CrossFit OKC: MONDAY 080128

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.

Sunday, January 27, 2008

MONDAY 080128

Run 5k

Post time to comments.

Core Control Part 2, Jeff Tucker - video [wmv] [mov]

Posted at 09:37 PM in crossfit | Permalink

TrackBack

TrackBack URL for this entry:
http://www.typepad.com/t/trackback/1078175/25539732

Listed below are links to weblogs that reference MONDAY 080128:

Comments

Not to discourage anyone, but today, I just couldn't bear the thought of running in that 50mph south wind. So instead I did the following:

CFOKCWU - 2X
500 Double Unders for time: 19:58 (not a good time...just glad to finish...they are definitely getting easier)
3 sets of 5 weighted pull-ups. 35lbs.

Posted by: Brad Kilman | Monday, January 28, 2008 at 10:11 AM

"Fran"

16:31

100 pushups

100 sit ups

Posted by: drew hymer | Monday, January 28, 2008 at 12:21 PM

HAPPY BIRTHDAY JASON!!!!!!!!!!!!!!!

Posted by: Kim | Monday, January 28, 2008 at 12:43 PM

HAPPY BIRTHDAY TO THE MIDNIGHT MEAT TRAIN!!!!!! Jason made us run in that 50 MPH gale force hurricane style wind!! 25:07

Posted by: ashley | Monday, January 28, 2008 at 01:56 PM

5K Row: 20:50

Arse on Fire!!!

Posted by: Jason B | Monday, January 28, 2008 at 02:03 PM

Hey Jason, Happy Birthday!

Posted by: Luke | Monday, January 28, 2008 at 03:48 PM

Happy Birthday Jason!

Posted by: Liz W | Monday, January 28, 2008 at 04:56 PM

Yeah! Happy Birthday, Jason!!

Posted by: Brad Kilman | Monday, January 28, 2008 at 05:15 PM

Okay, finally after 9+ months at Crossfit I ran my first 5K today. What a day to pick for that! First goal was not to die and the second was to keep it under my age. Got both!
35:55

Posted by: momo | Monday, January 28, 2008 at 05:25 PM

Also got whistled at for the first time during a WOD. Lovely bunch of roofers. Had to laugh!

Posted by: momo | Monday, January 28, 2008 at 05:34 PM

Deadlift, 1-1-1-1-1-1-1
185-185-195-205-205-205-210(PR)

Congrats Momo on the first 5k...oh and also on the catcalls!

Happy Birthday Jason!

Posted by: Laura | Monday, January 28, 2008 at 06:17 PM

Man! That wind was brutal!

Ran about 3.5 in 37:42. Can only improve!

Posted by: Lauren | Monday, January 28, 2008 at 06:20 PM

P.S. I meant miles not K...:)

Posted by: Lauren | Monday, January 28, 2008 at 06:21 PM

5k/DL (from Sunday)

28:40 (pathetic... but holy wind!)
275-295-315-315-325-345-355

Posted by: Jim | Monday, January 28, 2008 at 07:48 PM

Just walked with the stroller today about 2 mi. Lovely weather--got to listen to the church bells ringing on the way back home. Beautiful!

Happy b-day Jason. Hope it was a good one!

Posted by: Jessica | Monday, January 28, 2008 at 08:37 PM

happy birthday jason!!!

Posted by: hans | Monday, January 28, 2008 at 08:39 PM

Hey Jason Happy Birthday- don't eat too much cake. You know what that will do to tomorrow's workout.

Posted by: casey | Monday, January 28, 2008 at 09:18 PM

5K run
23:53

Felt good to run...I think the first time since I was pregnant...glad I had the wind to keep me company.

Thanks for sharing your story, Momo.

Posted by: christy | Monday, January 28, 2008 at 09:18 PM

25:50 (PR)
5k

Now to get the sand out of my ears!!!

Posted by: Eric Jones | Monday, January 28, 2008 at 09:20 PM

Dead lift for the first time.
3-3-3-3-3

95-95-95-95-100(PR)

Not bad for a pre school teacher.
Don't tell Jason this but I think I can do higher ;)

Posted by: Jeanette | Monday, January 28, 2008 at 09:22 PM

Happy b-day jason... my knees were still killing me from the 10 miles I ran yesterday so... no running for the Drew man today, but jiu jitsu was a great workout so i didn't feel too bad about it... way to go guys in that wind!!! That's brutal

Posted by: Drew Lawrence | Monday, January 28, 2008 at 10:07 PM

5 rounds of:
400m run
10 95# thrusters
10 R 10 L of sledgehammers
hand over hand sled pull for 50'

finished with
3 1 min rounds of triple crush with 1 pood kb
2 1 min rounds of figure 8 to a hold 1 pood
1 1 min round of squat thrust, SDHP, thruster with 1 pood
1 1 min round of plank to push up.

Posted by: Luke | Monday, January 28, 2008 at 10:21 PM

Sorry Momo! I quickly wrote my above comment...couldn't remember what they called the whistles and comments of appreciation from construction guys as a woman passes by. Catcalls is not it! I asked my husband and he said he didn't know, but that guys hadn't come up with anything more creative in the last several centuries. Oh well! I guess what I meant was congrats on getting the attention...and for running your first 5k!

Posted by: Laura | Tuesday, January 29, 2008 at 06:23 AM

Catcall sounded right to me too. oh well. Nothing hotter than a woman who's windblown, sweaty, and gasping for air! And I do mean windblown.

Posted by: momo | Tuesday, January 29, 2008 at 07:28 AM

Eric you are no longer allowed to post for me!! :o)

Laura, thanks for all your encouragement!!

Posted by: Jeanette | Tuesday, January 29, 2008 at 08:14 AM

CrossFit Games