52/m/209
Traveling out of town this morning, so I had to get up early to get in my workout. Will not be doing the WOD because I have no pull-up bar at home.
Did Samson stretch and overhead stretching with broomstick going through front to back range of motion to help with OHS.
Did 15 Sit-ups
4×15 push-ups
2×10 20lb. dumbell thrusters
15 airsquats
10 40lb. front squats
4×21 20lb. dumbell swings
Ran 3 miles on the road in 29:05
Oh yeah, and I gave pint of blood yesterday. So I am making new blood. That always makes me a little weary for a few days.
had a great workout at Crossfit Jenks today!
completed 20 min. of OKie Db’s special WOD
and the hung around and did the regular WOD with him.
weighted pullups:
1@ 12#
1@ 15#
1@ 20#
1@ 25#
1@ 30#
1@ 35#
1@ 45# (only got my forhead to the bar)
two months ago i’d be lucky to get 1 BW pullup, today I was actually knocking ‘em out with added weight ! Thanks for the great workout and motivation OkieDb!
Great Day to be a Jenks CrossFitter,
Excellent intestinal fortitude today by Danny, Trent, and Tori. Way to work hard and stay strong during times of fatigue.
Additionally, hats off to Trey and the time of 2:05 while dating “GRACE” (135lb clean and jerk). Very Impressive!!!
Thanks again Danny for staying after and great job on the improvements and pull-up weights pulled. It truly helped me get my new pull-up PR of 100lbs.
It was an honor and privilege to train and work-out with all of you. What a great way to start the day. Thanks Coach Berry for the opportunity.
A big CONGRATLATIONS to Nicole and her Baccalaureate accomplishment.
Way to improvise and stay consistent Mark. Safe travels and way to help out fellow wounded comrades with the blood donation. Hope you got my reply e-mail last week.
Train Hard, Train Smart, and Train to Survive! OkieDB out
52/m/209
Traveling out of town this morning, so I had to get up early to get in my workout. Will not be doing the WOD because I have no pull-up bar at home.
Did Samson stretch and overhead stretching with broomstick going through front to back range of motion to help with OHS.
Did 15 Sit-ups
4×15 push-ups
2×10 20lb. dumbell thrusters
15 airsquats
10 40lb. front squats
4×21 20lb. dumbell swings
Ran 3 miles on the road in 29:05
Oh yeah, and I gave pint of blood yesterday. So I am making new blood. That always makes me a little weary for a few days.
34/M/225
had a great workout at Crossfit Jenks today!
completed 20 min. of OKie Db’s special WOD
and the hung around and did the regular WOD with him.
weighted pullups:
1@ 12#
1@ 15#
1@ 20#
1@ 25#
1@ 30#
1@ 35#
1@ 45# (only got my forhead to the bar)
two months ago i’d be lucky to get 1 BW pullup, today I was actually knocking ‘em out with added weight ! Thanks for the great workout and motivation OkieDb!
Great Day to be a Jenks CrossFitter,
Excellent intestinal fortitude today by Danny, Trent, and Tori. Way to work hard and stay strong during times of fatigue.
Additionally, hats off to Trey and the time of 2:05 while dating “GRACE” (135lb clean and jerk). Very Impressive!!!
Thanks again Danny for staying after and great job on the improvements and pull-up weights pulled. It truly helped me get my new pull-up PR of 100lbs.
It was an honor and privilege to train and work-out with all of you. What a great way to start the day. Thanks Coach Berry for the opportunity.
A big CONGRATLATIONS to Nicole and her Baccalaureate accomplishment.
Way to improvise and stay consistent Mark. Safe travels and way to help out fellow wounded comrades with the blood donation. Hope you got my reply e-mail last week.
Train Hard, Train Smart, and Train to Survive! OkieDB out
OkieDB,
I did receive your communications. Thanks for staying in touch.
100lbs. added weight on pull-ups. Super! I can only dream of that some day.
Danny-
You are fired up. Way to go on your pull-ups with added weight.
Somebody tell me more about Nicole’s Baccalaureate accomplishment. That does not sound like something she got at the Crossfit Gym.