Clean and jerk (Men 135 lbs, Women 95 lbs) 30 reps
Post time to responses.
7 thoughts on “April 11, 2008”
OkieDB
Greetings CrossJenks CrossFitters,
First and Foremost outstanding job across the board. While I have not been able to check the site that often, sure enough when I do I see 5k run PRs, I see 300lb club deadlifts, I see PRs on BenchMark Dates with the Ladies, I read about people now knocking out five kipping pull-ups, I hear about the lbs melting away, I notice people are trapped in the Zone, I even realized some people gain ideas and confidence through ingestion of agave in large amounts, but most of all I see an ever present commitment and dedication to CrossFit consistency and overall health, fitness and well-being. I can only say “very impressive.” I am scared to come home and train with the CrossFit Jenks Cult this summer. Some of you, if not all of you, will be handing me my A!! I am terrified with trepidation as I have not been able to be that consistent, but the last week and some change I have been able to get some.
Please keep up the excellent hard work, commitment, and CrossFit growth, heck tell a buddy or family member and get them going, as I see great things coming out of your lives as well as your cult/family. Let them enjoy and benefit from this life changing experience. Keep on keeping me motivated! Train Hard, Train Smart, Train to Survive! OkieDB Out
I have to work a day back:
THUR 10 APR 08
OkieDB’s date with KELLY @ 25:27
Five rounds for time of:
Run 400 meters
30 Box jumps (24 inch box)
30 Wall Ball shots (20lb ball) had to modify to 35lb barbell plate thrusters
FRI 11 APR 08
Deadlift 1-1-1-1-1-1-1-1-1-1 reps
1 = 275
1 = 315
1 = 365 FAIL
1 = 365 FAIL
1 = 365 FAIL
1 = 365 (changed to alternating grip GOT IT, I usually only use a straight palm facing rearward grip)
1 = 375 (oh yea) looking for 405 next time with alternating grip)
Follow Up TNG
3 set of 10 reps of 225lbs
75 reps for time 185lb deadlift (BW or close to ):
TIME = 7:12
Did this the other day too. It is pretty good especially throwing in the Dumbell Dip FRAN:
Shoulder press 1-1-1-1-1 reps modified to 2-2-2-2-2
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Performed in 5 sets of 10 reps (i.e. 2 strict press to 3 push press to 5 push jerk all in one set)
Follow-Up TNG =
2 set of 95lb 5 behind neck press, 5 push press, 4 jerks
Dumbell Dip FRAN in 6:28
21-15-9 of 30 lb dumbell thrusters and dips
Great to hear from you OkieDB!!!
It looks like you are about to get me on those deadlifts and a very impressive time with “Kelly”! Take care and I look forward to some intense training with you when you come home.
“Grace”
This is done as fast as possible taking the weight from the ground to lock out overhead.
Time: 2:44
OkieDB, you sure know how to make up for lost workout time. Those are some grueling workouts. Glad you are sharing in that Crossfit Joy that is going around here in Oklahoma and Texas. Looking forward to lifting with you this summer during your visit.
Today I did modified “Grace”. First time for me with this gal. I did 30x80lb. clean&jerks. My time: 12:36
Coach Breck says do it as fast as possible, but I re-set myself on every lift. If I sprinted like I am supposed to, my form would go to sh/#&!, and I would hurt myself. My jerks are already questionable. I have made a note to increase to 90lbs. next time, and I will try to push the time a little more. I actually strained a muscle under my armpit doing chin-ups in the warm-up because I rushed the warm-up today during lunch hour. In the mornings I have more time.
I did a OHS at 80lb. afterwards, which is a new PR for me!
Running a 5k in Temple in the morning. Will let you know how I did tomorrow. Going to Alter Bridge concert tonight. Hope I behave myself.
