1/19/2012 - Crossfit

Good Looking Group!

Christmas Spirit 2011

12/23/2011
While others were enjoying their holidays crossfitters remain dedicated while adding a little cheer 2 their workout.

1/12/2012 Marilyn Turvey, first time crossfitter, We are very glad to have her!

The Weather Outside Is Frightful! But Todd is ready to rumble!!!

Devoted

Devoted to each other (Steve, amazing marathoner and brother with Susanne), devoted to family, devoted to friends, devoted to the CrossFit family, devoted to running, devoted to what else? (not in that order)

The Crew

Wod: 21 15 9 ground to overhead (guys 135 lb , gals 45 lb ) , pull ups, Kb swings, toes to bar. Push then pull sled between rounds (40 yrd each way)

This pic was taken before the workout :)

Carney fun isn't everyones fun.

Build a slosh pipe: Guys 4 x10, Gals 3 x 10 pvc pipe. Fill half way with water. Stabilize your core in order to lift.

WOD:

21 15 9

deadlift, sit ups, push ups, split jumps - with over head carry between rounds

-Josh, Blake, and Tim used 225 lb for deadlift and the slosh pipe for overhead carry

-Susanne used 95 lb for deadlift and slosh pipe for overhead carry

Determination

Susie, first time crossfitter, used 45 lb for deadlift and 10 lb plate for overhead carry
Susie is new to us, she is coming to us CANCER FREE! Very glad to have Susie, and very proud of her.

Michael Auld! Working hard.....

Train hard.....no matter what.

"Cowboy" our faithful friend on training day. (2001-2010)
The below link is a video sent from Susanne, one of the many great folks/CrossFitters keeping CrossFitOKlahoma alive.
http://www.youtube.com/watch?v=66t0CHAzHfc&feature=share

Hey, I broke my foot. How did that happen?

Actually it is referred to as an avulsion fracture. Instead of a ligament tearing the ligament has pulled 2 pieces of bone off its origin. I now have two small pieces of bone off the cuboid and calcaneus. After resting way too long and prescribed non-weight bearing for 8 weeks, I am going to journal "one leg workouts. I am certain someone else will eventually benefit from my pain. :)

*I did keep my cam walker (boot) on for all workouts.

*In order to save space, I didn't journal my training days, just the order of the WODs. I trained 3 days on and 1 day off. At times I took 2 days off in the beginning.

*These workouts were short even though I was not able to

REPRESENT!

Josh competed at the sectionals in Tulsa OK. We are proud of how hard you have trained and disciplined yourself in so many areas that are important, ie God, Family, School, CrossFit. You make us smile. :o)

CrossFit Oklahoma is currently waiting to come back to Oklahoma. For additional questions or information, e-mail crossfitoklahoma@yahoo.com

And while you are checking us out, take advantage of the free journal, "What is Fitness" to better acquaint you with the CrossFit philosophy. www.crossfit.com/cf-download/CFJ-trial.pdf

After reading the free download, subscribe to the journal. For less then a tank of gas you will receive a full year of CrossFit theory, techniques, and practice being taught by trainers of U.S. Military, Police Academies, Martial Arts Champions, and Olympic and Elite athletes worldwide. The CrossFit Journal will allow you to duplicate with great success the same methods employed by coaches nation wide, in your own garage gym or CrossFit facility. Each issue covers different aspects of the CrossFit Program in great depth with articles, videos, drawings, photos, links, challenges, and assignments.

Another resource highly recommended in which I have learned far more applicable nutrition and physiology then I ever learned in college is www.robbwolf.com as well as a subscription to www.performancemenu.com

What will you receive?

You will learn to safely and properly perform functional athletic movements and gain an understanding of high intensity exercise and Crossfit programming. Upon successful completion, you will have increased your overall fitness level substantially and just as importantly gained the knowledge and skills that will equip you for success on your own. Regardless of your current level of fitness you will be challenged daily to improve your performance and encourged to effect healthy lifestyle choices in order to realize your true personal potential. We look forward to sharing your achievements.
Be sure to check out past bootcamp fun at www.crossfitoklahoma.blogspot.com

Congratulations McAlester Track&Field

Hard training, great attitude = Athletes going to STATE!

Location and Training Fees

Location
Private training sessions and group classes take place at various locations in Pittsburg County. Usually, the great outdoors will provide our facility whether in parks, on the track, waterfront, or even your back yard.

Private session

1 hour: $65/hr 

1/2 hour: $40/hr

Buddy session ask about pricing
Group session of 4-6 people (organize your own group of family or friends)
1 hour: $130/hr

crossfitoklahoma@yahoo.com