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

Mon

March

08

Move Yourself E-mail

Strength:

Push Press 5-5-5 (75/80/85%)

Newbies do 8-8-8

WOD:

5 rounds for time of...

5 Pull-ups

10 Push-ups

15 Squats

20 Sit-ups

Rest 1 minute

 

Post loads for push press and total time for circuit to comments.

 

 

 

Another successful O-Lift Saturday!
Comments
Search
Mandy Hayes-Chandler  - RUN   |March, 11 2010 - 7:37 am
avatar long(est) run on Sunday: 18 miles at 9:59 pace.
shanna lakin  - crossfit muse   |March, 9 2010 - 12:18 am
avatar jared you are welcome...just happy not to workout alone


3 rounds for time:
500 m row
10 **pc&j 83
10 pullups
16:28

**still babying the hip so i did power cleans. hadn't c&j in a while so i was scared but it felt great. my pullups however did not, as per usual. yall will kill this workout on saturday.
Charles Te   |March, 8 2010 - 10:33 pm
avatar push press 3x8
75-85-85

WOD: 12:20

- pushups def held me back
Celeste P  - Move Yourself   |March, 8 2010 - 8:55 pm
avatar push press 3 X 5 - 38, 43, 48

WOD "Move Yourself"
5 rounds of
5 pull-ups (BLUE band!)
10 push-up (knees)
15 air squats
20 sit-ups
1 minute rest

15:39

I felt great about this one: squats are improving, did almost everything clean and unbroken, and used the BLUE BAND!!! All of that more than made up for my posting the slowest time of the day.
B. J. Bender  - Move Yourself   |March, 8 2010 - 8:26 pm
avatar Push Press 5-5-5 (75/80/85%)

135-165-185

5 rounds for time of...
5 Pull-ups
10 Push-ups
15 Squats
20 Sit-ups
Rest 1 minute

8:50
Adam Borders  - Move Yourself   |March, 8 2010 - 8:19 pm
avatar Push-Press: 95, 105, 115

WOD: 11:08 Ring Rows, Knee Push ups.

Been working on push ups so hopefully once i hit puberty i can do them from the toes.
Lindy Lou  - You're trying to kill me...   |March, 8 2010 - 9:51 pm
avatar I almost spit broccoli on the screen. Almost. Besides, at least you were keeping a steady pace. I came close to a face plants a time or two.
Jo Bittle  - Move Yourself   |March, 8 2010 - 7:48 pm
avatar PP: 3x10 w/50#
WOD: 11:48-Pull-ups as close to chin over bar as I could (which was prob not that close) since I didn't have a band and was doing them out of my garage.
Kristen Dolf  - yay!!   |March, 9 2010 - 8:40 am
avatar I'm so proud of you! I cant wait to see no band in class!!!!!!!!!!
TIA JOHNSON  - Move Yourself   |March, 8 2010 - 7:24 pm
avatar Strength:
Push Press 5-5-5 (75/80/85%)

73-75-80

WOD:
5 rounds for time of...
5 Pull-ups
10 Push-ups
15 Squats
20 Sit-ups
Rest 1 minute

Scaled to 3 rds - 5:34
Daniel Mayfield   |March, 8 2010 - 7:04 pm
avatar Push Press: 120, 135, 140

WOD: 8:29 (took a complete minute rest between sets.)
David Penland  - Move Yourself   |March, 8 2010 - 6:52 pm
avatar Push Press 3X5:
95-105-115

5RFT of:
5 Pullups
10 Pushups
15 Squats
20 Situps
1 Minute Rest

10:01 Rx'd
Lindy Lou  - Move Yourself   |March, 8 2010 - 6:26 pm
avatar Push Press 5-5-5 (75/80/85%)

73-75-80

WOD:
5 rounds for time of...
5 Pull-ups
10 Push-ups
15 Squats
20 Sit-ups
Rest 1 minute

Time: 11:57 Rx'd
Somebody needs to work on push-ups.
Thomas VanNort  - Move Yourself!   |March, 8 2010 - 2:53 pm
avatar PP: 115, 115, 135

WOD: 12:50
R-to the motha flippin-X

Finally got my pull-ups! Thanks for the encouragement Nick, Dirk, Shanna, and Muse.
shanna lakin  - so proud   |March, 9 2010 - 12:14 am
avatar
Dirk Shaw  - Move Yourself (push press)   |March, 8 2010 - 1:14 pm
avatar Push Press 5-5-5 (75/80/85%)
WOD:
5 rounds for time of...
5 Pull-ups
10 Push-ups
15 Squats
20 Sit-ups
Rest 1 minute
PP 100-110-115
WOD: 11:14
Laura Rankin  - Move Yourself   |March, 8 2010 - 12:27 pm
avatar Push Press--3x5 75-80-85%
90-95-105
Plus, I got to entertain everyone with a scary moment re-racking the bar at the end of my last rep.

