Wednesday 090624

Ricky Frausto Filed Under:

Reminder: There will be no Saturday morning classes this weekend due to the Olympic lifting seminar that I am giving. There is only one or two more spots left, so if you are interested, please follow the link in the right hand column and post to the events blog that you are coming.

WOD

4 rounds, each for time of:

500 meter row

Rest as needed between efforts.

Post time for each round to comments.

Affiliate Cup Team Member #4

Name: Rebecca "Reba" Wattier

Age: 29

Weight: 128

Occupation: State Farm Agency Field Specialist

CrossFitting since: April '08

Max Dead-lift: 245 for 5 reps

Max Clean & Jerk: 136lbs.

Max Snatch: 92lbs.

Max Back Squat: 203lbs.

500 Meter Row: 1:46

Favorite Lift: Clean & Jerk, Back Squat

Least Favorite Lift: Front Squat

Favorite WOD: "Christine," or anything with a run and box jumps

Least Favorite WOD: Anything w/ HSPU's in them and "DT"

Favorite Quote: "Motivation is what gets you started. Habit is what keeps you going." and "A great athlete does everyday what a good athlete does occasionally."

Best CrossFit Advice: Lift heavier than you think you can, go harder than your mind wants to, and don't rest when your body screams at you.

20 Responses to "Wednesday 090624"

1. andrew Says: http://crossfitomaha.blogspot.com/2009/06/wednesday-090624.html?showComment=1245850741398#c8225743212296043460'> June 24, 2009 at 8:39 AM
2. 1:45/1:49/1:53/1:49
3. Mel C Says: http://crossfitomaha.blogspot.com/2009/06/wednesday-090624.html?showComment=1245853296744#c6396796145946940079'> June 24, 2009 at 9:21 AM
4. Good Job Andrew! Not sure if I'm coming in due to a freaking chest cold that just will NOT go away but I really really hate rowing so that means I need to get better at it! Woooo Reba you beast you! You and Staci lifted some heavy sh*t yesterday...go girls!
   
   I forgot to post yesterday. Did 77# thrusters for 9-6-1 and then 15-12-9 for pull-ups...I can't get flexible enough to be consistent with chest-to-bar and it's really pissing me off! 6:26.
5. Greg MO Says: http://crossfitomaha.blogspot.com/2009/06/wednesday-090624.html?showComment=1245854099600#c3328709529895462502'> June 24, 2009 at 9:34 AM
6. 5k run= 25:20 then 500m row sprint= 1:36...whew!, thats long!...felt pretty good tho and felt like i needed it after the anouncement of "unorthodox long" wods at the games this year...hopefully our training thus far still applies
7. Addi Says: http://crossfitomaha.blogspot.com/2009/06/wednesday-090624.html?showComment=1245860345009#c7653326973307291681'> June 24, 2009 at 11:19 AM
8. Nice picture, Reba! Love those socks.
   
   1:42 (5 sec. PR!), 1:54, 1:50, 1:52
   
   Clearly, I wasted it all on the first 500m, but it was worth it.
   
   Great job, 6ers, and congrats to Shelly for making the board!
9. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/wednesday-090624.html?showComment=1245864416885#c7550578336508024974'> June 24, 2009 at 12:26 PM
10. 1:48.8, 1:54, 1:50 and 1:49. Congrats on the PR Addi! Thanks Greg for pushing me; it helps a lot especially the last 100 meters.
    
    Shelley
11. Nichole Says: http://crossfitomaha.blogspot.com/2009/06/wednesday-090624.html?showComment=1245868688073#c4603539063318021889'> June 24, 2009 at 1:38 PM
12. Just got back into town and looking forward to the WOD. Congrats on the OWH article. Nice to see Crossfit in the news! Mel looking spicy girl!
13. Gina Says: http://crossfitomaha.blogspot.com/2009/06/wednesday-090624.html?showComment=1245868979670#c1834142573117087446'> June 24, 2009 at 1:42 PM
14. 2:04, 2:03, 2:00, 1:59. Ick, that was hard. I need to work on my rowing technique. First time getting below 2 min, so I was happy with that.
15. paul Says: http://crossfitomaha.blogspot.com/2009/06/wednesday-090624.html?showComment=1245872400432#c1227174106563507366'> June 24, 2009 at 2:40 PM
16. OHS 5RM: 115 (probably could've done more, but didn't want to push it).
    
