Saturday, September 29, 2012

Row




***October 1st, CFB Nutrition Challenge Info...click here***

You have until Monday, October 1st to complete the the following WOD for time:  
Run 800 meters, 50 Burpees, Run 800 meters, 50 Sit-ups

Upcoming Event
Saturday, Sept. 29, 9:00am - Pathfinder "Run-for-Your-Life" 5K
Meet at the First Wesleyan parking lot on Silver Lake Road. Bring a friend!

New class time - M,W, F 12:00 noon
______________________________

Conditioning WOD
Partner wod - one rows while the other rests.
a 100meter row
b 200meter row
a 300meter
b 400meter
a 500meter
b 600meter
a 700meter
b 800meter
a 700meter
b 600meter
a 500meter
b 400meter
a 300meter
b 200meter
a 100meter


Friday, September 28, 2012

Row, Push-ups, Sit-ups





***October 1st, CFB Nutrition Challenge Info...click here***

You have until Monday, October 1st to complete the the following WOD for time:  
Run 800 meters, 50 Burpees, Run 800 meters, 50 Sit-ups

Upcoming Event
Saturday, Sept. 29, 9:00am - Pathfinder "Run-for-Your-Life" 5K
Meet at the First Wesleyan parking lot on Silver Lake Road. Bring a friend!

New class time - M,W, F 12:00 noon
______________________________

Conditioning WOD
5 Rounds for time of:
Row 250 meters
20 Hand Release Push-ups
10 Atomic Sit-ups, m45# / w25#

*Note: Do not allow your quads to touch the floor when doing push-ups.

Strength WOD
EMOM for 10 minutes:
3 Hang Power Cleans, m155# / w115#


Thursday, September 27, 2012

Double-unders, Burpees

***October 1st, CFB Nutrition Challenge Info...click here***

If you are doing the Challenge, you have b/w now and Monday, October 1st to complete the the following WOD: Run 800 meters, 50 Burpees, Run 800 meters, 50 Sit-ups

Conditioning WOD
Complete as many rounds & reps as possible (AMRAP) in 15 minutes of:

50 Double-unders (50 singles if you can't do doubles)
7 Burpees
*Add 7 Burpees every round (Rd. 2 - 14 burpees, Rd. 3 - 21 burpees)

Strength WOD
Back Squats 5-5-5-5-5 reps
WOD Demo with CrossFit Montgomery County - video [wmv] [mov] [HD mov]

Photo


Upcoming Event
Saturday, Sept. 29, 9:00am - Pathfinder "Run-for-Your-Life" 5K
Meet at the First Wesleyan parking lot on Silver Lake Road. Bring a friend!

*New class time - M,W, F 12:00 noon

* Best time for yesterdays WOD - Jared Gorman 17:31 / Julie Smith 33:24

Wednesday, September 26, 2012

Lunges, Sit-ups, Pull-ups

***October 1st, CFB Nutrition Challenge Info...click here***
Pre & Post Challenge WOD:   Run 800 meters, 50 Burpees, Run 800 meters, 50 Sit-ups

Strength/Conditioning WOD 

3 rounds for time:
20 Barbell Lunges @ 75% Body Weight 
20 GHD Hip Extensions, m25# / w15#  Demo Video
Rest exactly 2 minutes then,
100 pull-ups





The 2012 Reebok CrossFit Games continues on ESPN2

Upcoming Event
Saturday, Sept. 29, 9:00am - Pathfinder "Run-for-Your-Life" 5K
Meet at the First Wesleyan parking lot on Silver Lake Road. Bring a friend!

*New class time - M,W, F 12:00 noon

* Best time for yesterdays WOD - Julie Smiyh 15:17

Tuesday, September 25, 2012

Front squats, Run, Press

***October 1st, CFB Nutrition Challenge Info...click here***
Pre & Post Challenge WOD:   Run 800 meters, 50 Burpees, Run 800 meters, 50 Sit-ups

Conditioning WOD 
4 rounds for time:
10 Front Squats, m135# / w95#
Run 400m (don't pace your run, every run should be all out)
Rest exactly 1 minute

Strength WOD

Shoulder Press 3-3-3-3-3-3-3
WOD Demo with CrossFit Advantage - video [wmv] [mov] [HD mov]


Photo


The 2012 Reebok CrossFit Games continues on ESPN2

Upcoming Event
Saturday, Sept. 29, 9:00am - Pathfinder "Run-for-Your-Life" 5K
Meet at the First Wesleyan parking lot on Silver Lake Road. Bring a friend!

