CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Tuesday 091201

Rest Day

Susan, Alexey, and Lloyd after the marathon.

 

Monday 091130

 

Front squat 3-3-3-3-3 reps

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Sunday 091129

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Saturday 091128

The gym is open today for our normal 10:30 class.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Friday 091127

Rest Day

Except for those who dared to come to the gym and pay for gorging themselves yesterday.

BLACK FRIDAY

Rd1-HELEN-run 400m/21 KB swings(52#,36#)/12 pullups

Rd2-DIANE-21 deadlifts (75#,45#)/21 handstand push ups

Rd3-NANCY-Run 400m/15 Overhead squats(74#, 45#)

Rd4-BARBARA-20 pull ups/30 push ups/40 sit ups/50 squats

Rd5-ELIZABETH-21 cleans(squat 75#/45#)/21 ring dips

Rd6-FRAN-21 thrusters(75#, 45#)/21 pull ups

Rd7-ANNIE-50 double unders/50 sit ups

Rd8-KELLEY-run 400m/30 box jumps(24", 20")/30 wallball 20#

 

Thursday 091126

Happy Thanksgiving

Gym closed today, we will have our "Black Friday" WOD tomorow for the 11:30 am class only.  No 4:30 or 6:00pm class tomorrow. 

Feel Free to eat all you want today...we will take care of that tomorrow during our "Black Friday" WOD.

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments

Wednesday 091125

**No Class on Thanksgiving Day, but we will return with a vengence and have our 'Black Friday' WOD.  So enjoy Thanksgiving Day and eat all you want...you will work it off, or work it out(in a bucket) on Friday!**

400 meter Walking lunge

Post time and number of steps to comments.

The Route 66 marathon crew, I know its a small picture but its all I have so far.  Runners if you have any other pictures, send em to me. 
 

Tuesday 091124

**Gym closed this Thursday, enjoy Thanksgiving Day and eat all you want, we will work it out of you on Friday!**

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

On Saturday Dec 5th we will be joining numerous affiliates from all over and doing the following WOD to support those soldiers wounded and the families of those killed at Fort Hood. 

Lumberjack CrossFit lost 4 soldiers and had 11 wounded in the Nov 5th shootings at Fort Hood. On Dec 5th, we have a chance to show our support for them by doing the "Lumberjack 20." Learn more here. It's time to take care of our own. Please join us.

Monday 091123

Congratulations to the all the runners who competed in the Route 66 Marathon.  Susan M., Dalton, Lloyd, Alexey, Clay, Joe, Kymm, Karen, Eddie, Robin M., Sherry and Brian S.  All of you have good reason to feel proud, you set a goal of completing your first full, half marathon, or relay marathon only 47 days ago...and did it with very respectable times.  I wish I could have been right there with all of you.   Awesome job, you represented the Crossfit community well and made all of us at Crossfit Tulsa very Proud.  And fortunately for all of you who ran, Monday just happens to be a... 

Rest Day

Also thank you for your kind thoughts and prayers for Stephanie and her family.  Stephanies mom, Brenda Meyer(09/04/49-11/21/09) lost her battle with cancer Saturday night just after 11pm.  For the last several weeks, Stephanie and her dad(Mike) did an amazing job of lovingly, and very tenderly caring for Brenda during her difficult battle.  Mike was an incredible example of a loving, commited husband and what a marriage vow truly means when you say, "to have and to hold, in sickness and in health, til death do us part," and Stephanie put all else aside to lovingly care for her mother up until the very end.  

Saturday 091121

**Marathon day tomorrow, we will meet with Brian Lloyd at the Fire Station at 18th and Boston around 7am to decide which pace group we want to stay with.  I plan on parking downtown Tulsa and catching a shuttle to Veterans Park, then walking to the Fire Station.  Call me if you have any questions.  I know Susan wants to run with the 4:15 group, but that may be to fast for the rest of us, cause that 'ole lady' can run! **

**No class Sunday afternoon, so you may as well come join us tomorrow morning for an easy 26.2 miles!** 

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Post time and weight used for pull-ups to comments.