CrossFit OKC: WEDNESDAY 080130

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 29, 2008

WEDNESDAY 080130

REST DAY

Skill Work: Burgener Warm-up
Snatch Balance, work up to 1RM

Posted at 08:26 PM in crossfit | Permalink

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Comments

Today I did yesterday's workout:

"Fran"

5:06(PR), previous was 5:50

Fran is the hardest workout I ever do. She's the shortest, but the meanest. Laid on the ground for a long time...got up in stages...tried to just stay in my body. I "think" I want to say thanks to everyone who urged me on. I know my time is faster because of the encouragement. However, in the moments, I'm just short of cussing you all in my head. It's a real love-hate relationship. Seriously, thanks for getting in my face.

Posted by: Brad Kilman | Wednesday, January 30, 2008 at 09:05 AM

Did "Fran" today as well. Tried speeding up my pull ups and got jacked up a couple times with my cadence. It has been a while since I have done "Fran" and I remembered why this morning, It sucks!! It took me about 30 min to completely recover. I appreciate everyone's encouragement. Time 3:37 which I think is a PR by one sec. I'll take it.

Posted by: Luke | Wednesday, January 30, 2008 at 12:00 PM

Great job, today, Luke. An inspiring performance.

Posted by: Brad Kilman | Wednesday, January 30, 2008 at 12:13 PM

12:30
waaaay better than my first 2 times... - I got done - 95 lbs made me sloppy the last 9 -
Jason and Jim and Liz rootin us on helped alot - if left alone and quiet I'd be bent over gaspin for another 6 minutes at least... - I went from Jokin to chokin in 12:30 - still recovering -

Posted by: tim landis | Wednesday, January 30, 2008 at 06:38 PM

BS-5 Reps-225,225,225,225,225
SP-5 reps-125,135,135,135,125

20 Big tire rolls

And Great job to Luke and Brad my heros, I hope i can get to that time someday. You guys were freaking awesome. And Brad I understand the love hate relationship.

Posted by: Drew Hymer | Wednesday, January 30, 2008 at 10:49 PM

Fran, 10:59...I just now found time to post and my legs still hurt!!! Way to go Tim!!

Posted by: Liz W | Friday, February 01, 2008 at 08:19 AM

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