Strength:

Jerk 5-5-5 (75/80/85%)
Add 5-10# from last cycle
Rep max 3rd set

Newbies find 5RM for the day

WOD:

50,40,30,20,10 rep rounds for time...

Double Unders
Abmat Sit-ups

Compare to Tuesday 3-16-10

*scale as needed or wanted by starting from 40s or 30s, or replacing the doubles with singles

Daily Challenge:  Around the World on pull-up station (move from one side all the way around to the other side without touching the floor)

Post loads and time for benchmark workout to comments.

CFE, 8am:

5K Tempo Run
Location: Mitch Park is on the north side of Covell between Santa Fe & Kelly, Meet in the parking area of the Multipurpose Activity Center (MAC) just inside of the main entrance to the left.
5 min run warm-up followed running drills. 5 min cool-down jog.
WOD: 5K Run 85% Effort.  Run 1:00 to 1:30 per mile pace slower than PR (Race Pace)

CFOKC O-lift, 9am:

High hang SN high pull:  50%x3x3
Snatch: 70%x2, 80%x1x2, 85%x1x3, 90%x1x1
C&J: 70%x2, 80%x1x2, 85%x1x3, 90%x1
Jerk Dip Squats:  110%x5x3

4 sets...
Partner glute-ham raise, 10 reps
Leg pull-overs, 5 reps

Post times for CFE and loads for O-lifting to comments.

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Great daily warm-up stuff here, whether you deal with nagging shoulder issues or not, these are a great addition to your daily warm-up routine.

Strength:

Good Morning 5-5-5 (75/80/85%)
add 5-10# from last cycle, rep max 3rd set

Newbies find 5RM for the day

WOD:

Row 1000 meters, then immediatley...
5 rounds of...
5 burpees
Lateral shuffle 40 ft. (hands up & toes forward)

Daily Challenge: Two-hand Turkish Get Up

Post loads and times to comments.

CFE:

Sprint Stepdowns
800m warm-up / cool-down
Running / Metronome - Cadence Drills
CFE WOD: 4x100m (not timed) followed by 3 x (400m, 300m, 200m, 100m - Rest during set 1:00, 0:45, 0:30); Rest between sets 5 min.

Strength:

Dead Hang Chin-ups, 3 x 10
DB external rotation, 3 x 10

WOD:

Medium weight KB Swing
Ring Dips
Pull-ups

Daily Challenge:  Triple Unders

Post split times, loads, and time for triplet to comments.

Some of our trainers and competitive crossfit athletes will be getting together tonight at the 4:30 and 5:30 classes to demonstrate "Nasty Girls" the workout.  Ed will be in the house filming for a new video as well.  Please come out and join us, watch these monsters tackle this WOD, and have fun!

Strength:

Overhead Squat 5-5-5 (75/80/85%)
add 5-10# from last cycle, rep max 3rd set

Newbies find 5RM for the day

WOD:

50 air squat
10 Pull-ups
10 Push-ups
10 DB Hang power clean

*Competitors do "Nasty Girls" as rx'd

Compare to Monday 10-19-09

Daily Challenge:  monkey bar traverses, get 3 down and back

Post loads and times to comments.

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Say what you want about the range of motion on some of their exercises, these people are fit!  And I like how they are working in multiple planes of movement...

CFE WOD:

Run Ladder
800m warm-up and cool down
Running Tech Drills
WOD: 4 x 100m Not Timed followed by (200, 400, 600, 800, 600, 400, 200) Rest time as follows between intervals:  1:00, 1:30, 2:00, 3:00, 2:00, 1:30.

Strength:

Lumberjack Press 5-5-5, each side
DB Front Raise, 3 x 10 each side

WOD:

Daily Challenge:  backwards rope jump, 100 reps

Post times and loads to comments.

Strength:

Power Snatch 5-5-5 (75/80/85%)

Add 5-10# from last cycle

Newbies find 5RM for day and perform all reps from the hang position.  Do not sacrifice form at all.

WOD:

10 single arm DB overhead lunge
10 rolling superman sit-ups

Daily Challenge: straight leg raise and hold, get 60 seconds each leg

Post loads for power snatch and time for couplet to comments.

if you see this man in the gym make sure you show him respect.  Word is, he was leader of a notorious street gang from the Bronx called, "Thug Fit".  I'm pretty sure he carries a gun, so don't make any wrong moves in his presence...

CFE, 8am:

Stamina with Hill Sprints!
400m warm-up / cool down
Location: Stars & Stripes Park, Lake Hefner at Portland & Grand Blvd.  Meet in the southern most parking lot adjacent to bike path.
CFE WOD: 3 - 5 miles at 85% effort a moderate pace.  In the middle of the run we'll do 10 x 100m Hill Sprints (not timed) just solid effort required with rest as a jog back to start.

CFOKC O-lift, 9am:

Snatch balance:  heavy single
Snatch: 80%x1x2, 85%x1x5
CJ: 80%x1x2, 85%x1x5
Overhead Squat:  heavy triple

3 rounds...
10 ring push-ups
15 ab wheels
20 hanging leg raise

Post times and loads to comments.