Friday, August 31, 2012

Run, KB Swings, Pistols, Box Jumps





Announcements:
No Classes Monday/Labor Day.  Here is a suggested WOD challenge for the day:   25 burpees every hour on the hour for 10 consecutive hours. Scale as needed :). 

Starting Tuesday and going forward, the Tuesday/Thursday 8:30am class times will be at 9am.

** Saturday's "Disc Golf" event at Sooner Park has been postponed. We will post a new date over the weekend. **

Skill Work:  Hang Snatch  Demo Video
Perform this exercise 20 times with a PVC pipe or barbell as a part of your warm-up.

WOD
For time:
4 Rounds:
Run 400m
5 Kettle Bell Swings each arm, 55# / 35#
5 Pistols each leg
5 Box Jumps each leg, 24" / 20"


Thursday, August 30, 2012

Squats, Run, Push Press



No Classes Labor Day.  
So, on your own, do 25 burpees every hour on the hour for 10 hours. Scale as needed :).

Skill Work:  Hang Snatch  Demo Video
Perform this exercise 20 times with a PVC pipe or barbell as a part of your warm-up.

** Upcoming Event:  September 1st, 9am - Disc Golf (CrossFit Style) at Sooner Park. Meet in the parking lot next to the volley ball court.  There will also be a 9am WOD at the box. **

WOD
For Time
100 Squats
Run 800 meters backwards
100 Push Press, m75#, w45#

* Post times & reps to comments.

Wednesday, August 29, 2012

Handstand, Row, Pushups, Cleans, Double-unders

Skill Work:  Hang Snatch  Demo Video
Perform this exercise 20 times with a PVC pipe or barbell as a part of your warm-up.

** Upcoming Event:  September 1st, 9am - Disc Golf (CrossFit Style) at Sooner Park.  There will also be a 9am WOD at the box. **

* Best time for yesterdays WOD:  Ryan Meyer -9:09

WOD
In 20 minutes or less, perform the following:
Handstand hold for time
Row 400 meters for time
Max reps chest-to-floor pushups (rest in the pike position if needed)
Max reps Hang Power Cleans, m75# / w45# (rest only in the hang position)
3 attempts at max reps Double-unders or Single-unders

* Post times & reps to comments.

Tuesday, August 28, 2012

Benchmark WOD - "Nasty Girls"

Skill Work:  Hang Snatch  Demo Video
Perform this exercise 20 times with a PVC pipe or barbell as a part of your warm-up.

** Upcoming Event:  September 1st, 9am - Disc Golf (CrossFit Style) at Sooner Park.  There will also be a 9am WOD at the box. **

* Best time for yesterdays WOD:  Ryan Meyer - 14:42 

WOD
3 rounds for time of:
50 Squats
7 Muscle-ups (scaled:  21 pull-ups & 21dips)
10 Hang power cleans, m135# / w95#

"Nasty Girls" WOD Demo

* Scale as needed / Post time to comments.

Monday, August 27, 2012

"Chipper"

Skill Work:  Hang Snatch  Demo Video
Perform this exercise 20 times with a PVC pipe or barbell as a part of your warm-up.

** Upcoming Event:  September 1st, 9am - Disc Golf (CrossFit Style) at Sooner Park.  There will also be a 9am WOD at the box. **


WOD
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, m75# / w45#
25 Back extensions
30 Wall ball shots, m20# ball / w15# ball
3 Rope climb ascents

WOD Demo with Chris Spealler - video [wmv] [mov] [HD mov]

* Scale as needed / Post time to comments.

Saturday, August 25, 2012

Run, Pull-ups, Sit-ups, Burpees



** Upcoming Event:  September 1st, 9am - Disc Golf (CrossFit Style) at Sooner Park.  There will also be a 9am WOD at the box. **

* Best time for yesterday's WOD:  Julie Smith 15:06

WOD
With a partner (tag-team style), complete as many rounds as possible in 30 minutes of:
Run 533 meters or Row 650 meters
21 Pull-ups
15 GHD Sit-ups or Knees-to-Elbows
9 Single Leg Burpees

* Scale as needed / Post rounds & reps completed to comments.

Nutrition:  Which vegetable have Omega 3?

Friday, August 24, 2012

Squat Hold, Squats, Box Jumps

Skill Work:  Summo Deadlift High-pull  Demo Video
Perform this exercise 20 times with a PVC pipe or barbell as a part of your warm-up.

