Tuesday 090609

Ricky Frausto Filed Under:

WOD

Rest Day.

Marcy Wempen giving the ol' bar the classic CrossFit stare.

Do you ever catch yourself in the middle of a workout staring at the bar? The stare is rampant across CrossFit gyms everywhere. The next time you're in the middle of a met-con, see if you can catch yourself staring at the bar, dumbbells, or medicine ball. If you do catch yourself staring, try and cut down on it and see what it does for your fitness.

22 Responses to "Tuesday 090609"

1. Kelli Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244516940322#c6992060025414843851'> June 8, 2009 at 10:09 PM
2. i tend to stare at it with a pirate eye -- trying to scare it...hahaha
3. courtney Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244524118111#c6377113269777094787'> June 9, 2009 at 12:08 AM
4. guilty!!
5. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244543792768#c80173064641481250'> June 9, 2009 at 5:36 AM
6. yeeeah... I usually try to piss the bar off! like "Come on... Don't you know where your F^(%^$*%$ home is!?? now get up there! F$%$&*)&)&^er!" Sometimes it works... LOL! :)
7. Kelli Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244549887300#c6494045720189870952'> June 9, 2009 at 7:18 AM
8. CUTE PUPPIES Allison C!!
9. BC Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244550629278#c7890748748829751631'> June 9, 2009 at 7:30 AM
10. Did a modified version of Cindy - 3/6/9 for 12 min. 16 full rounds plus 2 pull ups plus 1 ruptured blood blister. Nice job everyone.
11. paul Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244551923944#c247841124782614105'> June 9, 2009 at 7:52 AM
12. DLs 5RM: 375. probably could've gotten a bit higher, especially thanks to the new lifting shoes.
    
    then 3 rds
    
    10 med ball cleans
    15 KB swings (1.5 pd)
    
    3:04
13. Greg MO Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244558009501#c449742422741783018'> June 9, 2009 at 9:33 AM
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15. Greg MO Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244558058337#c962698584810834534'> June 9, 2009 at 9:34 AM
16. Weighted Pullups 5x3= 20-30-40-40-45...weak
    CFFB= #147 no misses
17. Mel C Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244558060914#c5653755052586330300'> June 9, 2009 at 9:34 AM
18. What do you mean by "cut down on it"? Like...don't stare as long? Sometimes I'm like eff you bar you're not doing what I want!
    And BTW...I only got to 230# yesterday on the DLs...I'm SOOOOO frustrated! Next time I promise I'm going up 20# to get in that 250# DL club!
19. Gdawg Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244561745046#c1983121531268152638'> June 9, 2009 at 10:35 AM
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21. Jenni Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244585750133#c5095694990211407414'> June 9, 2009 at 5:15 PM
22. Did 163 for the DLs then worked on pullups.
23. Mark Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244590796985#c7560420792006570510'> June 9, 2009 at 6:39 PM
24. CFFB WOD: I used 132lb for the snatches and didn't miss any. Oddly, on Saturday I couldn't even snatch 137 once during the WOD.
    
    Then I worked on muscle-ups for a bit.
25. Danielle Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244591835938#c6810623627657597639'> June 9, 2009 at 6:57 PM
26. AMRAP in 12 minutes of 3 pull-ups 6 push-ups 9 squats. Did 11 rounds plus 3 push-ups and 5 pull-ups.
27. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244591934812#c514538717054994505'> June 9, 2009 at 6:58 PM
28. Watch your back Addi!! I got 285# deadlift today!
    Then I did 6 minutes of the CFFB WOD and used 75# and I felt pretty strong with the snatches.
    Then I was going to do a little WOD with muscle-ups, which I can't do, so I just worked on them.... and worked on um.... and worked on um....
    
    Great job today by everyone!
29. Mel C Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244592132582#c1785419635887502536'> June 9, 2009 at 7:02 PM
30. I did AMRAP modified Cindy. I really liked it...12 minutes went by way to fast so I ended it with a fast (about) 800m run. And I have a friend that I went to college in Iowa with...and they do Crossfit...and I watched a video of one of their team workouts. Ok seriously...they do not do their burpees right! You're supposed to come up with feet WIDE! They were just coming straight up, keeping their feet together the whole time, so when they stood up it looked they were doing the toe touch stretch. It took all I had to not comment on the correct form of a burpee because as I recall, just the other day John Day was telling us "FEET WIDE FEET WIDE"! Ok enough of me critiquing...just thought you'd all like to know that CFO is doing things right! (And their women only used 20 pound dumbells for their DB Thrusters...Be proud ladies!)
31. linds Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244592689328#c7508686025943012895'> June 9, 2009 at 7:11 PM
32. weighted pullups 15-20-22.5-25-25
    snatches 68# first two rounds, then dropped down to 63# to work on my form
33. Cari Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244592877844#c7854455357864231448'> June 9, 2009 at 7:14 PM
34. AMRAP modified Cindy; went down to a blue band for pullups (usually use green) and did actual pushups so both were a first for a workout-progress! Scaled to 2-4-6; finished 8 rounds+2pullups+4pushups. Great job to everyone at 5:30; congrats on your deadlift Ben!
35. Jen S. Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244593054499#c6053361789292493305'> June 9, 2009 at 7:17 PM
36. I made up the DL workout and got 230. Its a PR since I've never done a 1 rep DL before. Nice job Jen and Nicole.
37. Joe C Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244594666286#c7193066798538078176'> June 9, 2009 at 7:44 PM
38. did the modified Cindy WOD
    20rnds
    This was a real fun one. I thought that i was going to burn out but since the reps were so low i only had to breathe a couple times. The only hard part of the WOD was the friggin pushups (and telling yourself to not slow down haha). Great job everyone i love workin out in a gym packed full of crossfitters!! see yall tomorrow :-)
39. Chad Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244595200950#c3219645554216513189'> June 9, 2009 at 7:53 PM
40. 7+ rounds on the modified Cindy. Could've done more if I'd spent less time staring at the floor during the pushups.
41. Addi Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244629816699#c5113691501835980479'> June 10, 2009 at 5:30 AM
42. Weighted pullups - the last time I did these was in the fall, I think... couldn't get 7.5 once then. Got up to 10 for 3, and got 15 once. Then got 20 once while I was warming up for the CFFB WOD. Really excited to use the big-girl weights (DBs).
    
    CFFB WOD - Started with 98, then used 103 for the last two.Wouldn't have made it through all 10 rounds with 103, but it was just right for the end - just hard enough. Form felt a little sloppy - I know I was jumping early and a little soft, but the weight went up.
43. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090609.html?showComment=1244637778297#c4486002273882650377'> June 10, 2009 at 7:42 AM
44. 77# for snatches all ten rounds..
    
    5 rounds - not timed
    
    1 muscle up
    4 tri-dip muscle up from ground
    10 balls slams
    15 wall balls
    
    Ang - use your jedi mind tricks! That is what I do :)