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Friday 090717

Ricky Frausto Filed Under:

WOD
"DT"
Five rounds for time of:
Dead-lift, 12 reps
Hang Power Clean, 9 reps
Push Jerk, 6 reps

Prescribed weights are 155 for the gents and 105 for dolls.

Percentage range is 45 to 55% of Clean and Jerk.

The cut-off is 15 minutes. At the cut-off time, your workout is done. You may not finish it. This is an opportunity to test your ability to scale correctly. You have a range of 10%.

The workout should be hard to finish but not light enough where you finish in too fast a time. The optimal workout completion range is between 8 and 12 minutes.
  • Below 8 minutes and the weight was too light and workout too easy.
  • Between 8 and 12 minutes, the weight is good, the intensity was good, equals super hard workout and super effective results.
  • Above 12 minutes but below 15 minutes is on the verge of the weight being too heavy and too many rest breaks, causing you to dig deep mentally to try and finish. The workout is almost too hard and its effectiveness is somewhat diluted.
  • Above 15 minutes equals too much weight which causes too much breakdown in form which causes too much rest. The workout is DNF because of too much rest.
Post weight used and workout time to comments.


















Teammates helping each other through a workout. They stuck by each other through the end in order to help motivate one another and to help each other through the rough terrain.

Your goal for the rest of this and the upcoming week is to find a person in the gym during your class time that you feel is around your caliber. Your mission is to help push and motivate your partner through workouts faster. Can you help each other get through a workout faster than you normally would?

Post thoughts throughout the week.


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22 Responses to "Friday 090717"

  1. Jen Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247831738917#c868681185469448488'> July 17, 2009 at 6:55 AM
  2. I always try to pair up with Greg Mo. because doing so is very motivating for me. He gives it his all on every WOD. His willingness to go deep into the red, shows me what is possible, once we overcome our mental blocks.

    Jeff S
  3. Jess Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247833500733#c3876655875530574633'> July 17, 2009 at 7:25 AM
  4. 9:30 @ 53 for this WOD. Something finally clicked today on techinque with the cleans and push jerk. I was def tired towards the end but didn't seem to struggle near as bad to get the weight up. Thanks Ricky for the helpful instructions and telling us the most efficient places to rest during the WOD. I can't always say my brain is functioning at it's prime that early in the am to figure that out on my own. :-) Great job 6am peeps.
  5. k ludemann Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247834084707#c7571133019952082698'> July 17, 2009 at 7:34 AM
  6. i got a text from a friend last night that they saw a crossfit commercial and thought of me. then, they saw me! where can i see this- and why would you put me doing burpees?? good god, you know have i look i'm going to die when doing those! anyway, miss you all, life is good out here, but i'm getting ready to head back to the midwest. good luck with jd to all!
  7. Greg MO Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247839889600#c5561701578240624270'> July 17, 2009 at 9:11 AM
  8. Trip finaly catchin up 2 me...started feelin crapy yesterday and now i have a sore throat...but...stil proly gona make it in 2nite, DT is 2 good 2 miss...

    on another note:
    check out this comparison article, prety funy how all these "strength" sports r compared-

    http://www.tmuscle.com/free_online_article/sex_news_sports_funny_grok/battle_of_the_strength_sports
  9. Greg MO Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247839964433#c4921077609635254965'> July 17, 2009 at 9:12 AM
  10. thanks Jeff!!! u da man!!!
  11. Greg MO Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247840045189#c643138039877063524'> July 17, 2009 at 9:14 AM
  12. This comment has been removed by the author.
  13. Greg MO Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247840147555#c5243383697964406924'> July 17, 2009 at 9:15 AM
  14. ok it doesn't seem 2 b posting corectly so go to www.tmuscle.com and click the article "Battle of the Strength Sports"
  15. Anonymous Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247847622224#c8367441461089135482'> July 17, 2009 at 11:20 AM
  16. Completed in 10:39 at 68#. I felt like my form was much better on the hang cleans so that was a bonus. Great job to everyone this morning.

    Shelley
  17. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247855205060#c81396549360401822'> July 17, 2009 at 1:26 PM
  18. My arms feel like the HULK!

    Did 55% for wt of 53# rx'd and time of 9:20. I am pretty happy with this considering the weight felt perfect it was just the grip and holding on to the bar that slowed me down - because my arms were about to EXPLODE! I rested at the times Ricky suggested and that helped me move along faster as well... Great class show up today nooners! That was fun! :)

    Good-bye also to Cole!!! You are an inspiring Crossfitter and it was good to meet you! Hope you come back to visit again!

