Monday, April 30, 2012

WOD: Squats, Sit-ups, Push-ups, Pull-ups

Warm Up:
Run 800 meters
10 Push Ups
15 GHD Sit Ups
20 Lunges


Group Stretch/Mobility:
VIDEO:  Hip Flexion/External Rotation w/ Kelly Starrett

WOD: 2 Rounds For Time of -
100 Air Squats
75 Sit Ups
50 Push Ups
25 Pull Ups

* Post time to comments.

"The cost of regular extended aerobic training is decreased speed, power, and strength."
- Coach Greg Glassman

Saturday, April 28, 2012

WOD #1: Run / WOD #2: Push Press, Ring Dips, Push Ups

WOD #1:  Pathfinder 21K Run, Bike or Walk
9:00 am - Meet at the parking lot on Price Road between Fox Hollow housing development and the duck pond.  You can run, bike or walk.  We will have distances marked ranging from 3 miles to13 miles.  This is a come and go workout where we will start together but you can finish whenever you want.  Bring water and a friend!

WOD #2:  Upper Body
7 Rounds for time of:
5 Push Press, 135#/75#
10 Ring Dips
15 Push Ups


* Post time to comments.

Friday, April 27, 2012

WOD: Shoulder Press, Atomic Sit-ups

Weather for today

Warm Up: 10 mins 
Run 800 meters
20 GHD Sit-ups
20 OH Squats w/ PVC pipe
20 Push-ups
20 Pull-ups

Group Stretch/Mobility/Skill: 10 mins 
VIDEO:  Hip Mobility for Improved Squatting w/ Kelly Starrett (courtesy Sanfrancisco CF)


WOD:   
1-1-1-1-1-1-1
Shoulder Press 

Fot time:
50 Atomic Sit-ups, m45# / w25#











* Post 1 rep max to comments.

* Upcoming EVENT:  This Saturday, 9am - 21k (13.1 miles) on the Pathfinder (details to come)

Thursday, April 26, 2012

WOD: Run, Pull-ups, KB Swings

Weather for today

Warm Up: 10 mins 
Run 800 meters, 20 GHD Sit-ups, 20 OH Squats w/ PVC pip, 20 Push-ups, 20 Pull-ups

Group Stretch/Mobility/Skill: 10 mins 
VIDEO:  Sitting wrecks your hip position w/ Kelly Starrett 


WOD:  Complete as many rounds as possible in 20 minutes of:   
Run 400 meters
12 pull-ups
21 Kettle Bell Swings, m55# / w35#

* Post rounds & reps completed to comments.

* Upcoming EVENT:  This Saturday, 9am - 21k (13.1 miles) on the Pathfinder (details to come)

Wednesday, April 25, 2012

WOD: Snatch, Box J, OH Squat, DU's

Weather for today

Warm Up: 10 mins 
Run 800 meters
20 Power Snatches w/ PVC pipe
20 OH Squats w/ PVC pipe

20 Push-ups

20 Pull-ups

Group Stretch/Mobility/Skill: 10 mins 
VIDEO:  Movement Transfer & the Double Under w/ Kelly Starrett 


WOD for time:
5 Power Snatches VIDEO at the top of each minute , m75# / w45#, followed by Box Jumps for the remainder of the minute.  Follow this pattern until you have done 50 Box Jumps.
Immediately transition to 5 Overhead Squats VIDEO at the top of each minute, m75# / w45#, followed by Double-unders for the remainder of the minute.  Follow this pattern until you have done 100 Double-unders.


* Post time to comments

* Upcoming EVENT:  This Saturday, 9am - 21k (13.1 miles) on the Pathfinder (details to come)

* LAST WEEK in REVIEW:
Lauren Rice - 100 Pistols (no scaling) & 5 consecutive Kipping Pull-ups
Carolyn Reeder - PR - 1 mile 8:25
Kristi Bastings - Double Unders

Deadlift PR's:
Casee Moran - 235#,
Jake Moran - 300#
Jeanette Askins - 200# (age 58)
Charles Danley - 265# (age 63)
Dainelle Herl - 205#
Dean Cook - 335# (age 46)
Carolyn Reeder - 150#
Julie Anderson - 175#
Jeff Anderson - 285#
Sam Glass - 245# (age 22)
Stephanie Richardson - 245#
Paul Richardson - 455#
Scott Williams - 405#
Steven Long - 395#

Tuesday, April 24, 2012

Benchmark WOD: "Fran"

Warm Up: 15 mins 
Run 800 meters
20 GHD Sit-ups  Video:  GHD Situp Explained w/ Coach Glassman
20 Push-ups
20 Air Squats
20 Pull-ups

