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Strength:

Bent Over Row 5-3-1 (85/90/95%) Rep max 3rd set

Newbies find heavy single for the day

Rest 2-3 minutes between attempts

WOD:

AMRAP in 15 minutes...
5 burpees
10 Pull-ups
15 DB Push Press (DB totaling 35% of 1RM)

CFOKC Fitness Standards Attempt: Run 400 meters

Post loads, rounds, and time for 400m to comments.

Yoga Class with Lisa, Wednesday night at 7:30pm and Jennifer, Thursday at 12pm.  Bring your own mat and block(s).  Be there or be tight!

Attention CrossfitOKC Golfers,

The golf outing is a go!!!  We will be playing at the Links Apartment Complex on 122nd off Broadway Ext. at 1:00.  Golf attire is not required at this golf course (I probably won't wear a shirt in honor of Brice).  We will play nine holes and I will set up the teams for a scramble.  If you haven't notified me that you are going to play please hit me up ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it ).

 

"The Shake Weights have toned my arms like I never thought possible" -Carl Klotz
Comments
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Nicole Johnson  - Lateralus   |July, 15 2010 - 11:16 am
avatar Bent Over Row 5-3-1, 73-83-93

AMRAP in 15 minutes...
5 burpees
10 Pull-ups using purple and blue bands
15 DB Push Press #15

6 rounds + 4 burpees
Thanks to my buddy muse for pushing me to work harder.
Justin Boeckman   |July, 15 2010 - 11:15 am
avatar Bent Over Row 5-3-1
165(5)-185(3)-205(2)

Run 400m: 1:12 (PR)
I couldn't decide if I wanted to go fast in the heat or get in a good jog. I could have gone faster but this worked for me.

WOD: AMRAP in 15 min:
5 burpees
10 Ring Rows (feet far back) - I didn't want to rip my hands like last time, I have to golf on Sunday you know.
15 DB Push Press (30# DBs)
7 rounds + 2 RRs
Wes Knight  - Triad   |July, 15 2010 - 9:54 am
avatar Bent Rows 5-3-1:
115-135-155

400 Meter Run - 1:26

WOD: AMRAP in 15 min:
5 burpees
10 Pull-ups (sub ring rows)
15 DB Push Press (25# & 20# D
7 rounds
Jarred Smith  - Triad   |July, 15 2010 - 9:22 am
avatar Bent Over Row: 135-165-195(2)

400m run: 1:06

WOD: 8 rounds + 11 Push Press 30#DB
Ryan Brown  - Triad   |July, 14 2010 - 11:18 pm
avatar OK in my short Crossfit career this was probably the hardest work out I've done. Even the veteran Crossfiters looked pretty worn out after! Still I managed to finish it as RX'ed except for the pull ups. Definately WOD drunk for a while after!

Bent Rows 5-3-1:
100-100-105

400 Meter Run - 1:44 (PR! Got it check off of my standards!)

WOD: AMRAP in 15 min:
5 burpees
10 Pull-ups (sub ring rows, still can't do a pull up)
15 DB Push Press (20 and 15# DBs)
6 rounds + lots of sweat!!
Charles Te   |July, 14 2010 - 11:16 pm
avatar Yoga!

1st time to do it. Pleasantly surprised.
David Penland  - 1/2 TRIAD!   |July, 14 2010 - 11:02 pm
avatar Bent Rows 5-3-1:
95-135-145

400 Meter Run; 1:19

On the WODNS (Did Not Start!) I think I pulled my sackareallyact muscle on the run! So I just stetched it out for YOGA YOGA YOGA!
Waders -  - triad   |July, 14 2010 - 10:39 pm
avatar 400 meter 1:02 (pr) glad i ran this w/ R-dub or i would not have made the cut off
WOD 7 rounds Rx with 25# db's, Randy was right i cannot think of many days in the gym that were as hot and sticky as today
Karen Brown  - Triad   |July, 14 2010 - 10:25 pm
avatar Bent Rows 5-3-1: 73-83-93

400 meter run: 1:41

WOD: 7 rounds w/10# DB's

Then sweated through yoga.
Kent Buchanan  - Triad   |July, 14 2010 - 10:03 pm
Strength: Bent Over Row 5-3-1
125(5)-145(3)-165(2)-175(1)

Run 400m: 1:17 (PR)
Ran as fast as I could and watched Jared and Justin just getting farther and farther ahead. They were smokin.

WOD: AMRAP in 15 min:
5 burpees
10 Pull-ups
15 DB Push Press (25# DBs)
6 rounds + a lot of sweat
Emily Borders  - Triad   |July, 14 2010 - 9:59 pm
avatar First things first: Great job Crystal for an awesome 400M time.

