Jason, you and everybody at Crossfit OKC have set the bar ridiculously high for everyone in Colorado Springs.  We had a great time working out, and hanging out, with everybody.  All of you will be truly missed, and all are welcome to come visit in Colorado Springs, please.  E-mail me at This e-mail address is being protected from spambots. You need JavaScript enabled to view it or call 850-313-0609 / 850-218-5298.  Take care.  Stay in touch.  Get leaner, stronger, and faster.   

-Jarrett "Vaty" Hlavaty and Jennifer Hlavaty

No CFE today

CFOKC O-lift, 9am:

Snatch High Pulls: 50%x3, 55%x3
Snatch + OHS: 70% x 1 x 5
Clean + FS: 70% x 1 x 5
Split Jerk:  85% x 1 x5

3 rounds of:
10 dead hang pull-ups
5 high box jumps

Post loads to comments.

Strength:

Front Squat 5-3-1 (85/90/95%) Rep max 3rd set

Rest 2-3 minutes between sets

WOD:

10 rounds for time of...

7 dead lift (35% of 1RM)

7 push-ups

*scale down to 5 reps or up to 15 reps as needed or wanted

Hey guys,

CFE, (no class, do this on your own):

10 x 100m Sprints
800m warm-up and cool down
Running Drills 10min.
WOD: 4x100m strides (no time) then 10 x 100m sprints at max effort with 90 sec recoveries.

Strength:

Dumbbell Split Squats, 5 x 5 each leg

Each hand holds a DB, one leg out front, rear leg on floor or elevated

WOD:

3 rounds, each for time of...

5,4,3,2,1 shuttle run and burpees

Rest exactly 3 minutes between rounds

Post loads and times to comments.

Strength:

Power Clean 3-3-3 (80/85/90%) Rep max 3rd set

Rest 2-3 minutes between sets

WOD:

"Grace"

30 reps for time,  power clean and overhead anyhow. (135/95)

*scale weight up or down as needed or wanted

Compare to Friday May 14, 2010

Finisher:

3 x 15, leg lifts or toes-to-bar

Post loads and time for benchmark workout to comments.

Hey guys,

CFE WOD, (no class though, do this on your own):

400m Repeats
800m warm-up and cool down
Running Drills 10 min.
CFE WOD: 4x100m strides (no time)  then 6 x 400m, Rest 2 min between intervals.  Goals is to keep repeats with in 3 sec's of each other.

Strength:

Single arm barbell press, 5 x 5

WOD:

5 rounds for time of...
20 Air Squats
15 SDHP
5 Ring Dips
*Thanx to Jeremy Thompson for this workout

Post loads and time for triplet to comments.

Good luck to Brice who will be playing rugby for the Air Force in Australia the next 3 weeks.  Play well mate!

Schedule for Monday July 5:  9, 11, 4:30, 5:30, 6:30 (no 6am class)

CFE:  No class this next week (Kevin is out of town).  We will post the WODs for those who would like to do them on their own.  CFE class will resume on Tuesday July13.

Strength:

Bent Over Row 3-3-3 (80/85/90%) Rep max 3rd set

Rest 1-2 minutes between sets

WOD:

15-12-9-6-3 reps...

Pull-ups

Push-ups

Perform 50 double unders at the end of each round

Post loads and times to comments.

June's On Ramp class, our biggest yet with 13 new members (missing is Ebony, Kari, and Sarah Jane)

From left to right:  Ryan, Wes, Anthony, Amanda, Dustin, Camille, Karen, Yolanda, Colleen, and Angela)

No CFE today

CFOKC O-lift, 9am:

Snatch high pull + Snatch:  (50%, 55%) x 2

Snatch:  65%x1, 70%x1x2, 75%x1x5

C&J:  65%x1, 70%x1x2, 75%x1x5

Split Jerk:  80% x 1 x 5

3 rounds of
10 Ab wheels
10 split jumps
10 clapping push-ups

Schedule for Monday July 5:  9, 11, 4:30, 5:30, 6:30 (no 6am class)

CFE:  No class this next week (Kevin is out of town).  We will post the WODs for those who would like to do them on their own.  CFE class will resume on Tuesday July13.

Big Truck Taco, "Saving the world, one taco at a time."

Strength:

Push Press 3-3-3 (80/85/90%)  Rep max 3rd set

Rest 2-3 minutes between sets

WOD:

"Nancy"

5 rounds for time of...

Run 400 meters

15 Overhead squat (95/65)

*scale to 200 meters and/or empty barbell as needed or wanted

Compare to Monday November 30, 2009

Post loads and time for benchmark workout to comments.

David and I would like to invite everyone to our house on Sunday for a swim party! We'll start at about 2:00pm and go to whenever. Bring your own drinks, towels and lawn chairs. We are planning to have "build your own kebabs"--we'll supply the beef, chicken, shrimp, etc. for that. Bring some kind of side dish or dessert if you would like. Call, text or e-mail me that you are coming...823-9526, This e-mail address is being protected from spambots. You need JavaScript enabled to view it ...I'll send you directions.
Hope to see you there!

-Laura