Good Morning CrossFit Jenks Crew,
Yes I know it is a rest day and I always try to adhere to Coach Berry’s 3 days on 1 day off work/rest ratio. However, my work schedule is kind of crazy now and I missed yesterday’s WOD. I am also considering running this competition posted below on Friday (I wanted to do it first before I had others try it). It is based off “FRAN” with and Army theme integrated in. It is also standardized on the thrusters to be proportionate to each competitor’s body weight across the board (1/2 BW). All other exercises are one’s own bodyweight movements. I also want to practice to now get below a 5 minute “FRAN.”
My Time below was a 17:23
OkieDB’s Warrior Workout Competition
This is a time based competition. All exercise must be performed to the standards posted below. Remember the fastest time WINS!!!
START:
• Run 600 meters
NEXT complete the following exercises for 3 rounds of 21-15-9 reps:
Round 1
• 21 Thrusters (1/2 your bodyweight)
• 21 Pull-Ups (can kip and use palms facing in or away; however, arms/elbows must reach full extension and chin must get over bar on each rep)
• 21 Push-Ups (Army Standard)
• 21 Sit-Ups (Army Standard)
Round 2
• 15 Thrusters (1/2 your bodyweight)
• 15 Pull-Ups (can kip and use palms facing in or away; however, arms/elbows must reach full extension and chin must get over bar on each rep)
• 15 Push-Ups (Army Standard)
• 15 Sit-Ups (Army Standard)
Round 3
• 9 Thrusters (1/2 your bodyweight)
• 9 Pull-Ups (can kip and use palms facing in or away; however, arms/elbows must reach full extension and chin must get over bar on each rep)
• 9 Push-Ups (Army Standard)
• 9 Sit-Ups (Army Standard)
FINISH:
• Run 600 meters. Stop Stopwatch and record time!
OkieDB’s TIME = 17:23
I also performed some FAT FRAN train up as I want to break the 5 minute mark
3 sets of 10 115lbs Thrusters
3sets of 20lb weighted pull-ups
3 set of 15 elevated ring push-ups
I will get back on track tomorrow. Enjoy your rest day.
52/m/211
CFWU
then 100 sit-ups, 50 back extensions
20 x 135 deadlift
2 x 185 deadlift
10 x 45 back squats
20 x 65 back squats
10 x 30 back squats
10 x 30 shoulder press
ran 1 mile
Sorry Breck for not making it in this morning. I’m probably not going to be back in until next week. The haunted house is open Wed-Sat this week and I’m going to be a walking zombie until after the weekend. I’ll probably have to take a day off work to make it throught this, but once I recover from these late nights I’ll be back to my regular schedule.
Way to go Mark. You’re a CrossFit animal! No way could I keep that kind of dedication on my own.
I would just like to note that the pics were taken after I had done about 30 of the shoulder press… hence the strained look on my face.
Good Morning CrossFit Jenks Crew,
Yes I know it is a rest day and I always try to adhere to Coach Berry’s 3 days on 1 day off work/rest ratio. However, my work schedule is kind of crazy now and I missed yesterday’s WOD. I am also considering running this competition posted below on Friday (I wanted to do it first before I had others try it). It is based off “FRAN” with and Army theme integrated in. It is also standardized on the thrusters to be proportionate to each competitor’s body weight across the board (1/2 BW). All other exercises are one’s own bodyweight movements. I also want to practice to now get below a 5 minute “FRAN.”
My Time below was a 17:23
OkieDB’s Warrior Workout Competition
This is a time based competition. All exercise must be performed to the standards posted below. Remember the fastest time WINS!!!
START:
• Run 600 meters
NEXT complete the following exercises for 3 rounds of 21-15-9 reps:
Round 1
• 21 Thrusters (1/2 your bodyweight)
• 21 Pull-Ups (can kip and use palms facing in or away; however, arms/elbows must reach full extension and chin must get over bar on each rep)
• 21 Push-Ups (Army Standard)
• 21 Sit-Ups (Army Standard)
Round 2
• 15 Thrusters (1/2 your bodyweight)
• 15 Pull-Ups (can kip and use palms facing in or away; however, arms/elbows must reach full extension and chin must get over bar on each rep)
• 15 Push-Ups (Army Standard)
• 15 Sit-Ups (Army Standard)
Round 3
• 9 Thrusters (1/2 your bodyweight)
• 9 Pull-Ups (can kip and use palms facing in or away; however, arms/elbows must reach full extension and chin must get over bar on each rep)
• 9 Push-Ups (Army Standard)
• 9 Sit-Ups (Army Standard)
FINISH:
• Run 600 meters. Stop Stopwatch and record time!
OkieDB’s TIME = 17:23
I also performed some FAT FRAN train up as I want to break the 5 minute mark
3 sets of 10 115lbs Thrusters
3sets of 20lb weighted pull-ups
3 set of 15 elevated ring push-ups
I will get back on track tomorrow. Enjoy your rest day.
52/m/211
CFWU
then 100 sit-ups, 50 back extensions
20 x 135 deadlift
2 x 185 deadlift
10 x 45 back squats
20 x 65 back squats
10 x 30 back squats
10 x 30 shoulder press
ran 1 mile
Sorry Breck for not making it in this morning. I’m probably not going to be back in until next week. The haunted house is open Wed-Sat this week and I’m going to be a walking zombie until after the weekend. I’ll probably have to take a day off work to make it throught this, but once I recover from these late nights I’ll be back to my regular schedule.
Way to go Mark. You’re a CrossFit animal! No way could I keep that kind of dedication on my own.
“WOD” Designed by Coach Berry
CFWU x 3
As many rounds in 20 min of:
400m Run
21 KB Swings (used 20lb)
25 Squats
5 Rounds
I really enjoyed working out with the group!! Great Job Jenny on the rope climb!!