Monday 090413

Ricky Frausto Filed Under:

WOD (Benchmark Week)

Choose from the following workouts:

"JT"

21-15-9 reps for time of:

Handstand Pushups

Ring Dips

Pushups

or

"Jackie"

For time:

1000 meter row

50 Thrusters, empty bar

30 Pull-ups

Post which workout and time to comments.

26 Responses to "Monday 090413"

1. Anonymous Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239609480000#c1087596957466533816'> April 13, 2009 at 2:58 AM
2. Oh my... how will I choose... I think I am going out with Jackie!
3. Greg Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239625800000#c562630056740580577'> April 13, 2009 at 7:30 AM
4. Great Job 6am "Jackie" 10:43 rx'd
5. andrew Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239627180000#c9114604328628252780'> April 13, 2009 at 7:53 AM
6. "Jackie", 10:19 Rx'd.
7. Gina Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239628860000#c6804444153752405650'> April 13, 2009 at 8:21 AM
8. I did "JT" but very modified. I used 2 ab mats to scale the HSPU's and did jumping ring holds. FInished in 17:something.
9. kenny t Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239633660000#c1188195074840305323'> April 13, 2009 at 9:41 AM
10. 11:50 modified with small band for pullups. someday i will say Rx'd
11. Donohoe Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239638340000#c7345990701874025489'> April 13, 2009 at 10:59 AM
12. Monsters of the morning great job,
    I did Jackie in 10.22 the worst part of it was of course the pullups. I had to use a blue band for all of them, awesome way to get back in the swing of things.
    It is great to be back.
    Donohoe
13. JenT Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239651300000#c328549980249181931'> April 13, 2009 at 2:35 PM
14. Jackie Rx'd 12:07. Except Joe probably wouldn't count some of my thrusters cause he's a jerk like that. Ha. Took me forever but it was my first workout with no bands! Whoopdeedoo!
15. Melissa B Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239663060000#c998811905829643940'> April 13, 2009 at 5:51 PM
16. 10:29 Rx'd...thrusters were my downfall! Wanted to not breakup thrusters but that went out the window after 10...next time sub 10 min...Great job 4:30er's
17. Paula Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239664320000#c4629763854060466571'> April 13, 2009 at 6:12 PM
18. 13:?... Rowing and thruster went well- then came the pullups-they where definitely my downfall!!! I had to use tan and blue bands...and still had to break them up by 3's and 4's. Pissed me off!!!! I got more frustrated than anything- Keep losing my grip...need LOTS and LOTS of practice!! Got to get that rhythm down. Awesome work 4:30!!!
19. paul Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239664560000#c1963289437984349275'> April 13, 2009 at 6:16 PM
20. lookin good, 4:30!
    
    I went for a PR on DLs--didn't happen.
    
    then 21-15-9
    
    275# DLs
    pushups
    
    7:21
21. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239669720000#c1976877272201195455'> April 13, 2009 at 7:42 PM
22. JT, 17:13 scaled handstand pushups with 1 ab mat. This killed the shoulders and the tris. Nice job 5:30.
23. Courtney Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239669780000#c752454204218386164'> April 13, 2009 at 7:43 PM
24. 16:53 I think. Did jumping pull-ups. I tried a few pull-ups with bands in warm up and it didn't feel good at all, so I stuck with jumping. Also had to break up the thrusters alot cause they killed my shoulder, but I got through them.
25. Anonymous Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239670200000#c987271855534469603'> April 13, 2009 at 7:50 PM
26. JT:18:Something
    Tan band for HSPU's
    Tan then blue for Ring Dips
    Real Push ups
    D
27. Jen F Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239670740000#c8074769748257612183'> April 13, 2009 at 7:59 PM
28. 12:35 Rx'd....my first work-out with no bands for push-ups. However, the thrusters were by far the toughest part of this work-out for me! I did 12 right off the bat, but then had to break it down into 10s to get to the 50. Great job 4:30ers!!!
    
    Also, awesome job to Nicole G as well!! She also did no bands for push-ups for the first time!! Its kind of crazy when you think about where we started in October girl!! Yeah!
29. Jen F Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239670980000#c5770568849971092808'> April 13, 2009 at 8:03 PM
30. By the way...that is PULL-UPS...not push-ups, obviously since I did Jackie!!! haha
31. Jill Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239671280000#c3799645187278844727'> April 13, 2009 at 8:08 PM
32. Jackie 12:15, tan band for pullups
33. Nicole G Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239672840000#c5011005680213246914'> April 13, 2009 at 8:34 PM
34. Did Jackie with no bands for the pull ups. Thanks Ricky for pushing me to do that, Finished in 13:59. Took ahwile but I pushed through. Dang Thrusters.
    
    Good job Jen. From one warrior to another:)
35. Chad Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239672960000#c6728814948453600996'> April 13, 2009 at 8:36 PM
36. Jackie, 15:08 with a green band.
37. VD Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239673500000#c994726611572480681'> April 13, 2009 at 8:45 PM
38. Did jackie at noon. 13:35 with green and purple bands. Should have tried just the green, and I broke up thrusters into 5 groups of 10. That held me back more than helped I think. Good job nooners. JT looked brutal.
39. Cari Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239675960000#c5842398233989950867'> April 13, 2009 at 9:26 PM
40. Jackie-13:44 w/ a green band for pullups
41. Crystal Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239678180000#c3566773110000942166'> April 13, 2009 at 10:03 PM
42. Jackie 13:12 rx'd.
    
    I thought the row would never end. The first 500m was great then all i could do was count down the rest. Thrusters sucked. I felt like the bar was all over the place since there was no weight. tried to do sets of 10, but that didn't work so well.
    
    Great job 5:30 crew.
43. Brandon Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239678540000#c5153885752968306610'> April 13, 2009 at 10:09 PM
44. I did a modified "Jackie" at the Offutt Field House tonight. The modification was approx. 900m run (could be a bit more), instead of 1000m row, everything else as RX'd.
    
    "Run Jackie Run" = 8:10
    
    Brandon
45. Anonymous Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239696480000#c3274679602460220601'> April 14, 2009 at 3:08 AM
46. jackie-o!
    13:40 (something)
    used a tan band for PUs
    almost coughed up my heart! damn that was a good workout!!!!
    :)
47. Kelli Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239715440000#c985640756443341260'> April 14, 2009 at 8:24 AM
48. JT - HSPU modified with 1 ab mat. 1st 21 ring dips with blue band (because it was the only set of rings open with a band) then all the rest with a tan band. Next time I need to drop to a purple band for dips, because the tan band was even easy at the end. Finished in 23:37 (?).
49. rbmomof3 Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239730380000#c8897306149969540621'> April 14, 2009 at 12:33 PM
50. Jackie. 1000 row was fine with me. Thrusters I did 35, then went to pull ups with bands and did 25. Joe said to finish thrusters and pull ups so I went back and completed the 50 Thrusters, then did the five more pullups.
    
    Rebecca
51. Unknown Says: http://crossfitomaha.blogspot.com/2009/04/monday-090413.html?showComment=1239741960000#c1013420200919176550'> April 14, 2009 at 3:46 PM
52. Jackie was awesome!!! Finished in 7:30....then my forearms exploded!!!