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- Jason Boagjason@crossfitokc.com / 405.313.6996
- Kim Boag 405.313.6995
- Address14841 Bristol Park Blvd Edmond, OK 73013
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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, March 07, 2008
Tuesday, February 26, 2008
Monday, February 25, 2008
TUESDAY 080226
"Colleen & Jerk"
Using Dumbbells equaling 30% Bodyweight:
5 DB Hang Squat Clean followed by 3 Jerks per Clean
10 rounds for time
Post time to comments.
Sunday, February 24, 2008
MONDAY 080225
"Jackie"
For time:
1000 meter row
45 lb barbell thruster, 50 reps
30 pull-ups
Post time to comments
Saturday, February 23, 2008
SATURDAY 080223
REST DAY
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 
Wednesday, February 20, 2008
THURSDAY 080221
Deadlift 135 lbs
100 reps in as few sets as possible
Rest 3-5 minutes
Max set of Push-ups in 2 minutes
Max set of Squats in 2 minutes
Max set of Double Unders in 2 minutes
Post sets/reps and numbers for max's to comments.
Tuesday, February 19, 2008
WEDNESDAY 080220
4 rounds for time of:
25 DB Thruster, 30% BW
25 Knees to Elbows
25 Ring Dips
25 Pull-ups
Post time to comments.
CrossFit Games
Countdown to
2008
CrossFit GamesSaturday,
July 5th, 2008
9:00
