Monday 090615
3 Rounds for time of:
10 Chest to bar pullups
10 Front Squats (Men 165 lbs, Women 105 lbs)
10 Burpees
Post time to responses.
3 Rounds for time of:
10 Chest to bar pullups
10 Front Squats (Men 165 lbs, Women 105 lbs)
10 Burpees
Post time to responses.
3 Rounds for time of:
10 Chest to bar pullups
10 Front Squats 135lbs.
10 Burpees
Time=5:42
All three rounds chest to bar.
115 for squats
5:15
Dang that Stephen! Only time I tried an iron cross I almost destroyed my shoulder! Strong work!
Hello CF Jenks CrossFitters,
What a great Saturday you all provided for the OkieDB family. My wife and I enjoyed the great WOD/competition. I eagerly look forward to next year. Breck, Nicole, Dennis, Linda, Kevin, Loren and everyone else that helped set-up and run this my hat goes off to you. Thank You. Quite an extraordinary experience! First class event and people.
I must confess I need to get out of the basement and compete with you all and others more often. My body is sore from the “Berry Farm Beating” as I tried to kick it up a notch. This extra effort has made me sore; but, I sure had a lot of fun and a great workout. I am so impressed with everybody’s time and work effort and all the camaraderie between Next Generation, CF OKC and CF Jenks as well as all the participants. Man this is why I love CrossFit. Check your ego at the door, get after it and do your best on the WOD, better yourself, your affiliate, and the CrossFit community as a whole while having fitness fun.
Well as for today’s WOD. Knocked out two rounds of the official warm-up and rowed 1000meters to break the soreness. Then I did a couple lights sets of the WOD. Set everything up and was ready to try and master/man handle this Rocky Mountain Regional Qualifier WOD. I was hoping to get ONE round done what took Matt Chan 3:12, Ricky Frausto 3:45, Kyle Kasperbauer 3:54 and Speal’s new video of 3:48 to finish all THREE rounds. Check out the latest video of him at the CF Games 2009 site. I hit it hard and on my first clean/pull to get under the 165lbs my left biceps popped/made a snapping sound and I either strained or tore it. Hurt pretty bad and still hurts like hell. Have a little nodule in it now. Having trouble straightening the arm. DNFd. Well I fly out to DisneyWorld with the wife and kids tomorrow and hope I will at least be able to straighten it by then. Gotta love CrossFit.
Have a great WOD.
Train Hard, Train Smart, Train to Survive! OkieDB Out
CF Football WOD
AMRAP in 15 minutes:
3 Back Squats 225#
6 Pullups
9 Pushups
= 13 Rounds + 3 Squats
As Rx’d
7:07
that was a little fierce. I underestimated burpees that follow front squats, for sure. First 2 rds unbroken, as long as the ridiculous pause between each exercise effort doesn’t constitute a break…
scaled to 155lbs in 8:11 (I think, 8:xx for sure)
3 Rounds for time of:
10 Chest to bar pullups
10 Front Squats 135lbs.
10 Burpees
Time=7:16
Modified CFJ WOD:
3 Rounds for time of:
10 KB Swings w/ 20lbs
10 Front Squats w/ 35lb bar
10 DB Clean and Jerk w/ 15lb db’s
Time: 8:34
Happy 30th Birthday Matt!
3 Rounds for time of:
10 Chest to bar pullups
10 Front Squats (Men 165 lbs, Women 105 lbs)
10 Burpees
As Rx’d: 4:12
Happy 30th birthday Stowers!!
3 Rounds for time of:
10 Chest to bar pullups
10 Front Squats (135Ibs)
10 Burpees
Time: 5:24…couldn’t even beat Breck scaled…I still have much to learn
Happy Birthday Stowers!…celebrate it well
and OkieDB…it was a pleasure to finally meet you this past Saturday. You did not dissapoint and you lived up to the hype. Hopefully next time I won’t drop my dumbbell in the pond and perform up to your standards.
As Rx’d
7:2ish had nothing in the tank. tonight i felt like an old @ss man, the lungs of 90 year old. still pounded a few back after the wod like a youngster though.
3 Rounds for time of:
10 Chest to bar pullups
10 Front Squats 105lbs.
10 Burpees
Time: 7:21
All three rounds chest to bar.
115 for squats
6:55