Skill/Strength: Pushups (practice makes perfect!)

Last week's 11am class had 16 athletes show up!

Skill/Strength: Weighted Pullups 
1-1-1-1-1

WOD:  "Karen"
For time:
150 Wallball shots (20/14)

Rest Day

***Sorry for the late post everyone.

"The Bear Complex"...(wmv)(mov)
You have 5 rounds to find your max weight at:
Power Clean
Front Squat 
Push Press
Back Squat
Push Press
These exercises must be done in succession without putting the bar down for seven times through the sequence.
You may rest as needed between rounds.
Contact with the floor must be touch-and-go during sequences.  Rest anywhere 
but the floor.
Please take 5 minutes to watch the video so you know what to expect.
Post loads for each of the five rounds to comments.
Compare to Friday, January 2nd, 2009.

Skill/Strength: L-Sits
10 sets of :15

Ok, we've got someone working on our scoresheet, which hopefully should be posted online by Thursday (hey, I said this years competition would be informal AND I think we all know who the top male and female were!).
Plus, don't forget to get those pictures and video on a disc to give to me, I've only got a handful of pics from my own camera.

Scenes from the 12pm "Dirty Thirty" WOD

  

  

Skill/Strength:  
Dumbbell Box Step-ups
Three sets of 10 reps

WOD:  "J.T."
Handstand Pushups
Ring Dips
Pushups
21-15-9 reps for time.
Post time to comments.

Wow, what a weekend!  Great job to all the competitors and volunteers!  Once I figure out how to make an Excel Spreadsheet with the time calculations (anyone know how to make one of those?), I will post Saturday's official results online.  Also, if you have any photos or video coverage, please put them on a disk and get them to me so that I can make a video!

Some "Get Dirty" early morning Trail Run pics... here.
Mud Run race results... here.

Scenes from the 5pm Tulsa Mud Run
  

Rest Day!

Next Generation CrossFit "Get Dirty" Games!
(Full details at widget on right)

***Attention:  Only 2 days left until the NextGenCrossFit "Get Dirty" Games!  
Please note that due to preparation demands, the gym will be closed tomorrow.***

Skill/Strength:  None

***Attention:  Only 3 days left until the NextGenCrossFit "Get Dirty" Games!  
Due to preparation demands, the gym will be closed this Friday (all Mon/Wed/Fri members are welcome to come in and train this Thursday instead).   Also, it has recently come to my attention that numerous emails have not been coming through to me as of late.  If I have not returned an email confirming your participation either as a volunteer or as a competitor or for any other matter, please call me at 918-850-5069. I apologize for any inconvenience. Thanks, Eric***

Skill/Strength:  Front/Side Planks
Three sets of :45/:30/:30

  

 

***Attention:  Only 4 days left until our NextGenCrossFit "Get Dirty" Games!  
Due to preparation demands, the gym will be closed this Friday (all Mon/Wed/Fri members are welcome to come in and train this Thursday instead).***

Skill/Strength:  Sumo Deadlifts
Three heavy sets of 7, 5 and 3 reps.

WOD:  Five rounds of 500m sprints, each timed.

Rest roughly five minutes between rounds.

Half of the 7am trail run this Saturday will be running through the woods (see picture on the left), whereas the second half of the run will be out in the open (pic on right).  GPS tracker put the loop at a little over 3 1/2 miles.

 

To be the absolute best athlete that you can be, you need to be able to be proficient in longer distance/duration endurance events as well as shorter, more intense workouts.  It is not uncommon for CrossFitters to train in the 5K to 10K range either on rowers or running, and of course, even longer when cycling.  Sometimes it just feels good to clear your head and play outdoors.  Where are some of your favorite places to run/row/cycle and play in the Tulsa area?  

Post thoughts to comments.

