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
