Thursday 091224
There will only be a 9:00 am & 10:00 am class offered today.
“Gwen”
15-12 & 9 rep rounds of:
Squat clean and jerk
Touch and go at the floor only. Rest as needed between rounds.
Post load to responses.
Here is a video demonstration of how this workout will be performed (except we will be doing a squat clean instead of a power clean), courtesy of CrossFit.com. (wmv) (mov)
*If you plan to be a competitor or spectator at the 2010 sectionals be sure to register soon! Click here to get registered. Don’t wait because spots are limited and filling up fast!
Holiday hours:
Thursday, December 24th (Christmas Eve) – 9:00am & 10:00am classes only
Friday, December 25th (Christmas Day) – Closed
Thursday, December 31st (New Years Eve) – 9:00am & 10:00am classes only
Friday, January 1st (New Years Day) – 9:00am & 10:00am classes only
Wow I had to take a rest day after yesterday’s blowout. My traps have been glued to my neck. Nothing but rest and Christmas goodies for two days. Merry Christmas CrossFit Jenks.
Heck of a WOD yesterday Justin!
I hope a lot of you are signed up for the sectionals before they fill up. Best wishes, BAM
“Gwen”
15-12 & 9 rep rounds of:
Squat clean and jerk
Touch and go at the floor only. Rest as needed between rounds.
As Rx’d
Did all 3 rounds at 155 lbs
5K
24:43
I wanted to run outside, but the insane amount of ice falling here in Edmond kept me on the treadmill. Hope everyone has a fabulous and safe Christmas Eve!
“Gwen”
15-12 & 9 rep rounds of:
Squat clean and jerk
Touch and go at the floor only. Rest as needed between rounds.
1st Round= 155# 9 reps
2nd Round=155# 10 reps
3rd Round=155#5 reps
itis flare up
Row 5K
=18:52
SHAKA GWEN, SHAKA GWEN, all I want to do is rocket SHAKA GWEN, because this date destroyed my forearms. Sorry about that 80’s reminiscing. Some of you older CF Jenks Clan may be able to relate.
CF Jenks CrossFitter’s I have been out of the net for a while but I could not resist today’s WOD and really wanted to wish all of you a very Merry Christmas and Happy New Year. I hope some of you are signed up for the sectionals as you have some stellar times and work ethic. I am looking at trying to be a judge, but not quite sure where Uncle Sam will be moving me or if I am available. I thank it will be Huntsville, Alabama but not sure just yet. Any way OkieDB’s Christmas eve WOD courtesy of CF Jenks and some of my own repentance.
CFWU x 1 and go over Clean and Jerk (Burgener warm-up clean style and 75 and 95lbs technique work)
1 mile sprint (all out for time) TIME = 5:55 started out a little slow and felt like maybe a little more in tank at end. Maybe next time.
rest 5 mins and rested 5 mins in between GWEN Rds
“GWEN”
15-12-9 rep rds of:
Clean and Jerk (Full Squat Clean)
Touch and go at floor. No regrip, no dumping. Rest as needed. Report load.
15 reps @ 105lbs no fouls
12 reps @ 115lbs no fouls
9 reps @ 125lbs no fouls
This destroyed my grip. I wanted to go up to 135 or maybe 145, but after barely finishing all rounds I am glad I stayed humble because this ate my lunch.
OkieDB splurge/bad eating punishment:
10 Turkish Get-ups each arm with 35lb kettlebells
Bench press work = 95×15, 135×15, 185×10, 205×6, 3 work sets of 225×3, burn sets of 185×8, 135×15
Once again Merry Christmas world’s baddest A CrossFit Affiliate.
Train Hard Train Smart, Train to Survive! OkieDB Out
PS I will have to punish myself again as I have broken down and bought a deep fried Turkey and Honey Baked Ham. Enjoy your Holiday Chow!
“Gwen”
15-12 & 9 rep rounds of:
Squat clean and jerk
Touch and go at the floor only. Rest as needed between rounds.
Did all three rounds with 75#. Ha….and when we started I said I’d try 95 LOL, needless to say that did NOT happen.
extremely slow 4k row….22:xx
Hope everyone stays safe and enjoys the holiday!
“Gwen”
15-12 & 9 rep rounds of:
Squat clean and jerk
Touch and go at the floor only. Rest as needed between rounds.
as rxd
15&12 @ 65lbs
9 @ 75lbs
Thanks Jen for pushing me 🙂
Merry Christmas everyone!
Merry Christmas to all!!
“Gwen”
15-12 & 9 rep rounds of:
Squat clean and jerk
Touch and go at the floor only. Rest as needed between rounds.
As Rx’d
Did all 3 rounds at 115
Gwen
did 15 & 12 w/42lbs, did 9 w/52 lbs
Merry Christmas everyone!
Look for me on the beach:
http://Www.soggydollar.com
“Gwen”
15-12 & 9 rep rounds of:
Squat clean and jerk
Touch and go at the floor only. Rest as needed between rounds.
As Rx’d
Took it easy today. Did all 3 rounds at 95
115#
Dropped on 9th rep of second set and 7th rep of third set.
Someone from 9 am class walked away with a my black crossfit hoodie. Now what will I do?
Brian, is it a med? I picked it up thinking it was mine but I wasnt sure if I had brought it..lemme know.