CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Monday 091019

Weighted pull-ups 1-1-1-1-1-1-1 reps

or Crossfit Football SWOD + DWOD or the Crossfit Endurance Anaerobic Endurance WOD

PLUS(2-4 times/week)

Crossfit Endurance--Endurance WOD 

Post loads and body weight to comments.

Friday 091016

**One change for the runners on Saturday, we are going to meet in the parking lot at 41st and Riverside at 9:00am.  We are running a 6.5 mile loop twice, but anyone can still join us even if you only want to run the loop once or just a couple of miles.  Its going to be cold so dress appropriately(layers).  This would also be a good time to practice your nutrtion intake for race day, so bring what you think you might need(gel packs or chews, gatorade, bars, etc) to get you through the Marathon.  If you have any questions give me a call.**

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.

Hip Back Extension...[wmv]

This is another email/advice I got from Nuno of Crossfit Endurance, also click on the link and read about Darcy's experience.

Hey Brandon,

I ran the Rock N Roll marathon here in San Diego this year on mostly CF workouts only and pretty consistent with a weekly interval based CFE wod - looking back at my training i wish i would have done more of the CFE tempo/time trial workouts in addition to the interval based workouts.

Typical endurance training programs for marathons do not include strength training and it will beat up your body and increase your chances of injury.  Having CF as your foundation will make you stronger and help you recover quicker - this will be the baseline for what you will need to complete the marathon.  

Did you read about Darcy's experience?

http://darcyfranklin.blogspot.com/

My advise would be to continue to do CF 4-6 x week and 2-3 CFE weekly wod's, one or two that are interval based and 1 tempo or time trial - alternated this on a weekly basis

hope this helps, let me know if you have any additional questions

Nuno
 
 

Thursday 091015

 

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

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**This Saturday for those wanting to run with us on Riverside, we are going to meet at 9:00am at the 51st street parking lot.  If I have the mileage figured right, we can run 2 loops from there and it will be 13-13.5 miles.  Let me know if you plan on coming.**

Wednesday 091014

Rest Day

**For anyone interested I'll be running a 10k at LaFortune about 4:00 this afternoon.  Then for the Marathoner's and anyone else that wants to join us we will meet Saturday Morning for our Half-Marathon(13.1 miles) training run.**

Long/Slow vs Short/Fast...[wmv][mov]

Analogy, CrossFit Endurance. [wmv] [mov]

Running as a Skill [wmv] [mov]

Tuesday 091013

"CrossFit Total"

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

Post total to comments.

**Only 39 days til the Marathon, I will stress again to be careful to not overtrain.  Do your normal Crossfit WOD's 5-6 days/week and throw in an additional 2-4 Crossfit Endurance WOD's/week.  I would also encourage you to keep a training log of your workouts, whether you post it on here or in your own little notebook.  Remember Crossfit Endurance has offered one free slot to one of their Running/Endurance Certifications to be awarded however we decide to award it.  Also remember one reason for this challenge was too 'test' or too 'experiment' with combining Crossfit with Crossfit Endurance and see what the outcome is on race day.  So if you go out and try to add a bunch of last minute LSD(long slow distance) training with progressively longer miles on the weekends til raceday, you are probably going to overtrain AND LSD training doesn't fall within the 'spirit' of the challenge anyway.**   

Monday 091012

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

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Sunday 091011

**2:00 pm class today**

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Great job to those of you(Susan, Brian, Clay, Joe, and Dalton) who ran the 5k x 4 rounds Saturday morning at Lafortune park.  Thats 12.4 miles, basically half a Marathon.  The Route 66 is gonna be nothing for you guys!

Friday 091009

Ok so far we have Susan M., Clay, Joe, Alexey, Brian S., Lloyd, Jason and myself committed to the Marathon.  Kymm, Karen, and Dalton are on the bubble and just need a little push.  Afternoon crew, where are you???

Run 5 K

Post time to comments.

Thursday 091008

Ok there is no backing out now, I have officially signed up for the Route 66 Marathon, who is gonna join me and embrace the pain in 44 days?

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Post rounds completed to comments.

Wednesday 091007

Happy Birthday Billy!!!

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.