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Monday 090622

Ricky Frausto Filed Under:

WOD
Complete as many rounds in 30 minutes as you can of:
5 Wall Balls, 20#/14#
7 DB Hang Sumo Dead-lift High Pull, 35#/20#
14 Box Stepups, 20 inch box.

Just like box jumps, in order for a stepup to count you must have both feet on the box with the hip fully extended. 7 steps each leg.

For the hang sumo dead-lift high pulls, holding on to two db's, bring them to a point just below the knees in perfect form and then proceed to extend the hip and shrug pull the db's to the throat with the elbows high.

Post completed rounds to comments.














Affiliate Cup Team Member #2
Name: Zach Ries
Age: 26
Weight: 176
Occupation: Systems Analyst
CrossFitting since: Dec 'o7

Max Dead-lift: 440lbs.
Max Clean & Jerk: 230lbs.
Max Snatch: 195lbs.
Max Back Squat: 308lbs.
Max CTB Pull-ups: 19
500 Meter Row Time: 1:35

Favorite Lift: Overhead Squat
Least Favorite Lift: Thruster
Favorite WOD: Anything Short and Heavy
Least Favorite WOD: "Michael"

Favorite Quote and Best CrossFit Advice: "You can't out train a bad diet."


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29 Responses to "Monday 090622"

  1. Steve Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245672379740#c6864195234280266172'> June 22, 2009 at 7:06 AM
  2. Nice article in the World-Herald. Mel- you look beat!
  3. Melissa B Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245672865976#c646312560953905958'> June 22, 2009 at 7:14 AM
  4. Congrats on the article!
  5. paul Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245673545894#c8334694128191409509'> June 22, 2009 at 7:25 AM
  6. you're a beast, ZachR.

    DT

    5 rds with 105#

    12 DLs
    9 power cleans
    6 jerks (mostly did push press)

    10:38

    what can i say? not bad for a girl! and i say that with no disrespect to the ladies, who kick my ass on a daily basis. i have no idea how the beasts among us do this with 155! i think i can get there eventually--it's been great doing OH stuff lately, even though I have to go so light.
  7. paul Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245673593483#c4962499234752982750'> June 22, 2009 at 7:26 AM
  8. just to clarify, 105# is rx'ed for women, hence my sexist remark.
  9. Cari Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245675231644#c8420923464300394493'> June 22, 2009 at 7:53 AM
  10. 13 rounds+5 wall balls ... this sucked and I'm happy it's over. Great job to everyone at 6am!
  11. BC Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245677088388#c1821248739407325664'> June 22, 2009 at 8:24 AM
  12. At the last minute I decided to do the CFFB wod - 5x5 back squats, 5x2 presses and 10 40 yard sprints w/ :30 rest between. It was fun and nice penalty for my less than ideal food consumption this weekend. Nice job to everyone doing the CFO wod, that looked brutal.
  13. BC Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245677794241#c6185769421846340471'> June 22, 2009 at 8:36 AM
  14. I forgot to mention, today was my first time wearing my new Risto weight lifting shoes. Not only are they incredibly stylish and good for any social occasion, but they also made a HUGE difference in my squat. My base felt much more stable and I didn't have to bend my toes up or focus as hard to stay on my heels. If you've never had shoes like this before and you ordered some you'll love them, and if you didn't order any you should definitely reconsider.

    B Christ out.
  15. Paula Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245679753071#c3594942441981612889'> June 22, 2009 at 9:09 AM
  16. HAPPY BIRTHDAY SARA!!!!!

    Great article in the paper- nice picture Mel!!
  17. Joe C Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245694226656#c7013527077986767209'> June 22, 2009 at 1:10 PM
  18. Nice makin it in the paper Mel!

    This wod looks real fun, too bad i cant make it in today. I volunteered for the CWS. So today ill be flippin burgers and cookin wieners for time until lke 10pm (yea FML no extra pay)
    Good luck on todays wod everyone!!

    O yea one more thing GO TEXAS!
  19. Mel C Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245702925540#c1705723293214332870'> June 22, 2009 at 3:35 PM
  20. I had no idea that it was me, Mel that was in the paper. Until I got about 20 text messages and a link on my facebook! Bahhhh! I look horrible...but atleast it lets people know it's not easy!

