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Wednesday 081210

Ricky Frausto Filed Under:

WOD
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post weight used for every set of all three movements to comments.














Getting some air.
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Handstand Pushup Challenge: 27 reps
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No decorations yet! I guess no one wants a get together.
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23 Responses to "Wednesday 081210"

  1. Anonymous Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228884960000#c8472828243358782682'> December 9, 2008 at 10:56 PM
  2. Oddly I was just reading some of his blog entries today at work. I'll have to check out that article.
  3. BC Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228887540000#c4141720538031685375'> December 9, 2008 at 11:39 PM
  4. Don't be getting all Grinch-y on us Rick, your decorations are coming...right people. And there will be a X-Fit X-mas celebration, full of merriment and joy. So says I, B Christ, Jesus' less famous, less talented cousin...twice removed.
  5. Brandon Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228913100000#c7344929671004398765'> December 10, 2008 at 6:45 AM
  6. I think this is Ricky's way of lighting the fire under our *sses for some Christmas decorations.
    Yesterday's WOD = 401... I forgot to post it. :-)

    Brandon
  7. Anonymous Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228917900000#c7658266800182731747'> December 10, 2008 at 8:05 AM
  8. Good work 6am. After looking up the last shoulder presses we did about 6 weeks ago, I was surprised to see that I increased press and push press both by 20lbs. I think those HSPU may actually be helping.

    No time to get out to the garage yesterday. I will bring stuff tomorrow am.
  9. Anonymous Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228920720000#c1829534534337966136'> December 10, 2008 at 8:52 AM
  10. shoulder press - 108#x1 (PR by 5#)
    push press - 118#x3 (first time)
    push jerk - 113#x5 (PR by 23#)
  11. Anonymous Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228922700000#c6153524757700246813'> December 10, 2008 at 9:25 AM
  12. shoulder press- 73#
    push press- 82#
    push jerk- 82#
  13. Anonymous Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228923600000#c248248543498787683'> December 10, 2008 at 9:40 AM
  14. Holy Awesomeness on those PR's!!! This makes me happy when I read the blog and everyone is hitting PR's :)

    As for the Xmas decorations, I will have to go rummage through some storage boxes and see what I have as well......I liked Hannah's idea of that nativity scene, now who to play Mary?? Hmmm the only prego CrossFitter I can think of is Crystal!! ha!

    See everyone at 5:30 where the real magic happens ;)
  15. John W Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228923960000#c9158919356954038740'> December 10, 2008 at 9:46 AM
  16. Awesome work everyone this morning! I saw some great pr's go down.
    SP: 108-118-123(F)-118-120(Fx2)
    PP: 110-120-130-135-140
    PJ: 132-142-152
    I was really disappointed with my efforts in the shoulder press. My 3 rep max last time we did them was 115. Probably a mental barrier or Jedi mind trick of some sort in place. Motivation for next time. Oh and Reba, Zach helped me count for today's workout ;)
  17. hannah eileen Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228924920000#c7079360185141726036'> December 10, 2008 at 10:02 AM
  18. Holy crap there was some amazing effort put in this morning. I want to congratulate jeff s and gina p. You two did amazing! So impressed.
    I got:
    strict: 73#
    push: 82#
    jerk: 82#
    I feel like I could have done more weight but we were running late. I had to leave. I found something else to add to my weakness list. crap. it's never ending!
    as for christmas decorations, I will see what I can do.
  19. linds Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228925820000#c1490000882807310675'> December 10, 2008 at 10:17 AM
  20. shoulder press: 77#
    push press: 82#
    push press: 82#
    I know I can do more but my shoulder was really hurting me this morning. Nice work by everyone this morning. I will try to bring some decorations.
  21. kahrs Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228926180000#c4402427751470493101'> December 10, 2008 at 10:23 AM
  22. I was pretty happy with today but felt I could have pushed a lot harder on the push press and push jerk. Didn't struggle terribly with strict press but know I could do a lot more on the other two.

