Monday 090601

Ricky Frausto Filed Under:

WOD

Rest Day

A fond farewell to John "Jesus" Williams. Good luck in Boston and don't forget about us. Oh, and a hi to Addi too.

12 Responses to "Monday 090601"

1. Anonymous Says: http://crossfitomaha.blogspot.com/2009/05/monday-090601.html?showComment=1243832365829#c5143251813486694982'> May 31, 2009 at 11:59 PM
2. I have been neglecting my love recently (crossfit) and will be getting back into the run of things come Monday. I leave for Annual Training so I wont be able to do the CFO workouts but will be doing road workouts off CFO ... Good luck everyone!
3. BC Says: http://crossfitomaha.blogspot.com/2009/05/monday-090601.html?showComment=1243857152274#c1444309021663372932'> June 1, 2009 at 6:52 AM
4. Did WOD#3 from Crossfit Kids - 1 min of box jumps followed by 1 min of pushups, 3 rounds total, no rest. Total reps were 80 and 57. Nice way to kick off the week.
5. ZachR Says: http://crossfitomaha.blogspot.com/2009/05/monday-090601.html?showComment=1243865447596#c849049088675931450'> June 1, 2009 at 9:10 AM
6. CFFB Strength and WOD
   
   Back Squat 5x5
   last set was 250 (pr)
   
   Press 10x2 at 65% 1RM
   only did 5 sets at 88# due to time
   
   2 Power Cleans (85%) on the minute for 15 minutes. Used 176# for all reps and did not fail. Probably should have gone up in weight but still happy with how they felt.
7. Gdawg Says: http://crossfitomaha.blogspot.com/2009/05/monday-090601.html?showComment=1243876599335#c2744137335633047216'> June 1, 2009 at 12:16 PM
8. This comment has been removed by the author.
9. linds Says: http://crossfitomaha.blogspot.com/2009/05/monday-090601.html?showComment=1243894404712#c8796491401090638897'> June 1, 2009 at 5:13 PM
10. 2 power cleans on the min for 15 mins. i used 110# for all reps, felt good.
11. Steve Says: http://crossfitomaha.blogspot.com/2009/05/monday-090601.html?showComment=1243902516752#c4936303254118333327'> June 1, 2009 at 7:28 PM
12. 3 Front squats
    6 pushups
    9 box jumps
    x 5
    
    4 first round
    3+0
    3+2 squats
    3+0
    3+3 squats
    
    Reba, teach me to do box jumps, please.
13. Joe C Says: http://crossfitomaha.blogspot.com/2009/05/monday-090601.html?showComment=1243905057182#c9042022437146197622'> June 1, 2009 at 8:10 PM
14. 2 Power Cleans on the minute every minuet for 15 minutes.
    213lbs
    this was such a fun workout. I finally listened to Joe and started using hook grip on cleans. I have also pretty much eliminated my donkey kick. All my cleans felt really good i could've gone heaver but i didnt know how much of a difference hook grip makes. Great class today 5:30!! see yall tomorrow:-)
15. Paula Says: http://crossfitomaha.blogspot.com/2009/05/monday-090601.html?showComment=1243908269990#c5738142855855710462'> June 1, 2009 at 9:04 PM
16. Did the Power Clean WOD- 97# Felt Good!! Awesome job today 430 class!!!!
    
    Ricky's Regionals #2 workout and interview is on the main site-crossfit journal/games- Gotta check it out!
17. Anonymous Says: http://crossfitomaha.blogspot.com/2009/05/monday-090601.html?showComment=1243909121266#c419605789699634244'> June 1, 2009 at 9:18 PM
18. I did numero 4! ... Comparable in torture to the Black Lung workout! I made it through 2x's on all 5 rounds... first round had 2 and got through all squats and PUs but didn't make it to the box jumps! What a sweaty time!! Strong work 4:30!!! ~ Allison C
19. Addi Says: http://crossfitomaha.blogspot.com/2009/05/monday-090601.html?showComment=1243910868056#c27782850254639101'> June 1, 2009 at 9:47 PM
20. CFFB Strength/WOD
    
    Back squats - worked up to 184x5. (PR) I think I might have had a little more in me, but this was close enough.
    
    Press - 80#x10x2 I thought this was supposed to be 80% of my 1RM... Should have done less weight, but they felt decent, so maybe I just need to find a new 1RM.
    
    Power cleans - used 132#. My form got a little sloppy, but this wasn't bad at all.
    
    Also, I hit a new PR on consecutive double unders. 29. Super excited.
21. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/05/monday-090601.html?showComment=1243911254452#c481175557134436680'> June 1, 2009 at 9:54 PM
22. 2 Power Cleans on the minute every minuet for 15 minutes. Did 165 for the first 12 minutes then went to 175 for the last 3 rounds and got six cleans in on the sixth round at 175. 175 was my max about 4 months ago, very happy with the improvement though I still need to work a lot on my form. Awesomely fun workout, great job 5:30.
23. Donohoe Says: http://crossfitomaha.blogspot.com/2009/05/monday-090601.html?showComment=1243945705894#c7167731939200537486'> June 2, 2009 at 7:28 AM
24. hello all a little delayed on this post but, I did the power cleans and finished with 214 in the last 4rounds, with of course 10 burpees.
    Donohoe