CrossFit OKC: FRIDAY 080125

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, January 24, 2008

FRIDAY 080125

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

Wall ball shots, 10 ft target
Sit-ups

Windmill

Posted at 08:28 PM in crossfit | Permalink

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11:50

Posted by: clayton | Friday, January 25, 2008 at 07:16 AM

TGU: 18-28-28-28-35
WM: 10-15-20-25-30
OADBSP: 20-25-30-35-40

Holy cow am I sore. First thing I noticed was my upper-back, trapezius, hip flexors, lumbar (every day!), quads, hammies, shoulders, but my abs are not that sore. I assume that I wasn't really using my core during the TGU's. I need to concentrate on that next time.

What is REALLY sore are my hip flexors. I can't believe how tight I they are! Now, I know kinda what to expect.

Posted by: Jim | Friday, January 25, 2008 at 07:44 AM

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

Wall ball shots, 10 ft target
Sit-ups

14:32 as rx'd

I used the smaller orange ball today. I didn't like it as much, but i stayed with the 20#.

Posted by: Brad Kilman | Friday, January 25, 2008 at 09:06 AM

18:22 with 10# wall balls (Yea Wallballs!)
Kind of different doing the workout at 6 a.m. Not sure my body was fully awake when I got there, but 150 wallballs (my favorite) woke me right up!

Posted by: Laura | Friday, January 25, 2008 at 09:18 AM

14:35
10# ball

Posted by: katie | Friday, January 25, 2008 at 09:41 AM

9:56 w/ 20# ball

Posted by: adam | Friday, January 25, 2008 at 10:39 AM

12:10 as rx'd with a 20# ball

Posted by: ashley | Friday, January 25, 2008 at 03:05 PM

nice job everyone. Performance menu WOD again today, I'm trying to get better in my O-lifting.
C&J's 5 sets doubles in the weaker part. Did 2 cleans and 1 jerk. 155,175,185,185,185.
snatch pull 95% of max 3x3 165#

finished with 20,15,10 of:
25# wall balls
pull ups
ring dips
russian swings
60 sec rest between rounds

Posted by: Luke | Friday, January 25, 2008 at 03:59 PM

13:45 10#

Posted by: Kim | Friday, January 25, 2008 at 04:22 PM

22:23 - 16#
good job kim!

Posted by: Jason G | Friday, January 25, 2008 at 04:47 PM

15:48

Posted by: Drew Hymer | Friday, January 25, 2008 at 05:22 PM

Took it really slow today, the kids and I have been sick for an ENTIRE WEEK! The wod today wouldh've sent me into coughing fits, so this is what I did instead:

5 x 3 deadlift: 115# 1st two sets, 125# last 3

5 x 3 clean and jerk: 1st two sets, 75# last 3 85# (PR)

4 x 5 knees to elbows

3 x 10 back squat: 65#

Posted by: Jessica | Friday, January 25, 2008 at 06:00 PM

22:09 16# ball, is it me, or did it seem like Jason was pumping cayenne pepper into the ventilation system?!

Posted by: Jim | Friday, January 25, 2008 at 06:02 PM

as rx'ed 18:17 :(

Need to work on using my (tentacles?) is that what you called them Jason, in my situps for momentum, and catching the ball at my chin. Also, kind of got distracted when Jason was checking out my ass during the wall balls.
Enjoyed it today. Thanks for the motivation Casey and Jason. Awesome Job Casey!!

Posted by: Bart | Friday, January 25, 2008 at 06:34 PM

as rx'd with 20# ball 10:10. Bart, your rear is starting to take shape; it was distracting me! Ha. Good job today everyone. It was a lot of fun pushing each other to the limit!

Posted by: casey | Friday, January 25, 2008 at 07:28 PM

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

Wall ball shots, 10 ft target
Sit-ups

12# ball, 19:56

Let me just say that today topped any WOD i have experienced so far at CrossFit. I loved it. Thanks to all you guys for pushing me and especially to Jason for holding down my feet and getting me through that last minute. I can't explain the pain that my legs feel right now.

On top of all that i am incredibly close to getting my first full Kipping Pull-Up. Just 6 days left to get it! See y'all tomorrow.

PSA: Remember, if a fire breaks out in your home, always test the door first. If it's hot, find another exit or yell for help.

Now you know, and knowing is half the battle!

Posted by: GI Joe | Friday, January 25, 2008 at 08:44 PM

16:(3 16# ball

Posted by: cole | Friday, January 25, 2008 at 09:58 PM

As rx'd, 20# ball. 9:53

All sets unbroken!!

Posted by: Jason B | Saturday, January 26, 2008 at 11:12 AM

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