 
Group Stretch/Mobility: 5 mins 
VIDEO:  Internal rotation w/ Kelly Starrett (courtesy CFHQ)


For time:
21-15-9
Thrusters, m95# / w65
Pull-ups



* Post time to comments

* Upcoming EVENT:  This Saturday, 9am - 21k (13.1 miles) on the Pathfinder (details to come)

* LAST WEEK in REVIEW:
Lauren Rice - 100 Pistols (no scaling) & 5 consecutive Kipping Pull-ups
Carolyn Reeder - PR - 1 mile 8:25
Kristi Bastings - Double Unders

Deadlift PR's:
Casee Moran - 235#,
Jake Moran - 300#
Jeanette Askins - 200# (age 58)
Charles Danley - 265# (age 63)
Dainelle Herl - 205#
Dean Cook - 335# (age 46)
Carolyn Reeder - 150#
Julie Anderson - 175#
Jeff Anderson - 285#
Sam Glass - 245# (age 22)
Stephanie Richardson - 245#
Paul Richardson - 455#
Scott Williams - 405#
Steven Long - 385#

Monday, April 23, 2012

WOD: Row, Burpees, Box Jumps, DU's

Warm Up: 15 mins 
Run 800 meters
30 Overhead squats w/weighted bar
20 GHD Sit-ups
10 Burpees
5 Pull-ups

Group Stretch/Mobility: 5 mins 
Video:  Treating the sticky rib w/ Kelly Starrett (courtesy CFHQ)


For time: (in any order)
Row 1000 meters
30 Burpees  Video:  The Burpee Mile
40 Box Jumps Video: Efficiency Tips w/ Matt Chan (coutesy CrossFit HQ)
50 Double Unders

* Post time to comments

* Upcoming EVENT:  This Saturday, 9am - 21k (13.1 miles) on the Pathfinder (details to come)

* LAST WEEK in REVIEW:
Lauren Rice - 100 Pistols (no scaling)
Carolyn Reeder - PR - 1 mile 8:25
Kristi Bastings - Double Unders

Deadlift PR's:
Casee Moran - 235#,
Jake Moran - 300#
Jeanette Askins - 200# (age 58)
Charles Danley - 265# (age 63)
Dainelle Herl - 205#
Dean Cook - 335# (age 46)
Carolyn Reeder - 150#
Julie Anderson - 175#
Jeff Anderson - 285#
Sam Glass - 245# (age 22)
Stephanie Richardson - 245#
Paul Richardson - 455#
Scott Williams - 405#

Saturday, April 21, 2012

WOD: Skiatook Dam Run

Mobility:   Video:  Stretching is dead w/ Kelly Starett (courtesy CrossFit HQ)

Video:  CrossFit founder Greg Glassman defines CrossFit

WOD:  Complete as many rounds as possible in 30 minutes of:
20 Air Squats
1 Hill Ascent


*  9:15 am - Depart from CROSSFIT Bartlesville for Skiatook Dam 
10:00am - Stretch/Warm-up
10:15am - Begin WOD
11:15am - Lunch at Mac's Barbeque


* April Challenge/Week 3/Day 7  of run 1 mile for time


* Last weeks triumphs:
Double Unders- Scott Williams
10 Consecutive Pull-ups - Julie Turner
5 Consecutive Muscle-ups - Justin Copeland
300 Air Squats Unbroken:  Julie Turner (sub 9 minutes), Julie Merceiz, Julie Smith, Karen Ebbinghouse, Mallory Kucko, Jamie Boekman, Kelsey Bastings, Casee Moran, Christie Bastings, Connie English, Aubrey Baker

Friday, April 20, 2012

WOD: "Angie"

Warm Up:
Group Stretch/Mobility  Video:  Kelly Starrett - Solving Knee Problems part 2 (courtesy CrossFit HQ)


For Time:
Run 1 mile for time - rest at least 3 minutes
Then do "Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


WOD demo w/ Chris Spealler (courtesy CrossFit HQ)

* Post mile time and "Angie" time.

* April Challenge/Week 3/Day 6 - every day this week run 1 mile for time

* This Saturday (21st) we will run the Skiatook Dam.  Departure time from CROSSFIT Bartlesville is 9:15.

* Last weeks triumphs:
Double Unders- Scott Williams
10 Consecutive Pull-ups - Julie Turner
5 Consecutive Muscle-ups - Justin Copeland
300 Air Squats Unbroken:  Julie Turner (sub 9 minutes), Julie Merceiz, Julie Smith, Karen Ebbinghouse, Mallory Kucko, Jamie Boekman, Kelsey Bastings, Casee Moran, Christie Bastings, Connie English, Aubrey Baker

Thursday, April 19, 2012

WOD: Run, Deadlifts

Warm Up:
Group Stretch/Mobility  Video:  Kelly Starrett - Solving Knee Problems (courtesy CrossFit HQ)


For Time:
Run 1 mile for time
Rest 5 minutes
Deadlift 1-1-1-1-1-1-1 reps WATCH:  Demo video (courtesy CrossFit HQ)


* Post mile time and loads for each rep on deadlifts to comments.

