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CFE, 6am:

800m warm-up and cool down
Running Technique Drills 10 min.
CFE WOD: Begin with 4 x 100m strides (Not Timed) then 3 x 800m with 3 min rest; followed by 3 x 200m with 1 min rest.

Strength:

Muscle-Up, 5 x 3

If you do not have a muscle-up, work 5 x 3 on dead hang pull-ups and dips/ring dips

WOD:

Tabata Deadlift:  65% of 1RM
Rest 5 minutes
Tabata Sit-ups
Rest 2 minutes
Tabata Box Jump

*Tabata = 20 seconds work followed by 10 seconds rest for 8 cycles in a row

Score is total reps accomplished for all three exercises

 

Post times for CFE and score for interval workout to comments.

Yoga Class with Lisa, Wednesday night at 7:30pm.  Bring your own mat and block(s).  Be there or be tight!

Comments
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Drew Hymer   |July, 14 2010 - 1:48 pm
avatar Strength:
Muscle-Up, 5 x 3
All sets strict & unbroken MU's

WOD:
Tabata Deadlift: 65% of 1RM
315# - 8,6,5,5,4,4,4,4 = 41

Tabata Sit-ups
13,13,13,13,13,13,13,13 = 104

Tabata Box Jump
24" - 13,13,13,13,13,13,13,13 = 104

Total=249
TIA JOHNSON  - Juice Box   |July, 14 2010 - 10:10 am
avatar Strength: Got my first lesson from Jason on muscle-ups! Then, 5x2 dead hang PUs & bar dips + a couple of ring dips thrown in for kicks and giggles

WOD: Tabata
DL: 67 @ 103#
SU: 103
DU: 30
Total: 200
shanna lakin  - juice box   |July, 14 2010 - 12:19 am
avatar 5x3 DH PU (blue)
5x3 dips (skinny black)

Tabata
DL (163#) 36
SU 112
BJ 91
239
Andy McGarry   |July, 13 2010 - 9:32 pm
avatar Muscle Up Practice: Did consecutive MUs for the first time(3 reps). Kinda stopped doing sets after that.

WOD: 41 DL @ 205#/87/89
Celeste P  - Juice Box (who comes up with these names?)   |July, 13 2010 - 9:20 pm
avatar Strength:

5 rds of 3 blue band dips + 3 blue band pull-ups

WOD:

Tabata Deadlift: 45 @103#
Rest 5 minutes

Tabata Sit-ups: 79
Rest 2 minutes

Tabata Box Jump: 41

Total = 165

When I saw this one, I thought this class would be awesome... until the box jumps. Aaaaand I was right.
Charles Te   |July, 13 2010 - 9:12 pm
avatar Strength:
Ring dips: 5x3

WOD:
Tabata Deadlift: 65% of 1RM, 205# = 37

Tabata Sit-ups: 82

Tabata Box Jump 24" - 77

Total: 196
Jo Bittle  - Juice Box   |July, 13 2010 - 9:01 pm
avatar DL: 143#-32
SU: 100
BJ: 20"-52
Adam Borders  - While your there, get me a juicebox!   |July, 13 2010 - 8:31 pm
avatar Strength: 3X3 Dead Hang pull-ups; 2X3 Bar dips

WOD: DL 135#- 56reps
SU-82
Push-ups-45

Pulled my quad yesterday so backed off on DL and BJ's
Vanessa Boeckman   |July, 13 2010 - 8:13 pm
avatar black band dead hang pull ups3x3
purple band dipx3
black band dipx2
all sub for 3x5sets of muscle ups

wod: tabata-
dead lift 83#-57
sit ups- 100
box jump 20"-71
total-228

oh and love the new pic jared
Kevin Jones  - Pink and Black   |July, 13 2010 - 8:08 pm
avatar Tia was spotted this past Sat. July 10th on CrossFit Endurance Main site making Pink and Black look GREAT in her CFOKC apparel! Way to go! Sorry Jared this time Tia is one up on you in the fashion department... http://www.crossfitendurance.com/page/index.php...
Emily Borders  - Juicebox   |July, 13 2010 - 7:53 pm
avatar Srength: green band dead-hangs and bar dips with bands...singles at the end

