Mar 04 2009
March 4, 2009
Wednesday 090304
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep pull-ups
Post number of pull-ups completed for each round to responses.
Compare to November 22, 2008.
Just a reminder, there is no longer a 7:30pm class on Wednesdays. The 7:30pm classes are now on Mondays and Thursdays.
CrossFit Journal
Nice planned WOD Coach!
Wednesday 090304
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep pull-ups
OkieDB as RXd
1st rd = 18
2nd rd = 18
3rd rd = 15
4th rd = 15
5th rd = 12
6th rd = 12
Total pull-ups = 90
Good Luck and Intensity CFJ CrossFitters on breaking 100.
Train Hard, Train Smart, Train to Survive! OkieDB Out
Here at work they promote a wellness program that is in association with the Cooper Clinic in Texas. They e-mailed us an interesting article on kettlebells. Thanks Coach Breck for introducing me to kettlebells:
Kettlebell Training
Back to Articles
03/03/2009
You may have noticed an ancient looking piece of equipment on the weight floor. What looks like a cannonball with a protruding handle is actually one of the oldest strength training tools that’s still in use today. Kettlebells, as they are called, date back to 1704 and were primarily used by the strongmen of Russia. Prior to the cast iron kettlebells of those days, ancient Greek Olympians used kettlebell-looking equipment made of stone to train their bodies.
Benefits of Kettlebell Training
Despite the massive evolution in strength and conditioning equipment, the results delivered by kettlebells are undeniable. It is argued that there is not a single piece of equipment that develops muscular strength better than the kettlebell. It delivers the extreme all-around fitness that Americans crunched for time have long desired in a fitness regimen.
Through the design of a thick handle, unbalanced center of mass, and compact design, a kettlebell trains the body through a process of stability, resistance, functionality, and versatility. This removes the need for barbells, dumbbells, medicine balls, grip devices, and some cardio equipment. The dynamic loading performance executed during kettlebell training develops the hip thrust unlike any other training tools. It requires you to perform traditional, full-body movements. Whether you want to jump higher, kick or punch harder, or run faster developing the hip thrust is key to your success.
With the implementation of kettlebells in your fitness program, your training becomes more functional and therefore more useful in your day-to-day movement and sport-specific movements. This type of training helps the body learn to work as one unit–each part linked to one another. Involving multiple muscle groups at once, kettlebell training grants noticeable changes in the body more quickly than traditional isolated movements. Benefits range from adding more strength without the added bulk to providing mobility and range of motion improvement, which leads to fewer injuries.
Kettlebell training can get you in the best shape of your life.
Kettlebell Training Program at Cooper Fitness Center
When beginning a new kettlebell regimen it is important to train with a certified kettlebell trainer. This type of exercise requires body awareness and is different than most people’s current fitness program. Without the proper teaching of form and alignment, you could injure your joints, back, and neck.
Laura Alton, a Cooper Fitness Center personal trainer, is a Russian kettlebell certified instructor. She provides small group and one-on-one training. Whether you want to improve your overall strength or acquire a more muscular definition, the benefits of kettlebell training are ideal for women and men, both young and old.
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep pull-ups
OkieDB as RXd
1st rd = 20
2nd rd = 20
3rd rd = 20
4th rd = 20
5th rd = 20
6th rd = 27
Total pull-ups = 127
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep pull-ups
OkieDB as RXd
1st rd = 15
2nd rd = 15
3rd rd = 15
4th rd = 12
5th rd = 11
6th rd = 07
7th rd = 06
Total pull-ups = 81
Andy
To All Interested:
This is an e-mail that we received from Jason Boag from Crossfit Oklahoma City- anyone who is interested in carpooling up and participating in the workout please let us know. I think it will be a great time and some good competition for those of you planning to compete in the Regional Qualifiers!
“I wanted to invite you guys and any of your friends/family/athletes
down at the end of the month for a team based WOD here at the gym.
We’ll BBQ and beer after the WOD for the rest of the afternoon. WOD is Sunday March 29th
and will start at 12pm.
WOD is TBA and I welcome any input for it…”
Shoot me an e-mail if you guys are interested. Happy training!
Jason
What is the date Nicole?
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep pull-ups
as RXd
1st rd = 27
2nd rd = 20
3rd rd = 20
4th rd = 20
5th rd = 15
6th rd = 26
Total pull-ups = 128
Yeah, I am game to go just let me know when and I will see if I can make it.
Nicole- They can’t read your writing.
WOD is Sunday March 29th
and will start at 12pm.
53/m/190
Did “Barbara”
5 rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats. 3 min. rest between ronnds.
Times: 9:13, 8:50, 9:55, 11:17, 11:57
Okie DB- Great to see you posting again.
Great pull-up numbers on “Nicole” everyone.
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep pull-ups
1st rd = 30
2nd rd = 25
3rd rd = 25
4th rd = 25
5th rd = 25
6th rd = 28
Total pull-ups = 158
Mark,
…. : )
I actually did forget to post the date originally. I went back in and edited my comment. Thanks for the support though!
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep pull-ups
123 total pullup
Beer and BBQ? Thats a no brainer…….Count me in!
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep pull-ups
1=20
2=18
3=17
4=16
5=17
6=20
108 total pull ups
Sunday March 29th is the only day I CAN’T go. BOO! New casino opens that day…
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep pull-ups
1=23
2=20
3=20
4=20
5=23
6=21
7=5
Total pull-ups=132
My lats feel like poo…
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep pull-ups
5 Rounds
50 Pull-ups