Wednesday 090121

Ricky Frausto Filed Under:

WOD
"Midwest CrossFit Challenge Hopper"
5 rounds for time:
15 Dead-lifts (155#/105#)
35 Air Squats

Post time to comments.

















Do I maybe have their attention? You guys have been a joy to work with. We are going to take an awesome and prepared team to the qualifier. Anyone from the other group want to jump in and join this group from time to time? Please do so. We would love to have any of you guys workout with this group. It would be a lot of fun.

21 Responses to "Wednesday 090121"

1. VD Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232523300000#c8736120045910307131'> January 21, 2009 at 1:35 AM
2. Your presence alone commands our attention Ricky! Always.
3. Addi Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232534580000#c2502081293055302396'> January 21, 2009 at 4:43 AM
4. Brown-noser. You just want your picture up again. :)
5. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232546340000#c1053965991994099402'> January 21, 2009 at 7:59 AM
6. 15:02 Rx'd CFO workout. Felt really slow today.
7. paul Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232548320000#c6340573791472105814'> January 21, 2009 at 8:32 AM
8. main site WOD scaled to regular pushups and L-pullups with the blue band. 18:46. then I did a little 8-min metcon:
   
   3 rds:
   
   250m row
   12 box jumps (20")
   21 OH squats (pvc)
9. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232550000000#c5973360209007482129'> January 21, 2009 at 9:00 AM
10. .com wod really scaled today. 2 ab mats for HSPUs, started with a band, added another, then went to one really big one for L pullups. L's sure are a weakness for me. Started out doing an extra 4 HSPU's because of the mats, after 2 rounds stayed with the regular #'s. Finished in 26:00. then went back and made up the extra HSPU's that I should have done.
    
    NIce work Stacie on your first HSPU's!!
11. Donohoe Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232552040000#c6843628085695766821'> January 21, 2009 at 9:34 AM
12. morning monsters 1018 to finish the 5 rounds of deadlifts, 35 air squats. gotta run great job every1
    donohoe out......
13. Chad Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232566740000#c209750186152201967'> January 21, 2009 at 1:39 PM
14. I did the CFO WOD. I thought I could push a little harder on this one. I did the first 15 deadlifts and 25 of the squats in a row then died. I couldn't keep my back straight on the deadlifts after that and Joe put some plates under my weights. I don't know my time and I don't care. I need to be a little smarter next time.
    
    It was nice to work out with the noon group again though.
15. VD Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232570340000#c5784729032698869881'> January 21, 2009 at 2:39 PM
16. Did CFO WOD rx'd! :) Happy with that fact. I was going to wait for Chad to post his time and add about 25-30 sec, but he doesn't know his either. Darn you, Chad! I tried to keep my form on the deadlifts AND squats. I felt prety good about it, just need to push harder and rest less. I'll keep working on that.
    
    Addi- you know my skills are in the art of brown-nosing. I've gotta show 'em off on occasion.
17. Chad Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232574000000#c360525166238447753'> January 21, 2009 at 3:40 PM
18. Sorry Amanda. I was just really dissapointed with my performance.
    
    I keep replaying this workout in my head and I can't seem to remember all five rounds. The more I think about it the more I think I may have skipped a round.
    
    I feel like such a cheater.
19. Joe C Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232581200000#c4628361751469380962'> January 21, 2009 at 5:40 PM
20. 16:16 RX'd mainsite WOD. last two rounds of L PU killed me. well hopefully i can make it to crossfit the rest of the week cus i am now working 14 hour shifts ugh!! wish me luck tonight haha
21. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232582820000#c3102203380770711075'> January 21, 2009 at 6:07 PM
22. I did the CFO WOD Rx'd in 9:26 and just about died. I'll be feeling this one for a few days. Great job nooners. You all pushed it. Amanda, you are a stud!
23. VD Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232587260000#c7971445422569542056'> January 21, 2009 at 7:21 PM
24. No worries Chad. I wasn't excited about my time either, so it's best to be forgotten. I hate it when the WOD sticks with you all day. I have done it before and I have also absolutely miscounted and "cheated." You did awsome today!! You can join the nooners anyday. And thanks Jen!
25. Gdawg Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232587680000#c1086594257906683766'> January 21, 2009 at 7:28 PM
26. main site WOD...finished in 25 something I think. started with two mats but then that was tough so I added another one but that was too easy so I went to a plate under the ab mats and that was fine. added 4 HSPU's to each round. used a green band for L-pullups...those are a bitch! my forearms got so tight it was really hard to hang on to the bar. that was a weird workout...but great job today everyone. Linds your HSPU's were awesome! 5:30 has been a very enoyable class to come to...i'll be sad when I have to start working evenings :-( see ya'll tomorrow!!
    
    Megan
27. Kelli Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232587800000#c8328734441423371893'> January 21, 2009 at 7:30 PM
28. Modified the workout a bit...needed to go heavier in the DL since I am so close to Nationals:
    185# DL 5 reps
    20 Air Squats
    Still did 5 rounds. Finished in 6:53. My back was screaming at me...I just screamed back ;) Great job 5:30 - everyone looked super strong :)
29. Steve Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232590680000#c5239360909412776316'> January 21, 2009 at 8:18 PM
30. .com WOD, as RX'd- 24:something, I think, right behind Mark. Not always the best form with the L-pull-ups, some weak ones at the end.
31. Mark Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232590980000#c7370374727706101020'> January 21, 2009 at 8:23 PM
32. I did the .com WOD too, finished in 22:something. HSPU's felt fine but the L pull-ups were killer. I would say probably only half of mine would have truly counted since I had to kip a bit to get my legs up. Great work 5:30 and way to massacre those L pull-ups Jeff!!
33. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232594160000#c1063077521852931699'> January 21, 2009 at 9:16 PM
34. Well I came at 430 today because of my crazy class and work schedule! i miss all my friends! i gotta try to come to a class! I RX'd the deadlift/squat combo today.....and in the first round i flashed back to the day after the competition we did back in April? is that the right month, ive tried blocking it out. ;) it's always nice to compare times of workouts so i think i did better, but i didn't time myself but i felt fast! good job everyone!
    oh this is kat!
35. linds Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232596740000#c7630619683993284632'> January 21, 2009 at 9:59 PM
36. did main site WOD, I used one abmat for HSPUs and a tan band for L pull-ups(wow, those are tough). DNF I had 12 L pull-ups left. Thanks Megan. Everyone did great tonight!
37. BigJenks Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232602500000#c2989417990776246898'> January 21, 2009 at 11:35 PM
38. I did the CFO WOD.... I got it done 18:30. It was a good workout..... Can't wait to get back.
39. Anonymous Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232640480000#c4080817099361923555'> January 22, 2009 at 10:08 AM
40. had 2 pull-ups with the tan band left before time ran out. used a little less than two mats for HSPU's.
41. Addi Says: http://crossfitomaha.blogspot.com/2009/01/wednesday-090121.html?showComment=1232647080000#c7515650380693528591'> January 22, 2009 at 11:58 AM
42. Main site WOD - 27 or 28:something... the HSPUs were frustrating, but felt better than I expected. Started with 2 mats, then added a 2 1/2 pounder underneath - kept falling on my head trying to reach the 2 mats. L pullups felt good, but I needed such a strong band to get the pullups that I felt like I wasn't having to work hard enough for the L. Whatever. My arms are killing me today - my veins were still jacked at 10 this morning.