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

Fri

March

05

"Fran" E-mail

Strength: Deload Week

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

Newbies do 5-5-5 at moderate weight

 

WOD:

"Fran"

21-15-9 reps for time of...

Thruster (95/65 lbs)

Pull-ups

Compare to Monday October 12, 2009

*Refer to CFOKC Fitness Standards for benchmark times

 

Post loads for deadlift and time for benchmark workout to comments.

 

 

Dim lights Embed Embed this video on your site

Breck will be our head judge at sectionals next weekend, make sure to thank him if you see him
Comments
Search
B. J. Bender   |March, 7 2010 - 9:31 pm
avatar Deadlift: 285,315,335

Fran: Rx'd 4:56 PR

1:10 faster than my solo best at the old gym. Thanks a lot group. Looking forward to making week 2 a success.
David Jordan  - FRAN   |March, 7 2010 - 7:07 am
Strength: Deadlift 5-5-5 (60/65/70%)
255-265-285

WOD: "Fran"
21-15-9 reps for time of...
Thruster (95 lbs)
Pull-ups
6:38 with ring rows
Emily Borders  - WODs from Tulsa   |March, 6 2010 - 7:32 am
avatar Thurs:
400m run
15 DB swings
15 burpees
X 4 rounds
22:18

Fri:
5K row (using custom setting)
27:?
David Penland  - FRAN   |March, 6 2010 - 6:09 am
avatar Deadlift 5-5-5 (60/65/70%) 225#-225#-225#

21-15-9 reps for time of...
Thruster (95 lbs)
Pull-ups

7:00 Rx'd (PR)
Charles Te   |March, 6 2010 - 12:10 am
avatar stuck at work, but I was able to sneak away to Globogym for a little while and tried today's workout there. doing thrusters when people around you aren't doing them is kind of awkward.

DL: 165-175-185

WOD: Fran 75# 8:34

i am terrible at lifting weight overhead.
Travis Bow   |March, 5 2010 - 10:51 pm
avatar 4:14 rxd (PR, last time was 6:30)
Lindy Lou  - Fran   |March, 5 2010 - 8:53 pm
avatar Deadlift 5-5-5 (60/65/70%)
163-173-187

WOD:
"Fran"
21-15 -9 reps for time of...
Thruster (95/65 lbs)
Pull-ups

Time: 3:55, 53#, 15-9-3 reps
Last time: 10:18, 53#, black band pull-ups
Waders -  - Fran?   |March, 5 2010 - 8:47 pm
avatar no deadlift
fran NOT rx w/ 25#db thrusters 3:06
still i've never done this Rx in the almost year i've been crossfitting IDK if i'm avoiding fran or she's avoiding me
TIA JOHNSON  - Fran   |March, 5 2010 - 8:09 pm
avatar Strength:
Deadlift 5-5-5 (60/65/70%)

145-155-170

"Fran"
21-1 5-9 reps for time of...
Thruster (95/65)
Pull-ups

WOD Time: 7:37 (63#, 12-9-6 scaled PUs)
10/12/09: 7:46 (63#, green bd PUs)
Burdge Green  - Fran   |March, 5 2010 - 7:26 pm
avatar Strength: Deload Week
Deadlift 5-5-5 (60/65/70%)
275, 295, 315

WOD:
"Fran"
21-15-9 reps for time of...
Thruster (95/65 lbs)
Pull-ups

5:75 (PR - 7:45 in October)
Randy Shrauner  - Lift-Row-Run   |March, 5 2010 - 1:40 pm
avatar From CrossFit Jenks

3X5 Deadlift: 275# (Deload week)

2000 Meter Row
1 Mile Run

18:14
Laura Rankin  - Fran   |March, 5 2010 - 12:51 pm
avatar Deadlift--5-5-5, 83-103-113 (not accurate for today's percentages--still babying the back.)

Fran: 5:04 with 43#, Rx'd pull ups.

