Wednesday 080813

"CrossFit Total"

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

Post total to comments.

Comments

[Jerimiah]

Adam did Tuesday's WOD with blue band pull-ups, Ab-mat sit-ups and 65 for his thruster.

27:32

[craig]

today Jason Provancher turns 31 years old.
so if you see jason tell him "happy birthday" and that he owes you 31 burpees!

from your loving trainer,
craig

[Jason and Robin]

Thank you Craig. Robin and I vow not to miss anymore scheduled workout days unless we have a great excuse. The disappionted trainer look we got yesterday made me want to go stand in the corner or write 500 lines on the board "I will come to Crossfit Tulsa everyday unless I am in the hospital."

[Ben]

Workout #2 from home

I looked back and found a workout from a while back to do, it was:
Thursday 080717
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Modified to:
15 Push-ups
12 Fence dips (the only place I could find to do dips was in the corner of the yard where the fence meets at a 90 degree angle)
95# Push-press, 9 reps

3 rounds + 1 Push-press

It's fun finding ways to do workouts with not much equipment or space. I have a picture of my "workout area," but I don't know how to post it.

[Billy Wiland]

Male 34-yrs@163-lbs
Squat 295-lbs
Press 135-lbs
Ddlft 305-lbs
CFT 735-lbs

Female 30-yrs@110-lbs
Squat 135-lbs
Press 65-lbs
Ddlft 151-lbs
CFT 351-lbs

[Jerimiah]

You won't be able to post the picture here Ben, you'll have to upload it to somewhere else and post the link. Let us know if you need any help finding workouts to do. Good job, that is a brutal combo. My arms shudder just thinking about it.

[craig]

afternooners did:
5 rnds
30 overhead squats
run 400 meters
30 box jumps
run 400 meters

bo 1;11:45 45#/20"
wes 1:01:10 45#/20"
wyatt 45:26,
subbed one run for toddler carry 45#/20"
randy 53:35 45#/ 20"
brandon 42:09 45#/20"
susan M. 44;13 22#/10"
christy 36:38 3 rnds 22#/10"

trainer craig did:
front squat 5 x 3
155/175/185/205/210
and
5 rnds
15 kb swings 70#
15 ring dips
time 6;15

[craig]

3 rnds
30 oh squats
400 meter run
30 box jumps
400 meter run

rachel 28:12 22#/10"
damon 31:31 45#/20"
"cream" 34:43 45#/20"
robin 33:57 22#/10"

awesome work rachel!!

crossfit total
jeremy
sp 95/115/120*
bs 135/185/205
dl 135/185/205
total 525
jeremy's first time really deadlifting, so the focus was on form rather than weight

bithday wod
31 reps of;
mb deadlift
mb jump shrug
mb front squat
mb push press
mb clean
mb clean and jerk
wall ball
ghd sit ups
ghd back ext
31 secs l sit
slam balls
200 meter run
sledge hammer hits
walking lunges each leg
push ups
tire flips
pull ups
double unders
ring dips
box jumps
31 sec handstand hold
l pull ups
kb swing
ab mat butterfly sit up
rt hand snatch
400 meter run
lt hand snatch
kness to elbows
row for 31 calories
1 rope climb
"piggy back " squats

thats a total of 31 exercises for jason, as you guessed who turns thirty one today!!

time 1:12:35

[sean]

I am scared of turning 35 this year and having Craig make up my workout.

I've been gone for over a week and I have not eaten very well either. I miss the gym badly and will be back inthe mix tomorrow.

Look forward to seeing you guys.

[Jason and Robin]

That workout really sucked but only once a year will it come up so just go with the flow.

Serenity now.....serenity now