* April Challenge/Week 3/Day 5 - every day this week run 1 mile for time

* This Saturday (21st) we will run the Skiatook Dam.  Departure time from CROSSFIT Bartlesville is 9:15.

* Last weeks triumphs:
Double Unders- Scott Williams
10 Consecutive Pull-ups - Julie Turner
5 Consecutive Muscle-ups - Justin Copeland
300 Air Squats Unbroken:  Julie Turner (sub 9 minutes), Julie Merceiz, Julie Smith, Karen Ebbinghouse, Mallory Kucko, Jamie Boekman, Kelsey Bastings, Casee Moran, Christie Bastings, Connie English, Aubrey Baker

Wednesday, April 18, 2012

WOD: KB Swings, DU's, Pull-ups

Warm Up:
10 Each of the 9 basic movements w/ PVC pipe
Run 1 mile for time
Group Stretch/Mobility  Video:  Kelly Starrett - Mobility (courtesy CrossFit HQ)



3 Rounds for time of:
30 Kettle Bell Swings, m55# / w35# Demo Video (courtesy CrossFit HQ)
30 Double Unders
30 Pull-ups Demo Video - Kipping Pull-ups w/ Jeff Tucker (courtesy CrossFit HQ)


* Post time to comments.

* April Challenge/Week 3/Day 4 - every day this week run 1 mile for time

* This Saturday we will run the Skiatook Dam.  Departure time from CROSSFIT Bartlesville is 9:15.

* Last weeks triumphs:
Double Unders- Scott Williams
10 Consecutive Pull-ups - Julie Turner
5 Consecutive Muscle-ups - Justin Copeland
300 Air Squats Unbroken:  Julie Turner (sub 9 minutes), Julie Merceiz, Julie Smith, Karen Ebbinghouse, Mallory Kucko, Jamie Beokman, Kelsey Bastings, Casee Moran, Christie Bastings, Connie English, Aubrey Baker

Tuesday, April 17, 2012

WOD: Run, HSPU, Pistols

Warm Up:
20 Overhead Squats w/ PVC pipe
20 Hang Snatch w/ PVC pipe
Run 1 mile for time
Group stretch/mobility


For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps (Demo Video - HSPU ) courtesy Practice CrossFit
One legged squat, 10 reps
Run 800 meters

* Post time to comments.

* April Challenge/Week 3/Day 2 - every day this week run 1 mile for time

* This Saturday we will run the Skiatook Dam.  Departure time from CROSSFIT Bartlesville is 9:15.

Monday, April 16, 2012

WOD: Deadlifts, Power Cleans, Squat Cleans


Warm Up:
30 Overhead Squats w/ PVC pipe
Run 1 mile for time (use the stopwatch on your phone)
Group stretch/mobility

For time:
Deadlift 1.5 x your body weight, 21 reps
Power Clean your body weight, 15 reps (Demo Video - Power Clean Geometry)
Squat Clean 3/4 your body weight, 9 reps (Demo Video - Squat Clean) courtesy Mike's Gym

* Post time and loads to comments.

* April Challenge/Week 3/Day 2 - every day this week run 1 mile for time


* This Saturday we will run the Skiatook Dam.  Departure time from CROSSFIT Bartlesville is 9:15.







Saturday, April 14, 2012

Team WOD: Max Pull-ups, Push-ups,KB Swings, DU's, Sit-ups, Squats

Warm Up:
Max reps Pull-ups
Group Stretch & Mobility
Max Burpees in 3 minutes

In teams of 4 complete the following for time:
200 Hand Release Push-ups
200 Kettle Bell Swings, m55# / w35#
200 Double Unders
200 Sit Ups
200 Air Squats

* Post number of pull ups and burpees completed in the warm up.

Friday, April 13, 2012

WOD: Sit Ups, Burpees, Double Unders

Complete as many rounds as possible in 30 minutes of:
10 Atomic Sit Ups, m45# / w25#
10 Burpee Box Jumps, m24" / w20"
30 Double Unders (150 singles)

* Post rounds and reps completed to comments.

* April Challenge/Week 2/Day 6:  50 burpees for time. Time to beat, 2:44.
* April 21st - Skiatook Dam Run

Thursday, April 12, 2012

WOD: Lunge, Power Snatch


5 rounds for time of:
30 Over Head Lunge, m25# / w15#
15 Hang Power Snatch, m75# / w45#

* Scale rounds, reps and weight as needed.
* Post time to comments.


