Comments on: August 28, 2007 http://crossfitjenks.com/2007/08/28/august-28-2007/ Functional Integrated Training, LLC - Jenks, Oklahoma Wed, 23 May 2012 04:02:19 +0000 hourly 1 http://wordpress.org/?v=3.3.2 By: Nicole http://crossfitjenks.com/2007/08/28/august-28-2007/comment-page-1/#comment-33 Nicole Thu, 30 Aug 2007 19:00:15 +0000 http://crossfitjenks.com/2007/08/28/august-28-2007/#comment-33 Tried "Fran" for the first time.. Warmup x2 21,15,9 Thrusters @ 48lb Jumping PU Time: 9:35 Tried “Fran” for the first time..

Warmup x2

21,15,9

Thrusters @ 48lb
Jumping PU

Time: 9:35

]]> By: OkieDB http://crossfitjenks.com/2007/08/28/august-28-2007/comment-page-1/#comment-30 OkieDB Tue, 28 Aug 2007 12:29:24 +0000 http://crossfitjenks.com/2007/08/28/august-28-2007/#comment-30 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.

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