Monday 090105

Ricky Frausto Filed Under:

WOD
Weighted Pull-ups 1-1-1-1-1-1-1 reps

Post the heaviest weight pulled to comments.

23 Responses to "Monday 090105"

1. BC Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231162440000#c816695599876290086'> January 5, 2009 at 7:34 AM
2. I have actually never done weighted pullups before, so I was pretty happy with my performance this morning. My weights were 15-20-25-30-35-35-25-25. Then I did 6 sets of 3 strict to finish. Not a bad way to start the morning. I'm off to Jersey.
3. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231163520000#c4998845490033101461'> January 5, 2009 at 7:52 AM
4. Back squat 180 I think. 2x. Working on form. For some reason I don't feel very confident with these.
   And I am trying to start the Zone this week. Wish me luck! I will definitely need it!
5. paul Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231163640000#c525338966301496996'> January 5, 2009 at 7:54 AM
6. great to be back in the gym with you all! the 6am crew looked as good as ever!
   
   I did some tabata stuff, with 30 secs. in between exercises:
   
   squats: 21
   GH situps: 12
   back extensions: 10
   row: 6 calories
   
   the row was murder after back extensions. i could barely keep my back tight!
7. hannah eileen Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231173120000#c8190179693797347433'> January 5, 2009 at 10:32 AM
8. Did back squats as well. I got up to 133x3, 142x4, and 155x2. (after I failed on the 155, I dropped down) I was very upset with myself. I felt like I should have gotten more weight. O well. More room for improvement, right?
   Great job this morning 6ers!
9. ZachR Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231175640000#c4275037764640462354'> January 5, 2009 at 11:14 AM
10. How come no one has posted their final HSPU total? Is today still the finals?
11. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231182300000#c2983251075651305672'> January 5, 2009 at 1:05 PM
12. I had to drop out of the HSPU when I banged up my elbow attempting a muscle up :( That was ugly - I believe Alison is my witness on that one! So I have been a walking mess lately.....it happens, but I didn't do the HSPU's after that. Hope to see some improvement though anyways.......
13. ZachR Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231182840000#c6932924909439566404'> January 5, 2009 at 1:14 PM
14. I am sorry to hear that Reba. How is the elbow doing now?
15. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231184760000#c5159159704114308028'> January 5, 2009 at 1:46 PM
16. My elbow is fine - took about a week to heal and bruising and swelling to go away. I was smart for a change and basically did leg workouts all week long - that sucked.
17. JonD Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231193520000#c8353025061265846244'> January 5, 2009 at 4:12 PM
18. Well did the Pull ups today, and also just a little front squatting too. Hope I can make it in, got some studyin to do. So if not have fun the rest of the day.
    
    Pull ups
    25
    45
    70
    80
    95
    100 Failed 2 inches away
    
    Front Squat
    3x10
    95
    135
    185
19. paul Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231195380000#c3490540629745519550'> January 5, 2009 at 4:43 PM
20. That sucks, Reba! I'm sure your HSPUs have gotten stronger anyway, though.
21. John W Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231196520000#c2317717754394140953'> January 5, 2009 at 5:02 PM
22. Hard luck Reba, at least it was for a good cause.
    Back squat - 223x3 PR/benchmark
    HSPU - 18 PR
    I did the HSPU when I got home from the gym, but before the challenge my max was 13, so progress.
23. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231201080000#c8516883314173318639'> January 5, 2009 at 6:18 PM
24. we did:
    10x
    9 #135 deadlifts
    7 DB push-press #25 each
    5 push-up with #35 weight
    19:00
    
    can we do weighted pull-ups again when i get back?
25. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231202700000#c5023232549752791526'> January 5, 2009 at 6:45 PM
26. did the pullups and worked my way off the bands before I used weights. Then I did 3 rounds of 100ft lunges, 25 back extensions, 50 squats. 11:06
27. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231205400000#c3422530919793428157'> January 5, 2009 at 7:30 PM
28. Ben,
    Felt a little frightened after hearing Brandon grunting on his squats but was still able to crush my PR by 25 pounds.
    Weighted pullups
    30
    35
    40
    45
    50
    60
    70
    80
    90
    100
    115 failed, up to my mouth
29. Brandon Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231208040000#c611497931058967248'> January 5, 2009 at 8:14 PM
30. Actually Ben, it was more like screaming than grunting. Ahhhhh!!! That's what I was told anyway. It didn't seem that loud to me, but everyone's faces said it all. Nice job on the pullups everyone. :-)
    
    Back Squat 3RM = 284lbs a definite PR!
    failed on 3rd rep at 289lbs... crap!
    
    Brandon
31. Gdawg Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231209480000#c4144983411015884780'> January 5, 2009 at 8:38 PM
32. back squats 155# this has always a weak lift for me, i cant seem to get above bw...havent done em in a while tho so it was nice to do it again! Nice job tonight everyone, thanks for takin on the clock for the ab workout linds!!
    
    megan
33. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231210980000#c6787196714096065485'> January 5, 2009 at 9:03 PM
34. Back squats got to 173. Had to break up my last set into 1's. Couldn't go anywhere after my first one at 173!!
    
    after, I did the bridge/sit up thing with Alison in 10:44.
    
    Great work 530!!
35. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231211640000#c1680563893158444704'> January 5, 2009 at 9:14 PM
36. I did back squats today too and worked up to 262 lb x 3. I barely made the second rep and without everyone encouraging me on then I wouldn't have made the third.
    
    Afterwards I did the ab workout from yesterday with about 7 others. Thanks for timing Lindsey!!
37. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231215420000#c6841022801705882286'> January 5, 2009 at 10:17 PM
38. it was nice to do a semi normal WOD for me today. ricky had me do:
    5 Rounds:
    10 reps Deadlift (used 119lbs)
    20 reps Overhead Squat w/PVC
    
    It was fun to do use semi heavy weight for the DL's. It's been awhile.
    
    Good luck to all those training for the qualifier. You are all going to make everyone wish they could work out at Crossfit Omaha!! I was jelous to see everyone doing the back squats, as that is one of my favorites!!
39. Donohoe Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231218600000#c2533299165396124863'> January 5, 2009 at 11:10 PM
40. hello all from Minnesota,
    yes it is cold here and yes there are no crossfit gyms here so I converted one.
    Reba I hope you heal fast. I did
    6 rounds
    4 muscle makers 35pds dumbels
    30 double unders
    I didnt time it cause I had to force myself to finish. Jesus the holidays almost killed me so back to work.
    Donohoe...
41. Addi Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231245840000#c4697578993521774458'> January 6, 2009 at 6:44 AM
42. First time getting weight up on the pullups... warmed up on the bands, then got up to a whopping 5 pounds. Failed at the nose on 7.5... Not a particularly impressive weight, but still exciting - strict pullups alone are tough for me.
43. linds Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231259220000#c6709836769042742267'> January 6, 2009 at 10:27 AM
44. I did back squats 3x @ 155# and 2x @ 165#, also did the ab workout from the other day. Great job everyone!
45. A Says: http://crossfitomaha.blogspot.com/2009/01/monday-090105.html?showComment=1231265700000#c51942418351960046'> January 6, 2009 at 12:15 PM
46. Back Squats - 173# (3x). Pretty pleased. Good baseline anyway. Maybe could have done a tiny bit more weight, but glad to have stopped.
    D and I did situps/plank from Sunday. I had help from Damian, which was fun. :-)
    Thanks, Ricky for the encouragement!