WOD: 10:20 Rx'd
I felt pretty good about my time until I saw the pre-dawn morning group times. Oh well--I loved the workout--every element I like--especially the REST period.
Jared Muse  - Wod 1   |March, 8 2010 - 12:21 pm
avatar 500m row
10 squat clean to overhead 135#
10 pull-ups

3 rounds
14:36 I think

Thank you Shanna for doing this with me.
You are the best.
Kameron Rosenau  - Nice   |March, 8 2010 - 1:23 pm
avatar Mr. Muse:


Good work on the WOD! This is a smoker of a workout. Brice and I are going to do just 2 rounds tomorrow afternoon so we have a good idea as to what it's going to be like. Good work though I know this is going to be a killer
Jared Muse   |March, 8 2010 - 1:26 pm
avatar You guys should do good. The squat cleans were a killer for me.
TIA JOHNSON  - Thanks!!!!   |March, 8 2010 - 7:31 pm
avatar Got the coupon dude....thanks so much! Great job on the WOD!! Gonna give it a shot tomorrow myself....I keep having nightmares that I won't finish under the 20 min cap, so I gotta prove to myself that I can...yes, I'm kinda freakin out right about now!
Jennifer Penland  - Pull-Push-Squat-Sit   |March, 8 2010 - 10:28 am
avatar Push Press 3X5 (75-80-85% 1RM): 63-65-68

WOD: 13:18 Rx'd
Amanda Filbeck  - Push Press; Pull-push-squat-sit   |March, 8 2010 - 2:01 pm
avatar Strength:
Push Press 5-5-5 (75/80/85%)
65, 70, 75

WOD: 5 RFT
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
- 20 Sit-ups
- Rest 1 minute
13:30 Rx'd

Motivation to start my "3000 push-up challenge" today
Kameron Rosenau  - Move yourself   |March, 8 2010 - 9:03 am
avatar Great 0600. Did push press with Mr. Tom:
Deloading this week to keep fresh for the weekend.

Did all 5 rounds: Total: 8:55 only went fast through the last round the rest I just tried to be crisp and make sure my ROM was full.

Getting nervous as the sectionals draw nearer. :S
Tom Russell  - Deload   |March, 8 2010 - 11:32 am
avatar Wish I were deloading at the same numbers. Enjoyed it and thanks for the critique.

I came to realization a long time ago that I won't be able to lift the equivalent of a Volvo over my head. Hope to learn a little something this week if you will continue to deload at the weights I struggle to lift.
Kameron Rosenau  - Sorry   |March, 8 2010 - 11:11 am
avatar Tom, hey I didn't mean to down play your amounts. I hope that you didn't take it that way. Your last set looked much better once you got that bar in a little closer. Good hip thrusting motion as well.
Tom Russell  - Push Press; Pull-push-squat-sit   |March, 8 2010 - 9:44 am
avatar Strength:
Push Press 5-5-5 (75/80/85%)
110-120-125

WOD: 5 RFT
5 Pull-ups
10 Push-ups
15 Squats
20 Sit-ups
Rest 1 minute
9:45
Small but fun group. Thanks Shanna for the tape job. A definite hand-saver.
shanna lakin  - anytime   |March, 9 2010 - 12:19 am
avatar unfortunately i have alot of experience with rips...
David Jordan   |March, 8 2010 - 8:09 am
Push Press 3X5:
125-135-145

5RFT of:
5 Pullups
10 Pushups
15 Squats
20 Situps
1 Minute Rest

9:27 on the WOD green band pull ups
Randy Shrauner  - Pull-Push-Squat-Sit   |March, 8 2010 - 8:14 am
avatar Push Press 3X5:
125-135-145

5RFT of:
5 Pullups
10 Pushups
15 Squats
20 Situps
1 Minute Rest

12:13 on the WOD
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