Comments on: December 22, 2007 http://crossfitjenks.com/2007/12/22/december-22-2007/ Functional Integrated Training, LLC - Jenks, Oklahoma Thu, 08 Jan 2009 12:12:04 +0000 http://wordpress.org/?v=2.2.2 By: Jim http://crossfitjenks.com/2007/12/22/december-22-2007/#comment-1338 Jim Sat, 22 Dec 2007 19:38:47 +0000 http://crossfitjenks.com/2007/12/22/december-22-2007/#comment-1338 37/M/184 did a modified “Joshie” 15 DB snatches w/ 20# right arm 15 knees to elbows 15 DB snatches w/ 20# left arm 15 knees to elbows 3 rounds in 26:31 Congrats to Tori and Trent! 37/M/184

did a modified “Joshie”

15 DB snatches w/ 20# right arm
15 knees to elbows
15 DB snatches w/ 20# left arm
15 knees to elbows

3 rounds in 26:31

Congrats to Tori and Trent!

]]> By: David http://crossfitjenks.com/2007/12/22/december-22-2007/#comment-1337 David Sat, 22 Dec 2007 19:24:14 +0000 http://crossfitjenks.com/2007/12/22/december-22-2007/#comment-1337 32/M/174 did a modified “Joshie” 15 DB snatches w/ 20# right arm 15 knees to elbows 15 DB snatches w/ 20# left arm 15 knees to elbows 3 rounds in 26:25 32/M/174

did a modified “Joshie”

15 DB snatches w/ 20# right arm
15 knees to elbows
15 DB snatches w/ 20# left arm
15 knees to elbows

3 rounds in 26:25

]]> By: Jeff http://crossfitjenks.com/2007/12/22/december-22-2007/#comment-1336 Jeff Sat, 22 Dec 2007 19:00:14 +0000 http://crossfitjenks.com/2007/12/22/december-22-2007/#comment-1336 I wanted to check my progress so I did a repeat of a prior wod while Jim and David stuck to today's WOD. It was a big group today at 10:00. Congrats Coach Breck on the growing clientel. Here's what I did today: 30 pushups 1000 M row 20 pushups 1000 M row 10 pushups Time - 16:05 Here's what I did on 10/21/07 30 pushups (10 “regular”, 20 modified) Row 1k 20 pushups (10 “regular”, 10 modified) Row 1k 10 pushups (all regular) Time - 17:58 Took almost 2:00 off my previous time and performed all "real" pushups today, so I'm pleased with my progress, but I'm looking forward to the 3 day break. I hope everyone has a Merry Christmas! I wanted to check my progress so I did a repeat of a prior wod while Jim and David stuck to today’s WOD. It was a big group today at 10:00. Congrats Coach Breck on the growing clientel.

Here’s what I did today:
30 pushups
1000 M row
20 pushups
1000 M row
10 pushups

Time - 16:05

Here’s what I did on 10/21/07
30 pushups (10 “regular”, 20 modified)
Row 1k
20 pushups (10 “regular”, 10 modified)
Row 1k
10 pushups (all regular)

Time - 17:58

Took almost 2:00 off my previous time and performed all “real” pushups today, so I’m pleased with my progress, but I’m looking forward to the 3 day break.

I hope everyone has a Merry Christmas!

]]> By: okiedb http://crossfitjenks.com/2007/12/22/december-22-2007/#comment-1334 okiedb Sat, 22 Dec 2007 18:24:54 +0000 http://crossfitjenks.com/2007/12/22/december-22-2007/#comment-1334 OkieDB WOD Saturday 071222 CFWU x 3 (light pull-up and dips) 1 mile run “Joshie” Modified Complete three rounds for time of: 40lb (modified 30lb) Dumbbell snatch, 21 reps, right arm 21 L Pull-ups (modified bent knee/raised forward strict pull-ups) 40 lb (modified 30lb) Dumbbell snatch, 21 reps, left arm 21 L Pull-ups (modified bent knee/raised forward strict pull-ups) **TIME = 36:03** Follow-up training 3 sets 15 leg lifts 3 sets dumbbell curls (35lbs) 20 reps (10 ea arm) YES I went old school/retro and just wanted to remember what it is like to do curls. You only live once what the _____ 3 sets 10 dips 50 push-ups 50 sit-ups with kids and CrossFit Kids WOD from yesterday Dumbell deadlifts OkieDB WOD Saturday 071222
CFWU x 3 (light pull-up and dips)
1 mile run

“Joshie” Modified

Complete three rounds for time of:

40lb (modified 30lb) Dumbbell snatch, 21 reps, right arm
21 L Pull-ups (modified bent knee/raised forward strict pull-ups)
40 lb (modified 30lb) Dumbbell snatch, 21 reps, left arm
21 L Pull-ups (modified bent knee/raised forward strict pull-ups)

**TIME = 36:03**

Follow-up training
3 sets 15 leg lifts
3 sets dumbbell curls (35lbs) 20 reps (10 ea arm) YES I went old school/retro and just wanted to remember what it is like to do curls. You only live once what the _____
3 sets 10 dips

