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Monday 090202

Ricky Frausto Filed Under:

WOD
4 rounds of Tabata Pushups
50 Ball Slams
4 rounds of Tabata Pushups
50 Ball Slams
4 rounds of Tabata Pushups

Tabata pushups include 20 seconds of work followed by 10 seconds of rest. In this case, it will be 4 rounds each, or 2 minutes total, separated by ball slams.

Post lowest round of pushups plus total time to complete workout, to comments.






















A whole different athlete than when you first started. Much more complete. I'm so excited you're traveling.

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27 Responses to "Monday 090202"

  1. Anonymous Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233548760000#c661738955004736581'> February 1, 2009 at 10:26 PM
  2. Don't think I will be in @ 6am. The idea of sleep sounds so much better right now. See ya all @ 5:30.
  3. paul Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233585420000#c1137557396346375218'> February 2, 2009 at 8:37 AM
  4. great work, games people! i am very impressed with those of you who did muscle ups--but frankly, i think the people who had to do dips and pullups had the harder workout! ouch.

    i did CFO with situps instead of pushups. low rd. of situps was 15 (12 for GH situps), and i finished in 10 even.
  5. Anonymous Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233589980000#c1256276685597022626'> February 2, 2009 at 9:53 AM
  6. To say I had a disappointing day today would be a huge understatement. I think I had the most frustrating day I may have ever had in my CrossFit time. I can't do muscle-ups. I can't do chest to bar pull-ups. And I can barely do dips.
    Worst day ever. Almost cried in the middle of my 'workout'. I don't even want to call what I did a workout. I ended up doing 10 sets of 4 and 4.
    Tomorrow has to be better right......?
  7. Anonymous Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233593220000#c6086571430896399787'> February 2, 2009 at 10:47 AM
  8. Angela, I cannot stress this enough, we all have those days. I have more than my fair share lately, hello crossfit totals....bad news bears. All you can do is shake it off, and work on it. We are doing some really challenging things. If you are not uncomfortable then you are not growing. You are a very strong woman and it is only natural to some off days, you cannot be on every single day. Sorry you had a bad xfit day, but tomorrow will be a better new day! Keep your chin up.
  9. Anonymous Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233593220001#c8624173563391875185'> February 2, 2009 at 10:47 AM
  10. Angela, I cannot stress this enough, we all have those days. I have more than my fair share lately, hello crossfit totals....bad news bears. All you can do is shake it off, and work on it. We are doing some really challenging things. If you are not uncomfortable then you are not growing. You are a very strong woman and it is only natural to some off days, you cannot be on every single day. Sorry you had a bad xfit day, but tomorrow will be a better new day! Keep your chin up.
  11. Anonymous Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233593280000#c8265268488494504756'> February 2, 2009 at 10:48 AM
  12. Angela, I cannot stress this enough, we all have those days. I have more than my fair share lately, hello crossfit totals....bad news bears. All you can do is shake it off, and work on it. We are doing some really challenging things. If you are not uncomfortable then you are not growing. You are a very strong woman and it is only natural to some off days, you cannot be on every single day. Sorry you had a bad xfit day, but tomorrow will be a better new day! Keep your chin up.
  13. Anonymous Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233593280001#c92839285598707424'> February 2, 2009 at 10:48 AM
  14. sorry computer problems didnt mean to post 3 times, dont know how to delete :(
  15. linds Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233597780000#c7270795137509333261'> February 2, 2009 at 12:03 PM
  16. I completed 10 rounds of 4 ring dips(first time I did them unassisted) and 4 chest to bar pullups. I was really happy with today's performance. Ang you are a great athlete and everyone of us has a bad days. Stay strong and tomorrow will be better. I will do a muscle sometime in the near future.
  17. paul Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233599280000#c8841236151430701832'> February 2, 2009 at 12:28 PM
  18. when Danielle says "i cannot stress this enough" i think she means "not without posting it 3 times."

    oh well. like many CF WODs, 3 rds are better than 1.

    She's right, though, Ang. Sometimes when that happens to me, I figure I need a day or 2 off. And sometimes there's no explanation and i'm back in full force the next day. I'm sure the same applies to you. Only you're faster than me to begin with...
  19. Anonymous Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233602580000#c1145523114289402585'> February 2, 2009 at 1:23 PM
  20. I don't even want to attempt a muscle up, I about took my shoulder out last time. So what is that saying about fear? Fear is nothing but fear itself. Not sure if that is how it goes, but I fear losing a shoulder to the muscle up gods.....
  21. Donohoe Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233612960000#c2155972938335133010'> February 2, 2009 at 4:16 PM
  22. Hey ANg,
    As athelets we all have peaks and valleys to beat yourself up about a valley only pulls you further into it. You just had a poor perfermance today, it was only today not tomorrw. Compare that with all the great performances and the strides you have made since you started, and I think your prospective will change.
    As competitive people we focus on where we need to go all too often not where we have come from and we need to look back sometime and get some perspective.
    So go do something fun tonight and let it go cause it was a small bump in the road.
    I did CFO today in 959 I think I did a few xtra tabata rounds..
    Donohoe out...
  23. Steve Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233616140000#c5779193266379680397'> February 2, 2009 at 5:09 PM
  24. Ang-
    Glad to see I'm not the only one having melt-down days. My favorite definition of courage- the quiet voice inside that says 'I'll try again tomorrow'.
  25. Steve Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233623640000#c7913785215437821450'> February 2, 2009 at 7:14 PM
  26. And Kylie? 30 muscle-ups? Dammit Kylie! (Now that we should have put on the shirt!)
  27. Joe C Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233623940000#c6736773746993865994'> February 2, 2009 at 7:19 PM
  28. Did CFO WOD finished like 5-10 seconds behind Ben. I started doing ball slams and then they told me i was done. haha oops. From now on Mondays will be "booty shorts Monday" Ben and I officially started this new fad today haha
  29. Brandon Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233625140000#c2328435925992538028'> February 2, 2009 at 7:39 PM
  30. Ang, you're way too badass to be sore about today. You'll be fine by tomorrow.
    Junior (AKA Joe C.), I will have to get some booty shorts for Mondays... or just cutoff some sweatpants and make them. :-)
    My wrists were too "juicy" when I got to 28 muscle-ups, so I finished with 8 pull-ups and 8 ring dips. I did, however, do the last 2 muscle-ups after I finished. Thanks to a tape job done by Ben.

