A** Whooping

Ricky Frausto Filed Under:

Ass Whooping: One World, Part 3 - video [wmv] [mov]

Everyone that came in did a fantastic job with our version of Linda. I think a lot of barriers were broken down with how to correctly do a deadlift in a workout with maintaining a neutral spine. I was loving the work ethic. The deadlifts were heavy and you know me and deadlifts. I was loving it. Even if you don't remember your time please post (to yesterday's workout) what you used for both the deadlift and the bench press and if you went up in weight in the comments. The reason being that we will do "Linda" again and I want you to know where your improvements are coming from. We have gotten a lot stronger, as Melissa has said in her comments last night, and I hope you can remember where you have come from in the beginning. I know that some of you are new but those that have been with us have made significant strides and I am totally stoked about it.

WOD
On the minute every minute for 20 minutes of:
5 Knees to Elbow
10 Jumping Pullups
15 Air Squats

Do the required number of reps for each exercise in a minutes time and whatever time remains of that minute, rest. Follow the same pattern for all twenty minutes. If your current round spills into a second minute still rest whatever remains of that second minute and continue on with the remaining rounds. This will mean that you must finish all 20 rounds no matter what. It may be 20 minutes, 21 minutes, etc... but all 20 rounds must be completed.

Scale the reps if necessary such as utilizing a 1,3,5 rep scheme or a 3,7,12 rep scheme.

14 Responses to "A** Whooping"

1. Anonymous Says: http://crossfitomaha.blogspot.com/2008/03/whooping.html?showComment=1204639260000#c6742350817479606948'> March 4, 2008 at 8:01 AM
2. I can't wait to get back in the gym with everyone. I missed a couple great workouts and am looking forward to tonight!
3. A Says: http://crossfitomaha.blogspot.com/2008/03/whooping.html?showComment=1204642860000#c7266662489550828299'> March 4, 2008 at 9:01 AM
4. I've missed crossfit, and am looking forward to this one tonight...I think...
5. Addi Says: http://crossfitomaha.blogspot.com/2008/03/whooping.html?showComment=1204645860000#c1712322902383587801'> March 4, 2008 at 9:51 AM
6. Famous last words, ladies.. :)
7. paul Says: http://crossfitomaha.blogspot.com/2008/03/whooping.html?showComment=1204667100000#c3290365430065900561'> March 4, 2008 at 3:45 PM
8. Sevan did pretty well in the end, eh? I actually thought it was going to be a massacre. I think we all do better burpees than either of them, though.
9. paul Says: http://crossfitomaha.blogspot.com/2008/03/whooping.html?showComment=1204681320000#c323666882902688385'> March 4, 2008 at 7:42 PM
10. That sucked in the best possible way. Nice work, people! Everyone was really pushing through. Special thanks to Brian for getting me through the DUs!
11. Melissa B Says: http://crossfitomaha.blogspot.com/2008/03/whooping.html?showComment=1204681440000#c5938421127889716645'> March 4, 2008 at 7:44 PM
12. nice surprise workout! so this totally kicked my a**, I can't remember the last time I really wanted to say f-this and just walk out...great job to everyone who beat me...that's anyone reading this :) welcome back alison
13. A Says: http://crossfitomaha.blogspot.com/2008/03/whooping.html?showComment=1204683960000#c512575420191812447'> March 4, 2008 at 8:26 PM
14. And this is why I love Crossfit! I have never been around a more inspiring group of people. Good to be back... Thanks Mel! You rocked today :-)
15. Anonymous Says: http://crossfitomaha.blogspot.com/2008/03/whooping.html?showComment=1204686060000#c7063467435689237193'> March 4, 2008 at 9:01 PM
16. FILTHY FIFTY IS CRAPPY FIFTY! 24:38
17. Anonymous Says: http://crossfitomaha.blogspot.com/2008/03/whooping.html?showComment=1204690020000#c6163690191840645503'> March 4, 2008 at 10:07 PM
18. Way to go 5:30 class (and Tovar)!!! That looked tough and you all did great. I was tired after the posted workout... I can't imagine the filthy fifty!
19. Anonymous Says: http://crossfitomaha.blogspot.com/2008/03/whooping.html?showComment=1204690080000#c551209423266667012'> March 4, 2008 at 10:08 PM
20. That was the closest I have been to not finishing a workout. Staring at 50 burpees after 50 wall balls I wasn't sure I could do it. Instead, I broke up the burpees into sets of 5 and got through them. My goal was under 30minutes which I failed to do but was just happy to finish. It was a lot of fun working out with so many dedicated crossfitters. Not looking forward to what is in store for tomorrow!
21. Nick Says: http://crossfitomaha.blogspot.com/2008/03/whooping.html?showComment=1204691040000#c2869581789819864325'> March 4, 2008 at 10:24 PM
22. awesome stuff is all i can say. that was awesome. I felt great until knees to elbows which gave me quite a bit of trouble. And burpees....I hate you! ah well, I broke mine into sets of five also and it took a long time. Finished in 25:49. This is definitely one I want to do again in the future and improve on. great job everyone!!
23. kahrs Says: http://crossfitomaha.blogspot.com/2008/03/whooping.html?showComment=1204692480000#c3156902029623454906'> March 4, 2008 at 10:48 PM
24. I pretty much agree with everyone, burpees had to be broke up into fives. Like Mel I came close to stopping but just turned around and kept doing burpees. Good work everyone. 36:??
25. Addi Says: http://crossfitomaha.blogspot.com/2008/03/whooping.html?showComment=1204693560000#c2928174200972476060'> March 4, 2008 at 11:06 PM
26. FANTASTIC job, 5:30 class - I'm in awe. That looked brutal, and the times were awesome.
    
    I was really "enjoying" the posted workout - as much as it's possible to enjoy 'willingly' kicking your own a** - but was only able to squeeze out 9 rounds. Having some sketchy dizziness side effects from some new meds, but hopefully those should taper off here pretty quickly. It was a little frustrating because I felt pretty strong in the actual exercises and I would have liked to see what I could do.
    
    In any case, I'm looking forward to tomorrow and testing my luck with the vertigo gods again.
27. Blas Says: http://crossfitomaha.blogspot.com/2008/03/whooping.html?showComment=1204699140000#c2299664380349695688'> March 5, 2008 at 12:39 AM
28. The workout today felt great. Although I didn't perform the filthy 50 workout (great job to everyone that did complete it), I did complete the other workout for 20 minutes without stopping or having to make up any sets. After being sick and out with a shoulder injury, I can feel my conditioning returning. It feels great to be back in the gym with you crazy people......