** Upcoming Event:  September 1st, 9am - Disc Golf (CrossFit Style) at Sooner Park.  There will also be a 9am WOD at the box. **

* Best time for yesterday's WOD:  Joe Brandon - 13:26


WOD
Complete the following for time:

1 minute Back Squat Hold, m95# / w75#
30 Back Squats, m95# / w75#
30 Box Jumps, m30" / w24"

1 minute Front Squat Hold, m75# / w55#
20 Front Squats, m75# / w55#
20 Box Jumps, m32" / w26"

1 minute Overhead Squat Hold, m55# / w45#
10 Overhead Squats, m65# / w45#
10 Box Jumps, m34" / w28"

64" Box Jump

* Scale as needed / Post time to comments.

* Virtuosity by Greg Glassman

* Nutrition Tip:  

Thursday, August 23, 2012

Run, Summo Deadlift, HSPU

Skill Work:  Summo Deadlift High-pull  Demo Video
Perform this exercise 20 times with a PVC pipe or barbell as a part of your warm-up.

** Upcoming Event:  September 1st, 9am - Frisbee Golf at Sooner Park**

* Congratulations to all of you who achieved new PR's on Power Cleans yesterday!

WOD
4 Rounds for time of:
Run 400 meters (or Row 500 meters)
 21 Kettle Bell Summo Deadlift High-pull, m70# / w55#
7 Handstand Push-ups


* Scale as needed / Post time to comments.

* Virtuosity by Greg Glassman


Tuesday, August 21, 2012

Power Cleans, Toes-to-Bar, Pull-ups

Skill Work:  Summo Deadlift High-pull  Demo Video
Perform this exercise 20 times with a PVC pipe or barbell as a part of your warm-up.

** Upcoming Event:  September 1st, 9am - Frisbee Golf at Sooner Park**

* Most rounds completed from yesterdays WOD:  Ryan Myer - 14 Rounds + Double-unders

WOD
Part 1:  In 20 minutes establish a 1 rep max for the Power Clean using the following format:
Power clean 1-1-1-1-1-1-1 reps  Power Clean Demo

WOD Demo

This is a WOD format you will see repeatedly for maybe a dozen different movements. The goal is to achieve your 1 rep max by starting with a weight that is challenging but that you know you can lift and increase the weight as you progress through each set.  Rest 2-3 minutes between each single, or longer if that's what it takes for you to feel fresh for the next set. The goal of this type of WOD (and 3-3-3-3-3 or even 5-5-5-5-5) is not to feel "smoked" physically but to train the central nervous system to activate muscle tissue that is not going to get activated doing 20 reps at a lighter load. How steep the progression between your first and last sets is a matter of personal preference. Do some light load reps to warm up before starting the sets that "count".

Part 2:  Then, every minute on the minute for 10 minutes
5 Toes-to-Bar  Demo Video
5 Pull-ups



* Post 1 rep max for Power Cleans to comments.

* Virtuosity by Greg Glassman

* Nutrition Tip:  Track what you eat everyday in a food journal or a spread sheet and by default you will make better decisions about what you eat. Journaling raises your self-awareness and is a form of accountability that may be a helpful tool to keep you on course.

Double-unders, Deadlifts, Push-ups

Skill Work:  Summo Deadlift High-pull  Demo Video
Perform this exercise 20 times with a PVC pipe or barbell as a part of your warm-up.

** Upcoming Event:  September 1st, 9am - Frisbee Golf at Sooner Park**

* Best time from yesterdays WOD - Brett McQuellon 16:52

WOD
Complete as many rounds as possible in 20 minutes of:
20 Double-unders
15 Deadlifts, m135# / w115#
10 Chest-to-floor Push-ups


* Scale as needed / Post time to comments ("Rx" = workout done as prescribed on weight & skill)
* Virtuosity by Greg Glassman


 

Monday, August 20, 2012

Squat Clean Thrusters, Burpees

Skill Work:  Summo Deadlift High-pull.  Demo Video
Perform this exercise 20 times with a PVC pipe or barbell as a part of your warm-up.

** Upcoming Event:  September 1st, 9am - Frisbee Golf at Sooner Park

WOD
For time:
100 Hang Squat Cleans to Thrusters, m75# / w45#
At each minute do 5 burpees

WOD Demo

* Scale as needed / Post time to comments

Nutrition Tip:  Eat low to moderate amounts of fruits and nuts. Try to eat mostly fruits low in sugar and high in antioxidants like berries as well as nuts high in omega-3, low in omega-6 and low in total polyunsaturated fat like macadamia nuts.



 More space!!! Thanks to everyone who stayed after the WOD Saturday to make this happpen!

Saturday, August 18, 2012

Squat, Deadlift, Shoulder Press

WOD:
CrossFit Total (CFT)
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.

WOD Demo

* Post loads to comments.

Nutrition Tip:  Eliminate sugar, soft drinks, all packaged products and juices (including fruit juices). As a rule of thumb, if it’s in a box or plastic packaging, don’t eat it. At the grocery store, visit only the meat, fish and produce sections.

