NO YOGA TONIGHT @ 7:30pm, we will pick back up next Wednesday night...

Strength:

Jerk 3-3-3 (80/85/90%)
Rep max 3rd set

Newbies find 3RM for the day

WOD:

Daily Challenge:  Overhead barbell walks

Post loads for jerk and time for couplet to comments.

Caption Contest:  Winner gets a T-shirt (post captions in the comments section)

CFE:

Tabata Row x 3
1000m row warm-up and cool down
Running Tech Drills
WOD: Tabata Row for Meters x 3 with 5 min (full recovery between sets).  4 Min of 20 on (work) and 10 sec off (rest).  Post total distance covered in meters.

Strength:

Push-ups, 2-4-4-2 (regular, close, wide)

Rest 15 seconds between sets and 30 seconds between variations

WOD:

In 15 minutes, complete the following...

Row 2k, then

AMRAP of: 5 strict chin-ups / 10 sit-ups in the time remaining

Daily Challenge:  L-sits, 3 x 75% of max hold

Big ups to Scott, who has been training his a$$ off lately (literally and figuratively).  His consistency and hard work are noticed by all -as well as his ability to sweat.  Keep it up Scott!

Strength:

Good Morning 3-3-3 (80/85/90%)
Rep max 3rd set

Newbies find 3RM for the day

WOD:

DB/KB (full) Clean&Jerk (Totaling 50% 1RM)
Knees 2 Elbows
Run 200m

Daily Challenge:  Skin-the-cat, rings or bar

BEAT THE HEAT CFE, 7am:

4 Mile Run
Location Dolese Park, NW 50th & Meridian Ave.  Park in lot closest to the entrance off of NW 50th across from Putnam City HS.
5 min run warm-up followed running drills.
CFE WOD:  On a 2 mile dirt loop course - 1st mi 75%, middle 2 miles 95%, final mi 75%.

CFOKC O-lift, 9am:

High hang Snatch: 55%x3x3
Snatch: 60%x2, 80%x1, 65%x1, 85%x1, 70%x1, 90%x1
C&J: 60%x2, 80%x1, 65%x2, 85%x1, 70%x2, 90%x1
Pressing Snatch balance:  3x4

Box Jump (high):  5 x 6
Clapping push-ups, 5x6
-be as explosive as possible

Post times and loads to comments.

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Great explanation of the double knee bend, or scoop, by Greg Everett of Catalyst Athletics

Strength:

OHS 3-3-3 (80/85/90%)
rep max 3rd set

Newbies find 3RM for the day

WOD:

1 wall ball shot in 1st minute
2 in second minute
3 in 3rd minute
Go until you cannot complete reps for the minute

Daily Challenge:  No momentum sit-ups

Okay, here we go gang... I'm starting the Whole 30, today.  For everyone out there who has been hearing about this 30 day program, I challenge you to start with me (and if you start today you'll be done before Labor Day).

We have had many members at the gym so far see AMAZING results doing this (Laura and David, Kim, Jo, Emily and Adam, Crystal and Pete).  Feel free to ask them anything about their experience, the recipes they used, and how this changed their life.

Final day will be be Saturday, September 4th.  For those of you new to the Paleo concept, check out this great resource page for a few helpful links... Whole 30 Resources

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CFE:

10 x 200m Buildups
800m warm-up and cool down
Metronome & Running Drills
WOD: Run 10 x 200m Buildups (Every 50m pick up tempo as follows 70%, 80%, 90, 100%) with 1:00 min rest.

Strength:

Single Arm Barbell Press, 5-5-5
1 arm DB rows, 3x10

WOD:

Heavy DB Lunge, 12 steps
8 Ring Pull-ups
4 Burpees

Daily Challenge: Med ball sit-up throws with partner

Post times and loads to comments.

Strength:

Power Snatch 3-3-3 (80/85/90%)
rep max 3rd set

Newbies find 3RM from the hang

WOD:

4 x 200 meters run/row
Rest 3 minutes between
2 x 400 meter run/row
Rest 5 minutes between
1 x 800 meter run/row
Rest to recovery

Daily Challenge:  Frog stand, accumulate 1 minute

Post loads and times to comments.

Luke serves up the goods!  And he recently placed 2nd in the 18-25yr group at the Draper Duathlon Off-Road race.  Who has two thumbs and loves to kick ass?  This guy...

CFE:

1 Mile Time Trial
800m warm-up and cool down
Running Tech Drills
WOD: 8 x 100m (not timed) followed by a CFOKC Fitness Std a 1 Mile Time Trial.

Strength:

Pistols, 5x5 each leg
Add weight as needed

CFOKC Fit Standards:  Squats

WOD:

3 rounds for time of...
Run 400 meters
10 Heavy KB Swing
30 Push-ups
*Competitors wear weighted vest

Daily Challenge:  Hollow Rock for 1 minute

Post mile times and time for triplet to comments.

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This is Steve Maxwell.  He will be conducting a kettlebell certification at CFOKC October 2-3.  Can't wait to meet this guy!