February 22, 2017

Wednesday 170222

“THE 2 Mile Aerobic Test” by DB
For Time:
– 400m Row
– Rest 1min
– 400m Run
– Rest 1min
– 200m Row
– Rest 1min
– 200m Run
– Rest 1min
– 400m Row
– Rest 1min
– 400m Run
– Rest 1min
– 200m Row
– Rest 1min
– 200m Run
– Rest 1min
– 400m Row
– Rest 1min
-400m Run

**Athletes can start with run or row and switch thereafter*

Rest 3min exactly after Aerobic Test

3 RFT:
-6 Power Clean 135/95 RX+ 165/115 MRX 115/75
-4 Burpee C2B Pull-Ups RX+ 4 Burpee Bar MUs MRX 4 Burpee Pull-Ups

Post results to responses.


CrossFit Jenks is so excited to be hosting our 7th CrossFit Open! The 2017 CrossFit Open is for EVERYONE no matter your skill level. Whatever your into, competing against your peers, challenging yourself, conquering a new skill or qualifying for a spot to the next level, we encourage you to SIGN UP (make sure to list CFJ as your Team and affiliate)!

The first workout (17.1) will be released this Thursday, February 23rd! This is the game plan for CrossFit Jenks:

Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!

Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD

Sunday: 11am-1pm- Open WOD

If you have any questions, please don’t hesitate to ask one of our coaches.

We’re looking forward to another fun, encouraging and competitive Open Season!

33 thoughts on “February 22, 2017”

  1. Somebody may need to double-check my math, but here’s what I came up with for 500m row pace converting to a 400m row time and 200m row time

    500m = 400m = 200m
    2:30 = 2:00 = 1:00
    2:20 = 1:52 = 0:56
    2:10 = 1:44 = 0:52
    2:00 = 1:36 = 0:48
    1:55 = 1:32 = 0:46
    1:50 = 1:28 = 0:44
    1:45 = 1:24 = 0:42
    1:40 = 1:20 = 0:40

    So if you’re looking to figure out a pace to maintain to hit a certain time for the test, hopefully this will help you! Good luck y’all!

    (Calculated by taking to total seconds of the pace / 5 to calculate the seconds per 100m, then multiplying that x 4 to calculate the 400m time. Example: 2:00/500m = 120 seconds, divided by 5 = 24 seconds per 100m, x4 = 96 seconds or 1:36)

  2. I received a little information to read/look over. I found it to be really nice and information to share that will hopefully help you get your mind right and get focused on the right things for the Open for all those competing in it.

    I am so pumped and excited for all athletes that are competing in the Open. The time is almost here.

    Here is the information and it comes from Harry Palley and Ben Bergeron that may or may not help you get focused for the Open. Hope it helps.

    As we enter the week of the Open, we want to take a specific mindset.
    Focus on what we can control.

    There will be a moment, whether it’s week one, three, or five, where a certain workout intimidates you.
    “How will I stack up against the field?”
    “Others are better at this movement than me…”
    “How is this going to affect my leaderboard standing?”
    These are the likes of the thoughts that will attempt to enter your mind.

    Realize that all of the above thoughts are facets we cannot control. And every ounce of energy we spend on these do not affect us in a positive way. It is only a waste of energy, bringing not a single benefit to what is important for us to focus on – what we can control.

    Our sleep. Our nutrition. Our stress levels going into each workout. Our warm-up and mobility. Our mindset.

    What we focus on is our choice, and the most important time is upon the announcement.
    Enter the week with zero judgement. There are no “good” workouts for us, or “bad” workouts.
    They are just workouts. Whatever comes our way.
    This is not an effort to see the world through delusional rose-colored glasses.
    This is instead an opportunity… a chance to view each situation for what good it could be.
    “I want to see the workout that challenges me the most, for I am more ready than ever for it.”
    In other words, through out perception, we are in full control of the creation… and the destruction… or every one of our doubts and concerns. Focus on what we can control, and embrace each workout for what it is.

  3. “Aerobic Test”
    Row: 1:22-0:47-1:33-0:50-1:42=6:14
    Run: 1:56-0:43-1:36-0:43-1:33=5:29
    Total Time: 21:45

    WOD Rx+:
    *Includes 4 extra Bar MU’s (forgot the burpees during first round)

  4. 400m Run = 2:02
    400m Row = 1:53
    200m Run = 0:54
    200m Row = 0:53
    400m Run = 2:12
    400m Row = 1:57
    200m Run = 0:57
    200m Row = 0:56
    400m Run = 2:16
    400m Row = 2:00
    Finish Time 25:00 – 9 min Rest = 16:00

    WOD MRx = 3:38

    Fun morning! 🙂

  5. WOD w/ run first = 22:43 – 9 min rest = 13:43

    3 round WOD as Rx’d = 2:45 (finished WOD at 28:28)

    Even though I really dislike running, I definitely needed all that cardio today. 🙂

  6. 2 mile aerobic test with assault bike instead of run
    Wod with 50lb dumbbells and burpee bar muscle ups

  7. Row for all
    400m x2 = 1:51, 1:50
    200m x2 = 0:51, 0:53
    400m x2 = 1:53, 1:56
    200m x2 = 0:52, 0:51
    400m x2 = 1:56, 1:53

    Total time: 23:46-9:00 rest = 14:46

    Wod w/25# dumbbell hang power cleans and burpee ring rows

  8. Linda you look awesome. Great athletic jump and positioning as well as you look very light on your feet! Keep on getting after it. So awesome.

  9. 400 m row- 1:36
    1.0 km bike- 1:44
    200 m row- 0:47
    0.5 km bike- 0:49
    400 m row- 1:37
    1.0 km bike- 1:43
    200 m row- 0:47
    0.5 km bike- 0:50
    400 m row- 1:37
    1.0 km bike- 1:44

    WOD w/95# and Burpee Ring MUs

    Core Development

  10. WOD as rx’d: order as written. 135#, burpee C2B
    Row/run: 21:09 – 9min = 12:09
    Finished 3 rounds @ 27:38 (-24:09) = 3:29

  11. 2 mile Aerobic Test as RXd = 21:16
    3 RFT:
    6 DB Power Snatch 60lbs
    6 Burpees to 1ft target above hand
    Still thinking there may be a DB Power Snatch alternating Arms with doubles Open WOD kind of like the repeated Power Snatch Double WOD from years past.
    However this combo with burps wasn’t fun. Would hurt for a 7min AMRAP.
    Get FIT CFJ

  12. “Aerobic test”
    Started with rows
    21:52 -9:00= 12:52

    WOD 2 @85# and pull-ups (didn’t see it was ctb)

    Hard but fun one!

  13. I almost came to the 6:30 WOD, but didn’t!!! Ha I decided I was too tired to
    drive to Jenks and back, so I just did a little exercise at at home:

    Jogged 200+M and at end of ea jog, had two 20# dumbbells and did one of the following
    5 times: strict press, deadlift, alternating snatches and thrusters…after end of 3 rds, carried the 20# dumbbells the 200+ meters

    20 rds (5 carrying the dumbbells)

    35 minutes

    And thanks Karin and Dennis for the nice comments. I don’t feel old till I see my pic! Breck is in trouble!!

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