    SP:138
    PP:138
    PJ:138

    Good job everyone on PR's
  23. Anonymous Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228936260000#c6352819648489574437'> December 10, 2008 at 1:11 PM
  24. Ok, Reba, i'll play Mary! But in the Nativity Scene isn't the baby already here?!!!! Maybe Brady could could be the baby!
  25. JonD Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228937520000#c4908945610492306534'> December 10, 2008 at 1:32 PM
  26. Hey guys its been awhile. Hope everyone is doing great and I am trying to keep up on the blog and its seems like people are puttin in work. Finals are comin up so I have been too busy. But I got to do this workout soon.

    Well what I did today was something I kinda made up but it was pretty good.

    Sexy Sixty

    DU's
    Push Press
    Squats
    Sit-ups
    Thrusters
    Walking Lunges
    Push ups

    60 reps of each and did 25#DB with push press and thrusters. Got it done in 19:35. Well hopefully I can see some of ya tonight sometime. I will talk to yall soon.
  27. paul Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228938600000#c8084952903503645017'> December 10, 2008 at 1:50 PM
  28. Take care of those shoulders, people. You don't want to wind up like me, always complaining, always off by myself doing some crap....

    Today's, for example, made me want to die:

    5 rds

    300yd shuttle
    30 GH situps
    15 DLs (250#)

    24:51

    i HATE shuttles.
  29. Anonymous Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228942740000#c5201890083084976983'> December 10, 2008 at 2:59 PM
  30. Today went well.

    strict = 168
    push = 197
    jerk = 209

    Good work nooners. It was nice seeing you in there Paul. i am sure glad I didn't have to do your work out.

    Gary M.
  31. Anonymous Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228957800000#c4716737980664255842'> December 10, 2008 at 7:10 PM
  32. shoulder press=82
    push press=99
    push jerk=99 (3X)

    Thanks for pushing me Ang - I would not have made that big of a jump on the last one, but you make it look so easy!
  33. Brandon Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228958520000#c925040237604824695'> December 10, 2008 at 7:22 PM
  34. I'm not sure what my push press was, but the other two I ended with:
    Press : 155lbs X 1rep
    Push Press : ? duh... :-)
    Push Jerk : 203lbs X 5reps

    Brandon
  35. Chad Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228959600000#c8086242088822596694'> December 10, 2008 at 7:40 PM
  36. Shoulder Press: 120 lbs.
    Push Press: 132 lbs.
    Push Jerk: 132 lbs.
  37. Anonymous Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228961880000#c9077708884746200395'> December 10, 2008 at 8:18 PM
  38. I PRed in all three tonight but I obviously need some technique work on the push jerk.

    154# - shoulder press
    174# - push press
    164# - push jerk (failed on 5th)

    I am happy that I PRed by 10 lbs for the strict press though.
  39. Kelli Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228962180000#c6489984592131566798'> December 10, 2008 at 8:23 PM
  40. Press: 92#
    Push Press: 97#
    Push Jerk: 99#

    though my push jerks were more like push presses...need to work on that technique.
  41. Anonymous Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228964400000#c8076715699935577774'> December 10, 2008 at 9:00 PM
  42. SP: 83#
    PP: 93#
    PJ: 93#

    this was a bench marker for me, my last jerk was so shaky come to find out that i had different weights on each side! :S o well, nice work today
  43. V Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228966380000#c9297222338754447'> December 10, 2008 at 9:33 PM
  44. SP: 68#
    PP: 83#
    PJ: 88#

    woooooooo! it was an unimpressive evening for me! I don't know what my problem was but I couldn't move any weight to save my life!
  45. Anonymous Says: http://crossfitomaha.blogspot.com/2008/12/wednesday-081210.html?showComment=1228967160000#c2595852383410563996'> December 10, 2008 at 9:46 PM
  46. My upper body is so weak!!
    SP: 63
    PP: 83
    PJ: IDK it wasn't great I can tell you that much. Maybe 83..maybe.

    There sure was a lot of changing plates today, so confusing :)
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