Friday 090605

Ricky Frausto Filed Under:

WOD

Rest Day

Courtney Scott shows us a fantastic squat at the bottom of a wall ball shot. She has correct depth, heels firmly rooted in the ground, the knees tracked over the toes, and a good lumbar curve with the chest up. High props to you Courtney.

12 Responses to "Friday 090605"

1. Addi Says: http://crossfitomaha.blogspot.com/2009/06/friday-090605.html?showComment=1244172158221#c8153858753645597871'> June 4, 2009 at 10:22 PM
2. CFFB = BEAR!
   
   See you at 6.
3. Addi Says: http://crossfitomaha.blogspot.com/2009/06/friday-090605.html?showComment=1244204920139#c8824985459635594926'> June 5, 2009 at 7:28 AM
4. HSPU + Addi = Suck.
   
   Actually, they're getting better, but it's all relative. Still firmly in the realm of suck.
   
   Used 65# for the Bear. I probably should have gone heavier, but I had a bad start to the morning and needed to go fast.
   
   Nice job, 6 a.m. That looked like less fun. :)
   
   Thanks again for the ride, Greg and Nic(h?)ole! You saved my parents an early wake-up call. :)
5. Cari Says: http://crossfitomaha.blogspot.com/2009/06/friday-090605.html?showComment=1244205401709#c8345898846325185626'> June 5, 2009 at 7:36 AM
6. 10-8-6-4-2
   25# DB Squat Cleans
   Pullups - green band
   Burpees
   6am is so much better now that it's light out earlier!
7. Jenni Says: http://crossfitomaha.blogspot.com/2009/06/friday-090605.html?showComment=1244210335283#c3811559132656358731'> June 5, 2009 at 8:58 AM
8. I ran a 5k this morning. Were playing sports the rest of the day at work :)
9. Greg MO Says: http://crossfitomaha.blogspot.com/2009/06/friday-090605.html?showComment=1244213386025#c833114473601305881'> June 5, 2009 at 9:49 AM
10. Strict HSPU max= 5-5-3-4-5
    CFFB= 88-110-132-142
    
    tried strict HSPU 2day to work on strength development, as joe suggested, didnt end up to well, but i think tryin 2 move away from kipping all the time is a good idea...CFFB wod is a beast, wanted to get to #155 but after HSPU my shoulders wer prety burnt...
    
    Nice job 6am!
    Your welcome Addi!
11. paul Says: http://crossfitomaha.blogspot.com/2009/06/friday-090605.html?showComment=1244227259475#c5884198684845190257'> June 5, 2009 at 1:40 PM
12. OUCH!
    
    10-9-8-7-6-5-4-3-2-1
    
    db hang squat cleans (40#)
    pullups
    burpees
    
    14:27
    
    this was one of those ones where i really had to force myself not to quit.
13. Chad Says: http://crossfitomaha.blogspot.com/2009/06/friday-090605.html?showComment=1244228943563#c7348137083531109116'> June 5, 2009 at 2:09 PM
14. 10-8-6-4-2
    40# DB Squat Cleans
    Pullups - blue band
    Burpees
    
    12:36
15. Jen S. Says: http://crossfitomaha.blogspot.com/2009/06/friday-090605.html?showComment=1244231281692#c8566481521846239413'> June 5, 2009 at 2:48 PM
16. CFFB- HSPU max =3, but I had to add a 5lb weight for the last 2 rounds. For some reason 1/2" makes all the difference. The Bear was a grizzly. 65-70-77-82. Good job Linds and Reba! Great noon clas! Lots-o-people!
17. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/friday-090605.html?showComment=1244245555203#c7912462459225662945'> June 5, 2009 at 6:45 PM
18. I did CFFB with Zachr and Neil. It was harder than I thought. I also thought it was 5 rounds so I stopped at 77# while my plans were to get to 87#.
    Anyway... HSPU's are still a one-at-a-time thing for me. Good job guys!
    And everyone else at 4:30 looked great!
19. Joe C Says: http://crossfitomaha.blogspot.com/2009/06/friday-090605.html?showComment=1244246782626#c1676551396816782003'> June 5, 2009 at 7:06 PM
20. 10-9-8-7-6-5-4-3-2-1
    40lb DB cleans
    pullups
    burpees
    11:27
    
    WTF...kids did this workout!? this was a pretty hard one cus you dont have to break any of the reps up since you never hit muscle failure. Thank you everyone who cheered me on it helped :-)
21. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/friday-090605.html?showComment=1244257050952#c6328617449435657503'> June 5, 2009 at 9:57 PM
22. 4:30 class!!! Awesome job everyone!!! I did pull ups today without a band for the first time! Everything rx'd!!! 11:04!
    Thanks Jon and Ricky for pushing me through the pull ups without the band! Funny that in March I couldn't even do one pull up! Great rest day workout! :)
    ~ Allison C
23. Brandon Says: http://crossfitomaha.blogspot.com/2009/06/friday-090605.html?showComment=1244416470523#c8699264607868010276'> June 7, 2009 at 6:14 PM
24. Forgot to post my time for this.
    
    10-8-6-4-2 w/40lb dumbbell hang squat cleans, pullups, and burpees
    My shoulder was trashed, so my burpees were friggin slooooow. HA! :-)
    
    As RX'd 5:00 flat
    
    BrandonB