Monday 100712
The following classes will be canceled this week:
Thursday, July 15: 4:30pm
Friday, July 16: 5:00am, 9:30am & 4:30pm
Saturday, July 17: 11:00am Free Introductory class
Monday, July 19: 5:00am, 9:30am & 4:30pm
5 Rounds for time of:
10 Dumbbell squat cleans (dumbbells must touch the floor each rep)
10 Dumbbell overhead walking lunges
10 Dumbbell thrusters
Post time and dumbbell weight to responses.
Compare to August 19, 2009.
Congratulations Ken Turner! The male CFJ Paleo/Zone Challenge winner!
Weight loss = 16 lbs
Overall Body Fat %:
Before: 20.26
After: 15.72
“When I started at Crossfit Jenks in March, I knew that I was out of shape and needed to make some major changes to my life. Part of the Scout oath is to “keep myself physically fit.” I was not doing that and realized that if I was going to be an example for the Scouts I worked with, I had do something different than I had before.
I started with the On Ramp and thanks to the outstanding coaching, I fell in love with Crossfit thanks to the results of the routine. Each workout was something different and challenged me in ways that I had never been challenged before. When CFJ started promoting the PaleoZone challenge, Coach Breck began encouraging me to do it. I felt a little overwhelmed at first; here I was learning all of these new workouts and moves and now we were going to add nutrition on top of it?? I decided that I would do it and what I learned was that you can overcome anything if your mind is right. Every Monday Coach would ask “How was the nutrition?” Most of the time I could tell him that it was good and that I was eating the best I ever had. Occasionally, I would slip, he always encouraged me to keep going forward, don’t look back.
So after three months of the challenge, I have acheived things I only dreamed of accomplishing. I finished a mile run for the first time since 5th Grade, which is longer ago than I care to admit. I also can see significant improvements in my workouts. However, the most significant accomplishment occured at a Scout Camp in early June. The scouts were enjoying an indoor climbing wall and I had tried to climb it several years ago with no success. They opened the wall up to dads and a couple tried, but they did not make it. My son kept asking me to climb it and thinking that I could do no worse, I tried it. The result? To the top in less than 90 seconds, no cramps, no stops, and no muscle fatigue. When people ask me what Crossfit has done for me, my response: “It is letting me be the dad and Scout leader I wanted to be.”
Thanks to Coach Breck for his continual encouragement and pushing and thanks to the 6:00 AMers for their encouragement to finish a workout.”
– Ken Turner
Awesome Ken! Congratulations.
Congratulations Ken!
Very moving and inspiring testimony. My hat goes off to you. Keep on CrossFitting. Train Hard, Train Smart, Train to Survive! OkieDB Out
Nice work Ken! The wall climb is what it is all about. Way to be a role model for your son. Keep after it.
Congrats Ken..
OHS 5@145 5@150 5@155
WOD used 35lbs…15:??
Way to go Ken!!
OHS
5 @ 65
3 @ 75
2 @ 85
3 sets of 5 @ 95
WOD: 15:02 used 15 lbs
FUN WORKOUT!!!!! 😀
Congratulations, Ken! You earned it, climbing wall and everything! It has been great working out with you in the 6am class, because you always bring a smile with you and keep things positive. Keep up the awesome work!
ken-awesome story, keep it up and next time you can hit em with a HSPU @ the top of the climbing wall! Congrats.
wod 15:13
Congratulations Ken! Looking tough dude.
Nice job Ken! It’s been great watching your progress and seeing you push towards improving each week.
OHS
4×95, 5×125, 5×125
WOD 14:20 30lbs (last time with 30lbs 15:51)
very nice, ken.
wod 30#=16:32, complete leg muscle failure
http://www.youtube.com/watch?v=emkGEXg89uw&feature=related
OHS
135 x 5 x 2
115 x 5 x 1
WOD – used old school 30 lb DBs
24:02
tough WOD for me – almost passed out while driving home (with Derk in passenger seat!)
nice work Ken – great progress in a short amount of time.
Great testimony Ken. It’s great that CF Jenks is allowing you to do more active things with your son. If it’s not functional its not worth doing.
WOD 21:24 with 30# DB
OHS 2×5 @ 125#
Great job Ken!! Keep up the good work!
5 Rounds for time of:
10 Dumbbell squat cleans (dumbbells must touch the floor each rep)
10 Dumbbell overhead walking lunges
10 Dumbbell thrusters
Post time and dumbbell weight to responses.
Used 15lb db’s
Time: 10:32
Congrats, Ken! You are an inspiration to us all. Keep up the hard work!
OHS
5 @ 65
3 @ 85
2 @ 95
3 sets of 5 @ 105
WOD: 9:50 used 20 lbs
Great Job 9:30!!
Didn’t make it in this morning:( but did this workout:
1 mile run 9:00 ( fast for me)
100 push ups
100 sit ups
100 squats
15:23
Great story Ken, Congrats young man!
30 lb 14:46
Good work Paige
WOD: 15lb. 12:12 (PR by 4 minutes)
M/207/32
5 miles
=38:26
OHS
5×65
3×85
2×95
3×5 @110
WOD
20lb Terminator dumbbells…those things were dangerous!
9:59 (PR by a minute)
Great Job Ken! Have a good trip.
Very inspiring testimony, Ken. Kids can be a wonderful motivating factor in our lives. You’ve set a wonderful example to the Scouts
Ken, congratulations for your efforts and accomplishments. You inspire me. You are fortunate to have great coaching and leadership.
Wow great results and resolve Ken. Keep it up.
WOD 23:22
OHS last one 1×125 (PR)
Oops used 25 lbs in WOD
WOD – 12:25
Used 20lbs
Congratulations Ken! Keep it up!
Congrats Ken! All of us at the office are so proud of you. It is nice to see that you have come so far. I am also glad I am not the only one at the office talking about Crossfit till I am blue in the face.
Breck-
Good luck this week. We are pulling for you big time. Thank goodness we will get to watch you on the net.
Safe Travels!
WOD: 15lb. 12:36
OHS warmup @ 75#, 105#, 135#. working sets of 3-3-3 @ 135#.
WOD w/ 30# DBs: 14:59
M/155/38
OHS 3×5 @ 155
WOD used 30lbs in 11:02
strong work Ken!