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"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."
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Latest Comments

Tue

July

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Baseline E-mail

CFE WOD:

C2 Row Ladder
"800m warm-up and cool down
"
Running Tech Drills 10 min.
CFE WOD: (250, 500, 750, 1000, 750, 500, 250) Rest equals time of interval or time your partner takes.

Strength:

TGU, work up to a heavy single for each side (keep weights the same for each side though)

WOD:

CFOKC Fitness Standards Attempt...

"Baseline"

500 m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

Compare to Friday February 19, 2010

 

Post splits for CFE, loads for TGU, and time for benchmark workout to comments.

CFOKC Power Couple:  Jared & Mai
Comments
Search
Nicole Johnson  - AYBABTU   |July, 21 2010 - 9:11 am
avatar TGU: worked up to 1 rep max. the Yellow was STILL just barely too heavy. So 12kg was my max 3/4 pood.

WOD: "Baseline"
500 m row
40 squats
30 sit-ups
20 push-ups (from knees)
10 pull-ups (purple band)

Finish: 6:30

Pull-ups suck!
Jarred Smith  - Baseline   |July, 21 2010 - 9:04 am
avatar 3:33 rx'd last time ???

I did baseline again at the end of the 6:30 class w/ J1...bad idea to try and keep a 1:30 pace on the row.
3:50 rx'd
Wes Knight  - Baseline   |July, 21 2010 - 8:32 am
avatar TGU: Yellow (16kg) 35lb

Baseline: 7:55

Thanks to everyone for the support! I need a remedial class on pull-ups! I will get stronger!
Mai Muse  - Baseline   |July, 20 2010 - 9:28 pm
avatar TGU: 1st time doing these, worked up to 1/2 pd.

WOD: Baseline
6:01 Knee push-ups, ring rows. Squats unbroken, push-ups not so much.

My first post! If there's gonna be a picture of me on here I guess I better start posting. Thanks for the pic Jason . Though I am funny, don't expect any funny comments from me on here...that's Jared's job.
Jared Muse   |July, 20 2010 - 9:37 pm
avatar Mai just might be the 3rd best crossfitter in the universe. Besides Kilman and myself of course.
Anthony Robb  - Baseline   |July, 20 2010 - 9:25 pm
avatar Baseline was 7:07 took me forever to get that last pullup
Celeste P  - baseline   |July, 20 2010 - 8:47 pm
avatar Strength: 4 TGU each side @ 1/2 pd

WOD:  CFOKC Baseline, knees & blue band
Time: 7:30


Baseline Comparison:

August 21, 2009 - 11:51
October 9, 2009 - 9:48
February 19, 2010 - 7:55

--all with knees and green band
Tom Russell  - Progress   |July, 20 2010 - 9:16 pm
avatar That's what it's about. Nice job, Celeste.
Justin Boeckman   |July, 20 2010 - 8:43 pm
avatar TGU 2 Pd

Baseline
4:40 Rx'd the pullups got me after yesterday's workout.
Jared Muse  - Baseline   |July, 20 2010 - 8:37 pm
avatar 3:36 rx'd last time 3:42

I did baseline again at the end of the 6:30 class
3:46 rx'd
Vanessa Boeckman   |July, 21 2010 - 9:17 pm
avatar Baseline
5:38
knee push ups and purple band pull ups
Jared Muse   |July, 20 2010 - 8:41 pm
avatar Way to push thru the pain on those squats and push-ups.
Andy McGarry   |July, 20 2010 - 8:29 pm
avatar TGU - 1.5 pood

Baseline - 3:58 rx'd
B. J. Bender  - Don't give up the baseline   |July, 20 2010 - 8:26 pm
avatar TGU-2 pd

Baseline - 3:28
Charles Te   |July, 20 2010 - 9:30 pm
avatar Strength:
TGU, work up to a heavy single: 1.5pd

WOD:

Baseline

500 m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

4:11 (PR)

- baseline is the first wod I ever did when I was working w/Carl during my intro session, 8:48.
"Pistol" Pete Miller  - Baseline   |July, 20 2010 - 8:04 pm
avatar Baseline 4:31 rx'd (:20 PR)

Missed my goal and the standard I was shooting for by :01. Dang!
TIA JOHNSON  - Baseline   |July, 20 2010 - 7:47 pm
avatar Strength: TGU - 45#

WOD: "Baseline"
500 m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

4:56
6:16 (2/19/10)
Jeremy Thompson  - Baseline   |July, 20 2010 - 6:51 pm
avatar TGU: One heavier than the red stripe KB.