    I can't make it in today to "claim my fame" because I have a couple of job interviews, but I'll post later with how many rounds I get in when I do it at lame 24 Hour.
  21. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245704057804#c2843567731661620720'> June 22, 2009 at 3:54 PM
  22. This workout sucked and I did horrible! After a week of honeymooning, drinking, eating out, and being lazy, I can't say any good things about how I worked. A sad 13 rounds...tomorrow will be better!
  23. Chad Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245706332965#c3070034875047192335'> June 22, 2009 at 4:32 PM
  24. 10 rounds, almost 11. did not manage well at all.
  25. BigD Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245707029699#c9195640009326650312'> June 22, 2009 at 4:43 PM
  26. 15 rounds + 5 wall balls, 7 DB Hang Sumos and 2 steps. Great work 6AMers, and thanks to my sprinting buddies for making me look slow. :)
  27. Unknown Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245713017208#c5597359816869513466'> June 22, 2009 at 6:23 PM
  28. 17 rounds great job 4:30 class..
  29. Gina Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245716186977#c47908446653398420'> June 22, 2009 at 7:16 PM
  30. If anyone is like me and doesn't get the paper, you can read the article and see the photos at www.omaha.com in the living section.
  31. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245717238706#c7188434393726136561'> June 22, 2009 at 7:33 PM
  32. 20 rounds, felt like I was melting and the fan was right next to me. That was brutal. Love that in the article it stated that workouts are capped at 20 minutes. Nice job 5:30 great job Josh!
  33. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245717542447#c8945188291913830072'> June 22, 2009 at 7:39 PM
  34. Trying to secure a spot on for the Olympic weight lifting day, but for some reason it's not showing I posted. Just wanted to secure a spot. Am I doing something wrong or am I just an idiot?
    Dan M.
  35. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245717774279#c660163508589569451'> June 22, 2009 at 7:42 PM
  36. Disregard. I figured it out. Dan M.
  37. Jen S. Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245719094126#c7534448800194888675'> June 22, 2009 at 8:04 PM
  38. 21 2/3 rounds! In this heat the 2/3rds counts!!!
  39. linds Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245719346684#c303858539221776711'> June 22, 2009 at 8:09 PM
  40. 21 rounds great job 6am
  41. Paula Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245719597975#c2609627581495000172'> June 22, 2009 at 8:13 PM
  42. 15 2/3 rounds- Holy crap that sucked!! Awesome job 4:30 class!!! LOVED the squirt gun, Joe!!!
  43. Danielle Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245720235463#c5099497559647207518'> June 22, 2009 at 8:23 PM
  44. 20 1/3 rounds....man that was brutal, the heat was a SOB!! I agree with Paula the squirt gun was awesome, much better when it was cold!!
  45. Kelli Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245723328043#c2175534924390776470'> June 22, 2009 at 9:15 PM
  46. 15 rounds and through to 8 step ups --- so almost 16! Holy hot and holy back burn...
  47. Jenni Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245725694929#c5170443618072540225'> June 22, 2009 at 9:54 PM
  48. 15 rounds and I wanted
    to die. Great job 5:30!
  49. Michael Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245727610732#c1623984437245388297'> June 22, 2009 at 10:26 PM
  50. I have to apologize publicly for my horrible SDHP form in the photo they posted on that article. But it was a great article!
  51. kahrs Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245727874534#c2892424089739477454'> June 22, 2009 at 10:31 PM
  52. According to Ben' math I got through 22 rounds and 5 step ups. This was not fun but pleased with the result.
  53. kahrs Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245727896881#c853825997030377613'> June 22, 2009 at 10:31 PM
  54. This comment has been removed by the author.
  55. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245736926032#c965230456134549455'> June 23, 2009 at 1:02 AM
  56. 16 rounds of solid heart pumpin, sweat drippin, air gaspin awesomeness!!! 30 minutes went by quicker than I thought it would! Super job nooners!
  57. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/monday-090622.html?showComment=1245759448332#c3592019355533899460'> June 23, 2009 at 7:17 AM
  58. 15 Rds, did 20 min. cut off.
    20# WB
    D.
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