***Attention:  Only 5 days left until our NextGenCrossFit "Get Dirty" Games!  
Due to preparation demands, the gym will be closed this Friday (all Mon/Wed/Fri members are welcome to come in and train this Thursday instead).***

Skill/Strength:  Push Jerks
Three sets of five reps, heavy while working on technique.

 

Rest Day

WOD 1:  Eric will be running the 4-mile loop at Turkey Mountain again tomorrow at 7am if anyone wants to run with him.  (PLEASE SHOW UP AT 6:45AM SO WE CAN BEGIN RUNNING AT 7AM!) 
FYI - This will be the same route that we use for our "Get Dirty" Games next weekend.

WOD 2:  We've had numerous people ask if Luila can do another track workout, therefore, Saturday's WOD will be at the Memorial High School track again (behind LaFortune Park) at 9:30am.  This WOD will end at 10:30 so that way she can make it back in time to teach the 11am Introduction class at the gym.

Corbin showed good pushup form in last week's "Team Trevor" WOD.

Chest and chin to the ground, shoulders dropping below the elbow plane, full lockout of elbows at the top of the press, body in a full plank position.  

Hips are neither sagging, nor piking.

 

WOD: "Jackie"
For time:
Row 1000m
50 Thrusters (45/33)
30 Pullups
Compare to Friday, March 20th

Cool video on the CrossFit community phenomenon...(wmv)(mov)

Nicole cranks out a new gym record with a 245lb deadlift!

  

Skill/Strength:  Barbell Lunge practice

Skill/Strength: Knees-to-Elbows

Skill/Strength:  100 Double-Unders

Rest Day

WOD Choice #2:
Instead of going to the gym at 10am, meet Luila at 9:30am at the Memorial High School track (located backside of LaFortune Park) for a sprinting WOD.  This WOD will end right at 10:30am allowing Luila to make it back to the gym to teach the 11am Introduction class.

***Saturday Update:
Eric will be running the 4-mile loop at Turkey Mountain tomorrow at 7am if anyone wants to run with him.  
Luila has asked that for the regularly scheduled 10am class, instead meet her at the Memorial High School track (behind LaFortune Park) at 9:30am for a sprinting WOD.  This track WOD will end at 10:30 so that way she can make it back in time to teach the 11am Introduction class at the gym.

WOD: "Team Trevor"...(wmv)(mov)
Team up with three others and complete the following for time:
300 Pullups
400 Pushups
500 Situps
600 Squats
This is a team effort for accumulative reps. 
Only two teams members can exercise at a time.  
All reps must be completed before moving on to the next movement 
(i.e. finish all pull ups before moving on to the push ups). 

 Melissa looking cool.

Skill/Strength: Muscle-up practice

 Big Chad Potter

***Reminder:  Starting this week, we are now offering a Tues/Thurs 11am class!***

WOD:  Four rounds of the following:
15 Double Unders
15 Burpees
15 Box Jumps (20"/16")
15 Wallballs (20/14)
Post time to comments.

***Reminder:  Starting this week, we are now offering a Tues/Thurs 11am class!***

Skill/Strength: Pullups

WOD:  "Blackjack"

Complete the following for time:
20 push-ups/1 sit-up
19 push-ups/2 sit-ups
18 push-ups/3 sit-ups
17 push-ups/4 sit-ups
16 push-ups/5 sit-ups
15 push-ups/6 sit-ups
14 push-ups/7 sit-ups
13 push-ups/8 sit-ups
12 push-ups/9 sit-ups
11 push-ups/10 sit-ups
10 push-ups/11 sit-ups
9 push-ups/12 sit-ups
8 push-ups/13 sit-ups
7 push-ups/14 sit-ups
6 push-ups/15 sit-ups
5 push-ups/16 sit-ups
4 push-ups/17 sit-ups
3 push-ups/18 sit-ups
2 push-ups/19 sit-ups
1 push-up/20 sit-ups

Jerod decided to see Jamaica from a different perspective. 

Skill/Strength:  Deadlift
3 heavy sets of 5 reps