Greetings CrossJenks CrossFitters,
First and Foremost outstanding job across the board. While I have not been able to check the site that often, sure enough when I do I see 5k run PRs, I see 300lb club deadlifts, I see PRs on BenchMark Dates with the Ladies, I read about people now knocking out five kipping pull-ups, I hear about the lbs melting away, I notice people are trapped in the Zone, I even realized some people gain ideas and confidence through ingestion of agave in large amounts, but most of all I see an ever present commitment and dedication to CrossFit consistency and overall health, fitness and well-being. I can only say “very impressive.” I am scared to come home and train with the CrossFit Jenks Cult this summer. Some of you, if not all of you, will be handing me my A!! I am terrified with trepidation as I have not been able to be that consistent, but the last week and some change I have been able to get some.
Please keep up the excellent hard work, commitment, and CrossFit growth, heck tell a buddy or family member and get them going, as I see great things coming out of your lives as well as your cult/family. Let them enjoy and benefit from this life changing experience. Keep on keeping me motivated! Train Hard, Train Smart, Train to Survive! OkieDB Out
I have to work a day back:
THUR 10 APR 08
OkieDB’s date with KELLY @ 25:27
Five rounds for time of:
Run 400 meters
30 Box jumps (24 inch box)
30 Wall Ball shots (20lb ball) had to modify to 35lb barbell plate thrusters
FRI 11 APR 08
Deadlift 1-1-1-1-1-1-1-1-1-1 reps
1 = 275
1 = 315
1 = 365 FAIL
1 = 365 FAIL
1 = 365 FAIL
1 = 365 (changed to alternating grip GOT IT, I usually only use a straight palm facing rearward grip)
1 = 375 (oh yea) looking for 405 next time with alternating grip)
Follow Up TNG
3 set of 10 reps of 225lbs
75 reps for time 185lb deadlift (BW or close to ):
TIME = 7:12
Did this the other day too. It is pretty good especially throwing in the Dumbell Dip FRAN:
Shoulder press 1-1-1-1-1 reps modified to 2-2-2-2-2
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Performed in 5 sets of 10 reps (i.e. 2 strict press to 3 push press to 5 push jerk all in one set)
Follow-Up TNG =
2 set of 95lb 5 behind neck press, 5 push press, 4 jerks
Dumbell Dip FRAN in 6:28
21-15-9 of 30 lb dumbell thrusters and dips
Great to hear from you OkieDB!!!
It looks like you are about to get me on those deadlifts and a very impressive time with “Kelly”! Take care and I look forward to some intense training with you when you come home.
“Grace”
This is done as fast as possible taking the weight from the ground to lock out overhead.
Time: 2:44
3:59
OkieDB, you sure know how to make up for lost workout time. Those are some grueling workouts. Glad you are sharing in that Crossfit Joy that is going around here in Oklahoma and Texas. Looking forward to lifting with you this summer during your visit.
Today I did modified “Grace”. First time for me with this gal. I did 30x80lb. clean&jerks. My time: 12:36
Coach Breck says do it as fast as possible, but I re-set myself on every lift. If I sprinted like I am supposed to, my form would go to sh/#&!, and I would hurt myself. My jerks are already questionable. I have made a note to increase to 90lbs. next time, and I will try to push the time a little more. I actually strained a muscle under my armpit doing chin-ups in the warm-up because I rushed the warm-up today during lunch hour. In the mornings I have more time.
I did a OHS at 80lb. afterwards, which is a new PR for me!
Running a 5k in Temple in the morning. Will let you know how I did tomorrow. Going to Alter Bridge concert tonight. Hope I behave myself.
“Grace”
4:53 with 95 lbs.
slower than last time, and I feel like I skimped on the weight. next time i’ll definitely go heavier .
good job and good weekend to everyone!
see you in the morning Nicole!
“Grace”
For time:
Clean and jerk w/ 75lbs
Time: 10:25
Tried to focus on good form, slow time though. About 5 minutes slower than last time but w/ 5 extra pounds!
I will be there with bells on Danny! 9:30??
9:30 sounds good to me.
-later