*New class time - M,W, F 12:00 noon

* Best time for yesterdays WOD - Brett McQuellon 15:59 / Julie Smith 22:05

Monday, September 24, 2012

Wall Climbs, T2B, Box Jumps

***October 1st, CFB Nutrition Challenge Info...click here***

WOD - "Adrian"
7 rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30"/24" box

WOD Demo with CrossFit 215 - video [wmv] [mov] [HD mov]

 

The 2012 Reebok CrossFit Games continues on ESPN2

Upcoming Event
Saturday, Sept. 29, 9:00am - Pathfinder "Run-for-Your-Life" 5K Run
Meet at the First Weslyan parking lot on Silver Lake Road. Bring a friend!

*New class time added - M,W,F 12:00 noon

* Best time for yesterdays WOD - N/A

Saturday, September 22, 2012

"Blind Date"


Upcoming Event
Saturday, Sept. 22, 9:15am - Disc Golf (CrossFit Style) at Sooner Park.

***Cancelled***

WOD
Find out when you get there.


Photo




Friday, September 21, 2012

Doublw Unders, Double Unders, Deadlifts, Burpees, T2B

Conditioning WOD
 4 Rounds for time:
30 Double-unders
7 Deadlifts, m245# / w155#
21 Burpees
14 Strict toes-to-bar

Strength WOD
Every minute on the minute (EMOM) for 7 minutes:
1 Hang Power Snatch + 3 Overhead Squats, m95 / w65





The 2012 Reebok CrossFit Games continues on ESPN2

Upcoming Event
Saturday, Sept. 22, 9:15am - Disc Golf (CrossFit Style) at Sooner Park.
Meet in the parking lot next to the volley ball court.
Please let me know by Thursday if you will be at this event.

* Best time for yesterdays WOD - NA

The CrossFit Whiteboard:
Constantly Varied - video [wmv] [mov] [HD mov]
Functional Movements - video [wmv] [mov] [HD mov]
High Intensity - video [wmv] [mov] [HD mov]

* Efficiency Tips for the Pull-up 
* Double Under Demo

Thursday, September 20, 2012

Squats

Strength/Conditioning WOD
For time:
50 Air Squats
40 Body Weight Back Squats
30 Front Squats @ 75% Body Weight
20 Over Head Squats @ 50% Body Weight
50 Air Squats





The 2012 Reebok CrossFit Games continues on ESPN2

Upcoming Event
Saturday, Sept. 22, 9:15am - Disc Golf (CrossFit Style) at Sooner Park.
Meet in the parking lot next to the volley ball court.
Please let me know by Thursday if you will be at this event.

* Best time for yesterdays WOD - Bruce Decker 7:43 & 20 Burpees / Rachel Shearer 19:50 + 90 Burpees

The CrossFit Whiteboard:
Constantly Varied - video [wmv] [mov] [HD mov]
Functional Movements - video [wmv] [mov] [HD mov]
High Intensity - video [wmv] [mov] [HD mov]

* Efficiency Tips for the Pull-up 
* Double Under Demo

Wednesday, September 19, 2012

Kettle Bell Swings

Conditioning WOD
For time:
100 Kettle Bell Swings, m70 / w55
10 Burpees each time you rest

Strength WOD
7 minute AMRAP:
5 Deadlifts, m225# / w155#
3 Overhead squats, m135# / w95# 



The 2012 Reebok CrossFit Games continues on ESPN2

Upcoming Event
Saturday, Sept. 22, 9:15am - Disc Golf (CrossFit Style) at Sooner Park.
Meet in the parking lot next to the volley ball court.
Please let me know by Thursday if you will be at this event.

* Best time for yesterdays WOD - Justin Copeland 15:50

The CrossFit Whiteboard:
Constantly Varied - video [wmv] [mov] [HD mov]
Functional Movements - video [wmv] [mov] [HD mov]
High Intensity - video [wmv] [mov] [HD mov]

* Efficiency Tips for the Pull-up 
* Double Under Demo

Tuesday, September 18, 2012

Benchmark WOD: "Angie"




 



























Watch the 2012 CrossFit Games - now airing on ESPN2

Upcoming Event
Saturday, Sept. 22, 9:15am - Disc Golf (CrossFit Style) at Sooner Park.
Meet in the parking lot next to the volley ball court.
Please let me know by Thursday  if you will be at this event.

