Strength:

Power Clean 5-5-5 reps (75/80/85%)

Newbies find 5 RM

WOD:

3 rounds for time of...

20 DB Push Press (45% BW)

10 Walk outs to push-up

5 L Pull-ups

Post loads for power clean and time for workout to comments.

Schedule Update:  No 5:30pm class this Friday and no 9am O-Lift class this Saturday

We will be in Tulsa this weekend for the South Central Sectionals Regional Qualifier

Brice, Kam, Matt, Vaty, Jared, Jarred, Kristen, and Tia will all be competing

Make sure to wish them luck if you see them this week!

First CFOKC Fitness Standards Test Day:  Next Wednesday March 17, 2010

You must have all categories checked off to test for a T-shirt

There are tons of opportunities to get your standards checked off in this next week, make sure you get'em done.

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Turkish Get Up 2-2-2-2-2 As Heavy As Possible

Skin the cats 3-3-3-3-3

Handstand holds with shoulder touch
5 touches each side, back to wall

Toes to bar, 10-10-10-10-10 rest 120 sec between sets

Bottom 2 bottom Tabata squat

Post loads for TGU, notes on STC, notes on HS work, set breakages (if any) on TTB, and low score for B2B Tabata Squat to comments.

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Strength:

Push Press 5-5-5 (75/80/85%)

Newbies do 8-8-8

WOD:

5 rounds for time of...

5 Pull-ups

10 Push-ups

15 Squats

20 Sit-ups

Rest 1 minute

Post loads for push press and total time for circuit to comments.

Another successful O-Lift Saturday!

Snatch:  Max

Rest 10 minutes

CJ: Max

Straight leg Toes to Bar, 3 x 12

Ring extensions from feet, 3 x 12

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Strength: Deload Week

Deadlift 5-5-5 (60/65/70%)

Newbies do 5-5-5 at moderate weight

WOD:

"Fran"

21-15-9 reps for time of...

Thruster (95/65 lbs)

Pull-ups

Compare to Monday October 12, 2009

*Refer to CFOKC Fitness Standards for benchmark times

Post loads for deadlift and time for benchmark workout to comments.

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Breck will be our head judge at sectionals next weekend, make sure to thank him if you see him

KB Clean + Front Squat + Press + TGU + Windmill

1 rep each side, choose a challenging weight

15 reps total each side, Do each side back-to-back, Rest 60 seconds between those

Rope Climb, 5 ascents

Rest as needed between attempts.

Post loads for KB work and rope climb notes to comments.

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Strength: Deload Week

Back Squat 5-5-5 (60/65/70%)

Newbies do 5-5-5 moderate weight

WOD:

"Helen"

3 rounds for time of...

Run 400 meters

21 KB Swing (1.5/1 pd)

12 Pull-ups

Compare to Monday September 28, 2009

*Refer to CFOKC Performance Standards chart for benchmark times

Post loads for back squat and time for benchmark workout to comments.

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OPT rocks the party that rocks the party...

Bent Over Row:  3 x 10

Single Arm DB/KB Press:  3 x 10 each arm

Straight Arm Pull Downs (band):  3 x 10

Toes to Bar: 3 x 10

Rest 30 seconds between sets of each exercise and rest 120 seconds between exercises.

For time:

Row 250 meters

25 Burpees

Row 250 meters