CrossFit Southwest Sectionals WOD #3- Modified

250 meter sprint
25 Overhead Lunge Steps (35# DB)
25 Kettlebell swings (35#)
25 Squats
25 Jump Boxes (20")
25 Deadlifts (35# DB)
25 Mountain Climbers
25 Thrusters (35# DB)
250 meter sprint

This one was much tougher than it looks: Everyone did a great job working through it.
Jerry: 13:30
Steven: 13:35
Jodi: 12:45
Matt S.: 13:40
Craig: 13:00
Matt W.: 13:43

Lift, Clean, Squat, Press

3-5 RFT

7 deadlifts
7 Power Cleans
7 front squats
7 push press/jerk

Use the same weight for each movement. Completing all 28 reps equals 1 round. After each round you may set the weight down. Each time you set the weight down during a round immediately drop and do 5 sit-ups.
Complete as fast as possible and with as little penalty sit-ups as possible. Time and number of sit-ups performed will be posted.

______________
Everyone did great working with the new move of the Power Cleans. Complex movement but one of the best movements you can do for your body. It was great to see Shelley once more and WELCOME to the Sexton's and Blake.

Barbie: ?
Steven: 8:58 - 5 rounds
Blake: 8:54 - 5 Rnds
Jerry: 9:53 - 6 rnds
Bricelyn: - 9:22 - 5 rnds
Ju: 6:37 - 5 Rnds
Jackie: 8:45 - 5 Rnds
Beth: 8:54 - 5 Rnds
Shelley: 10:30 - 5 Rnds
Matt: 9:02 - 5 Rnds
Shar: 9:49 - 5 Rnds

Tabata Something Else

With a continuously running clock perform 8 rounds of 20 sec on/10 sec. off of each of the 4 exercises below for a total workout time of 16 minutes. Perform all 8 rounds before moving to the next movement. Likewise your score will be your combined total reps performed for all 32 exercises.

Pull-ups
Push-ups
Sit-ups
Squats

Everyone did awesome working through the pain of Tabata...never an easy WOD.
Total reps performed:
Jerry - 203
Lori - 208
Beth - 218
Barbie - 158
Jachin - 337
Steven - 232
Jodi - 197 (great job for a 1st timer)
Matt S. - 307
Matt W. 222

CrossFit Sectionals

Hello everyone. I wanted to let everyone know about the CrossFit Sectionals competition this weekend. Athletes from Arkansas, Oklahoma and North Texas will be coming to Tulsa to win one of 30 spots open for the regional qualifier, with hopes of ultimately getting to the CrossFit Games in July in Aromas, CA. The winner of the CrossFit games is determined to be the fittest Man and Woman on the planet...which I would have to agree with!

The games will take place Saturday and Sunday at CrossFit Eclipse - on 61st Street and 118th (118th is etween Garnett and 129th on 61st). Turn North and 118th and the 3rd large warehouse on your right is the host site.

I will be a judge for the competition and encourage all of you to come out and watch these amazing athletes put their bodies to the ultimate test.

On a side note, as I went through one of these workouts last Friday, I had the pleasure of having Congressman John Sullivan tell me that I had the best 'Clean' form he has seen. Always a nice compliment and even better from a person such as he.

Lung, Push, Jump

5 Rounds For Time/ Scaled = 3 rounds

10 Lunges
(keeping front knee behind the toe and weight on the heel of the front foot - back knee just touches the ground)
15 Push-ups (Chest to ground)
20 Lateral Jumps (Lay a broom/ or a shoe box / or 2 pillows on the ground and jump from side to side - not front to back but left to right or right to left)

Have fun with this one. Everyone is doing a fantastic job working hard and getting strong. I am proud of all of you!

Run, Sit, Fly

3 Rounds For Time
400 m run
50 sit-ups/25
50 supermans/25

Steven - 11:40
Barbie - 14:34
Jerry - 13:47
Bricelyn - 15:13
Shar - 13:11
Beth - 17:08
Jackie - 10:08
Matt - 10:55

Sumo Burpees

50 sit-ups
Sumo-Deadlift High Pull (SDHP) - 2-4-6-8-10-12-14-16-18-20
Burpees - 20-18-16-14-12-10-8-6-4-2
50 sit-ups

Scaled:
25 sit-ups
Sumo-Deadlift High Pull (SDHP) -1-3-5-7-9-11-13-15
Burpees - 15-13-11-9-7-5-3-1
25 sit-ups
____________________
Barbie - 17:08 (scaled)
Steven - 12:50 (scaled)
Jerry - 18:11 (Scaled)
Bricelyn - 17:33 (Scaled)
Jachin - 18:20
Matt - 20:55 (Scaled)
Shelley - 7:57 (1st timer modified) - Welcome
Ian - 8:10 (1st timer modified) - Welcome
Ju - 26:22
Jaqueline - 26:48
Ana - 27:00
Joy - 14:40 (Scaled)
Jerrica - 10:18

Weekend experience

Hey everyone...here was my Saturday Workout
400 m swim
8 mile stationary bike ride
2 mile run

50:20 was my time

I beat all of my times that I wanted to and finished without being exhausted. When I competed in these 5 years ago while training sport specific...i.e. swimming, running and biking, I was slower and more tired at the end. Now with only Crossfit Training I was faster, needed almost no recovery time and was able to play 8 games of sand volleyball the next day.

Lastly, I finished 13 out of 33...so the top 1/3rd/.

CrossFit works!