CrossFit OKC: MONDAY 080218

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, February 17, 2008

MONDAY 080218

Run or Row 5K

Compare to 080128

Post time to comments.

CFOKC gets 5 new sets of rings!!

Posted at 07:53 PM in crossfit | Permalink

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Run 5k:

25:02 (PR) previous was 26:59. I would have beaten 25 minutes had I not run into a skunk just before Crest on 15th. He made me stop and jog out into the street and go around him. Thankfully, no sprayage.

Posted by: Brad Kilman | Monday, February 18, 2008 at 08:46 AM

Run 5k

28:45. The skunk did look a little confused at 6:15 this morning as we ran by. I was hoping it would spray Brad so I could pass him.

Posted by: Matt R | Monday, February 18, 2008 at 09:22 AM

Jason, thought I would share this with you since I know you would be proud. I did "Fran" on Fri. in 3:09 and puked my guts in the parking lot.
Love to all.

Posted by: Angie S. | Monday, February 18, 2008 at 11:04 AM

So I was on course to set a (PR) today for my 5k when my nike+ ipod crapped out on me so I have no idea what my real time was... I only know that my pace when it quit was 4:54/km after roughly 2km... I was/am pretty pissed but it was a good run nonetheless.

Posted by: Drew Lawrence | Monday, February 18, 2008 at 01:32 PM

Wow Angie! Is it weird that I'm envious of that? :)

Posted by: Kim | Monday, February 18, 2008 at 01:47 PM

Kim, you are funny! Not weird at all, just keeps us all pushing!! Miss you guys!

Posted by: Angie S. | Monday, February 18, 2008 at 03:27 PM

5k row : 23:16 - first time rowage!
did 3 sets HSPU's - gettin waaaay easier!

Posted by: Tim | Monday, February 18, 2008 at 05:48 PM

5K Run - 21:34
Ran POSE today again. Pushed a bit harder than last time but by no means hard, focusing on form first. Walked about 1 minute at the 1/2 point. I'm very pleased with this!

Posted by: Jason B | Monday, February 18, 2008 at 06:08 PM

26:25 (PR... a sad PR, but a PR nonetheless)5k row

Posted by: Kim | Monday, February 18, 2008 at 06:14 PM

5k Row--24:24
First time to row this far. A nice change from running.

Posted by: Laura | Monday, February 18, 2008 at 06:20 PM

5k Row 20:34(PR)... I think the meter had 1k of credit from Reed.

Posted by: Jim | Monday, February 18, 2008 at 08:31 PM

Row 5k 26:15 (1st time to row this far..but looks sad after Jim's post)
blister on hand and foot that I'm proud of!! :o)

Posted by: Jeanette | Monday, February 18, 2008 at 08:39 PM

24:03(PR)

Three weeks ago 25:50 and that was a PR. I don't live the Zone completely...but what I have sure has helped.

Posted by: Eric Jones | Monday, February 18, 2008 at 08:53 PM

24:03(PR)

Three weeks ago 25:50 and that was a PR. I don't live the Zone completely...but what I have sure has helped.

I should have said that that was 5K run ;)

Posted by: Eric Jones | Monday, February 18, 2008 at 08:55 PM

Squats 1,1,1,1,1,1,1,1
240,250,260,265,265,265,265,265

Posted by: casey | Monday, February 18, 2008 at 09:04 PM

so i must have hit the wrong button on my ipod because it stopped the workout at 4.11KM, in 19:46. So i'm not sure what my total distance or time was because i just kept running until i realized it had been a while since the 4KM mark. Didn't stop once, definite improvement since the last 5K.

Posted by: Cole | Monday, February 18, 2008 at 10:19 PM

did yesterdays rack-jerks: 135-145-155-165(f)-160.... was really weak on the 165 but didn't feel like trying it again.

also got a new PR for 1 rep clean: 185lbs

Posted by: carl | Monday, February 18, 2008 at 10:41 PM

5k Row--21:48.4
Good thing it wasn't running, it would have been closer to 41:28

Posted by: Saturday Greg | Monday, February 18, 2008 at 11:34 PM

26:10 PR

Posted by: Stacy | Tuesday, February 19, 2008 at 07:17 AM

Row 24:38 Thanks for the push Jason.

Posted by: Colleen | Saturday, February 23, 2008 at 10:12 AM

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