Announcements
CFB will be conducting a nutrition challenge in place of the upcoming Whole Life Challenge.
The challenge will begin October 1st and end November 15th. Details to come. 

* Best time for yesterdays WOD - Nathan Berg -11:26


Strength WOD
5 minute AMRAP:
3 Deadlifts, 2 Power Cleans, 1 Clean
m 155# / w 115#

Conditioning WOD
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WOD Demo with CrossFit Generation - video [wmv] [mov] [HD mov]
 
* Efficiency Tips for the Pull-up 
* Double Under Demo

Monday, September 17, 2012

Wall Climbs, Atomic Sit-ups



Watch the 2012 CrossFit Games - now airing on ESPN2

Upcoming Event
Saturday, Sept. 22, 9:15am - Disc Golf (CrossFit Style) at Sooner Park.
Meet in the parking lot next to the volley ball court.

Announcements
We will be conducting our own nutrition challenge in place of the upcoming Whole Life Challenge.
The challenge will begin on October 1st and finish on November 15th. Details to come. 

* Best time from Saturdays WOD - Eric Oden -6:38

* Efficiency Tips for the Pull-up 
* Double Under Demo

Skill Work
With a barbell - Burgener Warm up 5 times

10 minutes practice on any or all of - Handstand, Handstand Walk, Kipping Pull-ups, Double-unders 

Strength WOD
1 front squat every 30 seconds for 7 minutes @ 80% of your 1 rep max 
*Demo Video

Conditioning WOD
15-12-9 reps for time of:
Wall Climbs (touch forehead to the wall)
Atomic Sit-ups, 45# / 25# plate









Saturday, September 15, 2012

Lunges, Double-unders

Photo

Watch the 2012 CrossFit Games - now airing on ESPN2

Upcoming Event
Sept. 22, 9:15am - Disc Golf (CrossFit Style) at Sooner Park.
Meet in the parking lot next to the volley ball court.

Announcements
We will be conducting our own nutrition challenge in place of the upcoming Whole Life Challenge.
The challenge will begin on October 1st and finish on November 15th. Details to come. 

* Most rounds from yesterdays WOD - Eric Oden -13

* Efficiency Tips for the Pull-up 

Skill Work:  Snatch  Demo Video (Burgener Warm-up)
This will be done together at the beginning of each class this week as a part of the warm up. 

Conditioning WOD
5 rounds for time of:
15 Walking lunge steps, carrying a 95/65# barbell in the front rack position
30 Double-unders (90 Singles)

Friday, September 14, 2012

Deadlifts, Burpees




Watch the 2012 CrossFit Games - now airing on ESPN2

Upcoming Event
Sept. 22, 9:15am - Disc Golf (CrossFit Style) at Sooner Park.
Meet in the parking lot next to the volley ball court.

Announcements
We will be conducting our own nutrition challenge in place of the upcoming Whole Life Challenge.
The challenge will begin on October 1st and finish on November 15th. Details to come. 

* Best time from yesterdays WOD - Eric Oden - 6:28

* Efficiency Tips for the Pull-up 

Skill Work:  Snatch  Demo Video (Burgener Warm-up)
This will be done together at the beginning of each class this week as a part of the warm up. 

Conditioning WOD
20 minute AMRAP:
10 Body weight deadlifts
10 Bar facing burpees

Thursday, September 13, 2012

Clean & Jerk, Muscle-ups

Photo

Watch the 2012 CrossFit Games - now airing on ESPN2

Upcoming Event
Sept. 22, 9:15am - Disc Golf (CrossFit Style) at Sooner Park.
Meet in the parking lot next to the volley ball court.

Announcements
We will be conducting our own nutrition challenge in place of the upcoming Whole Life Challenge.
The challenge will begin on October 1st and finish on November 15th. Details to come. 

* Best time from yesterdays WOD - Nathan Berg -14:30

* Efficiency Tips for the Muscle-up 

Skill Work:  Snatch  Demo Video (Burgener Warm-up)
This will be done together at the beginning of each class this week as a part of the warm up. 

