Dec 23 2007
December 23, 2007
Sunday 071223
Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps
Post time to comments.
CrossFit Jenks will be closed Christmas Eve, Christmas Day, New Year’s Eve and New Year’s Day. Nicole and I wish you all a safe and Happy Holiday!
hey breck and nicole its austin i just wanted 2 say merry christmas
Twas the night before Christmas,
And all through the house,
Not a crossfitter was stirring,
Not even their spouse.
All snug in my bed,
There I did lay,
Hoping for a good night’s sleep,
And a well earned “rest” day!
When out in the garage gym,
Arose such a clatter,
I sprang to my feet,
To see what was the matter.
I ran down the hall,
And into the gym,
There stood St. Nick,
It really was him!
He was dressed all in red,
With his Santa suit on,
But something was different,
His belly was gone!
He wasn’t chubby or plump,
In fact a ripped old elf,
He laughed as I stared,
And said “i’ve crossfitted myself!”
He left a few presents,
Then gave me a nod,
And asked if before he left,
” could I do today’s WOD!”
He sat down his big bag,
And went straight to his work,
Squat cleaned 135,
Finished with a Jerk!
Then he dropped the bar,
Out in front of his toes,
Ran to a station,
And with pull-ups he rose!
“Santa!” I said,
“your quite a fit man!”
He replied “this is nothing,”
“you should see me do ‘FRAN’!”
When he was finished,
He posted his time,
Jumped in his sleigh,
And away he did climb.
But I heard him exclaim,
As he drove out of sight,
“Merry Christmas to all,
And keep those Abs tight!”
That was great Danny, I loved it!!!
Merry Christmas and Happy New Year!!
Danny, FANTASTIC job with the poem! Loved it. Shared it. Thanks for writing.
I modified the WOD
Did 115lb. bench press
Today was the first time I have ever rowed for a WOD.
I did 3 rounds 500m row and 30 reps bench press at 115lbs.
TIME: 28:41
Jumped rope for 8 minutes.
Did some shoulder presses, pull-ups, dips,
Ran 5k
where are the Dec. 21-22 ZONE posts?
F/25/127
Practiced some kipping pull-ups to warm-up. I think I have the swing down, now I just have to get my chin to the bar! : )
Modified WOD:
Complete 3 rounds for time of:
Row 500 meters
(1/2 BW 65lb) Bench press, 30 reps
Time: 21:52
31/M/167
“WOD”
Bench Press: 170 lbs
Time: 19:46
Great poem Danny!
Danny, you are the POET That DID KNOW IT. That rocks and I am still smiling. Thanks for giving me such a grin. I will save and read this on a continual basis. Mark you train a lot. That 5k run makes me feel lazy. You are an Animal. Trainer Breck and Nicole awesome WOD times and keep on kippin. The Zone is looking nice Coach Berry. I know when I was a Zoner it was similar to what you were saying for me also, you can actually feel it and feel better. Hard to explain. The Christmas Cake and Coffee I am getting ready to partake in after this post is no where close to the Zone right now. Coach Berry did you see HQs WOD. It is the same guy you battled. Great Job Jenk’s CrossFitters.
Okie DB WOD Sunday 071223
Was limited on a C2 rower today and a bench press at the same location; so, I knocked out an Army WOD I developed which I find to be pretty effective. If you’re ever bored give it a try. It is a good gut check.
Complete FOUR rounds of the following for TIME:
800 meter Run
25 body weight Bench Press
25 body weight Deadlifts
25 military Sit-Ups with 10lb plate behind head
It works out pretty good because you end up running two miles and knocking out 100 reps of exercises. I believe it really helps you get ready for the Army’s Physical Fitness Test as well as adhereing to CrossFit fundamentals.
OkieDB’s Army WOD today: Weighed 174 lbs
Complete Four rounds of the following for TIME:
800 meter Run
25 body weight Bench Press (175lbs)
25 body weight Deadlifts (used 185lbs easier to load with weights I had)
25 military Sit-Ups with 10lb plate behind head
TIME = 36:44