Strength:

Press 5-5-5 (75/80/85%) Rep max 3rd set

Add 2-5# to last cycle's 1RM

Newbies find 5Rm for the day

WOD:

15 DB Push press, total=40% 1RM
15 Knees to Elbows
20 Air squat
30 Double unders

*Competitors do 20/20/10 Pistols/75

Daily Challenge:  Side planks, get 2 minutes each side

Post loads and times to comments.

Girls Night Out!!!

A group of us are headed to Kangs on 2nd St. in Edmond this Thursday night, Sept. 2nd, at 5:30 P.M.

Sorry for the short notice but come if you can. Sushi is 1/2 price until 6 P.M.!

Post to comments if you can join us!

CFE, 6am:

3 x Row-Run Combo
800m run warm-up/cool-down
Running Tech Drills
WOD: 3 x 250m rows at 80%; followed by 3 x 500m row straight into 400m run (recovery 3 min).  Each for time...

Strength:

DB Split squat, 3 x 10 each leg

Chin-ups: 1,2,3,4,5,4,3,2,1  rest 15-30 seconds between each set

WOD:

Rest exactly 3 minutes between rounds

Daily Challenge:  Accumulate 10 minutes in the bottom position of the squat (yes, totally compromised spinal position but we're not under load so its okay)

Post loads and time for each round to comments.

Girls Night Out!!!

A group of us are headed to Kangs on 2nd St. in Edmond this Thursday night, Sept. 2nd, at 5:30 P.M.

Sorry for the short notice but come if you can. Sushi is 1/2 price until 6 P.M.!

Post to comments if you can join us!

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Strength:

Dead Lift 5-5-5 (75/80/85%) Rep max 3rd set

Add 5-10# to last cycle's 1RM

Newbies find 5RM for the day

WOD:

5 Dead lift
5 Hang power clean
5 Front Squat
5 Push jerk

Use around 40-50% of your Push Jerk 1RM

*Competitors repeat full rounds unbroken (135/95)
Use around 40-50% of your PJ 1RM

Daily Challenge:  L-hang, inside-out Tabata (10W/20R)x8

Post loads and rounds to comments.

Congratulations to the August On Ramp class, literally the fittest we've had to date!  From left: Matt, Shawn, Adam, Kenley, Lori, Kenneth, Callie, Bruce, and Kristin.

CFE, 7am:

Bluff Creek Trails
800m Warm-Up / Stretching / Drills
Bluff Creek Multi-Purpose Trails:  N. Meridian & W. Hefner just on the north side of the dam at Lake Hefner.
CFE Stamina WOD:  3.5 + miles of single track trail running.

CFOKC O-lift, 9am:

Snatch - Max

Rest 10 minutes

Clean & Jerk - Max

*Refer to CFOKC Fitness Standards

Post loads and times to comments.

Attention all CFOKC'ers: Monday September 6 we will be starting our first 6 week Olympic Weightlifting Course.   It will meet 5pm-6:30pm M W F.  This course is designed to take the place of your regular CrossFit classes for the duration that it meets.  So, your autopay will be frozen until you're done with the course.

Course objective:  Gain experience and technical proficiency in the snatch, clean, and jerk -beyond what is provided in our group classes.

Sign-up limit is 6 athletes (and we have 3 pre-registered) so if you'd like to dramatically improve your lifting technique and increase your speed and power, get on the roster today because these spots will go fast!

You can CLICK HERE to sign-up

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Even in world record attempts, you can notice all kinds of flaws in technique.  This guy dominated the world during his time.  So next time you get all worked up about not doing things perfect, remember this video!

Strength:

Jerk 5-5-5 (60/65/70%)

Newbies do 5-5-5 at medium-light weight

WOD:

• Core
• Handstands
• Weighted Pull-ups
• 5k row
• Dead lift
• Shoulder press

Daily Challenge:  Jump rope 5 minutes

Post loads and standards met to comments.

Karaoke Birthday Bash for Mai and Ed!!  Come help us serenade the duo Saturday, August 28th at 8pm at Nancy's 57th Street Lighthouse, 5708 North May Ave, Oklahoma City, 843-7878. Karaoke starts at 9pm.  They do serve food if you'd like to order.  First come first serve as far as seating.

"Do you know which way the weight room is?"

CFE, 6am:

400m Repeats
1 mile warm-up/cool-down
Running Tech Drills
WOD:  4 x 100m strides (not timed); CFOKC Fitness Standard (PR Attempt): 3 x 400m (5 min or until full recovery).

Strength:  Deload Week

WOD:

You and a partner have 20 minutes to
drag 75% BW on sled for 10 total trips (5 each)
and alternate/double flip tire for 3 trips
Rest as wanted and/or needed throughout

*1 trip = door to end of parking lot

Daily Challenge:  V-ups, 30 reps

Post loads and time to comments.

Very excited to announce that Coach K-star's new site is up and available for browsing, MobilityWOD.blogspot.com

Strength:

Band external rotation, 2 x 12 each arm
OHS 5-5-5 (60/65/70%)

Newbies do 5-5-5 at medium-light weight

WOD:

"Murph", "Murphie", or "Smurph"

Run 1600, 800, or 400 meters
300, 200, or 100 squats
200, 100, or 50 push-ups
100, 50, or 25 pull-ups
Run 1600, 800, or 400 meters

Partition the pull-ups, push-ups, and squats however you like.  Start and end with the run.  Competitors wear vest.

Compare to Thursday July 9, 2009

Post loads and time to comments.

Karaoke Birthday Bash for Mai and Ed!!  Come help us serenade the duo Saturday, August 28th at 8pm at Nancy's 57th Street Lighthouse, 5708 North May Ave, Oklahoma City, 843-7878. Karaoke starts at 9pm.  They do serve food if you'd like to order.  First come first serve as far as seating.

CFE class is canceled due to extenuating circumstances.  We apologize for the inconvenience...

CFE, On Your Own:

6 x 3:3 Min
800m warm-up and cool down
Running Tech Drills
WOD:  4 x 100m Strides (Not Timed); 6 x (3min run (typical 800m effort) / 3 Min rest). Try and continue to jog during rest period

Strength:

DB curl, 3 x 8 each arm

DB front raise, 3 x 8 each arm

WOD:

Row/Run 200 meters
DB Box Step, 12 reps

Daily Challenge:  Handstand holds, 3 x 30 seconds

Post loads and time to comments.

Be sure and check out RokFit.com. Today is the opening launch of the website. They've got some awesome gear! And if you didn't know, this is all by our very own "Beefcake".

CF OKC'ers. If you want anything from his website, email This e-mail address is being protected from spambots. You need JavaScript enabled to view it for an order to pickup here at the gym if you want. That way no shipping charges for you. We'll also have some RokFit stuff up here at the gym to sell soon. ENJOY!