September 2, 2008

Greetings Bad A”” CrossFit Jenks Crew,
Hope things have been going well and you have been CrossFitting your A”” off. I have been way off balance and unable to CrossFit over here in the hot sandbox. New work schedule and increased ops. I am glad to finally look at some of your WODs and results. Your looking great. The FGB scores were impressive. What is this about Danny and 286 Burpees. Hell of a way to enjoy the game (Go Boomer Sooner). Since Mark likes Burpees so much he should always match or do one more burpee than Danny (Mark you know you like OU better than Texas or Baylor, are you going to let an Okie out do a Texan). My wife and I will be doing the Burpee a day build up for 100 days (100 burpees last day totaling 5050) when I am 100 days out from redeployment starting later this month (CFSC has a cool excel spreadsheet I modified). Yippee I love Burpees, just kidding but it will help with a countdown or should I say count-up to go home.

Coach I hope things are going well now you are full-time. Best of luck and success. I finally did perform a CrossFit WOD I made up based off of our CrossFit programming class we received at our Cert. Now that you have time perhaps you can give it a try. It was pretty good and intense, but my time is nothing stellar. No excuses but consistency, nutrition and sleep really do affect your WOD performance. Coach and crew do not fear after knocking out this WOD and upon return I will be aiming to compete in the 2nd Annual Jenks CrossFit Championship next year.

I will attempt to try and follow the CrossFit Jenks WODs now, as much as time and mission allows, opposed to HQ and my own until I return. I hope to try and post some competitive or at least somewhat competitive times every now and then. My WOD posts will be late that day or the day after for the RXd WOD due to time differences. Thanks Coach Breck and Nicole for your professional product.

Anyway keep on CrossFitting. Train Hard, Train Smart, Train to Survive! OkieDB out

“OkieDB’s Rowing FRAN”
5 rds for time:
500 meter row
Thruster 95 lbs (15 reps)
Pullups chest to bar (15 reps)

TIME = 33:55

52/m/190
CFWUx3

Did pull-ups w/added weight 1-1-1-1-1-1-1
I did 45-45-45-45-45-45-45

Did chin-ups w/added weight 1-1-1-1-1-1-1
I did 45-45-45-45-45-45-45

I did OHS
5×45 lbs.
10×45 lbs.

I did back squat
21×95 lbs.

800 Meter Run
30 Burpees
800 Meter Run
30 Wall Ball Shots (20lbs)
800 Meter Run
30 Shoulder Press (85lbs)

Time: 20:00

We’re glad to hear that David! Tell her we hope she feels better soon!!

For time:

800 Meter run

30 Burpees

800 Meter run

30 Wallball shots (Men 20 lb ball, Women 12 lb ball)

800 Meter run

30 Shoulder press (Men 85 lbs, Women 55 lbs)

As Rx’d

Time: 20:34

Awesome job Ginny!! You were my motivating factor to finish this workout & you’ve also set a new standard for the burpees!

I can only hope tomorrow’s workout WON’T include a 1 1/2 Run! : )