December 2007

December 31, 2007

Monday 071231


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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* We are closed today but will be offering 2 classes (10:00am and 12:00pm) on New Year’s Day.

December 30, 2007

Sunday 071230

5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions

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Nicole and I decided that we should start the New Year off right by offering 2 classes on New Years Day. On January 1, 2008 we will have a 10:00 am class and a 12:00 pm class. We have designed a workout specific to the New Year. The workout will be as follows:

500 Meter run

30 Pull-ups

30 Thrusters

30 Sit-ups

30 Push press

30 Walking lunge steps

30 Kettlebell Swings

30 Deadlifts

30 Squats

30 Push-ups

30 Sumo deadlift high pull

30 Box jumps

30 Burpees

This workout consists of 12 different exercises with 30 reps which represent the 12 months of the year and a total of 360 reps that represent the days of the year. I bet your saying there is 365 days in the year. Well that is where the 500 meter run comes in. It represents the remaining 5 days.

If you plan on attending a class please e-mail Breck or post in responses which class you will be attending. Thank You.

December 28, 2007

Friday 071228

Run 5K

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Breck and I would like to give a big thanks to Captain Dennis R. Berry, (aka “OkieDB”), for his dedication to serving this great nation and making it possible for us to enjoy the everyday freedoms that we sometimes take for granted. OkieDB is a remarkable soldier, family man and friend. He has been a tremendous help for us here at CrossFit Jenks. In more ways than one he has shown his dedication and passion for health and fitness. From his daily detailed posts, constant motivation, and the exciting, well planned classes that he has instructed. We would like to thank you, OkieDB, you are an inspiration to us all! We look forward to your posts and photos (we’re expecting one of you in your CrossFit Jenks t-shirt at one of Saddam’s palaces)! We wish you a safe trip and expeditious return home. And Remember, “Train Hard, Train Smart, Train to Survive!”

CrossFit Jenks Out

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