Monday 100315

 

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Post rounds and fractions of rounds completed to comments.

Comments

[Angelachildress]

6am WOD:

WARM-UP
Pass throughs x10
Rotator Cuff Warm-up
Crab Walk
Perfect Stretch x5

2Rounds
TGU x5 Each arm
Hang Power Snatch x10
Sit-ups x15

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

WOD
"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips

[doug]

First, a big shout out and congrats to our competitors this past weekend at the Sectionals. Susan, B. Lloyd and D. Brice all hammered out 3 very tough wod's and never gave up. Way to gut it out and push...it was awesome to watch.

Monday WOD:
"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

11:40 rx'd

[susan m.]

Thanks Doug and huge gratitude to all of you who came out to judge, watch or sent wishes of support - it made all the difference during the fun times and the times that sucked. At some point I'll post about the experience, but suffice to say it was an experience, one that for me was intimidating and humbling but also empowering and motivating. It will make me stronger, mentally and literally I hope.

Way to go Lloyd and Brice - you guys are awesome!! Brice even added a new term to the CF Tulsa lexicon: "pulling a Susan" aka DNF - I see a stand up career in his future.

[Paddy]

"Nooners" did the HQ WOD.
15 Back Extensions/Superman's
15 KTE's
15 OHS 95#/75#/45#/35#

Name/Weight/Rounds
Ginger 35#/4+5 OHS
Evan 45#/5+5 Superman's
Scott 75#-65#/5 rounds
Clark 75#/+3 KTE's
Dupler 95#/6 rounds
Bobby 45#-35#/4 rounds/5th round in 26:02
Paddy 75#/4+KTE's/5th round in 23:35

Congratulations to our Sectionals Competitors, Susan MC, Brian Lloyd and Brice. You all did a great job while being both sick and injured.

Next year we need to have a bigger group of CrossFit Tulsa competitors. You know who I'm talking about...Eddie, Rachel, Sean, Michelle,etc; I include myself in that group to step out of our comfort zones and just have fun. Like when we did the mud run.

[Paddy]

OMG! How could I forgot Brandon, Doug and of course "Shirtless Dupler", one of Susan's 3 favorite reasons for working out @ CrossFit Tulsa.

"Pulling a Susan"...WOW! What colour was Brice's kettle or pot?

I see a new T-shirt slogan.

[Brian S]

Crossfit Section WOD #3

For time:
Run 250m
25 Snatches (75#)
25 Kettlebell Swings (55#)
25 Overhead Squats (75#)
25 Box Jumps (20")
25 Sumo Deadlift High Pulls (75#)
25 Wallballs (20#@10ft))
25 Thrusters (75#)
Run 250m

TIME: 12:39

[Karin]

15 back extensions
15 kte
15 ohs 55#/45#

5 rounds, 20 something.

Great job tonight kymm with the 65# ohs!

[Eddie]

5 Rounds for time
Complete the following wearing flak jacket
10 Deadlift (225#)
10 Burpees
10 Pull ups

11:10
(could have shaved some time if I didn't have to walk to the pull up bar)

Paddy, Yes I'm in for next year.

[Bryan Lloyd]

Thanks to everyone who came out and supported us this weekend. It was a real learning experience. I discovered that by picking the wods I like every time I see one that sucks I am really just cheating myself, I know I have the cardio but some of my form sucks. I know Brian S. is a stud and could do wod 3 in 12:39 anywhere but I did wod 3 in about 13:30 in the gym and it took me 19:52 the day of the sectionals. Apparently A)my butt needed to be TOUCHING THE GROUND and B) my right elbow was not locking out. I attracted the attention of the main judge and finally told him to either count them or don't but don't talk to me!! (I apologized later) I ended up doing over 40 OHS and 32-3 thrusters. This of course pissed me off enough to make me run so hard I almost puked at the end but I finished with eight seconds left. Anyway, thanks again for the encouragement. Doug and Pat yelling at me at the end of wod 3 helped tremendously!! I know that I may be 37 years old but if I take it SERIOUSLY next time and do more technique and actually eat right I will have a much better showing. Crossfit sectionals 2011 anyone?? I know Susan and Brice are in.

[Angelachildress]

All I have to say is, no matter how each of you think you did, the heart and effort each of you put out for each of the WO (that I saw, I wasn't there the full time) made me proud of each of you, and I really think you all did a great job. Yes you all probably could of done something better. But at least you took up the challenge, went out there, did it with all your heart/effort, and you didn't give up whether you finished in the allotted time or not. How many of us didn't even sign up?? Including me.

Great job to each of you.