Tuesday 080909
3 Rounds for time of:
25 Wall ball shots (Men 20 lb ball, Women 12 lb ball)
25 Deadlifts (Men 185 lbs, Women 125 lbs)
Post time to responses.
On Wednesday, Danny will be instructing the 5:30 pm and 6:30 pm classes. We need everyone that plans to attend one of the classes to post to responses which class time they plan to attend by the end of the day. We need to have at least 3 people signed up per class in order to have it. The classes will be held at the park located on the southwest end of 96th and Riverside. Don’t pass up the opportunity to have Danny give you a special CrossFit workout that you won’t get in the gym! If you have any questions on the location please give Danny a call at 406-5283. Class times will be noted on the website Wednesday.
Hello CrossFit Jenks Crew,
Outstanding job CF Jenks CrossFitters on yesterday’s WOD. I was finally able to knock one out after missing 4 days. It felt good to perform, smoked me, and I really thought it was a great WOD. Nice WOD Coach! 95lb SDHP felt heavy and put a whippin on me. I have no idea how you machines blasted through 6 rounds. Spectacular.
That sounds too cool about Danny running a class and where it will be. Sure wish I was there as opposed to here letting Danny pour some kool-aid on me. Best of Luck Quadzilla!
Coach Berry, I noticed your heels were off the ground in your bottom squat position in the picture today. That puts undo stress on the cartilage behind the patella. Plant those heels and drive, knees track and do not pass over the toes! 🙂
I thought I would provide a couple of friendly definitions that apply to CrossFit and the upcoming time of year for us all to ponder.
FM 6-22 Army Leadership = Leadership is the process of influencing people by providing purpose, direction, and motivation while operating to accomplish the mission and IMPROVING the organization.
Wikipedia = The word leadership can refer to:
1. Those entities that perform one or more acts of leading.
2. The ability to affect human behavior so as to accomplish a mission.
3. Influencing a group of people to move towards its goal setting or goal achievement.
Train Hard, Train Smart, Train to Survive! OkieDB out
Yesterday’s CF Jenk’s WOD as Rxd
Complete as many rounds as possible in 20 minutes of:
400 Meter Run
15 Sumo Deadlift High Pulls (Men 95 lbs)
15 Push Press (Men 95lbs)
4 Completed rounds and 200 meters
52/m/190
CFWUx3
5 rounds for time of
Run 400m
15×70 lbs. SDLHP
15×70 lbs. Push Press
My time: 39:28
Did this same Crossfit Jenks Workout on 7/2/08 3 minutes faster, but with 20lbs. less weight.
OkieDB, I too am concerned about Breck’s squat position. Seems like his back is rounded, and he may have his eyes focused a little high. It will be a good thing when you get home and can help get that boy straightened out.
I think good leadership knows how to mix in some laughter. I appreciate OkieDB, Breck, and all the Jenks crew for their leadership.
3 Rounds for time of:
25 Wall ball shots (20 lbs)
25 Deadlifts (135 lbs)
14:09
3 Rounds for time of:
25 Wall ball shots (Men 20 lb ball, Women 12 lb ball)
25 Deadlifts (Men 185 lbs, Women 125 lbs)
Time: 6:54
I was wondering if anyone would correct my bad form. Thanks for the advice. I will work on keeping my heels down, back arched, knees in line with the toes and my eyes looking down.
CFJ Wod=
12:41 Rx’d
Hey Crossfit Jenks Crew. I have been following your post and looking at the pictures I see a lot of new faces everyone is looking great. We are still working out down here give us a call call if you are near Houston.
Brandon O’Neal
Wish I could be there on Wed. for your workouts Danny! I know they will be awesome 🙂
3 Rounds for time of:
25 Wall ball shots (14 lbs)
25 Deadlifts (135 lbs)
29:11
No that’s not a typo…this WOD kicked my monkey a$$.
I thought these would be good weights for me but the deadlifts ended up being done in singles at about half way into the second round. Just one of those days!
3 Rounds for time of:
25 Wall ball shots (8 lbs)
25 Deadlifts (95 lbs)
17:06
I really tried to keep up with Lynne today; but as ususal she fnished before me!
I will keep tyring to improve…but she is one tough, amazing lady!!!
Julie, it will be good to see you back at CFJ. We miss you…Glad to see David back!
Brandon, good to see your post. It would be great to see you & Carla again!