Sign Up Now For On Ramp!

Next On Ramp Class!

Date:

Mon, Tues, Thurs  9/6/10 - 9/30/10

Time:

7PM - 8:15PM

Are you ready to start doing CrossFit? The On Ramp class is our beginner’s class and is specifically designed to prepare active, healthy individuals who are new to the CrossFit movements for our ongoing group CrossFit classes.

Space is limited, Sign up NOW!

Success Stories!

"I have been inspired to change my diet and that has paid off. Most of all, I like the camaraderie and competition of training in a group."
Jared Muse
Read more...

Nutrition Links

Whole9 | The 9 Blog

RokFit

Latest Comments

Sun

September

27

"Helen" E-mail

Strength: GHD Sit-ups, 4x15

WOD:

 

"Helen"

3 rounds for time of:

Run 400 meters

21 KB Swing (1.5/1 pd)

12 Pull-ups

Compare to 090717

Post time to comments.

 

 

Thanks to all for coming out and participating in Fight Gone Bad 4!
Comments
Search
Laura Oestmann  - Helen   |September, 30 2009 - 10:35 am
avatar 16:05
used 18 lb kettlebell
green and blue bands for pullups
first time!
shanna lakin  - helen   |September, 29 2009 - 8:27 pm
avatar 11:50 rx'd

i've had better weeks :p
Kristen Dolf  - helen   |September, 29 2009 - 9:42 am
avatar 13:26 RX'D I had NO grip left that last round!
TIA JOHNSON  - Helen   |September, 29 2009 - 6:28 am
avatar Lunch: 3 mile - 27:15 (9:05 pace)

Strength: 4x15 GHD Situps

WOD: 11:58, 1 pd, green band pull-ups

Great job Lindy......way to push through the WOD!!

Thanks for the kipping pointers Pat (aka Jared ..."its like doing the worm" he says!! The worm.....listening to Easy E music during the WOD....brings back memories!!! Fun workout today!!!
Brice Collier  - Helen   |September, 29 2009 - 6:14 am
avatar "Helen"
3 rounds for time of:
Run 400 meters
21 KB Swing (1.5/1 pd)
12 Pull-ups

8:38 Rx'd
I learned a valuable lesson about pacing today!
I blew my WOD way too early. finished the first round in 2 min but the next 2 suffered because of it... took me 30 min to recover
Kristen Dolf  - ...   |September, 29 2009 - 9:41 am
avatar blew your wod too early? haha
Kameron Rosenau  - yup   |October, 5 2009 - 1:33 pm
avatar From what I hear this is recurring problem outside the gym as well. igh
Lindy Lou  - Helen   |September, 28 2009 - 8:23 pm
avatar 3 rounds for time of:

Run 400 meters
21 KB Swing (1.5/1 pd)
12 Pull-ups

Time: 14:02, black band pull-ups

My first WOD trying to run since I sprained my ankle. Not even close to my last time (10:57), but I made it through.
David Penland  - HELEN   |September, 28 2009 - 8:11 pm
avatar 4X15 GHD sit ups

"Helen"
3 rounds for time of:
Run 400 meters
21 KB Swing (1.5/1 pd)
12 Pull-ups
12:13
Jared Muse  - Helen   |September, 28 2009 - 7:48 pm
avatar 10:40 rx'd

It was nice having Brice and Shanna in our 4:30 class today, and Jason as our teacher. We were
surrounded by such excellence.. Fun working out with our coaches.
Jennifer Penland  - Helen   |September, 28 2009 - 7:19 pm
avatar 3X15 GHD sit-ups

Helen - 17:28 (1 pood, black band pull ups which were tough with the standard of breaking the vertical plane with the chin)
Waders -  - helen   |September, 28 2009 - 6:35 pm
avatar 9:39 Rx'd, last time 10 something
Jo Bittle  - Helen   |September, 28 2009 - 6:10 pm
avatar 12:09-1pood/JPU (should have done at least a band, but chickened out once I started b/c I didn't want it to take all night-will suck it up next time)
Kristen Dolf  - yes you will...   |September, 29 2009 - 10:44 am
avatar suck it up next time! good work! AND thanks to you and Wade for cheering me on to finish my last round!!
Jason Greenwood  - 5k   |September, 28 2009 - 5:51 pm
avatar 5k - 28:46
Travis Bow  - helen   |September, 28 2009 - 5:04 pm
avatar 13:33 rxd. 1st day back after 3 weeks off because this finger--today just about killed me
Dirk Shaw  - Helen   |September, 28 2009 - 12:44 pm
avatar "Helen"


on Monday September 28, 2009

Views : 108

"Helen"
3 rounds for time of:
Run 400 meters
21 KB Swing (1.5/1 pd)
12 Pull-ups
Compare to 090717
12:37 (12:08 last time) both rx'd
Madeline Clark  - Cantaloupe Salade Recipe   |September, 28 2009 - 12:03 pm
avatar Hey gang, some of you were asking for the recipe I used to make the cantaloupe dish this weekend for FGB...so here it is:

1 under-ripe cantaloupe
1/2 cup plain yogurt
1/2 teaspoon grated ginger
3/4 teaspoon curry powder
1/2 teaspoon salt, or to taste
zest and juice of 1 lime, or to taste
4 teaspoons thinly sliced mint
1 cup raisens

Julienne cantaloupe into a large colander and drain excess juice. Dressing: In a large bowl, whisk together the yogurt, ginger, curry powder, salt, lime zest, and juice. Once ready to serve, toss cantaloupe in dressing, add mint add raisens. Enjoy!
Madeline Clark  - Recipe cont.   |September, 28 2009 - 12:06 pm
avatar Of course you can change the ingredient measurements if you like it with more or less curry, salt, lime, etc.
Taste test the dressing before you add the cantaloupe to it to make sure it's how you like it
Tom Russell  - been waiting on this...   |September, 28 2009 - 7:06 pm
avatar Thanks, Maddie. The slaw was great and something I might actually be able to make if someone teaches me how to julienne something.
Amanda Filbeck  - Helen   |September, 28 2009 - 10:49 am
avatar 4X15 GHD Situps (half extension)

WOD: 17:34 1 pd. / blue band pull-ups
Kameron Rosenau  - Helen   |September, 28 2009 - 9:04 am
avatar 4X15 GHDs

WOD: 8:15 rx'd I wanted to be in the mid 7's but it wasn't happening today. Last run took way too long. There were some great times to chase good work R DUB and Kilman. Thanks Jason for keeping me moving and not worrying about the clock.

See everyone at 6 am for the last Maddie workout
David Jordan  - Helen   |September, 28 2009 - 8:18 am
16:22 as Rx'd 3 min slower than April. Thought I did 1.5 pd in Apr, maybe not though.

400 meter run
21 KB Swings with 1.5 pood
12 pull ups.
Brad Kilman  - Helen   |September, 28 2009 - 7:36 am
avatar 9:36 rx'd (PR) - last pr was 9:48 without the new pull-up standard today of chins breaking the vertical plane of the bar.

R DUB - thanks for setting the time to shoot for. If I'd have gone first, I'm sure mine would have been slower than it was.

Tim - thanks for the strategy and encouragement. word.
Mary Anne Rice  - Helen   |September, 28 2009 - 7:25 am
avatar 2 X 15 GHD sit-ups--due to time
16:22 Rx'd--NOT a PR for me.
I feel like I am not able to do as many pull-ups as I used to...??
My run was slow and pull-ups are taking too long.
Tom Russell  - GHD; Helen   |September, 28 2009 - 7:00 am
avatar 4X15 GHD Situps (first time to full extension)

WOD: 12:22 1 pd.

Good times. Glad to have the new faces in the 0600. Maddie!!!!! We are going to miss you.
Madeline Clark  - You too!!!!   |September, 28 2009 - 11:31 am
avatar Tom, I'm definitely going to miss all of you guys too!!!!!!!
Ryan Bittle  - Helen   |September, 28 2009 - 6:31 am
avatar 16:03
Madeline Clark  - Helen   |September, 28 2009 - 6:06 am
avatar 10:37 Rx'd (PR)
Randy Shrauner  - Helen   |September, 28 2009 - 6:02 am
avatar 3X15 GHD Situps (2/3 Extension)

WOD: 14:55 (Green Band)

16:10 (Black Band)
back in July
Mary Anne Rice  - Way to Go!!!   |September, 28 2009 - 7:17 am
avatar Great Job on improving your time on Helen!!! That is AWESOME! Keep it up! Always great to see you in the morning!
Mandy Hayes-Chandler  - Helen   |September, 28 2009 - 5:48 am
avatar 14:54. I feel really good after this mornings workout. Thanks for the encouragement Mary Ann!
Mary Anne Rice  - you did...   |September, 28 2009 - 7:18 am
avatar AWESOME, girl!! You pushed it HARD!! Thanks YOU for your encouragement... couldn't have gone as fast without you!
Ryan wilkinson  - Helen   |September, 28 2009 - 5:42 am
avatar 9:38 rx'd. (pr)
Only registered users can write comments!

3.26 Copyright (C) 2008 Compojoom.com / Copyright (C) 2007 Alain Georgette / Copyright (C) 2006 Frantisek Hliva. All rights reserved."

< Prev   Next >
 
Copyright © 2010 CrossFit OKC. All Rights Reserved.
633 Enterprise Dr Ste. 110, Edmond, OK 73013 - (405) 313-6996
Forging Elite Websites

Forging Elite Websites