Strength WOD 
10 minutes:  Back Squat:  5@50% 1 rep max, 4@60%, 3@70%, 2@80%, 1@90%

Conditioning WOD
5-4-3-2-1 for time of:
Clean & Jerk, 185# / 115#
Muscle-ups (or Pull-ups 15-12-9-6-3)

Wednesday, September 12, 2012

Run, Sit-ups


Photo

Watch the 2012 CrossFit Games - now airing on ESPN2

Upcoming Event
Sept. 22, 9:15am - Disc Golf (CrossFit Style) at Sooner Park.
Meet in the parking lot next to the volley ball court.
We need at least 10 people to have this event.
Please email (crossfitbartlesville@gmail.com) us if you plan on attending.
There will also be a CrossFit WOD at the gym.

Announcements
We will be conducting our own nutrition challenge in place of the upcoming Whole Life Challenge.
The challenge will begin on October 1st and finish on November 15th. Details to come. 

* Best time from yesterdays WOD - Eric Oden - 36:22

* Efficiency Tips for the Muscle-up 

Skill Work:  Snatch  Demo Video (Burgener Warm-up)
This will be done together at the beginning of each class this week as a part of the warm up. 

WOD
3 Rounds for time:
Run 800 meters
50 Sit-ups 

Tuesday, September 11, 2012

"The Seven"

 
 
Skill Work:  Snatch  Demo Video
This will be done together at the beginning of each class this week as a part of the warm up. 

Best time from yesterdays WOD - Ryan Meyer - 7:38 

WOD - "The Seven"
Seven rounds for time of:
7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
245/155 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 70#/55#
7 Pull-ups

WOD Demo video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Muscle-up:  Efficiency Tips Video

Monday, September 10, 2012

Burpees, Pullups, Handstand Walk

Photo

Skill Work:  Snatch  Demo Video
This will be done together at the beginning of each class this week as a part of the warm up. 

Strength WOD
Every minute on the minute (EMOM) for 7 minutes:
5 Muscle Snatch, m75# / w45#  Demo Video

Conditioning WOD
3 Rounds for  time:
14 Burpee Over-the-Box Jumps 30/24″ (touching the top of the box is required, but opening the hip is not)
21 Pullups
7 yard Handstand Walk or 7 Handstand Pushups 
Demo Video 

Muscle-up:  Efficiency Tips Video

Saturday, September 8, 2012

Push Press, Box Jumps

Photo

**  Saturday, Sept. 8th - Skiatook Dam Run. We will leave the gym at 9:15am and caravan to Skiatook dam.  The run will begin at 10:15am and will have a 30 time cap.  There will also be a WOD at the regular 9am time for those who can't join us. Please put your name on the board if you plan on attending the run. 

Announcements:
*The Whole Life Challenge Worldwide is here! Join the game you'll be playing with thousands of people from affiliates around the world!
Registration: You can register online at http://www.wholelifechallenge.com starting on August 15th

*Going forward, the M, W, F 8:30am class time will be 9am.

*Best of yesterdays WOD:  Eric Oden 32Burpees in 1 minute / Joe Brandon - 1 mile run 6:40

Endurance WOD - Skiatook Dam Run
AMRAP 30 minutes:
1 ascent Forward run
1 ascent Broad-jump
1 ascent Lunge
30 Push-ups

Strength WOD
Every minute on the minute (EMOM) for 7 minutes:
Deadlift + Power Clean + Squat Clean & Jerk, m165# / w95#

Conditioning WOD
10-9-8-7-6-5-4-3-2-1
Push Press, m95# / w65#
Box Jumps, m30" / w24"

Friday, September 7, 2012

Burpees, Muscle-ups, Run



** Upcoming Event:  Saturday, Sept. 8th - Skiatook Dam Run. We will leave the gym at 9:15am and caravan to Skiatook dam.  The run will begin at 10:15am and will have a 30 time cap.  There will also be a WOD at the regular 9am time for those who can't join us. Please put your name on the board if you plan on attending the run. 

Announcements:
*The Whole Life Challenge Worldwide is here! Join the game you'll be playing with thousands of people from affiliates around the world!
Registration: You can register online at http://www.wholelifechallenge.com starting on August 15th

*Going forward, the M, W, F 8:30am class time will be 9am.

