Keeping a workout journal is a great way to track your fitness progress.
4 thoughts on “November 17, 2007”
OkieDB
Okiedb Michael WOD
Outstanding, Awesome, Stellar, Fabulous, and Commendable Job Coach Berry. I know this has been a goal of yours and it is a frickin hell of an accomplishment. Congrats!!!! SUB 3 minute FRAN Spectacular
Mark, Jim, Jeff, and David you all are some hardcore animals that just won’t quit training. Way to go.
OkieDB Saturday 071117
800 meter run slow for warm-up
CFWU x 3 @15 reps
“Michael”
Three rounds for time of:
• Run 800 meters
• 50 Back Extensions (Full Rom on GHD)
• 50 Sit-ups (Full ROM on GHD for the 1st 2 sets, last set 50 military sit-ups)
Time = 30:29
Follow up/APFT Practice
25 ring dips
50 ring push-ups
100 regular push-ups
I used a smaller box to do jumping pull-ups making them almost like the real thing (or so Breck says)…. either way, they were ALOT harder than my normal JPU, and this is where I lost most of my time. I think if I start doing it this way I could possibly be able to do some kipping pretty soon… hopefully : )
Also, working my way to the 65lb thruster, I think I will attempt it next time “Fran” comes around!!
Okiedb Michael WOD
Outstanding, Awesome, Stellar, Fabulous, and Commendable Job Coach Berry. I know this has been a goal of yours and it is a frickin hell of an accomplishment. Congrats!!!! SUB 3 minute FRAN Spectacular
Mark, Jim, Jeff, and David you all are some hardcore animals that just won’t quit training. Way to go.
OkieDB Saturday 071117
800 meter run slow for warm-up
CFWU x 3 @15 reps
“Michael”
Three rounds for time of:
• Run 800 meters
• 50 Back Extensions (Full Rom on GHD)
• 50 Sit-ups (Full ROM on GHD for the 1st 2 sets, last set 50 military sit-ups)
Time = 30:29
Follow up/APFT Practice
25 ring dips
50 ring push-ups
100 regular push-ups
52/m/210
Did CFWU
Did modified “Michael” because of hamstring injury
Did stationary bike for 6 minutes each round instead of run.
TIME: 38:44
“Michael”
As Rx’d
800’s done outside on road.
Time: 21:45
Used the Ab Mat that OkieDB donated to CrossFit Jenks. It put my abs to the test! Thanks OkieDB!!
Impressive OkieDB on your 2 sets of GHD sit-ups! I did do military sit-ups but haven’t yet attempted “Michael” using GHD sit-ups.
“Fran” modified
Three rounds, 21-15-9 reps, for time of:
58lb Thruster
Pull-ups (jumping)
Time: 14:47
I used a smaller box to do jumping pull-ups making them almost like the real thing (or so Breck says)…. either way, they were ALOT harder than my normal JPU, and this is where I lost most of my time. I think if I start doing it this way I could possibly be able to do some kipping pretty soon… hopefully : )
Also, working my way to the 65lb thruster, I think I will attempt it next time “Fran” comes around!!