Monday 080728

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

This is an old picture of Billy in his garage where we started CrossFit Tulsa...and I'm just curious, has anybody seen him lately?  Hey, Billy where are you?   

Comments

[tanner]

Just got back from Vegas, I need to get into the gym. I think instead of the total I will do one of the workouts I missed, Jeremy looks like a good one to make me sweat out all my sins.

[Jerimiah]

6 AM Did the Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time

Everitt (15 Reps through Back Ext) 7:32
Candi(15 Reps through Back Ext) 10:35
Adam (Did 50, but had to quit after 20 WB) 23:21

Everitt informed me that he and Candi have been on the zone for about a week and have each lost several pounds already, so look for these 2 start really rocking. Adam had his first day back in several weeks and almost killed himself. Consistancy is key, Mechanics-Consistancy-Intesity. If you don't have the first 2 you must lower intensity and intensity is where the magic happens.

[S. Ha]

Gail and her daughter Hannah came in at 8 and did Michael. Gail had to wait a minute or two for Hannah to finish her rounds before they could move on together. Hannah was convinced her mom was a stud by the time they were done.

I had 3 at 9 today. Shannon was visiting from Florida where he does Crossfit. He thought our gym was nice compared to his "minimalist" Crossfit gym he goes to in Florida. Kurt and Christy also attended at 9. They decided to do Fran.

Shannon as rx'd 7:12
Kurt as rx's 9:12
Christy used 65 for her thrusters and did blue band pull-ups 13:03.

Christy said that she had used 55 last time for her thrusters, so I bumped her up to 65. She did great with the 65. She had to break up the sets more, but using heavier weight was a definite progression. About halfway through while I am yelling encouragements at her, she tells me she had been sick for the last week! So, she is double the hard worker today!! Great job by all.

[Kurt]

Christy and I actually did Fran because we couldn't make it in last week.

Christy moved up to the Rx'd weight of 65#!!! If you can't tell I'm proud of her!
13:03 with blue band pullups.

Kurt: As Rx'd 9:11 (Susan you're trying to cheat me out of a second :) )
The last time I did it, I did it for the first time as Rx'd about two months ago in apprx 12:30. So, I dropped almost 3:30 minutes off of my time.
By the way, my name needs to be put on the board since I smoked Randy's time by over a minute and a half!!!! Having a baby is no excuse for you to be slacking Red...get your lazy butt in the gym!

[tanner]

YES!!!! Randy, you just got called out by K-Gard!!

[craig]

1k row
21-15-9 reps
front squat
ghd sit up
ghd back ext

brandon 17:16 135 #
lance 16;07 115#
karen 16:31 65#
craig 12:13 135#

"jeremy"
bo 15:16 75 #
randy 11:19 65#
sean 7:06 rx'd
gina 13:40 pvc
brice 6:18 rx'd

[craig]

new person Tom came in
1 k row at 4.13.8
and did 1/2 tabata squats

1000 row
21-15-9 reps
front squat
sit ups
back ext

robin 55# 14:40
rachel 55# 13:39
Jason 135# 17;02
damon 135# 16:20
peaches 75# 14:22
brian 135# 21:29

great to see everyone stay and help encourage, coach, and cheer on those who were working.
How many people have you brought in and take a sip of the crossfit kool aid?
I know that Brian and Rachel have, and it's always great to see new faces.
Remember that we offer $10 off your next monthly dues if the person you bring in signs up and enjoys the "pleasure from the punishment" ;)

[Jerimiah]

Great work everyone. I did Jeremy tonight with 75# in 12:36. For me personally it was a great taste of my own preaching. I have been inconsistent with my own training and have not done OHS in a while. I should have been around 10 min with this weight, but I was so unsteady with my OHS I had to break up the first round. So if you are consistent with your work great, stay that way, and make sure you are just as consistent with your diet and rest. Cheat days are great, but try not to have them more than every other week or once a week at the most. If your not consistent, what is keeping you from being so? Talk to your trainer and see if they can give you some help. If you have not read it yet everyone should read this post on againfaster.com

http://www.againfaster.com/articles/permission-to-fail.html