*Best time for yesterdays WOD:  Nathan Berg - 9:08 

Strength WOD
Every minute on the minute (EMOM) for 5 minutes:
3 Overhead Squats, m115# / w75#

Conditioning WOD
1 minute max effort Burpees
(rest as needed)

1 attempt max effort Muscle-Ups or Pull-ups
(rest as needed)

Run 1 mile for time

Thursday, September 6, 2012

Benchmark WOD - "Helen"


Announcements:
*The Whole Life Challenge Worldwide is here! Join the game you'll be playing with thousands of people from affiliates around the world!
Registration: You can register online at http://www.wholelifechallenge.com starting on August 15th

*Going forward, the M, W, F 8:30am class time will be 9am. 
*Best time from yesterday's WOD - 9:47
* This weeks Skill Work: Clean & Jerk  Demo Video


WOD
3 Rounds for time:
Run 400 meters
21 Kettle Bell Swings, m55# / w35#
12 Pull-ups

WOD Demo video [wmv] [mov] [HD mov]

Wednesday, September 5, 2012

Cleans, Thrusters



Announcements:
*The Whole Life Challenge Worldwide is here! Join the game you'll be playing with thousands of people from affiliates around the world!

Entry Fee: $45 for everyone--all members, friends, and family.
Prelims: Saturday, September 15th
Finals: Saturday, November 10th
Registration: You can register online at http://www.wholelifechallenge.com starting on August 15th
Friends & Family: may play along with you, but you must be registered first to invite them to join.


*Going forward, the M, W, F 8:30am class time will be 9am.
* Best time from yesterday's WOD - Brett McQuellon 18:38

Strength Work
Every minute on the minute for 10 minutes:
3 Hang Clean @ 60% of 1 RM
Demo Video

WOD
100 Thrusters, m95# / w65#
WOD Demo with Karen Pierce - video [wmv] [mov] [HD mov]

Tuesday, September 4, 2012

Clean & Jerk, Sprints, Burpees, Box Jumps, SIt ups




Announcements:
*The Whole Life Challenge Worldwide is here! Join the game you'll be playing with thousands of people from affiliates around the world!

Entry Fee: $45 for everyone--all members, friends, and family.
Prelims: Saturday, September 15th
Finals: Saturday, November 10th
Registration: You can register online at http://www.wholelifechallenge.com starting on August 15th
Friends & Family: may play along with you, but you must be registered first to invite them to join.

The challenge winner will have to succeed in 3 areas:
Performance - Improve your work, improve your play
Body Transformation - Get lean & mean
Accountability - Play every day!

*Going forward, the M, W, F 8:30am class time will be 9am.

** Upcoming Event:  Saturday, Sept. 8th - Skiatook Dam Run. We will leave the gym at 9:15am and caravan to Skiatook dam.  The run will begin at 10:15am and will have a 30 time cap.  There will also be a WOD at the regular 9am time for those who can't join us for the run. Please put your name on the board if you plan on attending the run.

*Warm-up format is changing to a group effort...be ready to start on time.

Strength Work: 
10 minute to find 1 Rep Max - Clean & Jerk 
(PVC pipe work with a coach if you need help with this lift) 
Demo Video

WOD:
5 Rounds for time of :
Suicide Sprints
10 Burpees
20 Box Jumps, 24" / 20"
30 Sit-ups


Monday, September 3, 2012

"Outside the Box"



Announcements:
*No Classes Monday/Labor Day.


*Going forward, the M, W, F 8:30am class time will be 9am.

** Upcoming Event:  Saturday, Sept. 8th - Skiatook Dam Run. An ablsolutelyWe will leave the gym at 9am and caravan to Skiatook dam.  The run will begin at 10:15am after which we will eat lunch at Mac's Barbeque in Skiatook at 11:15am.  There will also be a WOD at the regular 9am time for those who can't join us for the run.

WOD: Suggested challenge for those interested in an "outside the box" WOD
Every hour on the hour for 10 consecutive hours:
25 Burpees

*Only do this WOD if you don't feel like it.  Have a great day!

Saturday, September 1, 2012

"Deck of Cards"

 

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 :). 

Going forward, the Monday, Wednesday, Friday 8:30am class times will be 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:
Shuffle a deck of cards including the jokers...

Queens, King, Jack = 10
The rest are as stated (9,8,7 etc)
Aces =1
Hearts = Pull-ups
Spades = Front Squats
Clubs = Box Jumps
Diamonds = Burpees
Joker = run 400 meters
Alternate the work between you an your partner until each card has been turned and the corresponding reps/exercises have been completed.