Strength:

Power Snatch 3-3-3 (80/85/90%)
rep max 3rd set

Newbies find 3RM from the hang

WOD:

4 x 200 meters run/row
Rest 3 minutes between
2 x 400 meter run/row
Rest 5 minutes between
1 x 800 meter run/row
Rest to recovery

Daily Challenge:  Frog stand, accumulate 1 minute

Post loads and times to comments.

Luke serves up the goods!  And he recently placed 2nd in the 18-25yr group at the Draper Duathlon Off-Road race.  Who has two thumbs and loves to kick ass?  This guy...

CFE:

1 Mile Time Trial
800m warm-up and cool down
Running Tech Drills
WOD: 8 x 100m (not timed) followed by a CFOKC Fitness Std a 1 Mile Time Trial.

Strength:

Pistols, 5x5 each leg
Add weight as needed

CFOKC Fit Standards:  Squats

WOD:

3 rounds for time of...
Run 400 meters
10 Heavy KB Swing
30 Push-ups
*Competitors wear weighted vest

Daily Challenge:  Hollow Rock for 1 minute

Post mile times and time for triplet to comments.

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This is Steve Maxwell.  He will be conducting a kettlebell certification at CFOKC October 2-3.  Can't wait to meet this guy!

Strength:

Jerk 5-5-5 (75/80/85%)
Add 5-10# from last cycle
Rep max 3rd set

Newbies find 5RM for the day

WOD:

50,40,30,20,10 rep rounds for time...

Double Unders
Abmat Sit-ups

Compare to Tuesday 3-16-10

*scale as needed or wanted by starting from 40s or 30s, or replacing the doubles with singles

Daily Challenge:  Around the World on pull-up station (move from one side all the way around to the other side without touching the floor)

Post loads and time for benchmark workout to comments.

CFE, 8am:

5K Tempo Run
Location: Mitch Park is on the north side of Covell between Santa Fe & Kelly, Meet in the parking area of the Multipurpose Activity Center (MAC) just inside of the main entrance to the left.
5 min run warm-up followed running drills. 5 min cool-down jog.
WOD: 5K Run 85% Effort.  Run 1:00 to 1:30 per mile pace slower than PR (Race Pace)

CFOKC O-lift, 9am:

High hang SN high pull:  50%x3x3
Snatch: 70%x2, 80%x1x2, 85%x1x3, 90%x1x1
C&J: 70%x2, 80%x1x2, 85%x1x3, 90%x1
Jerk Dip Squats:  110%x5x3

4 sets...
Partner glute-ham raise, 10 reps
Leg pull-overs, 5 reps

Post times for CFE and loads for O-lifting to comments.

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Great daily warm-up stuff here, whether you deal with nagging shoulder issues or not, these are a great addition to your daily warm-up routine.

Strength:

Good Morning 5-5-5 (75/80/85%)
add 5-10# from last cycle, rep max 3rd set

Newbies find 5RM for the day

WOD:

Row 1000 meters, then immediatley...
5 rounds of...
5 burpees
Lateral shuffle 40 ft. (hands up & toes forward)

Daily Challenge: Two-hand Turkish Get Up

Post loads and times to comments.

CFE:

Sprint Stepdowns
800m warm-up / cool-down
Running / Metronome - Cadence Drills
CFE WOD: 4x100m (not timed) followed by 3 x (400m, 300m, 200m, 100m - Rest during set 1:00, 0:45, 0:30); Rest between sets 5 min.

Strength:

Dead Hang Chin-ups, 3 x 10
DB external rotation, 3 x 10

WOD:

Medium weight KB Swing
Ring Dips
Pull-ups

Daily Challenge:  Triple Unders

Post split times, loads, and time for triplet to comments.

Some of our trainers and competitive crossfit athletes will be getting together tonight at the 4:30 and 5:30 classes to demonstrate "Nasty Girls" the workout.  Ed will be in the house filming for a new video as well.  Please come out and join us, watch these monsters tackle this WOD, and have fun!

Strength:

Overhead Squat 5-5-5 (75/80/85%)
add 5-10# from last cycle, rep max 3rd set

Newbies find 5RM for the day

WOD:

50 air squat
10 Pull-ups
10 Push-ups
10 DB Hang power clean

*Competitors do "Nasty Girls" as rx'd

Compare to Monday 10-19-09

Daily Challenge:  monkey bar traverses, get 3 down and back

Post loads and times to comments.

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Say what you want about the range of motion on some of their exercises, these people are fit!  And I like how they are working in multiple planes of movement...

CFE WOD:

Run Ladder
800m warm-up and cool down
Running Tech Drills
WOD: 4 x 100m Not Timed followed by (200, 400, 600, 800, 600, 400, 200) Rest time as follows between intervals:  1:00, 1:30, 2:00, 3:00, 2:00, 1:30.

Strength:

Lumberjack Press 5-5-5, each side
DB Front Raise, 3 x 10 each side

WOD:

Daily Challenge:  backwards rope jump, 100 reps

Post times and loads to comments.