Comments on: September 30, 2007 http://crossfitjenks.com/2007/09/30/september-30-2007/ Functional Integrated Training, LLC - Jenks, Oklahoma Wed, 23 May 2012 04:02:19 +0000 hourly 1 http://wordpress.org/?v=3.3.2 By: Breck http://crossfitjenks.com/2007/09/30/september-30-2007/comment-page-1/#comment-110 Breck Mon, 01 Oct 2007 01:35:11 +0000 http://crossfitjenks.com/2007/09/29/september-30-2007/#comment-110 BW: 165 Max overhead lift=225 lbs Then OHS 95 lbs 75 reps in as few as sets as possible 25/20/15/15=75 BW: 165
Max overhead lift=225 lbs
Then OHS 95 lbs 75 reps in as few as sets as possible
25/20/15/15=75

]]> By: OkieDB http://crossfitjenks.com/2007/09/30/september-30-2007/comment-page-1/#comment-109 OkieDB Sun, 30 Sep 2007 16:46:10 +0000 http://crossfitjenks.com/2007/09/29/september-30-2007/#comment-109 Greetings Coach Berry, I am impressed by you and your wife's fast 5k times and your strength is still solid/strong. Nice Balance! Who's the guy doing the weighted pull-ups? I posted the WOD I did today, modified slightly from your WOD post. I have used it on my clientèle that need to work on deads and they get smoked, but say they like it and it really helps. It allows them to do a lighter weight perfecting form/technique with more reps but still getting a workout, and progresses up to a heavier weight allowing them to work on strength/power. The 4 K row's drive also lets them work on/warm them up for the deads. It is definitely part of the WOD training. Anyway here is the modified WOD and my results, perhaps try it on yourself or on your clientèle. Thanks for all your professional assistance. Very Respectfully, OkieDB Sunday 070930 Deadlift 1-1-1-1-1-1-1 reps Post loads Modified to: CFWU x 2 4000 Meter Row TIME = 17:56 Deadlift (135lbs) 25 reps Deadlift (185lbs) 20 reps broken 15-17-20 Deadlift (205lbs) 15 reps broken 12-15 Deadlift (225lbs) 10 reps Deadlift (265lbs) 5 reps Deadlift (135lbs) 25 reps Goal is to perform all sets unbroken (total deadlifts = 100reps) Train-Up 3 sets of 5 reps 65lb Snatch 2 continuous sets of: L-hold 5 sec L-hold leg lifts 5 pull-ups 5 dips Pretty good WOD, give it a whirl. OkieDB Out Greetings Coach Berry,
I am impressed by you and your wife’s fast 5k times and your strength is still solid/strong. Nice Balance! Who’s the guy doing the weighted pull-ups?
I posted the WOD I did today, modified slightly from your WOD post. I have used it on my clientèle that need to work on deads and they get smoked, but say they like it and it really helps. It allows them to do a lighter weight perfecting form/technique with more reps but still getting a workout, and progresses up to a heavier weight allowing them to work on strength/power. The 4 K row’s drive also lets them work on/warm them up for the deads. It is definitely part of the WOD training. Anyway here is the modified WOD and my results, perhaps try it on yourself or on your clientèle. Thanks for all your professional assistance. Very Respectfully, OkieDB

Sunday 070930
Deadlift 1-1-1-1-1-1-1 reps
Post loads

Modified to:
CFWU x 2
4000 Meter Row TIME = 17:56

Deadlift (135lbs) 25 reps
Deadlift (185lbs) 20 reps broken 15-17-20
Deadlift (205lbs) 15 reps broken 12-15
Deadlift (225lbs) 10 reps
Deadlift (265lbs) 5 reps
Deadlift (135lbs) 25 reps
Goal is to perform all sets unbroken (total deadlifts = 100reps)

Train-Up
3 sets of 5 reps 65lb Snatch
2 continuous sets of:
L-hold 5 sec
L-hold leg lifts
5 pull-ups
5 dips

Pretty good WOD, give it a whirl. OkieDB Out

]]> By: Nicole http://crossfitjenks.com/2007/09/30/september-30-2007/comment-page-1/#comment-108 Nicole Sun, 30 Sep 2007 16:32:24 +0000 http://crossfitjenks.com/2007/09/29/september-30-2007/#comment-108 bw: 126 WOD as Rx'd 1@ 135 1@ 145 1@ 155 1@ 165 1@ 170 1@ 175 Failed @ 175 1@ 155 My Dad came down for a visit from Colorado, did a 5k run with me on Saturday (broke 35 min) and did a 2000m Row on Sunday- 10:36.... Great Job Dad!! bw: 126
WOD as Rx’d

1@ 135
1@ 145
1@ 155
1@ 165
1@ 170
1@ 175
Failed @ 175
1@ 155

My Dad came down for a visit from Colorado, did a 5k run with me on Saturday (broke 35 min) and did a 2000m Row on Sunday- 10:36…. Great Job Dad!!

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