3,1,1,1,1
65,75,75,85,95,100(f),95

worked out with Bart and Jessica yesterday
100 pullups for time 20 squats for letting go
31,12,10,10,10,14,13 11:22 120squats

Posted by: casey | Friday, December 28, 2007 at 10:47 PM

Pull-up: 80-90-95-100?-100(F)-90-90

Dip: 123-128-133-143-143-148-150.5(PR)

Anterior deltoids so sore from yesterday's burpees. Thought this was going to hinder my dip but I ended up with a PR, (shrug?)

Posted by: Jason B | Saturday, December 29, 2007 at 01:37 PM

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