Apr 16 2010
April 16, 2010
Friday 100416
“J.T.”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Post time to responses.
Compare to October 21, 2009.
The 9:00 am class this Saturday, April 17th will be canceled! The 10:00 am class and 11:00 am Free Introductory class will still be offered.
Samuel’s back home from boot camp and it is time to party! This Saturday, April 17th at 1:00 pm Samuel & Kelsey would like to invite everyone to their home for some good food and ultimate frisbee! Chicken and burgers will be provided so all you need to bring is a side dish (Paleo/Zone). R.S.V.P. Kelsey at crossfitrockstar@gmail.com.
Thank you to everyone who has already made a donation to The American Lung Association’s Fight for Air Climb! We have almost reached our goal of $1,000! If we raise $1,000 all 10 of our team members will be able to compete this Saturday. If you would like to help us reach our final goal, please click here to make a donation.
We still need a couple of ladies to step forward and join the CFJ affiliate team for regionals. If you are interested please respond to ginnyk@alumni.oc.edu.
CrossFit Journal
CONGRATS Ginny!! : ) woo hoooooo!
J.T. as rx’d: 11:44
WOD: 13:20 heavily modified
as rx’d 11:27
Ginny – that is awesome – I loved the dance too!! Congratulations!
Affiliate Team Tryout Info:
If you are interested in trying out for the affiliate regional team, tryouts will be held Saturday, April 25th. WOD’s will be announced at 8AM. First heat at 8:30AM and second heat (if needed) at 9AM. You will have a break and the second WOD will begin at 10:30AM.
A few things:
1. If you are going to be out of town or unavailable on Saturday morning don’t worry! We will work with you. Get with Kody to find a time during the week to do the tryout. He is available almost anytime and will be running the tryout, morning, afternoon or night. The beauty of med school being over… His email is kody.king@okstate.edu or call him 918-361-7282. You can always go through me as well.
2. If you are competing as an individual at the Regional you can still tryout for the team. All those who tryout will be ranked and top available people will be sent to the Regional and after qualifying the top available people will be sent to The Games.
3. This is going to be FUN! I really hope all available people will consider trying out. We will have a very strong team. The Regional is May 29th and 30th in Forth Worth, Texas.
I’m happy to answer any questions you may have! Get excited!
Ok, I meant Saturday, April 24th.
Sorry!
Ginny, I can only imagine the excitement. Perfect celebratory dance as well!
Power Clean
5 @ 85
3 @ 115
2 @ 135
2 @ 155 (PR)
1 @ 165 (PR)
2 @ 170 (PR)
Pwr C&J 170 (PR)
JT
21-15-9
HSPU (used abmat + mousepad for first 21, then two abmats for 15-9)
Ring Dips (purple band bar dips)
Pushups
27: xx
last time doing JT, did 25# shoulder press, green band bar dips, and knee pushups @ 21:xx.
“J.T.”
21-15-9 reps for time of:
Handstand Push-ups (Shoulder press w/ 20lb dbs)
Ring dips (Reg dips- some w/ purple band)
Push-up
Very modified…but still felt the burn.
Time: 22:34
I love this video Ginny! Congratulations!!
***Also, any of you that aren’t “early” morning people and hate to wait till evening, come tryout the 9:30am class! It’s AWESOME!
Ginny. That video was great! Congrats on your first MU and what dance moves!
I second Nicole’s mention of the 930 class being *the best*. Second time I’ve been to it, and I love it!
Ginny, what a great accomplishment. I see Dancing with the Stars in your future. Congrats.
Power Clean
5 @ 85
3 @ 105
2 @ 110
2 @ 115
1 @ 120
1 @ 125
1 @ 130 (PR)
failed @ 135
JT
21-15-9
HSPU (first 25 strict; remaining 19 kipping hspu)
Ring Dips
Pushups
28:30
*Total muscle FAILURE!! Really glad we don’t need are arms for the stair climb tomorrow
Some of this Ginny already wrote. I wanted to post again for some clarification, but mostly for emphasis.
The goal of the Affiliate Cup is to find “The World’s Fittest Gym”. We have a ton of great athletes so lets send an awesome team to regionals.
1. After talking with Breck today, the times for next Saturday 4/24 will end up being a little different. Plan on being there at 8AM we will start WOD 1 @8:15, and we will start WOD 2 @12:15. If you need to do WOD 2 earlier than that, there will be time.
2. There will be 2 WODs as well as a max load/max attempt that will be completed any time in between WOD 1 and WOD 2.
3. These will be workouts that everyone should and will be able to finish in the allotted time.
4. Even if you have no plans to be on the team, tryout. This will be FUN to participate in and FUN to watch.
5. We also need people to JUDGE. So if you are not participating but want to watch/judge please do so.
6. If you are not going to be able to make it but want to tryout, CONTACT ME! We will work something out. kody.king@okstate.edu or 918-361-7282
7. If you have any questions, CONTACT ME! kody.king@okstate.edu or 918-361-7282
8. Finally, if only to get your minds turning, this is what Saturday 4/24’s events will look like:
8:15 WOD 1 Plate Farmer 10 min limit
9-12 MAX Max Attempt/Max Load 3-ish hr limit
12:15 WOD 2 Murphette 20 min limit
The Smurfs had a Smurfette so Murph has a Murphette
We have had a lot of people contact us about trying out.
Some that NEED to haven’t contacted us.
I might have to start calling people out soon.
Congrats Ginny!
Power clean to 195
WOD 12:33
not as rx’d but good to be back in gym
“J.T.”
21-15-9 reps for time of:
Handstand push-ups (Head to floor)
Ring dips
Push-ups
As Rx’d
Time: 9:05
Squat Clean
2×85
1×105
1×125
1×135 (PR)
1×140 (PR)
1×145 FAIL…but I’ve got it.
J.T
I did the 21′s as Rx’d. Big accomplishment with the HSPU’s! Shoulder was bothering me a bit so I quit after the 21 round. It took me about 11:30 to do the first round. Denver was finished with the entire WOD when I started my push ups. Boo.
You guys didn’t know I had sweet dancing skills did you? I bring those out for special occasions….or whenever I want to embarass Kody.
I did it again. That last Kody post was really from me…Ginny. Sheesh.
I did it again. That last Kody post was really from me…Ginny. Sheesh
Power clean = 185# but with very bad form
WOD 15:55
Modified the HSPU by placing a 6″ platform on the floor. %minutes faster than in late December.
Squat Clean
225 (PR)
J.T. = 16:??
First 13 HSPU as Rx’d
“JT”
as rx’d 13:33
power clean 205 (pr)
Way to go Ginny…you look as if you’ve been doing muscle-ups your whole life. The dance however, wasn’t as graceful…just joshing.