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Tuesday 090623

Ricky Frausto Filed Under:

WOD
Heavy CTB Fran
12-9-6 reps for time of:
Thrusters, 135/93 pounds
Chest to Bar Pull-ups

You will have two ways you can scale this workout. The first way is to keep the reps the same and take the percentage range listed below from your 1RM Thruster. The second way can be utilized only if your 1RM thruster is above the prescribed weight. If this is the case, you can accommodate the rep scheme to match the prescribed weight listed above while keeping the pull-up reps the same.

If your 1RM thruster is below the prescribed weights above, use a percentage range of 60%-65%.

If you have a thruster 1RM above the prescribed weights and would like to give those weights a try. Scale the reps in the following way for a higher percentage of your 1RM.
1. 9-6-3 reps use the percentage range of 70%-75%
2. 6-3-1 reps use the percentage range of 80%-85%

No one will go heavier than prescribed weights at the prescribed reps of 12-9-6 reps. No matter what rep scheme you follow for thrusters, the pull-up reps remain the same for everyone unless using a band, in which a reps scheme of 15-12-9 reps will be utilized.

Post rep scheme or weight used and time to comments.






















Affiliate Cup Team Member #3
Name: Jon Day
Age: 24
Weight: 180
Occupation: CrossFit Omaha coach
CrossFitting since: Aug '08

Max Dead-lift: 401
Max Clean & Jerk: 252
Max Snatch: 170
Max Back Squat: 300
500 Meter Row: 1:31

Favorite Lift: Thruster
Least Favorite Lift: Push Press
Favorite WOD: "JT"
Least Favorite WOD: "Karen"

Favorite Quote: "Strength does not come from physical capacity. It comes from an indomitable will." Mahatma Ghandi

Best CrossFit Advice: "My advice for people who want to compete in next year's games would be to compete against yourself and focus on each WOD day to day. Take away from each WOD something to improve on or duplicate what you thought worked for you on your next WOD."


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24 Responses to "Tuesday 090623"

  1. Brandon Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245724224903#c527726640953958721'> June 22, 2009 at 9:30 PM
  2. You can't mess with "The Day Way"! HA! :-)

    BrandonB
  3. Cari Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245760891423#c595830623360519406'> June 23, 2009 at 7:41 AM
  4. 77# for Thrusters; about 83% of my 1RM, so did 6-3-1 and scaled to green band for pullups so 15-12-9. Finishd in 6:26. Made up the difference in thrusters of the prescribed 12-9-6 reps; had about 8 to go at the 10 min cutoff and finished them after. I can't believe how freaking hot it is even at 6am; great job to everyone!!
  5. BC Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245762428242#c43434907718216190'> June 23, 2009 at 8:07 AM
  6. 4:56 at 110# (73%), 9-6-3 reps. Another huge blood blister on my left hand from the pullups, apparently I need to change my grip. Nice job everyone.
  7. paul Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245763017928#c8394118044697387106'> June 23, 2009 at 8:16 AM
  8. Jon--another CFO beast! I thought about your crossfit advice during my WOD today, and also Ricky's advice about not staring at the bar.

    1 minute thrusters (95#)
    3 burpees
    3 strict CTB pullups
    Stop when you've done 100 thrusters.

    21:32

    brutal. absolutely brutal. I really wanted to quit. the humidity didn't help, but most of it is that I am still re-acclimating to thrusters, esp. at 95#. They felt good, though--I just couldn't f-ing breathe.
  9. Gina Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245763701105#c3889525693913351675'> June 23, 2009 at 8:28 AM
  10. 83# thrusters (80% of my 1RM) 6-3-1, green band with the pull-ups: 15-12-9. Finished in 6:37, so I tried to finish the 17 thrusters I had left. Got down to 8 at the 10 min. cut off, took a quick break and finished the remaining 8 in one set. Hot today, good luck to all your afternoon and evening people!
  11. andrew Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245764554225#c8490695892994115709'> June 23, 2009 at 8:42 AM
  12. DL 5RM: 252x5

    CFO: 12-9-6 @ 93#, 6:47
  13. Addi Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245767564818#c7248703193278278824'> June 23, 2009 at 9:32 AM
  14. DL - 264x5 This might be a PR? I have a 264x5 recorded, but I think that might have been a 3RM day? I really don't know - Stacie and Reba, help me out. It was the day you guys did the 242. Was that 3 or 5?
  15. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245768500061#c5529820528771784271'> June 23, 2009 at 9:48 AM
  16. I think I was right at 200# for the 5RM. Maybe it was 211#. Either way it was not a PR.
    Then I did half of the CFFB WOD and I used 89# for the thrusters. It was a killer workout! I was down to sets of 2 and 3 thrusters after the first 5 minutes. I'm not sure how many total minutes it took but it was long and hard.
    Great job Greg and Lindsey!
  17. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245769203680#c6566613159037343849'> June 23, 2009 at 10:00 AM
  18. Did 88# on thruster at the 6-3-1 rep range but miscalculated as I should have been doing 9-6-3 as this wt was only 73% of 1 RM; did 15-12-9 on PU's with tan band and finished in 6:00. My time doesn't really count though because of my miscalculation on % of 1 RM. I guess I need a calculator as my brain doesn't function as well at 6:00 a.m.:(

    Shelley

    I thought everyone did a great job; the thruster/burpee workout looked brutal.
  19. Greg MO Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245771329883#c691364994188507771'> June 23, 2009 at 10:35 AM
  20. DL 5rm= 374, 400x3....eh, better next time

    CFFB 50x135# thrusters and 55 burpees= 10:50....I think i would rather die than do this wod ever again....BRUTAL!!!
  21. Jen F (aka JFey) Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245774887753#c2318320577750688203'> June 23, 2009 at 11:34 AM
  22. The "Day Way" is the ONLY WAY!!! Love it!