Bent over row: 83-93-103(3)
Run: 1:34
WOD: 7+ rounds (15#, ring rows)

Want to say thanks for offering the yoga class. It's great to be part of a place that encourages new experiences.
Jared Muse  - Traid   |July, 14 2010 - 9:31 pm
avatar First things first: Great job Jeremy, Waders and R-Dub for running the 400M in under 1:04 (elite)

Second things second: I am still the best crossfitter in the Universe (besides Kilman)

Run 1:13

Bent over row 135,155,175

Wod:
5 Burpees
10 pull-ups
15 push press 30# DB

8 rounds and burpees and pull-ups
Vanessa Boeckman   |July, 14 2010 - 9:02 pm
avatar Bent Rows 5-3-1: 73-83-88

400 meter run: 1:32

WOD: 7 rounds + burpees/10# DB's

HOT HOT HOT!!! that got me the most, going to keep drinking lots of water, not going to get any cooler outside for a while
Jeremy Thompson  - Triad   |July, 14 2010 - 8:57 pm
avatar Bent Over Row: 5-3-1
155-162-175 (2)

400m Run: 1:03

WOD: 30# DB's, I think 7 rounds + burpees
Drew Hymer   |July, 14 2010 - 8:41 pm
avatar WOD: AMRAP in 15 min:
5 burpees
10 Pull-ups
15 DB Push Press (40# DBs)
14 rounds
Andy McGarry   |July, 14 2010 - 7:16 pm
avatar Bent Over Row: 115-135-155(2)

400m run: 1:07

WOD: 6 or 7 rounds w/ ring rows + 30#DB
Brad Kilman  - Triad   |July, 14 2010 - 4:22 pm
avatar Bent Over Row - 5-3-1, 125-135-155(3)

400m Run - 1:14, one second off PR.

15 minute AMRAP - 8 rd's (30# DB's)

...and that workout sucked. jk...awesome.
Lindy Lou  - Physical Test   |July, 14 2010 - 1:01 pm
avatar I passed the test! They apparently do everything based on age and gender and don't have you max on weight, just hit the number they require.

Bench Press: 55#
Sit-ups in 1 minute: 47
Seated Stretch: 24 1/2 inches
1.5 mile run: 12:59 (paced so I could survive the obstacle course)

Obstacle Course (no time):
Started seated and belted in police car
Short run, 2 ft fence jump
Short run, 6 ft wall climb w/2 ft box
Weave in and out of several poles with 4 ft ditch jump in the middle
3 step climb up and down
150# dummy drag for 20 yards
Sprint
Run

I have never done a fence jump before, so that was entertaining. The rest was fine. I'm not sure about any of the distances on the runs for the obstacle course, but they weren't long. Now I'm going to go curl up in a little ball and sleep.
Jennifer Penland  - AWESOME!   |July, 14 2010 - 1:21 pm
avatar I am SO proud of you, LIndy - you have worked so hard for this and were obviously so prepared!

Can't wait to see you! Get some rest
Drew Hymer   |July, 14 2010 - 1:41 pm
avatar Way to go girl, ill remember never to race you if there is fences involved!!!
Mandy Hayes-Chandler   |July, 14 2010 - 10:53 pm
avatar so proud of you girl!!!
Amanda Wiens  - Triad   |July, 14 2010 - 12:27 pm
Strength: Bent Over Row 5-3-1 (85/90/95%)
73,83,93, 103

Run 400m: 1:32

WOD:
AMRAP in 15 min:
- 5 burpees
- 10 Pull-ups with bands
- 15 DB Push Press (10# DBs)

I think 5 rounds, my brain stopped working halfway thru and body was on auto pilot.

Was nice meeting the morning crew!!



7 rnds
Tom Russell  - Bent Row; Burpee-Pull-up-DB Press   |July, 14 2010 - 8:53 am
avatar Strength: Bent Over Row 5-3-1
115-125-135(3)

Run 400m: 1:20 (PR)
Back in the first grade, I was one of the fastest kids in the school. I now realize it must have been a really slow group of kids.

WOD: AMRAP in 15 min:
5 burpees
10 Pull-ups (sub ring rows due to hand tear)
15 DB Push Press (25# DBs)
8 rounds + burpees
Amanda Filbeck  - Bent Over Row; Burpees, Pull-ups, DB Press   |July, 14 2010 - 7:56 am
avatar Strength: Bent Over Row 5-3-1 (85/90/95%)
73,83,93(x2)

Run 400m: 1:28 (PR)

WOD:
AMRAP in 15 min:
- 5 burpees
- 10 Pull-ups
- 15 DB Push Press (10# DBs)

7 rnds
Randy Shrauner  - Triad   |July, 14 2010 - 7:32 am
avatar Bent Rows 5-3-1:
125-135-155

400 Meter Run; 1:29 (PR)

On the WOD: 5 Rounds + the Burpees (30# DB's)

81 degrees at 0600... Lord have mercy on the rest of y'all!
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