Friday, August 17, 2012

Snatch Balance, Muscle Ups, HS Push-ups

**This Saturday, August 18th, 9am - CrossFit Total (CFT).  The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. 

WOD
Five Rounds for time of:
5 Snatch Balance, m95# / w65#
5 Muscle Ups
5 Handstand Push-ups

Snatch Balance Demo Video

* Scale as needed / Post time to comments
* Best time from yesterdays WOD - Joe Brandon - 23:45

* Nutrition Tip:   Don't eat cake for breakfast.

Thursday, August 16, 2012

Thrusters, Pull-ups, Lunges, Push-ups

**This Saturday, August 18th, 9am - CrossFit Total (CFT).  The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.

WOD

3 Rounds of:
7 Thrusters, m135# / w95#
7 Strict Pull-ups
Then,
3 Rounds of:
14 Barbell Lunges, m135# / w95#
14 Hand-release Push-ups
Then,
140 meter Overhead Carry (full lock-out), m45# / w25#
140 meter Burpee Broad Jump
140 meter Lunges

* Scale as needed / Post time to comments

* Best time from yesterday's WOD - Brett McQuellon - 6:33

Wednesday, August 15, 2012

Power Cleans, Ring Dips

**NEXT EVENT - This Saturday, August 18th, 9am - CrossFit Total (CFT).  The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. 

* Best time from yesterdays WOD - 16:28 - Joe Brandon

WOD - "Elizabeth"
21-15-9 reps for time of:
Cleans, m135# / w95#
Ring-Dips

WOD Demo

* Scale as needed / Post time to comments

Then...
Row 500 meters for time (Post time to comments)
Rest 2 minutes
Max effort Handstand Hold (Post time to comments)
Rest 2 mintes
3 minute Squat Hold (Post number of breaks to comments)

Nutrition Tip:  Avoid Refined Sweeteners – sugar cane, white sugar, brown sugar, refined maple syrup, refined honey, aspartame, sucralose, Nutrasweet, Splenda, and anything else refined or man-made.


Tuesday, August 14, 2012

WOD: Thrusters, Pull-ups, Double-unders

**NEXT EVENT - This Saturday, August 18th, 9am - CrossFit Total (CFT).  The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. 

WOD
50-35-20 reps for time of:
Thrusters, m45# / w30#
Pull-ups
Double-unders


* Scale as needed / Post time to comments
* Best time from yesterdays WOD - Brett McQuellon 18:38

Nutrition Tip:  Staying hydrated and catching up on sleep are two of the best ways to keep mindless eating at bay.

Monday, August 13, 2012

Run or Row, Burpee box jumps

WOD 
5 rounds for time:
Run or row 500 meters
15 Burpee box jumps

*Scale as needed / Post time to comments








Saturday, August 11, 2012

Burpees, Ground to Overhead, Atomic Sit-ups

** This Saturday, Aug. 11th at 9am - Hoover Ball at Sooner Park volley ball court.  There will also be a 9am WOD at CROSSFIT Bartlesville...see below.**

WOD
In teams of 2, do As Many Rounds As Possible in 30 minutes of:
6 Burpees
12 Ground to overhead, m75# / w45# (Clean & Press or Power Snatch)
6 Atomic Sit-ups

*Only 1 partner working at a time. While one partner is working on the AMRAP the other completes a 400 meter run or row. Upon return the runner/rower picks up where their partner left off.

*Post total number or rounds & reps completed to comments.

Friday, August 10, 2012

"Chipper"

** This Saturday, Aug. 11th at 9am - Hoover Ball at Sooner Park volley ball court.  There will also be a 9am WOD at CROSSFIT Bartlesville.**

WOD
Complete the following for time:
70 Overhead Lunges, m25# / w15# (full lock out)
60 Push-ups (chin-to-floor)
50 Knees-to-elbows
40 Box Jumps, m24" / w20"
30 Pull-ups
20 GHD Reverse Sit-ups
Run 1600 meters

* Scale as needed / Post time to comments

https://mail-attachment.googleusercontent.com/attachment/u/0/?ui=2&ik=291bc7513f&view=att&th=1390e7fe334ebcfe&attid=0.5&disp=inline&realattid=file4&safe=1&zw&saduie=AG9B_P820fsV-aR5UGAH3OvOmXjI&sadet=1344630877271&sads=2NEah7DllqSzZgvpL8YquoRIoi8

Thursday, August 9, 2012

Run, KB Swings

** This Saturday, Aug. 11th at 9am - Hoover Ball at Sooner Park volley ball court.  There will also be a 9am WOD at CROSSFIT Bartlesville.**

WOD
12 Rounds for time of:
Run 140 meters
10 Kettle Bell Swings, m70# / 55#

* Scale as needed / Post time to comments

 

Wednesday, August 8, 2012

Pull-ups, Push-ups, Sit-ups, Squats

** This Saturday, Aug. 11th at 9am - Hoover Ball at Sooner Park volley ball court.  There will also be a 9am WOD at CROSSFIT Bartlesville.

