Monday 080623
3 Rounds for total reps of:
1 Minute Dumbbell shoulder press (Men 30 lb each hand, Women 20 lb each hand)
1 Minute Knees to elbows
1 Minute Push-ups
1 Minute Dumbbell hang cleans (Men 30 lb each hand, Women 20 lb each hand)
1 Minute Rest
Post reps to responses.
Greetings Jenks CrossFitters,
I hope the competition went well. Please tell and post pics and results if available. I was worried yesterday that something may have happened due to the non-Sunday post. Glad everything is OK. I have posted a WOD I created, named, and performed for anyone that would like to try it and provide their results. Coach Berry, I have noticed at some of the CrossFit competitions abroad they throw in a 1K row to start off the hopper events, just like they did at last year’s Games. Maybe training with a 1K row and then a benchmark, or perhaps a benchmark then a row or both for some good old smoke??? Just a thought. Good luck and more importantly rest and recovery as the Games approach. Train hard, Train Smart, Train to Survive!
SUN 22 JUN 08
“JUMP for JOY”
Complete the following in order for time:
100 Jump ropes
2 K Row
100 Jump ropes
50 Dips**
50 Back extensions**
50 Box jumps** (Back extensions, Dips, and Box jumps can be performed together, all 3 must be complete before Push-Ups)
100 Jump ropes
100 Push-ups (must complete before Sit-Ups)
100 Jump ropes
100 Sit-ups (must complete before Run)
100 Jump ropes
1 Mile Run
100 Jump ropes
TIME = 39:42
Good Morning Everyone!! I just wanted to say what an awesome turn out there was for Brandon and Karla’s going away workout!! Thank you everyone for coming out and making it such a success!
After a weekend of eating and drinking about anything I wanted, I am on to my second week of strict zoning! If you guys have a chance check out http://cfscceat.blogspot.com/ …. it’s got TONS of good information and recipe ideas for all you zoners out there! Good luck to everyone on the 2nd week of the CFJ Zone Challenge!
3 Rounds for total reps of:
1 Minute Dumbbell shoulder press (Men 30 lb each hand, Women 20 lb each hand)
1 Minute Knees to elbows
1 Minute Push-ups
1 Minute Dumbbell hang cleans (Men 30 lb each hand, Women 20 lb each hand)
1 Minute Rest
(Used 20#) Total score 153… not a great score. The shoulder press wasn’t bad but I struggled with everything else today.
52/m/190
OkieDB-
I most definitely went to the gym today charged up about completing “Jump for Joy”.
But when I got there, and began searching for one of several jump ropes that are usually laying around, I found out that someone had stolen all the jump ropes. I did not let that get me down. I decided if I could not jump for joy, then I would “Run for Joy”.
For time, I subbed a 400 meter run everytime you said to do 100 jump ropes. I also subbed 50 OHS w/45lbs. for the 50 dips because I had done 80 dips with my WOD and warmup total yesterday.
So “Run for Joy” went:
Run 400
Row 2K
Run 400
50 OHS w/45lbs.
50 back extensions
50 box jumps (first time I have ever done these)
Run 400
100 push-ups
Run 400
100 sit-ups
Run 1.5 miles
My time: 1 hr. 11 mins. 31 secs.
Thanks for creating something that gave me joy,… and some pain.
CFJ WOD;
total: 225 w/ 25 lb. DB
fri. I was strict at 19 blocks,
sat. at the CFJ party I endulged and had a couple cheeseburgers, some chips and about 5 beers. pretty modest for a party I think.
sun. I was back on track, 19 blocks.
today I added 2 fat blocks to bring my total up to 21, 19 blocks Pro.,19 Blcks Carb., 21 Blks. fat.