CrossFit OKC: FRIDAY 080222

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.

Friday, February 22, 2008

FRIDAY 080222

Hang clean 2-2-2-2-2-2-2-2 reps

Windmill 5-5-3-3-3-1-1-1-1-1 reps

"L" Pull-up 3 x max reps

Post loads and reps for pull-ups to comments.

SWEATSHIRTS ARE IN!! MAKE SURE TO PICK YOURS UP ASAP!!

Knees to Elbows

Posted at 06:11 AM in crossfit | Permalink

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Comments

Today I did yesterday's workout...it just looked too cool to pass on.

Deadlift: 70-30 reps
Max push-ups 2 min.: 47 chest to floor
Max Squats 2 min.: 89 to dynamax ball
Max double unders 2 min.: 87

Nice workout!

Posted by: Brad Kilman | Friday, February 22, 2008 at 08:50 AM

Well today is my official day to start Crossfit, I can already tell I'm going to be hardcore into this no doubt. Everyone I've met has been real cool, and Jason takes the time to show proper technique. Looking forward to meeting the rest of the crew.

Warmup x3 1hr total time

Posted by: Squeeze | Friday, February 22, 2008 at 05:31 PM

Welcome aboard squeeze! it was nice meeting you.

HC: 65-75-85-95-95-100-100-105
WM: 20-25-35-35-35-40-40-40-50
3x L-Hangs about 10-15 seconds each

Posted by: Jason G | Friday, February 22, 2008 at 06:41 PM

did "Lynne" today 5 rounds of BW bench press and Pull ups. Bench Press 14,12,11,9,8; Pull ups 28,25,21,18,20. finished with 3 sets of 10 of push up renegade rows 50# DB's, and 3x10 of ab wheel roll outs. On "Lynne" no rest between bench and pull ups except time it took to get to the bar and chalk up.

Posted by: Luke | Friday, February 22, 2008 at 06:55 PM

HC: I suck at these!
114-135 for the rest
WM: 27-35-40-40-40-50-50-55-55-55
L PU: 7-6-5

Posted by: Jim | Friday, February 22, 2008 at 07:46 PM

HC: 65-70-75-80-85-90(f)-90(f)-90(f)
WM: 20-27-35-35-40-40-40-40
Ran out of time--no LPUs

Posted by: Laura | Saturday, February 23, 2008 at 07:58 AM

HC: 65-70-75-80-85-90-95(pr)-100(f)
WM: 26-30 for the rest
LPU: 1-2-1 dead hang pu w/ "L" on the negative

I am sooooo glad tomorrow is a rest day! :)

Posted by: Kim | Saturday, February 23, 2008 at 09:13 AM

Dude, nice job Kil-o-man with the DU's. You got some mad hops for a white boy! I've been waiting for quite a while to be able to say that to you. It feels good.

HC: 65-65-75-75-65-65-65
WM: 20-27-27-27-27-30-30-30-30-36
L PU: Did 3 L "hangs" but ran out of time to complete.

Posted by: jearley | Saturday, February 23, 2008 at 09:45 PM

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