50 push-ups
50 sit-ups with kids and CrossFit Kids WOD from yesterday Dumbell deadlifts

]]> By: Mark http://crossfitjenks.com/2007/12/22/december-22-2007/#comment-1333 Mark Sat, 22 Dec 2007 18:21:43 +0000 http://crossfitjenks.com/2007/12/22/december-22-2007/#comment-1333 52/m/209 I did modified "Joshie" I can't do dumbell snatches, even with 10lbs. I cannot get my arm vertical. There is something wrong with my shoulder. However I can get a barbell vertical for a barbell snatch. So I did 30lb. barbell full squat snatches. I could not do 126 pull-ups without assistance. I did 21 unassisted and all others with assistance. None were L-pull-ups. I did 21 sit-ups or 21 hanging leg raises along with each set of 21 pull-ups. So it was: 21x30lb dumbell squat snatches 21 pull-ups from dead hang 21 hanging leg raises 21x30lb dumbell squat snatches (actually dropped one of these and fell over. It was funny. I was going too fast. Re-set for every snatch after the fall from then on.) 21 assisted pull-ups 21 sit-ups 21x30lb dumbell squat snatches 21 assisted pull-ups 21 hanging leg raises 21x30lb dumbell squat snatches 21 assisted pull-ups 21 sit-ups 21x30lb dumbell squat snatches 21 assisted pull-ups 21 hanging leg raises 21x30 dumbell squat snatches 21 assisted pull-ups 21 sit-ups TIME: 1 hr. 20 mins. 10 sec. I think I know how to do a barbell squat snatch now. Only took me a 126 tries. 52/m/209
I did modified “Joshie”
I can’t do dumbell snatches, even with 10lbs. I cannot get my arm vertical. There is something wrong with my shoulder. However I can get a barbell vertical for a barbell snatch. So I did 30lb. barbell full squat snatches. I could not do 126 pull-ups without assistance. I did 21 unassisted and all others with assistance. None were L-pull-ups. I did 21 sit-ups or 21 hanging leg raises along with each set of 21 pull-ups. So it was:
21×30lb dumbell squat snatches
21 pull-ups from dead hang
21 hanging leg raises
21×30lb dumbell squat snatches (actually dropped one of these and fell over. It was funny. I was going too fast. Re-set for every snatch after the fall from then on.)
21 assisted pull-ups
21 sit-ups
21×30lb dumbell squat snatches
21 assisted pull-ups
21 hanging leg raises
21×30lb dumbell squat snatches
21 assisted pull-ups
21 sit-ups
21×30lb dumbell squat snatches
21 assisted pull-ups
21 hanging leg raises
21×30 dumbell squat snatches
21 assisted pull-ups
21 sit-ups
TIME: 1 hr. 20 mins. 10 sec.
I think I know how to do a barbell squat snatch now. Only took me a 126 tries.

]]> By: Breck http://crossfitjenks.com/2007/12/22/december-22-2007/#comment-1332 Breck Sat, 22 Dec 2007 15:11:12 +0000 http://crossfitjenks.com/2007/12/22/december-22-2007/#comment-1332 31/M/165 "Joshie" As Rx'd Time: 34:17 Note: On the L-Pull-ups I was able to keep my legs straight with heels above the butt with chin above the bar and full arm extension at the bottom; however, I can't hold the L position at the bottom for consecutive reps. My legs would fall at the bottom and I would have to reset the L postion before peforming another rep. This is a big weakness of mine that I need to work on. I don't know if you would call these true L-Pull-ups because my legs would drop out of the L position at the bottom. 31/M/165
“Joshie”
As Rx’d
Time: 34:17

Note: On the L-Pull-ups I was able to keep my legs straight with heels above the butt with chin above the bar and full arm extension at the bottom; however, I can’t hold the L position at the bottom for consecutive reps. My legs would fall at the bottom and I would have to reset the L postion before peforming another rep. This is a big weakness of mine that I need to work on. I don’t know if you would call these true L-Pull-ups because my legs would drop out of the L position at the bottom.

]]> By: danny http://crossfitjenks.com/2007/12/22/december-22-2007/#comment-1331 danny Sat, 22 Dec 2007 13:32:03 +0000 http://crossfitjenks.com/2007/12/22/december-22-2007/#comment-1331 34/M/225 did a modified "Joshie" 15 DB snatches w/ 20# right arm 15 knees to elbows 15 DB snatches w/ 20# left arm 15 knees to elbows 3 rounds in 28:35 today was my last workout @ crossfitjenks until after the new year. I will be a road warrior til then! i'll post what workouts I do on the road though. merry christmas everybody! congratulations to Trent and Tori! 34/M/225

did a modified “Joshie”

15 DB snatches w/ 20# right arm
15 knees to elbows
15 DB snatches w/ 20# left arm
15 knees to elbows

3 rounds in 28:35

today was my last workout @ crossfitjenks until after the new year. I will be a road warrior til then! i’ll post what workouts I do on the road though. merry christmas everybody!
congratulations to Trent and Tori!

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