Tuesday 080429
For time:
400 Meter run
21 Deadlifts (Men 1 1/2 Bodyweight, Women Bodyweight)
21 Ring dips
800 Meter run
21 Kettlebell swings (Men 55 lbs, Women 35 lbs)
21 Pull-ups
400 Meter run
Post time to responses.
This Friday’s 5:30pm and 6:30pm classes will be canceled and instead we would like everyone to participate in the Cinco de Mayo 5km race at Veterans Park (near 18th and main), 7:00pm. Register early all week at Fleet Feet (61st and Yale).
Greetings CrossFit Jenks Crew,
Hope things are going well and your training is constantly varied functional movements conducted at high intensity. Today’s WOD looks fun. Enjoy the random mix of events that encompass a whole body and lung burn. Look forward to seeing your times on this one.
As for me I have a good CrossFit Buddy (Navy LT Erick Johnson) that has completed his one year tour and has picked two special or perhaps his two favorite WODs to leave out of Iraq completing. Yes he sucked me and some others into this. He also hopes to stop by CrossFit Jenks on his way back from Virginia to Utah and train with you all in a couple of weeks. Show him a good time if he makes it in.
Today we did “FRAN” We both have been shooting to break the sub-5 minute barrier.
TUE 29 APR 08
LT Erick Johnson “FRAN” He busted out big and hard and he did it in 4:53! A new FRAN PR for the stud! Great Job Erick.
OkieDB “FRAN” @ 5:00 minutes flat (new PR) in celebration of Navy LT Erick Johnson finishing his tour here in Iraq! I did not break the sub-5 minute barrier, but will continue my CrossFit training quest. Perhaps next time.
Knocked out the regular WOD but was spent from FRAN. I felt FRAN bad today.
Thrusters 1-1-1-1-1-1-1 reps (first five sets power clean to thruster)
1 = 135
1 = 155
1 = 175
1 = 185
1 = 195 FAIL
1 = 135 max reps at 6
1 = 135 max reps at 5
Well Erick will have us knock out “MURPH” tomorrow with our Body Armor on. Wish us luck. Train Hard, Train Smart, Train to Survive! OkieDB out
OkieDB, Nice time on “Fran”! Tell Erick we look forward to hopefully meeting him.
31/M/170
For time:
400 Meter run (runs were on treadmill @ 0% incline)
21 Deadlifts (Men 1 1/2 Bodyweight, Women Bodyweight)- 255 lbs
21 Ring dips
800 Meter run
21 Kettlebell swings (Men 55 lbs, Women 35 lbs)
21 Pull-ups
400 Meter run
Time: 10:04
52/m/193 (lost a couple of pounds)
Did a variation of CFWUx3
Did main Crossfit WOD: Run 5K
My time: 27:50
OkieDB Congrats on continuing to lower that FRAN time.
I definitely look forward to hearing about MURPH w/Body Armor. Yikes!
For time:
400 Meter run
21 Deadlifts (Men 1 1/2 Bodyweight, Women Bodyweight)
21 Ring dips
800 Meter run
21 Kettlebell swings (Men 55 lbs, Women 35 lbs)
21 Pull-ups
400 Meter run
time: 16:07 with 185 lb. DL, everything else Rx’d.
For Time:
400 Meter run
21 Deadlifts (Men 1 1/2 Bodyweight, Women Bodyweight) (Useed 170#)
21 Ring dips (Sub’d push ups due to a “crack” in my left hand more than a fracture less than a break I guess)
800 Meter run
21 Kettlebell swings (Men 55 lbs, Women 35 lbs) (Used 40#)
21 Pull-ups
400 Meter run
17:45
I was happy that Julie was finally able to get back to it. There’s nothing worse than being injured and forced to take time off… 🙁
For time: 11:59
400 Meter run Treadmill 0 % Incline
21 Deadlifts (Men 1 1/2 Bodyweight, Women Bodyweight)- 300 lbs.
21 Regular dips
800 Meter run
21 Kettlebell swings (Men 55 lbs, Women 35 lbs)- 53 lb KB
21 Pull-ups
400 Meter run
30 Muscle-ups
Time: 6:39
57/F/151
For time:
400 Meter run
21 Deadlift (110#)
21 Ring dips (substituted girl push ups)
800 Meter run
21 Kettlebell swings (sub. 20 lbs)
21 Pull-ups (sub. jumping pull ups)
400 Meter run
time: 16:67
63/M/150
For time:
400 Meter run
21 Deadlifts (Men 1 1/2 Bodyweight=225# AS RX)
21 Ring dips (SUB. BAR DIPS)
800 Meter run
21 Kettlebell swings (Men 55 lbs) sub 40#
21 Pull-ups
400 Meter run
time: 25:50 SUB 40# KETTLE BELL, BAR DIPS witheverything else Rx’d.