CrossFit OKC: TUESDAY 080122

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, January 21, 2008

TUESDAY 080122

REST DAY

Skill Work: Double Unders

500 Double unders for time, try it!!

Drew L's Filthy Fifty Video! Check it out.

"G.I. Jane"

Posted at 08:35 PM in crossfit | Permalink

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Comments

Casey!!! Hello!! Yes, we were memebers of Faith Bible Church in Edmond for 6 1/2 yrs. Great church w/ wonderful people. Do you go there?
We desperately miss the warmer weather as we have have the bay door shut for a couple of months...can't wait to run outside! You all look great!! Keep it up!

Posted by: Angie S. | Tuesday, January 22, 2008 at 08:04 AM

Ah, looks like you guys had fun with the G.I. Jane workout! I wish I could have done it with you...haven't felt well, so I took the day off. (Yes, I know I exhibited weakness.) Will be in today, though... and I'm looking forward to it.

Posted by: christy | Tuesday, January 22, 2008 at 11:33 AM

1200m run
5 sandbag clean&push press (100# bag)
30 1.5 pood swings
800m run
10 sandbag c&pp
25 swings
400m run
15 sandbag c&pp
20 swings
for time: 19:25
very tough!!

Posted by: Luke | Tuesday, January 22, 2008 at 01:06 PM

nice job with the video, Drew!

Did Fran tonight, as rx'd
7:10

1:40 faster than my time two weeks ago. pull-ups were stronger this time...i love beating my old times!!!

Posted by: christy | Tuesday, January 22, 2008 at 07:34 PM

nice rest day Jason?! 500 du as rx'd in 16:17.
SP 5x5 115,120,125,125,125

Posted by: casey | Tuesday, January 22, 2008 at 08:03 PM

Just had a little time today...so did Annie with 3x SUs on 50-40-30 and DUs on the 20-10 (just for you Jason. Ah, guilt. But you were right, of course. I should have tried the DUs the whole time, no matter how long it took and how frustrated I got) 12:25

Posted by: Laura | Tuesday, January 22, 2008 at 08:35 PM

Front squats
3-3-3-1-1-1-1
75-85-95-105-115(F)-110-115(F)

Alright Christy, way to go!! Just so you know, I don't like to reading your posts because you always beat me by double or half. I guess you have been doing twice as long though!! So, just lay off for about a year and maybe when you come back I'll have caught up a bit :)

Posted by: momo | Tuesday, January 22, 2008 at 09:06 PM

Oh yeah, not sure how to count a PR for this one, but the most I've ever done has been 85# on a 5x5. I'll take what I can get.

Posted by: momo | Tuesday, January 22, 2008 at 09:20 PM

Momo, let me get pregnant again...then you'll catch up in no time. Pregnancy takes alot out of your game, but it sure does motivate you to get back in shape! I still have many goals I haven't even come close to...can anyone say MUSCLE-UP??? DOUBLE-UNDERS??? (Okay, maybe I should actually START working on my DU...maybe after I get the muscle-up.) :)

Posted by: christy | Tuesday, January 22, 2008 at 09:49 PM

Fran: 1 million hours and fifteen seconds
Oh, I mean 13:15.

At least I'm finally doing kipping pull-ups.

Posted by: ivory | Tuesday, January 22, 2008 at 10:49 PM

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