WOD:
DL (143#)- 44
SU- 72
BJ (20'')- 56
Total- 172
Jared Muse  - Mu and tabata Junk   |July, 13 2010 - 7:18 pm
avatar Muscle-ups
5 sets of 3 strict MU's
All sets were unbroken and on last set did max reps of 6

abata Deadlift: 225# 33
Rest 5 minutes
Tabata Sit-ups: 120
Rest 2 minutes
Tabata Box Jump: 68

total: 221
Jarred Smith  - Juice Box   |July, 13 2010 - 7:18 pm
avatar Strength:
Muscle-Up, 5 x 3
Last two set strict

WOD:
Tabata Deadlift: ?% of 1RM
235# - 38

Tabata Sit-ups
15,15,15,15,15,15,15,17 = 122

Tabata Box Jump
24" - 19,15,10,10,10,10,10,10 = 94

TOTAL = 254
Jason Greenwood  - Juice Box   |July, 13 2010 - 7:25 pm
avatar Strength:
Muscle-Up, 5 x 3
All sets strict & unbroken MU's

WOD:
Tabata Deadlift: 65% of 1RM
185# - 3,3,3,2,2,2,2,2 = 19

Tabata Sit-ups
12,12,12,12,12,12,12,12 = 96

Tabata Box Jump
24" - 6,5,5,5,5,5,5,7 = 43

total: 158
kim sullivan  - juice box   |July, 13 2010 - 2:59 pm
avatar good job to kim and wade on the m-ups....i am soooo jealous!!!!

dead hang pulls ups and body weight bar dips for me instead of m-ups...

wod: (128#) 42, 95 (i think i double counted between 81 and 91 and got 101 but in case i am wrong i put 95) 95, (12' box) 112

total: 249
Waders -  - Juice Box   |July, 13 2010 - 2:20 pm
avatar MU 5x3, i guess i'm getting the hang of strict muscle ups but they're definitely not as fun as flailing i mean kipping muscle ups
WOD Rx 43 @ 205/82/83 on 24" box
Jared Muse   |July, 13 2010 - 3:05 pm
avatar Good job on the Strict mu's. I agree flailing around is more fun.
Kent Buchanan  - Garage WOD   |July, 13 2010 - 9:58 am
Strength: Back Squat 5-5-5-20
185-195-205-105

WOD: "Nicolette"
AMRAP 10 min
run 200m
max reps pull-ups
8-6-6-6-6-5
Brad Kilman  - CFE - 3x800, 3x200   |July, 13 2010 - 9:52 am
avatar 3x800m - 3:18, 3:32, 3:37
3x200m - 42, 40.5, 40

Dang. welcome back to me. this was hard. really enjoyed meeting Kyle and Sara. And it was great having Jennifer there to chase on every 800. Dang.

Great job this morning, guys!
Tom Russell  - Tuesday Garage WOD   |July, 13 2010 - 8:44 am
avatar Tabata deads! Looking forward to the posts on these. Difficult to tabata in the garage (timer issues), so...

Strength: Back Squat 5-5-5-20
175-185-195-105

WOD: "Nicolette"
AMRAP 10 min
run 200m
max reps pull-ups
12-10-8-8-7-7

T2B yesterday and pull-ups today = bad things for the hands.
Kevin Jones  - Fitness Timers for Phones   |July, 13 2010 - 10:28 am
avatar Tom, Hello. I use UltraTrainer or Tabata Lite / Tabata Pro for a iPhone App to use as a timer and it works very well. I use the UltraTrainer for the most part and have programed in several other WOD's. Great to use when you don't have a timer or a rep counter in your Garage WOD's. I am sure that there are App's for many different phone systems that are out there. Hope my 2 cents is a help!
Tom Russell  - Thanks   |July, 13 2010 - 11:16 am
avatar KBuch sports an iPhone. Might get him to look into these. Tabatas are great. Tabata deads at 65%...
Jennifer Friesen  - CFE 600AM   |July, 13 2010 - 8:19 am
3x800m: 3:16, 3:15, 3:19
3x200m: :44, :42, :44

It was great having Sara, Kyle and Brad there to give me some motivation!
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