Tuesday 090602

Ricky Frausto Filed Under:

WOD

Pick Your Poison 

Choice #1

5 rounds of:

5 Push Press @ 185#/125#

400 meter run

Choice #2

7 rounds of:

5 Push Press @ 135#/88#

300 meter run

Choice #3

200 meter run, then

9 rounds of: 

5 Push Press @ 103#/65#

200 meter run

All workouts cover basically the same amount of work. Choice #3 will begin and end with a run for a total of ten 200's. This gives you an opportunity to choose which workout will get you done faster. An experiment of sorts.

Post what choice you made and how long it took you to do it to comments.

Lindsey Vanderwert. Vital to the push press is a good rack position or the ability to keep the elbows high throughout the dip and drive portions of the movement.

18 Responses to "Tuesday 090602"

1. paul Says: http://crossfitomaha.blogspot.com/2009/06/wod-pick-your-poison-choice-1-5-rounds.html?showComment=1243945232093#c420334632708463157'> June 2, 2009 at 7:20 AM
2. Awesome job, 6am! it's good to be back. No slacking when i'm with you folks!
   
   I did #3: 6:15.
3. Greg Says: http://crossfitomaha.blogspot.com/2009/06/wod-pick-your-poison-choice-1-5-rounds.html?showComment=1243945567375#c130657872741681556'> June 2, 2009 at 7:26 AM
4. Great Job 6am.
   
   Awesome performance Gina - only one to do #2 this morning and finished in great time.
   
   #3 15:01 = DNF after 4 rds dropped weight to 93# and only got 3 more
5. Gina Says: http://crossfitomaha.blogspot.com/2009/06/wod-pick-your-poison-choice-1-5-rounds.html?showComment=1243950101917#c8075430546550425788'> June 2, 2009 at 8:41 AM
6. Great group this morning.
   I did #2-88lbs: 6:20 Because of the rain, we did DU's instead of running, so I did tuck jumps.
7. Greg MO Says: http://crossfitomaha.blogspot.com/2009/06/wod-pick-your-poison-choice-1-5-rounds.html?showComment=1243957996020#c6525501957611455875'> June 2, 2009 at 10:53 AM
8. 5RM DL= #375
   CFfootball WOD= 8:15 rxd
   
   did'nt want 2 push it 2 much with DL just so i had something left for the wod, but i don't think i could've gotten much heavier neway...The wod was tuff, as always upper body strength is an issue for me, especially overhead...
   
   Nice job 6am!!!
9. ZachR Says: http://crossfitomaha.blogspot.com/2009/06/wod-pick-your-poison-choice-1-5-rounds.html?showComment=1243963428330#c1875569486947282089'> June 2, 2009 at 12:23 PM
10. 5RM DL = 352# (pr)
    CFFB WOD = 7:36 Rxd
    
    This is a 12# PR on my 5RM deadlift and my goal was 350 so I am very happy with that. I really enjoyed the WOD this morning and am getting better at chest to bar pullups
11. Jill Says: http://crossfitomaha.blogspot.com/2009/06/wod-pick-your-poison-choice-1-5-rounds.html?showComment=1243971791336#c3429905489115004582'> June 2, 2009 at 2:43 PM
12. Hey ya'll!
    
    I just wanted to thank everyone for all your help this past Saturday! You guys are all so great! I ended up with a broken collar bone, torn LCL and cartilage, sprained ACL and PCL, and a small partial bone fracture in my knee. So basically I'm a mess :) but everything will be okay. I'll be having surgery Thursday for my knee, but as soon as I can start to walk or use crutches I'll have to stop by the gym and say hello! I miss CFO already! So thanks again, and keep in mind for any future WODs to try and not be a klutz like me! :)
    
    take care,
    Jill
13. Jordan Says: http://crossfitomaha.blogspot.com/2009/06/wod-pick-your-poison-choice-1-5-rounds.html?showComment=1243972262671#c1773065331323454988'> June 2, 2009 at 2:51 PM
14. I'm sorry to hear of all your damage Jill, If it makes you feel better your 3 partners ran it in your place and finished with a great time. 16:38 I believe. Hope you recover soon.
15. Addi Says: http://crossfitomaha.blogspot.com/2009/06/wod-pick-your-poison-choice-1-5-rounds.html?showComment=1243973105694#c1991736099766170534'> June 2, 2009 at 3:05 PM
16. Saw this linked from CFNYC's page (she always posts links to good articles)... Short, but powerful.
    