    Brandon
  31. Jenni Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233625380000#c854099184235149462'> February 2, 2009 at 7:43 PM
  32. Did CFO today. I really wanted to do pushups without bands, but I guess I'm not there yet. Started off the first round with purple bands and then added tan for the last 2 sets. Finished in 11 something. Lowest pushup count 6... Ugh!
  33. Gdawg Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233626040000#c9196486592831604018'> February 2, 2009 at 7:54 PM
  34. got through 19 rounds of the pullups/dips...nice job tonight everyone...that was a real physical and mental challenge!! Wednesday will be here soon!!!

    megan
  35. Anonymous Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233626400000#c1652338749962784916'> February 2, 2009 at 8:00 PM
  36. I ran a 5K yesterday and I was out of town today so I did yesterdays workout, 8:40. Hope to see some of you tomorrow
  37. Anonymous Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233626700000#c4219495937700089374'> February 2, 2009 at 8:05 PM
  38. Since I finally started doing "real" pushups, I thought for sure I would do it without bands today, but decided that may have been overly ambitious. Instead I used the purple band and did 10 the first set of 4, 9 the second set of 4, and 8 the last set of 4....so guess 8 would be my number. I finished in 11:15.

    Great job 5:30ers!!!!
  39. BC Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233628380000#c5950363152589898386'> February 2, 2009 at 8:33 PM
  40. I guess I was definitely in a tabata state of mind tonight. After doing the CFO WOD in 10:20 I decided I needed more, so I did 5 minutes of tabata situps and then 5 minutes of tabata KB swings with 1.5 pood. I should be feeling that tomorrow. My goal on the pushups was 10 each time - the first round was no problem, the second round my lowest number was 8 and the last round my lowest was 6. I'll take it. Nice job by everyone at 5:30 tonight.
  41. Mel C Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233629040000#c2190707401105760083'> February 2, 2009 at 8:44 PM
  42. Holy cow I missed a tough one!
  43. Anonymous Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233631260000#c1010172204178299051'> February 2, 2009 at 9:21 PM
  44. I did the main site WOD and finished in 14:13. I can't believe there are people blogging on the main site that finished this workout in 3-4 minutes. Definitely need to work on muscle ups more often.
  45. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233632820000#c3850499597788637485'> February 2, 2009 at 9:47 PM
  46. Did the CFO workout in 8??. No one told me ball slams make pushups so much harder. Started at 11 for the first round and ended the third round on 7, and that was tough. Booty short Monday is on, running shorts generally count. Next Monday I do not want to see people staring at me when I tie my shoes like B Christ did today.
  47. hannah eileen Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233633840000#c3946648721605696974'> February 2, 2009 at 10:04 PM
  48. Stupid muscle ups. I want to do one so freaking bad! I tried and failed...again!
    Ang, you rock. Leave it be. You know you are going to have a kick ass day on back squats tomorrow. :)
    I got through 19.5 rounds when kylie finished her 30 freaking muscleups (badass!). then did 4 more pullups before leaving. my hands hurt.
  49. Anonymous Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233664980000#c4094087796263977784'> February 3, 2009 at 6:43 AM
  50. 10:42, CFO. 8 PU's for lowest count with purple band, 1st round without bands. 16# Ball.
    D
  51. Anonymous Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233667320000#c5769855406850155146'> February 3, 2009 at 7:22 AM
  52. I did 11 rounds unassisted dips and ctb pullups. I should have done 8 CTB to my 4 dips. The dips took me forever to get through in the end. I was on round 8 #3 for about five tries.....finally got through that little bugger and moved on.

    Kylie is amazing!!!!!! That song from the jungle book came to my head last night...."I wanna be like youhoo hoo boogiboogiwoo" - who knows where jungle book came from in the middle of an aganizing workout, but it did.
  53. Mark Says: http://crossfitomaha.blogspot.com/2009/02/monday-090202.html?showComment=1233672180000#c3945776388847553299'> February 3, 2009 at 8:43 AM
  54. I made it through 12 muscle ups and after failing about another 12 times I switched over and finished the WOD with 18 rounds of 4 CTB pull-ups and 4 dips.

    This was the most unassisted muscle-ups I have done in a WOD so I am happy about that but I have a lot of work to go.

    Great job to those who were able to get through all 30 MU's!!
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