    Everybody have a good weekend now!! :)
  19. Chad Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247859297518#c2072381001388873547'> July 17, 2009 at 2:34 PM
  20. 55% at 98# in 11:53. I really liked this one. Thanks for the talk relating to horsepower Ricky. I've been going about this the wrong way for a while now.
  21. BC Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247864355238#c3226409534600198533'> July 17, 2009 at 3:59 PM
  22. 9:33 @ 88#. Like a lot of people I walked into this thinking I was going to use a heavier weight than what I actually ended up using. Since my C&J 1RM is 154# I figured I could do this in the 110-120# range, but after listening to Ricky's great pep-talk/lecture I decided to "check my ego" and go down to 88# (just over 55%), which definitely proved to be the right decision. This WOD really stressed how important our 1RM's are, esp when trying to find that perfect balance of weight & effort. If I had gone with my original weights I doubt I would've finished in time, and I definitely feel this was much more beneficial for me, the intensity was high and my form/technique were good. Thanks Ricky & Joe, and nice job nooners. CrossFit Omaha - forging elite fitness, and killer tans.
  23. BigD Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247865676754#c9145230717570963484'> July 17, 2009 at 4:21 PM
  24. 9:48 with 88# this morning. Thank you Ricky for helping with the form on the cleans. Like Jess, something finally clicked and by keeping my arms straight and the bottom and doing one hell of dip/shrug, then next thing I knew the weight was under my chin. Can't wait to max out on these again to see what I can get. Great job 6AMers!
  25. paul Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247865900752#c2282187624732337756'> July 17, 2009 at 4:25 PM
  26. yeah, man, grip was definitely the limiting factor on this. especially with no chalk. on the other hand, it was pretty fun to do this in a box gym (wash U's equivalent of HPER).

    14:37 with 135. felt great overall. can't wait to be able to do this with 155 someday!
  27. Paula Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247871129247#c3565640735041090714'> July 17, 2009 at 5:52 PM
  28. Did 50% at 53# in 7:5?- Holy moly my forearms were killing me!! Well, Sara F. and I fly out to Vegas tomorrow am and come back weds eve. for a little R&R and maybe a few cool ones, Ha! Ha! Love the new 4:00 class time. Have a great week!!!
  29. ZachR Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247873513748#c7243401756358596995'> July 17, 2009 at 6:31 PM
  30. 52% at 132# in 7:05

    I really enjoyed this workout especially at less weight than Rx'd. Good work everyone at 5pm today.
  31. Jenni Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247873787279#c799336937962776694'> July 17, 2009 at 6:36 PM
  32. Used 53#. I am so incredibly sore today but am glad I came in. It actually feels like I worked out some of the soreness. Wait until tomorrow morning :) My time was either 8:47 or 9:47... I don't remember.
  33. Addi Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247876568134#c1099689094659793477'> July 17, 2009 at 7:22 PM
  34. 6:55 with 88# (just over 55%)... I know my HPC form was CRAP (I want a pretty shrug like Rita's!), but I did somehow manage to catch ZachR, so it all works out in the end. :) Definitely should have gone heavier - I think that would have forced better form out of me.

    Not a particularly satisfying day, but I work all weekend so next week I should be fresh and ready to start pushing again. Time to get those muscle-ups, Reba!
  35. Greg MO Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247877695777#c8158998679565797707'> July 17, 2009 at 7:41 PM
  36. so i PRd on this by almost 2 min!...cause Joe tricked me on the time and that rest technique on reps 11 & 9 workd like a charm

    7:58 rxd
  37. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247877705787#c3588805544000591770'> July 17, 2009 at 7:41 PM
  38. 6:23, 88 pounds. Apparently it was too light. Lats still feel trashed from Wednesday's pullups. For motivation I always look to Joe C. He is always able to get me through workouts faster. We either race or he helps motivate me on heavy days when he almost always blows me away unless there is running involved. Great job 5pm ers especially Addi moving the same weight that I did.
  39. Jen S. Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247879104400#c3384608390353298524'> July 17, 2009 at 8:05 PM
  40. 7:54, 63lbs with 3 extra push jerks. I should have gone heavier. Overall felt great. Its nice to be back after a week and a half off due to another crappy grandma like back injury.
  41. Addi Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247884272765#c8060552328867034292'> July 17, 2009 at 9:31 PM
  42. You let Greg go RX'd?! Shenanigans.

    Nice work on the PR, Greg!
  43. Cari Says: http://crossfitomaha.blogspot.com/2009/07/friday-090717.html?showComment=1247888752785#c5690349681070420755'> July 17, 2009 at 10:45 PM
  44. 53# (about 55%) ... 9:25; rested after reps 11 and 8 every round and worked really well.
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