Wednesday 100609
For time:
500 Meter row
50 Push-ups
400 Meter run
50 Push-ups
500 Meter row
Post time to responses.
We would like to invite you to attend a going away bash for the Kings this Saturday, June 12th at 1:00pm! Kody and Ginny have been a very special part of our CFJ Family, and in their honor, we will be having a BBQ poolside. Please bring your favorite Paleo/Zone friendly side dish and beverage of your choice. We will supply the meat! The BBQ will be at Phil’s house (thank you, Phil!). We will have directions available at the gym. We look forward to seeing everyone there! Please RSVP to Nicole at nicoleberry@crossfitjenks.com if you are planning to attend.
For time:
500 Meter row 1:32
50 Push-ups
400 Meter run
50 Push-ups
500 Meter row 1:48
=11:08
m/192/34
wod 10:06
M/203/32
=9:24
wod 10:something, friggin’ pushups
m/170/30
wod 8:21
M/176/44
WOD = 13:35
Guys and Gals.
I went to a Massage Therapist Jessica Patterson in Bixby. She did a great job and I purchased 4 one hour massages for a grand total of $100. Yes that is not a misprint… She does them at Jimmy Lee’s Extreme Fitness. 918-369-9601.
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Everything Unbroken except last round of HSPU’s
As rx’d
Time: 25:39 (WOW)
Justin that sounds incredibly terrible.
For time:
500 Meter row
50 Push-ups
400 Meter run
50 Push-ups
500 Meter row
As Rx’d- 18:28 (I HATE push-ups!)
For time:
500 Meter row
50 Push-ups
400 Meter run
50 Push-ups
500 Meter row
As Rx’d- 11:55
500 Meter row
50 Push-ups
400 Meter run
50 Push-ups
500 Meter row
14:26
Shoulder press 3×155 2×155 1×135.
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
As Rx’d
Time: 25:25
9:25
That a boy Breck. shake those youngsters off. that thing had to suck.
11:06
Rx’d- 13:55
Nicole, I’m totally with you on the pushups!! It was one at a time at the end.
Shoulder Press Worksets of 5:
130#, 140#, 145# (PR)
WOD = 9:59
Shoulder press 120 x 5 x 3
WOD = 10:51
As Rx’d
11:05
strict press: 135 (4 reps) – 135 (3 reps) – 135 (3 reps)
WOD as RX’d: 9:45
Both rows were 1:45 pace
Pushups were broken up into sets of “as many as I could get before collapsing”, and the 400m run was more of a jog.