Monday 080616
For time:
“Malicious”
30 Thrusters (Men 95lbs, Women 65lbs)
30 Pull-ups
30 Kettlebell Swings (Men 55lbs, Women 35lbs)
30 Push-ups
30 Sit-ups
30 Burpees
30 Push Press (Men 95lbs, Women 65lbs)
30 Knees to elbows
30 Wall ball shots (Men 20lb ball, Women 12lb ball)
30 Double Unders
Post time to responses.
Here is a sneak peak of one of the exercises that will be in this weekends competition at the Berry Farm!
Hello Hardcore Jenks CrossFitters,
Coach Berry I do not believe I will be able to make it to your awesome competition, but boy I sure wish I could. Sorry, maybe next time. A couple of work issues for that date! What a great idea/event that has team building, CrossFit Jenks family getting together, a free workout on some beautiful country, and chow to boot. Man I wish I could be there. I will try and get Shannon and Julie to compete and come out. I know I would get smoked but it would be a great workout and time. I hope everyone enjoys.
I will do everything I can to come and knock out a couple WODs with some of your classes at the end of July or beginning of August if R+R works out. My fingers are crossed for R+R.
I am also going to try and perform “MALICIOUS” on Wednesday morning, if feasible and I get to perform. I will post my results. I am curious to see the times of this event. It will be nice to go after you and your crew so I can have a few times to go against. As you know I try and knock out my WOD a day back due to the time difference. I hope to post tomorrow’s WOD for you if feasible and I get to perform. Once again I hope to hear about the competition and get together. Train Hard, Train Smart, Train to Survive! OkieDB out
MON 16 JUN WOD
5k Run 5 K TIME = 24:11 Random on treadmill, hilly and harder than I thought.
Little leg fatigued going straight into the WOD after all the hills the computer threw at me. Performed all back to back as fast as I could reset and load plates with no break.
Overhead squat 1-1-1-1-1 reps Max Wt = 125lbs
Front squat 1-1-1-1-1 reps Max Wt = 185lbs
Back squat 1-1-1-1-1 reps Max Wt = 295lbs
Follow-Up TNG
For TIME
33 OHS @45 lbs, 33 Front Squats @65lbs and 33 Back Squats 95lbs TIME = 7:22
Okay! Day 1 of the 4 week Zone Challenge.
My zone Rx is 19 blocks per day.
5 blocks @ breakfast, lunch, and dinner and a couple of 2 block snacks.
Here’s a simple 5 block recipe I came up with,
Chicken Salad:
5 oz. Chicken
1/2 C. Blueberries
1 stalk Celery
2 Apples
2 Tbsp. Light Mayo
1/8 tsp. Black pepper
For the ladies on 3 blocks, go with 3 oz. Chk.,1 apple, and 1 1/2 Tbsp. Mayo. Everything else the same.
Chop it all into like sized cubes, toss well with mayo and add 1/8 tsp. Black pepper, salt to taste. Serve it straight up or on lettuce. Simple, Clean, and Zone perfect.
I am excited about the results to come from me and everyone else giving this a shot. If anyone has questions or suggestions, catch me CFJ later!
52/m/190
Did CFWUx3
Did yesterday’s main Crossfit WOD of OHS, Front Squat, Back Squat 1-1-1-1-1 for all three.
Did OHS 45-55-65-80-65
The 80lb. lift ties my PR. I would like to try heavier, but I can’t drop weights where I lift, so for safety I will just hold at this max ‘til I feel absolutely sure I won’t screw up something heavier.
Did Front Squat 1-1-1-1-1
115-135-145-160-145
160 is NEW PR!
Did Back Squat 1-1-1-1-1
165-175-185-190-145
190 is NEW PR!
Did dumbbell shoulder press
5x25lb. dumbbells
5x20lb. dumbbells
10x15lb. dumbbells
CFJ Zone Challenge!
F/26/130
12 Block Daily Intake
Alrighty… this is a delicious zone breakfast recipe that I copied from the CF Santa Cruz website. It’s a nice change from my usual 3 block breakfast shake and makes 3 servings which comes in handy for a snack or a few days worth of breakfast food!