    Then "annie": 5:55 (PR).
17. Brandon Says: http://crossfitomaha.blogspot.com/2009/06/wednesday-090624.html?showComment=1245885999647#c7703835284723637316'> June 24, 2009 at 6:26 PM
18. Best 500m row time = 1:33.5 (4th row)
    
    BrandonB
19. Joe C Says: http://crossfitomaha.blogspot.com/2009/06/wednesday-090624.html?showComment=1245886959561#c7386613495907872998'> June 24, 2009 at 6:42 PM
20. 1:32 1:35 1:34 1:41
    
    So I thought i was goin to die after the first one...and it didnt get any better after the other rows. I am real happy i got on the board. I didnt even know we were supposed to be shootin for a time until Mel informed me. Yay! Last row..i have no excuses im just a panzy. Great job everyone at 4:30 i needed the encouragement!! hopefully i can make it in tomorrow!! :-)
21. Cari Says: http://crossfitomaha.blogspot.com/2009/06/wednesday-090624.html?showComment=1245889605286#c924829107028728719'> June 24, 2009 at 7:26 PM
22. 1:53.4, 1:59.8, 2:01.5, 2:09.4 ... not so consistent; was spent after the 1st one. Great job to everyone at 5:30!!
23. Becky Says: http://crossfitomaha.blogspot.com/2009/06/wednesday-090624.html?showComment=1245889818063#c8756216213439487583'> June 24, 2009 at 7:30 PM
24. Today's 4:30 was awesome! Very motivational and team oriented which was great! 1:44/1:49/1:50/1:52 I just couldn't get that last one under 1:50. But that leaves some room for improvement. Great job today everybody!
25. Mel C Says: http://crossfitomaha.blogspot.com/2009/06/wednesday-090624.html?showComment=1245897728612#c5864524880633093953'> June 24, 2009 at 9:42 PM
26. Becky you're seriously a beast at rowing! Way to go! I'm going to get under 150 within the next two weeks I SWEAR to you! That and chest to bar pullups if it kills me. The Zone has kind of put me on this kick...and I like it. I'm glad I came today and just did what I loathe the most. Times were 154, 158, 206 (yikes), 156. The first three were before I realized that the rower can be set to count down from a set distance of 500. SOOO next time I'm shooting for under 1:50. Becky's on the board! So is Joe. Lots of people from today. Jake you did good in all four rounds buddy!
27. Chad Says: http://crossfitomaha.blogspot.com/2009/06/wednesday-090624.html?showComment=1245900123884#c3772532278473927546'> June 24, 2009 at 10:22 PM
28. 1:47, 1:55, 1:49, 1:52
    
    This one hurt worse than expected. I want on the board so it looks like I have some work to do.
29. Gdawg Says: http://crossfitomaha.blogspot.com/2009/06/wednesday-090624.html?showComment=1245902927690#c4961325117994526775'> June 24, 2009 at 11:08 PM
30. This comment has been removed by the author.
31. Mark Says: http://crossfitomaha.blogspot.com/2009/06/wednesday-090624.html?showComment=1245906084856#c4589868965320726447'> June 25, 2009 at 12:01 AM
32. My first day back after a week of not being able to make it in... my first row was my best at 1.33.4 about 3 seconds off my PR. This one definitely hurt.
33. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/06/wednesday-090624.html?showComment=1245908775525#c5670441005088286154'> June 25, 2009 at 12:46 AM
34. Ripped Reba!
35. Eric C Says: http://crossfitomaha.blogspot.com/2009/06/wednesday-090624.html?showComment=1245940615729#c538623651653986909'> June 25, 2009 at 9:36 AM
36. It's funny how you see a WOD and say to yourself, 'oh, that shouldn't be too bad' and then you do the workout and Mr. Pukie is knocking at the door.
    
    1:37, 1:45, 1:46, 1:47
37. Nichole Says: http://crossfitomaha.blogspot.com/2009/06/wednesday-090624.html?showComment=1245942436074#c734328743445812353'> June 25, 2009 at 10:07 AM
38. Argh! Super disapointed in my rowing yesterday. Time to get back on track.
39. Danielle Says: http://crossfitomaha.blogspot.com/2009/06/wednesday-090624.html?showComment=1245962024722#c9037463825799998985'> June 25, 2009 at 3:33 PM
40. ok so i hate rowing!! Which only means i need to do it more, and get better. 1st row was my best at 1:53, setting at 5. 2nd one i wanted to puke, had the setting on 7.5, third didnt feel sick except for my time of 2:06, on 4 (I think). last row went to 5.5 and did 2:04 or something. Anyway not greatest times. I would see the 1:50 mark go by and just get mad that i didnt make it...again and probably slowed down. I will get under 1:50 one sweet day!