Way to gut it out, Tom! Glad you could join the morning group that actually has daylight
Jared Muse  - Fran   |March, 5 2010 - 12:50 pm
avatar Dead lift
225 X 5
245 X 5
255 X 5

Fran rx'd 3:54

Oct. 11th 5:52 rx'd
April 8th 8:27 rx'd
Tom Russell  - Hope   |March, 5 2010 - 3:50 pm
avatar I know you are all about squashing hope, but seeing your post gives me hope that it at least can get better. Nice work.
Jared Muse   |March, 5 2010 - 3:56 pm
avatar I was really proud of you today. Great job and way to push. Being nice is hard. I will never make it in the 6 AM class. You guys are too nice and non-hope squashing.
Celeste P  - scaled Fran   |March, 5 2010 - 11:57 am
avatar 3 X 5 deadlifts 83-103-113, took it easy

21, 15, 9 thrusters 32#, pull-ups green + skinny black bands together

8:54

I probably should have scaled reps, as the second set of thrusters and all of the pull-up sets ended up broken.
Jennifer Penland  - Fran   |March, 5 2010 - 11:45 am
avatar Deadlift: (went very light in anticipation of Fran, so not even posting those weights!)

Fran: 7:40
Thrusters 21-15-9 (33#)
Pull ups 15-12-9

Is Rx'd Fran anywhere in my future??? Today was the first time to do kipping pull ups in Fran (with scaled reps), but went lighter on the bar than ever before. Maybe someday.......
Amanda Filbeck  - Deadlift, Fran   |March, 5 2010 - 11:47 am
avatar Strength: Deadlift 5-5-5 (60/65/70%)
83, 93, 113

WOD: "Fran"
21-15-9 reps for time:
- Thruster (53#)
- Pull-ups
9:46

Many thx to my support group (Kam, Tim, BJ)... really appeciated the encouragement!
Tom Russell  - Deadlift; Fran   |March, 5 2010 - 1:37 pm
avatar Strength: Deadlift 5-5-5 (60/65/70%)
185-195-205

WOD: "Fran"
21-15-9 reps for time of...
Thruster (95#)
Pull-ups
11:24
First time rx'd. Wanted to die from about the 5th thruster. Thanks to the 0900 for staying with me.
Celeste P  - Rx   |March, 5 2010 - 11:58 am
avatar Way to go on the first Rx'd.
Jared Muse   |March, 5 2010 - 3:57 pm
avatar Good job
Ryan Smith  - Fran   |March, 5 2010 - 10:31 am
avatar Newbie

WOD: "Fran"
21-15-9 reps
Thruster 45#
JPU
5:30
Brad Kilman  - yeah, ryan!   |March, 5 2010 - 2:07 pm
avatar welcome to the world of posting your workouts on the crossfitokc comments board. you've made a wise decision. And if you keep posting, you will have a wonderful online record of your entire workout history so that you can watch your guaranteed performance improvements and be encouraged in the watching. Also, in posting, your are joining in on a group activity that helps to build a good culture of togetherness in the crossfit community.

this post not necessarily endorsed by nor paid for by any member of crossfitokc staff.

love,
brad
T$ Azevedo  - Deadlift & Fran   |March, 5 2010 - 10:03 am
avatar Deadlift 5-5-5:
135-165-175

Fran:
Thrusters 65#
Pullups 10-8-6 (no band! yusss!)
10:07


Had to do 10-8-6 on the pullups because my left hand has decided to rebel against me. Hopefully it will heal up over the weekend!
Kameron Rosenau  - Fran   |March, 5 2010 - 9:25 am
avatar Deadlift: 285,315,335

Fran: Rx'd 3:01

Just a little ways away from sectionals. Giid 0600 class lots of painful faces gracing us with their presence on this lovely Friday morning.
Brad Kilman  - Fran   |March, 5 2010 - 8:28 am
avatar Deadlift 5-5-5: 185, 215, 245

Fran - 3:40 (PR) glad that is over. great job 6am.
Timothy Blackwell  - Fran   |March, 5 2010 - 11:42 am
avatar Strength: Deadlift 5-5-5 (60/65/70%)
285-315-335

WOD: "Fran"
21-15-9 reps for time of...
Thruster (95 lbs)
Pull-ups
3:45

Last time 4:33
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