    I won't be there today 4:30 gang, but have a good one for me!! Doing private swim lessons all day and have some good friends in town tonight. Later!
  23. Unknown Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245798125991#c2781237941734967101'> June 23, 2009 at 6:02 PM
  24. The sky is falling! I love thunder.

    8:07
    12-9-6 Thrusters @ 110# / CTB Pullups

    No problem with the pullups, but those thrusters were hard! I'm working on keeping my elbows up, but that makes my wrists hurt, then I can hardly hold onto the bar when it goes overhead. So I only got 2 reps at a time, really. Kind of slow going. It also means I did ~14 cleans, which probably didn't make it easier.
  25. Unknown Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245798138976#c6676596650518945339'> June 23, 2009 at 6:02 PM
  26. The sky is falling! I love thunder.

    8:07
    12-9-6 Thrusters @ 110# / CTB Pullups

    No problem with the pullups, but those thrusters were hard! I'm working on keeping my elbows up, but that makes my wrists hurt, then I can hardly hold onto the bar when it goes overhead. So I only got 2 reps at a time, really. Kind of slow going. It also means I did ~14 cleans, which probably didn't make it easier.
  27. Brandon Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245799488298#c7119177039115099265'> June 23, 2009 at 6:24 PM
  28. 137lb Thrusters & CTB Pullups 12-9-6... that was a tough one! I had to redo 5 or 6 pullups because I didn't make contact with the bar for them, but you can be damn skippy that I only took credit for the ones that had contact and good range-of-motion... :-) I was sooo gassed after this WOD.

    As RX'd 4:06

    BrandonB
  29. Courtney Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245804518943#c2537360788473401071'> June 23, 2009 at 7:48 PM
  30. Thrusters 63# 12 - 9 - 6
    Pull ups with purple band 15 -12 -10..time 8:20 Had to do standard pullups, couldn't quite get my chest to the bar...one day at a time
  31. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245806946409#c2360459275378231904'> June 23, 2009 at 8:29 PM
  32. Thrustaaa's at 75% of 1 rep max = 68 #s
    9-6-3

    CTB PUs rx'd
    12-9-6

    It took me over the cut off somewhere to finish, but I honestly don't know my time was! Just that I was dead last! But that's alriht with me - proud of my pull ups progress!

    My hands are tore up! Work tonight is gonna be brutal!

    See ya tomorrow! :)
    Great work 4:30!
  33. Jen S. Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245807446141#c5599829415053880100'> June 23, 2009 at 8:37 PM
  34. 12-9-6 thrusters at 87lbs and purple band for the CTB pullups at 15-12-9 reps. I am renaming this workout "heavy CTB Fart" because it STUNK! Finished in 9 something.
  35. Danielle Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245810373275#c5415016231970655477'> June 23, 2009 at 9:26 PM
  36. Did 61% of 1RM=70 lbs so 15-12-9 CTB pullups in 5:51. Holly Hot in the gym, praise jesus for squirt guns :)
  37. linds Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245813792058#c662734023080571642'> June 23, 2009 at 10:23 PM
  38. 205x5 for deadlifts
    82# for thruster/burpee workout, WOW that took me forever
    completed 50 thrusters and 100 burpees, brutal! Great job Greg and Ang!
  39. Danielle Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245814459664#c8890641160375785770'> June 23, 2009 at 10:34 PM
  40. Um I meant 12,9,6
  41. JimmyG Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245814653943#c7643308140365112805'> June 23, 2009 at 10:37 PM
  42. Great Journal Vid, Joe! It's nice to see you guys getting some HQ love!
  43. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245846325865#c7731555874643818393'> June 24, 2009 at 7:25 AM
  44. Addi - we did 5 that day :) Whoohoo!

    Did CFFB with Power Cleans at 99# instead. Finished in 11 mins.

    Did Fran Yesterday Rec'd CTB - 5:54
  45. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245850839566#c1488089975718047592'> June 24, 2009 at 8:40 AM
  46. 6: something. 9-6-3 at 68#. 12-9-6chest to bar pullups with blue band. It was a tough one!
  47. Eric C Says: http://crossfitomaha.blogspot.com/2009/06/tuesday-090623.html?showComment=1245881973939#c6173967808436111994'> June 24, 2009 at 5:19 PM
  48. 3:30 115# (that is 74% of thruster PR 1RM=155) thrusters 9-6-3. 12-9-6 CTBPU. According to the calculations on the board, i think that's the right reps for the 1RM weight. I will need to go a little heavier next time or a few more reps. For some reason I do well with pullups, so that really kept my time down.
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