CrossFit OKC: WEDNESDAY 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.

Tuesday, January 22, 2008

WEDNESDAY 080122

"Nasty Girls"

3 rounds for time of:

50 squats
7 muscle-ups
Hang power clean, 10 reps

Rx men: 135 lb hang power clean
Rx ladies: 95 lb hang power clean

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Posted at 07:03 PM in crossfit | Permalink

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Comments

13:48

Posted by: clayton | Wednesday, January 23, 2008 at 08:25 AM

"Nasty Girls"
16:49 (PR) - subbed assisted M/U's as long as I could and then moved to 3 P/U's and 3 Dips on the last set. Actually got a couple of actual muscle ups in the workout. It was a PR, but it's hard to judge the PR's when you're subbing things like "assisted M/U's". You know...how much assistance did I give myself this time? Was I more lenient? Should I have just either done real M/U's or the dip/pull-up equivalent, instead of the assisted M/U's? Word.

Posted by: Brad Kilman | Wednesday, January 23, 2008 at 10:08 AM

By the way...It was a great class this morning. It was awesome to see so many people in the 6am class all at once. Good job to everyone. Really motivating to see so many people working hard.

Posted by: Brad Kilman | Wednesday, January 23, 2008 at 10:11 AM

20:38 w/65lbs (i think)
subbed 3pu/3dips

Posted by: katie | Wednesday, January 23, 2008 at 10:48 AM

16:17 w/ 75# and Asst'd MU's... I can't wait until I can actually do it as rx'd!

Posted by: Kim | Wednesday, January 23, 2008 at 03:54 PM

As rx'd, 8:59(PR)

MU's felt great today and I have to give credit to the weighted pull-ups from the other day. I was much faster through the transition than before those.

Posted by: Jason B | Wednesday, January 23, 2008 at 04:01 PM

28:02
65# and 3 pu/dips. All bwt on the dips, last few weren't much of a dip.
Could have gone sub 28:00 but had to take of the warm up pants. Stupid pants!

Posted by: momo | Wednesday, January 23, 2008 at 04:57 PM

27:03, sub 3dips/3pullups, only 95# on the hpc

Posted by: cole | Wednesday, January 23, 2008 at 06:02 PM

20:39

Posted by: drew hymer | Wednesday, January 23, 2008 at 06:48 PM

Nasty Girl...

12:57

24in box MU
65lb

Posted by: Eric Jones | Wednesday, January 23, 2008 at 07:15 PM

34:11 with 55# and BW dips
Terrible time--I feel good though

Posted by: ivory | Wednesday, January 23, 2008 at 07:56 PM

28 and some change - awful yes!
but... I did have my 7 yr old ring my cell 4 times during the evolution and had to return the call... so cut off 4 minutes at least- still sucks!

Posted by: Tim Landis | Wednesday, January 23, 2008 at 08:06 PM

Nasty Girls

w/ 75# and asst'd MU's...

14:20

Oh, to be able to do a MU! Nice job, Kim; you're almost there!

Posted by: christy | Wednesday, January 23, 2008 at 09:19 PM

13:35 as rx'd except for the last two m/u i had to sub p/u and dips cause i just couldn't get them

Posted by: adam | Thursday, January 24, 2008 at 08:25 PM

33:00

Posted by: Matt Rice | Thursday, January 24, 2008 at 09:32 PM

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