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Mon

January

25

Power Clean, Pull-ups, KB Swings E-mail

Strength: Front Squat, find 1RM

WOD:

10,9,8,7....2,1 rep rounds for time of:

Power clean (55% of 1RM)

C2B Pull-ups

KB swing (1.5/1 pd)

Compare to Monday Oct 26, 2009

Post time to comments.

 

This is our last week for finding 1RM loads for strength movements.  Congratulations to all on new PRs!  February we will begin a dedicated M,W,F strength program with shorter conditioning sessions afterward.  T,TH will focus on gymnastics/kettlebell skills.

 

 

 

Charles summons the 'eye of the tiger' during Friday's chipper workout
Comments
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shanna lakin  - fs and pc/c2b/kb   |January, 29 2010 - 10:42 am
avatar FS 1RM 143, failed at 153#

10!
PC 63#
C2B pu (pb)
KBS 1pd
14:14

much more enjoyable than doing it at 93
Brice Collier  - 10! Clean/Swing/Pull   |January, 28 2010 - 8:15 am
avatar 10,9,8,7....2,1 rep rounds for time of:
Power clean (155)
C2B Pull-ups
KB swing (1.5pd)
11:16
Ryan wilkinson  - Power Cleans, Pull-ups, KB Swing   |January, 27 2010 - 11:53 am
avatar 255 Front Squat, 13:48 Rxd
Lindy Lou  - Power Clean, Pull-ups, KB Swings   |January, 25 2010 - 10:25 pm
avatar Strength: Front Squat, find 1RM

125# (PR)

WOD:

10,9,8,7....2,1 rep rounds for time of:
Power clean (55% of 1RM)
C2B Pull-ups
KB swing (1.5/1 pd)

Time: 14:50, 43#, blue band c2b, 1 pd

I got special and did an extra round of four because I lost count. Great class, though.
Celeste P  - Clean, KB, pull-up   |January, 25 2010 - 9:41 pm
avatar 10, 9, 8... 1
Power Clean 43#
chest-to-bar fat black band pull-ups
3/4 pood KB swings

Time: 22:21

I will confess, when Brice retracted his decision to cut me off at 20 minutes, I had mixed feelings. Usually I hate not finishing, but this one just felt like a pounding the whole way through. Of course I AM glad I finished -- now that it's over!
Kristen Dolf  - PC-Pull UPs- KB Swings   |January, 25 2010 - 9:24 pm
avatar Front Squat: 203# pr

wod: 17:25 rx'd, 85#
*thanks Brice for staying on my about my pull ups
David Penland  - Power Cleans-P.U.- KB Swings   |January, 25 2010 - 8:49 pm
avatar Front Squat 195 (PR?)

10,9,8,7....2,1 rep rounds for time of:

14:08 115# CTB & 50# DB
Carl Klotz  - Power Clean, Pull-ups, KB Swings   |January, 25 2010 - 8:15 pm
avatar FS - 205

WOD - 17:10 with 130#. I hated this workout more than anything I have ever hated in my life. except the wind in oklahoma.
Kristen Dolf  - ...   |January, 25 2010 - 9:22 pm
avatar I heart you for doing this!
Melissa Burks  - PC-C2B-KBS   |January, 25 2010 - 8:01 pm
avatar FS-1 RM 63#-1/2 of my former 1RM but stopped there to be safe

WOD 15:24
32# PC
regular kipping PU
1/2 pood KBS

Fairly happy with my time. No where near C2B, but I'm just happy to still be able to get a pull-up. Keeping all my weights low for a while. Better to do it light than to not be able to do it at all.
Daniel Stephenson  - Power Clean, Pull-ups, KB Swings   |January, 25 2010 - 7:59 pm
avatar 225 max for FS.......Failed twice at 275. I will not fail at that weight again!!

WOD: 115#, 1.5 pood, Kipping pullups-18.05....Pullups killed me! Who needs skin, right?
Charles Te   |January, 25 2010 - 7:51 pm
avatar FS 1RM: 185# PR
WOD: 16:21, 75#, 1pd;
- my hands are a little tore up;

I think I missed the crossfit intro class on summoning the eye of the tiger, but it looks like KB do the trick.
TIA JOHNSON  - Front Squat, Power Clean, Pull-ups, KB Swings   |January, 25 2010 - 7:24 pm
avatar Strength: Front Squat, find 1RM

165# (PR)

WOD:
10,9,8,7....2,1 rep rounds for time of:
Power clean (55% of 1RM)
C2B Pull-ups
KB swing (1.5/1 pd)

13:10 (63# PC, blue band C2B PUs, 1 pd)

Compare to 10/26/09:
17:30 (63# PC, blue band C2B PUs, 1 pd)
Lindy Lou  - Niiiice...   |January, 25 2010 - 10:26 pm
avatar PR on the front squat.
Adam Borders  - Power Cleans, Pull-ups, KB Swings   |January, 25 2010 - 6:17 pm
avatar FS: 195# PR

WOD: 17:30 75# Cleans, started out on Blue Band then moved to Green, THEN moved to Blue and Green band or was it purple? 1 pood... awful performance
Lindy Lou  - Whatever.   |January, 25 2010 - 10:29 pm
avatar I still love that you said you had to use the whole rainbow of bands.
David Jordan  - Power Clean, Pull-ups, KB Swings   |January, 25 2010 - 6:02 pm
Strength: Front Squat, find 1RM 215
12:14 (I think). 105 on the cleans, ring rows and 40# db swings. Gotta over easy, 1.5 pd kb's and 50# db's were already gone.