WOD: "Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

WOD Demo w/ CrossFit Anywhere

Tuesday, August 7, 2012

Power Snatch, OH Squats

** This Saturday, Aug. 11th at 9am - Hoover Ball at Sooner Park volley ball court.  There will also be a 9am WOD at CROSSFIT Bartlesville.


WOD (From CF Main Site)
15 Rounds:
1 Power Snatch followed immediately by 5 Overhead Squats

* Start light, add weight each round
* Post heaviest round to comments
* WOD Demo:  w/ Sarah Hopping (Courtesy CF HQ)

Monday, August 6, 2012

Deadlifts, Cleans, Squats, Clean & Jerks


** This Saturday, Aug. 11th at 9am - Hoover Ball at Sooner Park volley ball court.  Bring water & a friend.


WOD
5 Rounds for time of:
5 Deadlifts, 4 Power Cleans, 3 Front Squats, 2 Squat Cleans, 1 Clean & Jerk
m155 / w115#

* Scale as needed / Post time to comments







Saturday, August 4, 2012

Back Squats, Push-ups, Jump Rope

WOD

For time:
50 Back Squats, m95 / w65#

Rest 2 minutes

50 Strict Push-ups (touch chin but not legs, full extension at the top)
40 Hand Release Push-ups
30 Hand Release Push-ups top & bottom

Rest 2 minutes

150 Double Unders or 500 Singles

Scale as needed / Post time to comments

 

Friday, August 3, 2012

Deadlifts, Muscle-ups, Box Jumps, OH Squats, Planks

***This Saturday, Aug 4th:  8am - Stretch/5K Run, 9am - WOD at CFB, 9:45am - 5K Run
Participate in all or part of this event.  We will start and finish at the Forest Creek Condos on Nowata Rd.
Stuart Grimsley will be hosting us at his swimming pool and providing refreshments (hamburgers, condiments, bottled water, plates...Bring Your Own Beverages if other than water).
Please email us if you plan on attending:  crossfitbartlesville@gmail.com
PARK NEXT DOOR AT THE B'VILLE SOUTHERN BAPTIST CHURCH TO THE WEST OF THE CONDOS!

WOD  
3 Rounds of max effort body weight deadlifts, rest 60 seconds b/w rounds. (post total reps to comments)

Rest exactly 2 minutes.


Then, 4 rounds for time of:
6 Muscle-ups or 18 Pull-ups
6 Box Jumps, m36" / w30"
24 Overhead Squats, m65# / w45# 
(post time to comments)

Rest exactly 2 minutes.

Then, 3 rounds of max effort plank holds, rest 60 seconds b/w rounds. (post sum of 3 rounds to comments)

* Scale as needed / Post loads, reps & times to comments.


Thursday, August 2, 2012

Front Squat Holds, Double Unders, Cleans, Burpees

***This Saturday, Aug 4th:  8am - Stretch/5K Run, 9am - WOD at CFB, 9:45am - 5K Run
Participate in all or part of this event.  We will start and finish at the Forest Creek Condos on Nowata Rd.
Stuart Grimsley will be hosting us at his swimming pool and providing refreshments.
Please email us if you plan on attending:  crossfitbartlesville@gmail.com

WOD
Perform as many reps as possible in 4 minutes of:

Front Squat & Holds, m95# / w65# 
* Hold each rep at the bottom of your squat for 10 FULL seconds.
*The barbell MAY NOT hit the ground at any time.

Rest exactly 2 minutes, then:

12 minute AMRAP of:
50 Double Unders
5 Squat Cleans, m95# / w65#
7 Burpees

* Scale as needed / Post reps & rounds to comments

 



Wednesday, August 1, 2012

KB Swings, Wall Climbs, Toes to Bar

***This Saturday, Aug 4th:  8am - Stretch/5K Run, 9am - WOD at CFB, 9:45am - 5K Run
Participate in all or part of this event.  We will start and finish at the Forest Creek Condos on Nowata Rd.
Stuart Grimsley will be hosting us at his swimming pool and providing refreshments.
Please email us if you plan on attending:  crossfitbartlesville@gmail.com

WOD

10-9-8-7-6-5-4-3-2-1 reps for time of:
Kettle Bell Swings, m70# / w55#
Wall Climbs  Demo Video
Toes to Bar

* Scale as needed / Post time to comments