WOD:

4:22
Adam Borders  - Baseline   |July, 20 2010 - 6:34 pm
avatar TGU: 1.5 pood (PR)

WOD: 5:09 Rx'd (PR)

Last time: 5:28 with knee push-ups and blue band pull-ups

Congratulations to all who are finishing The Whole 30 today and thanks to everyone for the encouragement! Also good luck to those who have just started, hang in there!
TIA JOHNSON  - Congratulations!!   |July, 20 2010 - 7:51 pm
avatar Well done on your Whole30 results Adam....you look great!! Can't wait to see Emily, Jo and others...I'm hearing some great results for all!! Mandy and I are on day 2...please pray for us
Jason Greenwood  - Baseline   |July, 20 2010 - 6:29 pm
avatar TGU - 45#

Baseline: 4:46
Kent Buchanan  - Deadlift - Run, situp, DB snatch   |July, 20 2010 - 3:51 pm
Strength: deadlift 5-5-5-20
230-250-265-185

WOD: AMRAP 10 min
200m run
20 situps
7 one armed db snatch, each arm (35#)
4 rounds + around 50m
Kevin Jones  - CFE Row Ladder   |July, 20 2010 - 1:50 pm
avatar Tough but liked it all the same! Nice improvement over last attempt at this CFE WOD. CFE 0600 class was with it today and everyone performed great!

CFE WOD: 250, 500, 750, 1000, 750, 500, 250
Rest time = preceding rep. 1000m warm-up/1000m cool-down.
Today 07-20-10: 52.3, 1:47.6, 2:47.8, 3:45.7, 2:46.6, 1:46.9, 49.9

Previous 04-27-10: 51.1, 1:54.1, 3:00.5, 4:04.6, 2:55.4, 1:56.0, 52.0
Tom Russell  - Deadlift; Run-situp-db snatch   |July, 20 2010 - 8:57 am
avatar Strength: deadlift 5-5-5-20
230-250-265(x3 lost form)-185

WOD: AMRAP 10 min
200m run
20 situps
7 one armed db snatch, each arm (45#)
4 rounds + 100m
Jennifer Friesen  - CFE 600am   |July, 20 2010 - 8:44 am
Row 250, 500, 750, 1000, 750, 500, 250

1:06.1, 2:18.6, 3:32.8, 4:49.9, 3:36.0, 2:22.0, 1:06.7
Christy McCarty  - Baseline   |July, 20 2010 - 8:04 am
avatar 500 m row (1:57)
40 squats
30 situps
20 pushups
10 pullups

4:38, all sets unbroken...great benchmark WOD!

ended with deadlifts, 3 quick sets
10-10-10
175-155-135
David Jordan  - Cindy   |July, 20 2010 - 7:11 am
2 x 400 rest equals time 1:28 and 1:30
2 x 400 sprinted the straights and walked/jogged the curves

3 X 5 Front squats 135-155-175

CINDY 14 rds.

Life at Carlisle Barracks is GOOD!
Tom Russell  - Carlisle   |July, 20 2010 - 8:54 am
avatar Nice work and nice to see that CFOKC's influence reaches all the way to PA.
Kevin Jones  - Carlisle   |July, 20 2010 - 1:40 pm
avatar David glad things are going great back east. We will miss you here in Oklahoma and someday look forward to your return. Be safe and keep in touch.
Anthony Robb  - Midnight Streak   |July, 19 2010 - 11:54 pm
avatar Who is running in the Midnight Streak August 14th? I'm only in my second month of crossfit and didn't know if groups got together to do local runs?
Kevin Jones  - Group Runs   |July, 20 2010 - 7:59 am
avatar Anthony Hello! You can keep up with events that CFOKC does outside the gym by joining the "CrossfitOKC Adventure Team" on Facebook. On that page just RSVP for the Midnight Streak as one off the events to sign-up for so that other members will know who wishes to participate. Everyone wears their CFOKC T-shirt and has a blast. We will also be participating in the TATUR Mud run later in August also.

As far as training and or group runs: We have a CFOKC Endurance Class (CFE) that I coach and it meets on Tues & Thurs at 0600 and again on Sat at 0800.  This Sat we plan to meet at Star's & Stripes Park at lake Hefner at 0800 for a CFE WOD. You can contact me for more information at dr.kevinjones@att.net.
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