Friday 090626

Ricky Frausto Filed Under:

There are still two spots left for the Olympic lifting seminar this Saturday. I encourage you to sign up if you have the time as we will extensively cover both the Snatch and the Clean & Jerk. You will better learn both lifts and become more efficient at performing them. Also a reminder that there will be no Saturday morning classes due to the seminar.

WOD

Overhead Squat 1RM

Met-con:

3 rounds for time of:

21 Slam Balls, 20#/16#

15 No Pushup Burpees

9 Five Yard Change of Direction Sprints (Touch the line)

Post max weight overhead squat and met-con time to comments.

2009 CrossFit Games Qualifier

Name: Stacie Tovar

Age: 24

Weight: 135lbs.

Occupation: PayPal Inc.

CrossFitting since: December '08

Max Dead-lift: 255lbs. x 5 reps

Max Clean & Jerk: 155lbs.

Max Snatch: 110lbs.

Max Back Squat: 230lbs.

Max CTB Pull-ups: 9

500 Meter Row: 1:51:47

Favorite Lift: Clean (from ground to shoulder)

Least Favorite Lift: Overhead Squat

Favorite WOD: "DT"

Least Favorite WOD:

One 800 meter run

5 rounds of:

5 Power Snatch (95lbs.)

15 Handstand Pushups

20 Two-fer-One Wall Balls

One 800 meter run

Favorite Quote: "Struggle is strengthening. Battling with evil gives us the power to battle even more." Ossie Davis

Best CrossFit Advice: You have to want to..... Start today.

12 Responses to "Friday 090626"

1. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/06/friday-090626.html?showComment=1245994016006#c3683271639230348963'> June 26, 2009 at 12:26 AM
2. Ripped legs!
3. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/friday-090626.html?showComment=1246020059663#c1516812056629821631'> June 26, 2009 at 7:40 AM
4. Did 87# on 1 RM overhead squat. Needs a lot of work; did 5:02 on metcon.
   
   Shelley
5. Cari Says: http://crossfitomaha.blogspot.com/2009/06/friday-090626.html?showComment=1246020669849#c4308323952184603162'> June 26, 2009 at 7:51 AM
6. 58# for OHS; not too thrilled about this but lots to work on to improve. 7:51 for the metcon. Happy Friday!!
7. andrew Says: http://crossfitomaha.blogspot.com/2009/06/friday-090626.html?showComment=1246022546413#c7746479978324981220'> June 26, 2009 at 8:22 AM
8. OHS: 154x1
   
   Metcon: 6:01
9. Eric C Says: http://crossfitomaha.blogspot.com/2009/06/friday-090626.html?showComment=1246023429838#c1306017455624180509'> June 26, 2009 at 8:37 AM
10. 172# for OHS. That is actually my body weight so.... don't I win a yo-yo or something?
11. Greg MO Says: http://crossfitomaha.blogspot.com/2009/06/friday-090626.html?showComment=1246028199181#c6054968571918559568'> June 26, 2009 at 9:56 AM
12. Power Clean 5x3= 198-208-208-218-220
    CFFB= 5:20...got caught switchin weights aftr 1st rnd, lost at least 10 sec...this was fun tho...
    
    Nice OHS 6am!...i'm off for the wkend, have fun team!!!
13. Kelli Says: http://crossfitomaha.blogspot.com/2009/06/friday-090626.html?showComment=1246042137462#c8258058901028724836'> June 26, 2009 at 1:48 PM
14. 125# OHS- think I coulda gotten 130 or 135 but ran outta time. I did make a crazy last effort at 140 but couldn't get it overhead and didn't want to try it again :) 6:17 on the met-con.
15. paul Says: http://crossfitomaha.blogspot.com/2009/06/friday-090626.html?showComment=1246047304439#c2109699679672158163'> June 26, 2009 at 3:15 PM
16. did heavy Christine today (275 DLs), with 1min rest b/t rounds. took about 17:30, which is terrible for me. first round in under 4, but the humidity was so bad i just couldn't breathe after that.
17. BigD Says: http://crossfitomaha.blogspot.com/2009/06/friday-090626.html?showComment=1246056499720#c3005526743320961850'> June 26, 2009 at 5:48 PM
18. 152 OH squat. Tried 172 but couldn't get shoulders to sit back in place. Will get it next time. 5:56 or 6:56 for metcon. Too busy trying to breath afterward I forgot. Good job 6AMers!
19. Chad Says: http://crossfitomaha.blogspot.com/2009/06/friday-090626.html?showComment=1246059975914#c8970396883648288422'> June 26, 2009 at 6:46 PM
20. 154 OHS (pr)
    8:30 something on the WOD
21. Addi Says: http://crossfitomaha.blogspot.com/2009/06/friday-090626.html?showComment=1246066790846#c7515964089530176922'> June 26, 2009 at 8:39 PM
22. Power clean - 154x3
    
    Pretty disappointed with this, since Josh reminded me that I got at least 164 FIVE months ago. Jerk. Tried 164 several times, but couldn't quite get it even once.
    
    Metcon - 6:27 The first three exercises felt great and I had a really good pace going, I thought, until I hit the jumping ball slams. That lactic acid hit hard and fast, and I couldn't resist my brain's urge to stop. A lot. I think that probably cost me the better part of a minute. Time to get that in check. NOW.
23. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/06/friday-090626.html?showComment=1246074456375#c7542663336379173094'> June 26, 2009 at 10:47 PM
24. 77# OHS. 6:34 I think in the metcon! Awesome Friday folks! Awesome work 4:30 peeps!