Friday 080620
Complete as many rounds in 20 minutes as you can of:
Thruster, 10 reps (Men 65 lbs, Women 45 lbs)
10 Pull-ups
Post rounds completed to responses.
Tomorrow is Brandon and Karla’s going away party at The Berry Farm. For all of those wanting to follow us down to Bristow, we will be meeting at CrossFit Jenks at 9:00am and pulling out of the parking lot no later than 9:15am. For those who would like the address or directions, please e-mail me at breckberry@crossfitjenks.com. The Outdoor CrossFit Competititon will be starting at 10:30am with a BBQ and swimming to follow. We look forward to seeing everyone there!
* The 11:00am class will be canceled for tomorrow.
Greetings Coach Berry and the CrossFit Jenks Crew,
I went ahead and performed a WOD I created for the CrossFit Total. Give it a try sometime I believe it works pretty well. I will say after you use this approach you may be a little fatigued for your max, but my overall CrossFit Total was not too severely affected. It might surprise me next time I do the CrossFit Total straight up. One key point as you will see; I had to knock out Bench press first which fatigued me for shoulder press as I have gotten 165lbs before. Enjoy this and I hope it is an awesome time this weekend! I am Jealous!!! Train Hard, Train Smart, Train to Survive.
CrossFit Total Max Build Up-Work Out
CrossFit Total lbs = 855 achieved through the manner below (I do NOT include bench press)
Back Squat build up to max (start at 135lbs x 15reps warm-up, then max reps BW (185lbs), then 2-3 sets for max weight)
Back Squat BW (185) max reps = 20
Back Squat max wt = 315 no spotter or I might have tried more
Shoulder Press build up to max (start at 65lbs x 15reps warm-up, then max reps 95lbs, then 2-3 sets for max weight)
Shoulder Press 95lbs max reps = 15
Shoulder Press max wt = 155 pissed here because I could not get 165 or 175
Deadlift build up to max (start at 185lbs x 15reps warm-up, then max reps 225lbs, then 2-3 sets for max weight)
Deadlift 225lbs max reps = 17
Deadlift max wt = 385
Extra Add In (Had to perform 1st then in normal order)
Bench Press build up to max (start at 135lbs x 15reps warm-up, then max reps BW (185lbs), then 2-3 sets for max weight)
Bench Press BW (185) max reps = 13
Bench Press max wt = 245
Okay, I won’t bore everyone w/ my meals for yesterday b/c they’re pretty much the same as the have been for the past week with a couple exceptions. I went out to eat twice yesterday; for lunch with my mom to Jason’s Deli and to dinner with Jen at the Ale House on the Riverwalk (delicious by the way). Although I don’t believe I stayed w/in my 12 block rx I did make good meal choices which I normally would not have done.
Jason’s Deli Salad
Spinach Leaves
Brocolli
Red & Yellow Peppers
Onions
Cottage Chz
1 Boiled Egg
Sunflower Seeds
Light Ranch Dressing (not the best choice)
Ale House
3-4oz Ckn Breast
Blue Crab Meat
Veggies (I doubled veggies instead of having the rice)
I counted the butter/oil that the cooked the veggies in as the Fat content.
Not too bad, not the greatest, but I felt good about my meal choices for the day!
***We’re looking forward to seeing everyone at the competition tomorrow and a friendly reminder- due to all this crazy weather, you definitely want to wear a pair of OLD sneakers! It’s gonna be muddy!!
*warning*
if the trails are particularly muddy , anyone I see prancing around trying not to get dirty runs a high chance of getting hip checked into the splooge! just kidding….or am I? 🙂
Blocks for yesterday:
4/2/2/4/3/4
19 blocks total
OkieDB, you are a monster Crossfitter.
I cower at your enthusiasm, but I am also inspired.
I feel badly that I overworked my back yesterday trying to punish myself with deadlifts. Today I am hurting a little, and will probably only get in a run, as I am in Salado at my dad’s.
I just hope everyone has a day of Crossfit Joy. There is so much to celebrate.
I am defenitely hip checking the pansies who don’t get dirty!! Watch out! ha ha ha
52/m/190
Did a 4-mile run on the road in the Texas noonday heat.
My time: 41:08
Danny, Jen
You’re assuming you’ll be able to catch up to us… er those pansies so you can deliver said hip check. 🙂
6 rnds. + 8 pull ups
Jeff- you’d be amazed at the amount of ‘rundown’ one can muster when he’s up to no good!
Tim- if you need anything, please let us know.
see everybody tommorow.
Complete as many rounds in 20 minutes as you can of:
Thruster, 10 reps (Men 65 lbs, Women 45 lbs)
10 Pull-ups
As Rx’d
Rounds= 17
Tim, We wish you and your family the best and if there is anything you need don’t hesitate to ask.
6 Rounds + 1 Pull-up
Used Men’s Rx’d weight of 65lbs and Kipping pull-ups!!!
yea NICOLE!!!
DO it- ha ha I forgot that in my last response