WOD:
10,9,8,7....2,1 rep rounds for time of:
Power clean (55% of 1RM)
C2B Pull-ups
KB swing (1.5/1 pd)
Brad Kilman  - Power Clean, Pull-ups, KB Swings   |January, 25 2010 - 4:46 pm
avatar Front Squat 1RM - 245, tied PR

WOD - 14:12, 115# cleans (50% instead of 55%..I know, I know, I'm only cheating myself) C2B pull-ups and 50# DB swings.
Dirk Shaw  - Power Clean, Pull-Ups, KB Swings (front squats)   |January, 25 2010 - 4:10 pm
avatar Strength: Front Squat, find 1RM
WOD:
10,9,8,7....2,1 rep rounds for time of:
Power clean (55% of 1RM)
C2B Pull-ups
KB swing (1.5/1 pd)
front squat 185
WOD 16.12 w/75#
Waders -  - power cleans pullups kb swings   |January, 25 2010 - 3:23 pm
avatar fs 225#, WOD 15:22
Jared Muse  - FrSq; PwrCl, C2B, Kb Swings   |January, 25 2010 - 2:48 pm
avatar front squat 225

wod - 14:32 with 115# Power clean and 50# dumbbell swings C2B pull-ups

"I've got blisters on my fingers!"
David Penland  - Nice Pic!   |January, 25 2010 - 8:46 pm
avatar Where did you get this PIC?

This does not look anything like you.......

Smirnoff Grape maybe!
Jared Muse   |January, 25 2010 - 10:20 pm
avatar My best friend took this pic of me and yes grape Smirnoff.
shanna lakin  - seriously....   |January, 26 2010 - 12:45 am
avatar ...nice waist to bar pullups. awesome.
Jarred Smith  - Power Clean, Pull-ups, KB Swings   |January, 25 2010 - 1:42 pm
avatar 1 Rep Max Front Squat: 245# (pr)

115# on the Power Cleans
C2B Pullups
1.5 Pood KB

14:50
Laura Rankin  - Power Cleans, Pull ups, KB swings   |January, 25 2010 - 1:30 pm
avatar Front Squat--148# (and very ugly--but tied PR)

WOD--63#, chest to bar pull ups, 1 pood KB (so, rx'd, I guess) 15:51

The pull ups took so much energy, but I think I hit my chest every time. I can't imagine doing more weight on the cleans.
Jo Bittle  - Power Clean, Pull-Ups, KB Swings   |January, 25 2010 - 1:21 pm
avatar FS: 153#
WOD: 14:51 w/63# Purple&skinny black band PU's, 1pd
Jennifer Penland  - Power Clean, C2B Pull-ups, KB Swing   |January, 25 2010 - 10:43 am
avatar Front Squat 1RM: 103# PR


WOD: 14:24 (43#, blue band C2B, 1 pd K
Kameron Rosenau  - cleans,c2b,swings   |January, 25 2010 - 10:03 am
avatar Front Squats: 305# 315# failed but I think I could have done it with a minute or two of rest

WOD: 145# cleans and rx'd everything else: 13:13 about a 1:30 faster than last time, but last time I used 170# for the cleans. hmmm

Good work 0600 always fun!
Amanda Filbeck  - Power Clean, Pull-ups, KB Swings   |January, 25 2010 - 8:27 am
avatar Strength: Front Squat, find 1RM
108#

WOD: 10! rep rounds for time of:
Power clean (55% of 1RM)
C2B Pull-ups
KB swing (1.5/1 pd)
19:20 (63#, purple band pull-ups, 1 pd)

Compare with 10/26/09:
20:43 (73#, green band pull-ups, 3/4 pd)
Tom Russell  - FrSq; PwrCl, C2B, Kb Swings   |January, 25 2010 - 8:14 am
avatar Strength: Front Squat, find 1RM
175# (10# PR) Must be the shoes.

WOD: 10! rep rounds for time of:
Power clean (55% of 1RM)
C2B Pull-ups
KB swing (1.5/1 pd)
18:30 (95#, 1 pd)

1:18 better than 10/26/09 at same weight.
Timothy Blackwell  - Power Clean, Pull-ups, KB Swings   |January, 25 2010 - 8:09 am
avatar Front Squat: 275# PR

WOD: 16:17
Used 135# for Power Cleans.
Randy Shrauner  - Power Cleans-Pullups-KB Swings   |January, 25 2010 - 8:04 am
avatar 1 Rep Max Front Squat: 245# (pr)

105# on the Power Cleans
Blue Band Pullups
1.5 Pood KB

19:47

Handstand practice for the cashout.
Brice Collier   |January, 25 2010 - 9:32 am
avatar AWESOME FRONT SQUAT!!!
Kevin Jones  - Ditto   |January, 24 2010 - 11:04 pm
avatar With regards to "Client or Patient" way to go K Star! I would have to say that I concur with Kelly Starrett's premise that without constant dedication and attention to perfecting technique over intensity with reckless disregard for form, that you are more than likely going to find yourself sidelined than not...

Additionally, I applaud Coach Jason's open and ever seeking mind to make CrossFit OKC the best place to achieve your total potential!
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