* April Challenge/Week 2/Day 5:  50 burpees for time. Time to beat, 2:44.

Wednesday, April 11, 2012

WOD: Pull-ups, Power Cleans, DU's

Complete as many rounds as possible in 20 minutes of:
21 Pull-ups or 5 Muscle Ups
15 Hang Power Cleans, m95# / w65#
21 Double Unders

* Post number of rounds and reps completed to comments.

* Video: Solving Front Rack Problems (courtesy Kelly Starrett/Mobility WOD)

* April Challenge/Week 2/Day 4:  50 burpees for time. Time to beat, 2:44.

Tuesday, April 10, 2012

WOD: Deadlift, Run

3 Rounds for time of:
21 Deadlift, m225# / w155#
Run 1 mile

* Post time to comments.

* Video:  Nutrition w/ Greg Glassman (courtesy CF)

* April Challenge/Week 2/Day 3:  50 burpees for time. Time to beat, 2:44.

* Did you see that?  (Last weeks triumphs)
First time Double Unders:  Gary Glass, Renee Glass, Sam Glass, Tracey Gualding, Tony Sterk, Maria Strate, Michelle Perry
10 Consecutive Double Unders:  Lauren Rice, Kelsey Bastings
20 Consecutive Kipping Pull-ups:  Aubrey Baker
WOD:  "Annie" 50-40-30-20-10 for time:  Double Unders & Sit-ups - Rachel Shearer 7:15

Monday, April 9, 2012

WOD: Air Squats

For Time:
300 Air Squats (Watch this demo video, courtesy CF)
At each rest do 10 burpees.


* Post time to comments.

* Video:  Wrist Mobility (courtesy Kelly Starrett)

* April Challenge/Week 2/Day 2:  50 burpees for time. Time to beat, 2:44.

Saturday, April 7, 2012

WOD: Skiatook Dam Run

Complete as many rounds as possible in 30 minutes of:

1 Hill Ascent
30 Air Squats

* Post rounds and reps to comments.

April Challenge:  Week 1, day 6 of Strict Paleo.

This Saturday, April 7th, we will run the dam at Skiatook Lake.  Departure time is 9:15am.  Bring a friend!

Friday, April 6, 2012

WOD: Back Squats, Kettle Swings

21-15-9 for time:
Body-weight Back Squats
Kettle Bell Swings, m70# / w53#

*Post time to comments.


April Challenge:  Week 1, day 5 of Strict Paleo.

This Saturday, April 7th, we will run the dam at Skiatook Lake.  Departure time is 9:15am.  Bring a friend!

Thursday, April 5, 2012

WOD: Broad-jumps & Wall-climbs

3 Rounds for Time:
Broad-jump 140 meters
10 Wall-climbs

* Post time to comments.

April Challenge:  Week 1, day 5 of Strict Paleo.

This Saturday, April 7th, we will run the dam at Skiatook Lake.  Departure time is 9:15am.  Bring a friend!


Wednesday, April 4, 2012

WOD: Run, Thrusters, Pull Ups

For Time:
Run 800 meters
50 Thrusters, m95# / w65#
30 Chest-to-Bar Pull Ups

* Post time to comments.

April Challenge:  Week 1, day 4 of Strict Paleo.

This Saturday, April 7th, we will run the dam at Skiatook Lake.  Departure time is 9:15am.  Bring a friend!

Tuesday, April 3, 2012

WOD: Push Ups

For Time:
150 Push Ups

*Each rep must come to full extension at the top and hands must be released at the bottom. 
*Every time you stop and rest with your chest or knees on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 140 meters. Once the penalty is completed continue with the push ups.
*You can rest in a pike position at the top of the push up.

*Post time and number of penalties to comments.

April Challenge:  Week 1, day 3 of Strict Paleo

This Saturday, April 7th, we will run the dam at Skiatook Lake.  Departure time is 9:15am.  Bring a friend!

Monday, April 2, 2012

WOD: "Annie"

For Time:

50-40-30-20-10
Double-unders
Sit-ups

* Post time to comments.

* This Saturday, April 7th, we will run the dam at Skiatook Lake.  Departure time is 9:15am.  Bring a friend!

April Challenge
Week 1: The first week of the April Challenge began yesterday.  The first 7 days of April we are focusing on the Whole 30 Paleo approach to nutrition. If you are struggling to find traction in the area of your nutrition, then take the challenge and let it give you a jump start. Put your name on the board if you are participating.

Week 2:  50 Burpees each day for time.
Week 3:  Run 1 mile each day for time.
Week 4:  Get 8 hours of sleep each night.