Special thanks to my dad, Dennis Berry for all his hard work over the past two days building CrossFit Jenks new pull-up bars!
2 thoughts on “August 28, 2007”
OkieDB
The CrossFit Jenks (FIT) facility is looking great. What a great pull-up bar concept. That Big Dennis Berry guy is alright. What a great role model and helper.
OkieDb had to modify the WOD today to train-up some trainees for an Army PT test. The training is posted below.
MY time as RXd below was = 49:09 Other Cadets and Cadre times varied, faster and slower
APFT Focused Workout of the Day (WOD) #2
3 rounds of 20 reps of each exercise, for fastest time. Push Yourself!!!
*Start Stopwatch*
• Run 1/2 mile (2 laps around Porter Bldg (this is approximately a 1/2mile)
• Pull-ups (if you can’t perform pull-ups perform pull-downs with 2/3rds of body weight)
• Bench-press (body weight or 2/3rds of body weight)
• Dumbell Curls (35lbs or a weight that is challenging)
• Push-ups (to Army standard)
• Walking Overhead Dumbell Lunges (10lb dumbbells for 50ft)
• Back extensions (on Glute-ham/roman chair developer)
• Glute-ham/roman chair developer Sit-Ups
*Remember this is one set, (repeat 2 more times to = 3 sets) then stop stopwatch*
You will have run 1 mile and a ½, and performed 60 reps of all exercises.
The CrossFit Jenks (FIT) facility is looking great. What a great pull-up bar concept. That Big Dennis Berry guy is alright. What a great role model and helper.
OkieDb had to modify the WOD today to train-up some trainees for an Army PT test. The training is posted below.
MY time as RXd below was = 49:09 Other Cadets and Cadre times varied, faster and slower
APFT Focused Workout of the Day (WOD) #2
3 rounds of 20 reps of each exercise, for fastest time. Push Yourself!!!
*Start Stopwatch*
• Run 1/2 mile (2 laps around Porter Bldg (this is approximately a 1/2mile)
• Pull-ups (if you can’t perform pull-ups perform pull-downs with 2/3rds of body weight)
• Bench-press (body weight or 2/3rds of body weight)
• Dumbell Curls (35lbs or a weight that is challenging)
• Push-ups (to Army standard)
• Walking Overhead Dumbell Lunges (10lb dumbbells for 50ft)
• Back extensions (on Glute-ham/roman chair developer)
• Glute-ham/roman chair developer Sit-Ups
*Remember this is one set, (repeat 2 more times to = 3 sets) then stop stopwatch*
You will have run 1 mile and a ½, and performed 60 reps of all exercises.
Tried “Fran” for the first time..
Warmup x2
21,15,9
Thrusters @ 48lb
Jumping PU
Time: 9:35