CrossFit in Tulsa - Okie CrossFit RSS Feed

  • Thursday 8/3/2017

    Warm Up
    20 German Arm Swings 20 Hip Openers 20 Glute Bridges 400m Run Shoulder Mobility: Hip circuit Then: 4 Minute AMRAP 5 Candle Stick 10 Squat Jumps 30 Jumping Jacks
    Daily WOD
    1. Practice- 6 Min EMOM
    3 Clean & Jerk (70-75%) 2. WOD- 4 Rounds for time
    7 Med Ball Clean 10 OH MedBall Walking Lunge 5 Burpees +1 20 Sit Ups rest 1 minute Health- 14/10lb Med Ball Athletic- 20/14lb Med Ball Performance - 24/20lb Med Ball Okie Wheelhouse: Don't stop moving! Built in rest lets you put the pedal to the metal!
    Health-
    For those who want to look better in a ....

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  • Monday 7/31/2017

    Warm Up
    20 German Arm Swings 20 Hip Openers 20 Glute Bridges 400m Run Hip Mobility Then: 4 Minute AMRAP 20 Second Side Plank 5 Inch Worm Push Up 8 Squat Jumps
    Daily WOD
    1. Strength - E(2)MOM- 7 Sets
    2 Front Squat from the floor @2020 Super Set: 4 Strict Pull Up/ Ring Row @3030 2. WOD
    3 Rounds for max reps 1 Minute Max Burpee 1 Minute Max Strict Chin Up/ Ring Row 1 Minute Max Cal Bike Or Row Rest 1 Minute Okie Wheelhouse: Looking to get 10-15 reps per movement each round
    Extra Credit: 3 Rounds for time
    10 Dumbbell Squat Clean Thrusters
    250m ....

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  • Sunday 6/18/2017

    Get Your Sweat On.

    Warm-up
    20 Minutes – SOCIAL TIME!!!! On Your Own… Run 400M / Row 500M 20 German Arm Swings 20 Hip Openers 20 Booty Lifters
    Daily WOD
    AMRAP – 45 Min 400m Run 50 Cal Bike 40ft Bear Crawl 3 Wall Walk PACE. There should be ZERO CriticalDrop Off in times of each round.
    Mobility / Cool Down
    With a foam roller: – T-Spine Reach / T-Spine Smash – Rear Delt / Lat Insertion Point Smash – Quad Roll Out Childs / Cobra / Million Dollar Pose Couch Stretch – 1 min each leg ....

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  • CrossFit in Tulsa - Okie CrossFit - Debunking Diets - A Guide to Different Nutrition Protocols and How They ‘Work’.

    Debunking Diets - A Guide to Different Nutrition Protocols and How They ‘Work’.

    Debunking Diets A Guide to Different Nutrition Protocols and How They ‘Work’. by Tanner Johnson, Head Coach I would like to start out by saying i’m not advocating any of these diets. I believe we are all individual little snowflakes and that nutrition should be specific to the person. It is however, important you understand what all these mean. In a world of social media and buzz words it is easy to get caught up in the next big diet without actually understanding the principles behind it. I hope after reading this article you will have a better understand of what each of these diets do and are intended for so that you can make the best choice for ....

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  • 10 Signs of a Great CrossFit Gym

    If you are paying good money on a gym membership, you should receive a quality service.
    With the CrossFit gym market as saturated as it is, you have many choices on where to spend your time and hard earned money. If you are unhappy, or feel like you aren't getting the services you are paying for you may then choose to walk and take your business elsewhere. Here are ten signs of a great
    CrossFit gym.
    A great CrossFit gym does more for its clients than simply posting a workout on the board.
    1. Goals
    After your initial enquiry ( AND BEFORE YOU EVER WORKOUT ) there should be an opportunity for you to discuss your goals with a member of the coaching ....

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  • CrossFit in Tulsa - Okie CrossFit - WAR ON CARBZZZZZZZZZZ - 8 Week Challenge

    WAR ON CARBZZZZZZZZZZ - 8 Week Challenge

    Who wants to get lean and sexy? Let’s start with the facts: We all know what foods we need to eat, right? We all know that we mostly need to be eating lean meats and vegetables. Where a lot of us miss the mark is how to balance eating well when life is happening all around us. We all consume pizza, beer & cupcakes and have friends that we need to be able to eat with. We all like carbs and also know they don’t always like us back. WE ALL WANT SOMETHING GUARANTEED TO WORK. This is where generic, one size fits all diet plans fall short. We are all unique individual snowflakes and we should be treated as such. We are ....

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  • CrossFit in Tulsa - Okie CrossFit - Delayed Onset Muscle Soreness (DOMS): The Good, The Bad, The Ugly, & What it Really Means

    Delayed Onset Muscle Soreness (DOMS): The Good, The Bad, The Ugly, & What it Really Means

    Delayed Onset Muscle Soreness (DOMS): The Good, The Bad, The Ugly, & What it Really Means Have you ever had that tentative walk down the stairs leaving the gym after a leg session? We’ve all experienced the love/hate cycle of performing basic tasks the day after, or even the dayafterthe day after leg day:
    Gets out of bed: “Oooooh, my legs. Yeah, good squat session yesterday!”
    Puts on pants: “Ahh, yep, okay, those deadlifts really did the trick!”
    Sits on toilet: “Maybe I can I just hold off. Stupid lunges!”
    Drops keys: “Oh, box jumps!” This my friend is the classic delayed onset muscle soreness (DOMS), ....

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  • CrossFit in Tulsa - Okie CrossFit - The method to the Okie CrossFit Madness & why you should always question your coach.

    The method to the Okie CrossFit Madness & why you should always question your coach.

    The method to the Okie CrossFit Madness & why you should always question your coach. Whether you’re a member of Okie CrossFit or a member in a gym across Tulsa or across the country, have you ever wondered how a coach comes up with the training program for the gym? You should wonder. You should always be asking yourself (and more importantly your coach. be ready for an "excuse me, I'm the coach" for exposing them.) “Why am I doing this?” Always ask questions. A person with a curious mind will always have more fun in life than the person who questions nothing. The same person with a curious mind will also find a gym home that gives them a beneficial workout ....

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  • CrossFit in Tulsa - Okie CrossFit - Reach for the sky and stretch! (How to stretch at home)

    Reach for the sky and stretch! (How to stretch at home)

    Now I know stretching does not sound fun to everyone and we don’t get to spend a lot of time doing it in the gym during class but that doesn’t mean we can’t create a habit and add it to our daily routine. Your body gets tight and stiff after sitting at a desk, driving in a car and just being still. Even if you are not getting ready to workout it is great tool to warm up your muscles and practice flexibility (hmm those of you who aren’t super flexible). Additionally it is a great way to reduce soreness and prevent injury. 2 Tips: 1- Find a time of day that you dedicate just 5-10 minutes to stretching and maybe once or twice a week where you spend about thirty ....

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  • Crossfit and Personal Training in Tulsa!


    Check out our new website for Okie Crossfit!
    We proudly serve the Tulsa and Bixby areas! Come see the programs and deals we have to offer. Crossfit, Personal Training, Nutrition and SO MUCH MORE! Fill out the "Request Information" form on the side of the page and stop in for a visit today! Don't forget to click here to visit us on our social media pages!! Facebook Google+ Instagram ....

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