Jul 30 2008
July 30, 2008
Wednesday 080730
“FRELEN”
3 rounds for time of:
Run 800 meters
Kettlebell swing, 21 reps (Men 55 lbs, Women 35 lbs)
Thruster, 21 reps (Men 95 lbs, Women 65 lbs)
21 Pull-ups
Post time to responses.
Jul 30 2008
“FRELEN”
3 rounds for time of:
Run 800 meters
Kettlebell swing, 21 reps (Men 55 lbs, Women 35 lbs)
Thruster, 21 reps (Men 95 lbs, Women 65 lbs)
21 Pull-ups
Post time to responses.
As Rx’d
30:25
52/m/190
my workout from yesterday. I am late posting it.
Did CFWUx3
Did Back squats
21×95 lbs.
15×95 lbs.
9×95 lbs.
Did Shoulder Press
50×45 lbs. (broken up, but as fast as I could)
Did Deadlift
10×135 lbs.
5×185 lbs. (hamstring is still tender, but trying to give it a little work daily)
Did SumoDLHP
10×65 lbs.
10×85 lbs.
Ran 2 miles on treadmill at 0% incline
“FRELEN”
3 rounds for time of:
Run 800 meters
Kettlebell swing, 21 reps (Men 55 lbs, Women 35 lbs) I used 55 lb Dumbbell
Thruster, 21 reps (Men 95 lbs, Women 65 lbs)
21 Pull-ups
Time: 23:13
I just wanted to say great job to everyone on the workout this morning and a big thank you to my wife Nicole for running the class so I could join in on the fun! Also I have really enjoyed having OkieDB join us for some classes while he is home on leave from Iraq! OkieDB, you are a great instructor and motivator and I wanted to say thanks for assisting with the classes!
The Berry duo pair up again to put a hurt on us. This work out was painful, but felt great to complete. Thanks again to Captain Berry for joining us one more time and lending his expertise and encouragement…he’s the man.
I pulled a Breck and chipped my tooth doing the second round of thrusters…
“FRELEN”
3 rounds for time of:
Run 800 meters
Kettlebell swing, 21 reps @ 45 lbs
Thruster, 21 reps @ 75 lbs
21 Pull-ups
28:46
Looks like an awesome challenge. I will try to get to class early tonight so I won’t run over into the 6:30 class. I’m sorry to have missed OkieDB. You are an inspiration to all of us.
Awesome job to all the guys this morning AND Jaime!!! This WOD took a ton of heart and motivation to complete! I was very impressed by everyone’s performance today. Great job!
OkieDB- I hope to see you again one day this week for another workout! We have been so honored to have you with us at the gym this week. We look forward to the future when you can be here DAILY… more often at the very least. : )
“FRELEN”
3 rounds for time of:
Run 800 meters
Kettlebell swing @ 40 lbs (reps of 21-15-9)
Thruster @ 75 lbs (reps of 21-15-9)
Pull-ups (reps of 21-15-9)
24:47
I wish we woudl have made it this morning! We’ll be there this afternoon ready to go. I’m using this time to pump myself up for what I’m sure it going to kick my butt!
“Frelen”
26:02
Great job Nicole! You are an awesome Coach and get better each and every day.
OkieDB, it was an honor to finally meet you, and have the opportunity to train with you. I love your passion and know our country is being represented well because of “trained killers” like yourself.
Can’t wait to get back in the gym…
I have a nasty case of poison ivy… but my training camp was awesome. Oregon is a beautiful place but it was a little cold in the mornings.
I don’t really have a desire to post my time on this one (blah), but I wanted to thank OkieDB for everything he’s done and continues to do both here and abroad.
I always look forward to working out with you and was glad to see you there this morning.
On the WOD, it was a tough one for sure. I had to scale it and still took a little over 28:00. That’s as much as I’m going to say. LOL
Breck: Do you have a 2 lb kettle ball and a 4 lb bar I can use tonight?
“Crossfit Total”
many warm up lifts then,
Squat,
1 @ 275
1 @ 285
1 @ 305 (PR)
Shoulder press,
1 @ 105
1 @ 115
1 @ 135 (PR)
DL,
1 @ 275
1 @ 300
1 @ 315 (PR!)
Total: 755! New PR by about 50 lbs.
Danny: I know you hate to miss tonights workout. It is tailored for you. But, it looks like that Florida sunshine is working. Keep up the PR’s!!
52/m/190
Today’s workout below (as I already posted my yesterday workout at the top):
I did a light CFWUx3 with assisted pull-ups and assisted dips
Did modified “Frelen”
Ought to be called “Frankensteinellen” because it is a monster.
I did 45lb. dumbell swings and 70lb. thrusters. I did 21 reps each round on all three exercises. Did the running on treadmill at 0% incline.
My time: 47:50
Congrats to Danny on the PR’s. Danny, you seem to have no limits to how strong you are going to get. My gains are sloth-like compared to yours. Seeing your numbers keep going up keeps me motivated to try and get another pound loaded on the bar.
Sounds like OkieDB was in the gym for “Frelen”, but I did not see a time for him. He probably crushed it and did not to embarass the Crossfit Gods.
Congrats to everyone else on their “Frelen” times, which seemed to be about half of mine.
Javier, lifting with your teeth is badass. I am in awe.
This lookes like a tough one some impressive times.
Greetings CrossFit Jenks Crew,
I just wanted to give all of you a superb shout out and say while today’s “FRELEN” WOD was great and challenging; I most admired and appreciated the great bunch of CrossFitters that dug deep and slapped Frelen upside the face like she was Frankenstein. You are a wonderful Crossfit Jenks Crew! The beauty of working out with good folks and the robust dynamics involved in group workouts (increased intensity, intestinal fortitude, and increased learning curve, yet alone competition) puts Crossfit Jenks WODs on the top of my regular To Do List!
The kind words are well received, but you all are great Americans and I eagerly anticipate our next work-out. Perhaps on our next Date I will have a little more in the tank for Bad Boy Breck and Ludicrous Loren and all the other Crossfit Jenks animals that are improving and PRing daily. Keep Up the good work and keep on CrossFitting. Train Hard, Train Smart, Train to Survive!
PS. Nicole thanks for the coaching, timing, and motivation when I was borderline respiratory and cardiac arrest. It made me bust out more thrusters in a desperate time of need. Thank you!
OkieDB FRELEN as RXd 26:20
OkieDB 5 km row = 20:53 Was hoping to get sub 20min but I must confess I felt FRELEN!
Off to mow the yard for Time 3, 2, 1, GO
OkieDB out
“FRELEN”
3 rounds for time of:
Run 800 meters
Kettlebell swing, 21 reps (Men 55 lbs, Women 35 lbs)
Thruster, 21 reps (Men 95 lbs, Women 65 lbs)
21 Pull-ups
As Rx’d for women!!!!
Time: 33:55
Nicole: AWESOME. You smoked the time you told me you wanted to beat. Way to push it.
Nicole! Super job whipping “Frelen”
I sure miss something special not being part of a group like you and Breck have going there in Jenks. I hope the contagion continues.
3 rounds for time of:
Run 800 meters
Kettlebell swing, 21 reps 25 lbs
Thruster, 21 reps 55lbs
21 Pull-ups
Time: 34:33
Awesome job 6:30PM crew! Nicole and Jessie you both were awesome. Thanks for pushing me! Needless to say, I slept like a baby last night and I’m feeling it this morning.