“Pour 1/2 cup of oatmeal (I use steel cut) into 2 cups of boiling water and stir. As the oatmeal begins to thicken, turn the heat down to low and let simmer, stirring frequently. About 20 minutes in, when the oatmeal is becoming soft and thick, add vanilla extract and pumpkin spices to taste, 1/2 an apple sliced up, 2/3 of a sliced banana and 1 cup of Pacific brand low fat almond milk. Simmer and stir until it is the consistency you like. The whole thing adds up to about 9 carb blocks. I usually pour it straight into 3 measuring cups to create 3 equal 3 block portions. I eat one portion hot and put the other two into Tupperware after it cools, and then refrigerate. I like to add my fats for the meal on top in the form of toasted pecans pieces from Trader Joe’s (6 g of the pecans is 3 blocks of fats at the 1.5 g fat measurement per block), but keep in mind that there are fats in the almond milk (4g per cup) and the eggs if you eat whole eggs on the side as your protein. I like using the almond milk in the oatmeal because I can count it as a carb instead if a protein like in the case of milk. It makes the oatmeal way creamier and sweeter! If you are really craving something sweet, sub raisins for some of the fruit. Check the label for the exact amount as you don’t get very many!”
ALSO!! We will be doing some max rep fundamental exercises (push-ups, sit-ups, squats, etc.) and a one mile run on Wednesday as a way to measure progress during our 4 week CFJ Zone challenge! Those of you who aren’t as keen on the running can do a 1000 meter row for time. We encourage anyone and everyone to participate in the challenge and post their recipes, daily meals and zone block intake to the responses!!
Hey guys- for breakfast I ate the normal boring 2 whole eggs scrambled with one slice of cheese, a piece of toast with peanut butter, and 1/4 cup of blackberries. Your recipes sound delicious and I promise to get some more interesting and flavorful ones up here. Also that sneak peek looks like some wall balls or something. Thanks for starting this – its a great support system! See ya’ll on Tues!
For time:
“Malicious”
30 Thrusters (75 lbs.)
30 Pull-ups
30 Kettlebell Swings (55 lbs.)
30 Push-ups
30 Sit-ups
30 Burpees
30 Push Press (75 lbs.)
30 Knees to elbows
30 Wall ball shots (20 lbs.)
30 Double Unders
time: 22:10
Great WOD Tim! You came up with some good stuff Bro!
Got home and ate my 5 block dinner, spinach salad with chicken, oranges, nuts and asian dressing. That put me at 19 blocks. Day one down.
52/m/190
Got off work early today, and realized that I could pull off the main Crossfit WOD for today at my house since it only involved
50 sit-ups
50 double unders (I subbed 200 singles)
50 sit-ups
50 walking lunges
50 sit-ups
50 burpees
50 sit-ups
My time: 24:45
I think the burpees took 23 minutes, and I did the rest in 105 seconds. Just kidding, but it seems like it. Instead of weighing 190, I always feel like I weigh 250 when it comes to burpees.
Tomorrow is my last day of work ’til August 1st. It is okay to be envious.
Great job Danny, Brandon and rest! With bringing up the rear again the adult beverage is on me Saturday-I earned it!
Great WOD Tim!! That was my first workout to do all kipping pull-ups : )
For time:
“Malicious”
30 Thrusters (Men 95lbs, Women 65lbs)
30 Pull-ups
30 Kettlebell Swings (Men 55lbs, Women 35lbs)
30 Push-ups
30 Sit-ups
30 Burpees
30 Push Press (Men 95lbs, Women 65lbs)
30 Knees to elbows
30 Wall ball shots (Men 20lb ball, Women 12lb ball)
30 Double Unders
AS RX’D!!!
TIME: 39:32
For time:
“Malicious”
30 Thrusters (Men 95lbs, Women 65lbs)
30 Pull-ups
30 Kettlebell Swings (Men 55lbs, Women 35lbs)
30 Push-ups
30 Sit-ups
30 Burpees
30 Push Press (Men 95lbs, Women 65lbs)
30 Knees to elbows
30 Wall ball shots (Men 20lb ball, Women 12lb ball)
30 Double Unders
As Rx’d
Time: 17:56