    http://www.crossfitinvictus.com/blog/2009/05/monday-june-1-2009/
17. Jen F Says: http://crossfitomaha.blogspot.com/2009/06/wod-pick-your-poison-choice-1-5-rounds.html?showComment=1243990523290#c1910377185268079394'> June 2, 2009 at 7:55 PM
18. 16:05 Option #3. My shoulders and almost every other part of my body are still screaming from yesterdays WOD ("Erin" I think).
19. BC Says: http://crossfitomaha.blogspot.com/2009/06/wod-pick-your-poison-choice-1-5-rounds.html?showComment=1243993529529#c8903907555436356284'> June 2, 2009 at 8:45 PM
20. Option 3, 9:35 rx'd. Nice job morning crew.
21. Chad Says: http://crossfitomaha.blogspot.com/2009/06/wod-pick-your-poison-choice-1-5-rounds.html?showComment=1243993754545#c282383312559242108'> June 2, 2009 at 8:49 PM
22. #3 DNF. I did 8 rounds in 19:38 took a break and did #9. Thanks to Joe C for running #8 with me and Brandon for doing round #9 with me. You guys are awesome.
23. Anonymous Says: http://crossfitomaha.blogspot.com/2009/06/wod-pick-your-poison-choice-1-5-rounds.html?showComment=1243993852363#c2547220796209167705'> June 2, 2009 at 8:50 PM
24. Saw alot of new faces working hard today :) good stuff!!!
    
    I've done over 300 pushups in the past 3 days now...uggg...I need a rest day I think. Stacy made me 5 rep DL 242lbs - that sucked.
    
    So tomorrow hope to head to a driving range to practice my swing for the "Supersonic Ostronic Golf Jam" to be renamed....???
    
    "Shake yo money maker Baker"??? haha!
25. Joe C Says: http://crossfitomaha.blogspot.com/2009/06/wod-pick-your-poison-choice-1-5-rounds.html?showComment=1243998547284#c4922079913269189116'> June 2, 2009 at 10:09 PM
26. did WOD #2 14:46 the push presses were easy but the run sucked haha really slowed me down. Great job 5:30! :-)
27. Mark Says: http://crossfitomaha.blogspot.com/2009/06/wod-pick-your-poison-choice-1-5-rounds.html?showComment=1243998679606#c6339041856546039762'> June 2, 2009 at 10:11 PM
28. 5 rep max deadlift: 372 (PR)
    CFFB WOD: 8:52 Rx'd
    
    I am very happy about my deadlift although all form went out the window after the first rep on the 372. The push jerks got tough and I missed a couple the last two rounds.
    
    It was awesome working out with you yesterday and today Zack.
29. zj Says: http://crossfitomaha.blogspot.com/2009/06/wod-pick-your-poison-choice-1-5-rounds.html?showComment=1243999025054#c1432124493551361029'> June 2, 2009 at 10:17 PM
30. Deads 340 PR
    Football 12:?? late something
    
    Glad to get a PR today. Form on the football WOD might have been terrible.
    
    Thanks for the encouragement Mark and good working out with you. We'll have to work on that sports-bra day!
31. kahrs Says: http://crossfitomaha.blogspot.com/2009/06/wod-pick-your-poison-choice-1-5-rounds.html?showComment=1244000783590#c2871108840732624696'> June 2, 2009 at 10:46 PM
32. CFO Workout 14:49, push press felt solid, should have went harder on the run, a little upset about that. Was a good one though. Great Job everyone at 6:30.
33. kahrs Says: http://crossfitomaha.blogspot.com/2009/06/wod-pick-your-poison-choice-1-5-rounds.html?showComment=1244000785621#c3260570805006751751'> June 2, 2009 at 10:46 PM
34. This comment has been removed by the author.
35. Addi Says: http://crossfitomaha.blogspot.com/2009/06/wod-pick-your-poison-choice-1-5-rounds.html?showComment=1244034746414#c7637114998095000398'> June 3, 2009 at 8:12 AM
36. 5RM DL = 264#
    CFFB WOD = 13:2something? Rxd
    
    Way to kill that 242, Stacie and Reba. Your next 1RMs are going to be BIG.
    
    264# was heavy, but it felt okay. I probably should have listened to Brandon and done 275, but I didn't want to kill my lower back before jerks.
    
    Not surprisingly, the limiting factor during the WOD was pushups. I was keeping up okay until those got tough in the 3rd round. After that, I was just pushing to not get lapped. Neil lapped me for sure, but I managed to just barely not get lapped by Stacie and Reba.