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Friday 090731

Ricky Frausto Filed Under:

WOD
10 rounds for time of:
15 Air Squats
200 meter run (orange line to flagpole to orange line)
5 Dead-lifts @ 275/185

Percentage range: 57.5 - 62.5%

If you think this weight is too light, then too bad. Prove to Joe and I the next time we dead-lift for strength that you are capable of moving heavier weights. If the weight is light, take less rest breaks and finish faster. Get to a point where you think that your heart is going to leap out of your chest.

I want strength days to become important to you.

Post dead-lift weight and final time to comments.
















Kelli Lambert, our very own in-season power-lifter, off-season bad-ass crossfitter. Whether you hate running or not, you are an inspiration to all of us. Strong!!!!!!!!!!!!!!!!
____________________________________

You guys have all been waiting for what August holds. Everyone of you has read the blog and assumed what the next month holds. I think this is a great time for a lot of you to grow and renew your motivation and passion for CrossFit. The daily WOD is ever-changing and never boring but the daily grind is hard to ignore. Hopefully this small change helps you broaden your horizons and opens your eyes to the wide variety of effective fitness development.

Click on the link below to find out about August's programming.



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22 Responses to "Friday 090731"

  1. Brandon Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249040666746#c595082754263627104'> July 31, 2009 at 6:44 AM
  2. I'm so pissed I'm going to miss this WOD... I'm headed to KC this weekend ladies and gents. See you all next week. :-)

    BrandonB
  3. Brandon Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249040931970#c4991181321226559043'> July 31, 2009 at 6:48 AM
  4. By the way Ricky, I think the affiliates that you picked are totally legit on their programming. I'm really excited to see what this month brings... I'm just sayin... :-)

    BrandonB
  5. Anonymous Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249043846038#c8184320714561404593'> July 31, 2009 at 7:37 AM
  6. Finished in 19:51 Rx'd. This was a tough workout. Great job 6 a.m.!!

    Shelley
  7. Cari Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249044567771#c8790384485040654676'> July 31, 2009 at 7:49 AM
  8. 153# deadlifts and 7 rounds+15 squats ... need to get faster at running. I'll check out the affiliate blogs today at work and I'm looking forward to August! Going to try to come consistently at 6am for the month. Have a great weekend!!
  9. BC Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249044945544#c8601025803388986664'> July 31, 2009 at 7:55 AM
  10. DNF, 9 rounds @ 203#. This was definitely harder than I anticipated. Nice job 6am. We are off on our Griswold Family Vacation so we'll see everyone again on Wednesday, looking forward to seeing what Front Range has to offer.
  11. Greg MO Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249051073130#c868589603791948281'> July 31, 2009 at 9:37 AM
  12. 16:20 rxd

    Did my best 2 not break up sets or take rest between exercises...runs could've been a bit faster but i think i did aight considering its day 5 in a row, now outtie 5000 fo the wkend...

    Great idea 2 try other affiliates programming...I like the fact that we at least admit it and/or give credit when we do, so many other shit affiliates just copy the main site or others and pawn their programming off as their own...6am drew Front Range and they are probably the most similar to us programming wise that ive seen so this shouldn't be 2 big of a change...

    Great work 6amers!!! Evry1 bustd butt this morn!!!
  13. paul Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249051391666#c4638958757153863671'> July 31, 2009 at 9:43 AM
  14. OUCH!! DNF. in the words of Short Round: "not very funny."

    8 full rounds.
  15. Kelli Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249055604911#c9115746099832887771'> July 31, 2009 at 10:53 AM
  16. awww shucks :) thanks! I'll do my best this afternoon with the runs...200m are much nicer for me...even if I have to do 10 of them!!!
    I'll do my best to be consistent...but honestly, if I am at different class times, it wouldn't be to pick the easier workout...it would be bc it is the one time that works...my August schedule is gonna get crazy at the end.
  17. Jess Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249057593748#c2626676159917956932'> July 31, 2009 at 11:26 AM
  18. A big fat DNF!!! Grrrrr. 8 rounds @ 99#. This WOD was tough. Great job 6am peeps. See y'all next week when we get back from vacay. :)
  19. Steve Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249058183350#c4390025897477321649'> July 31, 2009 at 11:36 AM
  20. This comment has been removed by the author.
  21. Steve Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249058301653#c9137628303877472836'> July 31, 2009 at 11:38 AM
  22. I was hoping August would be more distance runs.

    Embrace the slowtwitch.
  23. Unknown Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249060798102#c8495174579628112285'> July 31, 2009 at 12:19 PM
  24. Couldn't make it in so I did a 1 mile run and a quick wod. Fsc thrusters with 35 lb dumbells, pushups and knees to elbows 15-12-9. Pretty decent workout
  25. BigD Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249062492332#c4170802792907045443'> July 31, 2009 at 12:48 PM
  26. August sounds like it's going to be a blast! Looking forward to sweating it out at 6AM! Been sick as a dog the last few days so see everyone Monday!
  27. Kelli Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249066292658#c8133517950277203002'> July 31, 2009 at 1:51 PM
  28. DNF - 7 rounds + 15 sq + run. 153#. BUT! and this is a big one for me...I didn't stop on the runs. That was my challenge...even tho Ricky said the challenge was to not break up the DL...
  29. Gina Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249067293582#c1160019225202162038'> July 31, 2009 at 2:08 PM
  30. DNF- 6 completed rounds, used 143#, running, ugh.
  31. andrew Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249079081394#c7684307400240488271'> July 31, 2009 at 5:24 PM
  32. 19:47 @ 200#
  33. Eric C Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249080173659#c8870767436230667595'> July 31, 2009 at 5:42 PM
  34. 19:30 'as scaled Rx'd' (155# deadlifts)That was 57% 1RM. Back is KILLING from (1. squat/clean/thrusters last Thursday 2. Driving 650 miles on Friday 3. Sleeping in a camper for 7 days 4. Driving another 650 miles yesterday). Yeah, yeah I whine like a little bitch.

    Excited to do some CFFR WODs.
  35. ZachR Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249080565156#c5119605835934269195'> July 31, 2009 at 5:49 PM
  36. 19:11 Rx'd

    Tried to keep up with Ang which only lasted the first 3 rounds. Good work 4pm class.
  37. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249081231328#c2505422512835156569'> July 31, 2009 at 6:00 PM
  38. Did 58% of 1 rep max for DL of 104#.
    Finished @ 19:56.
    It was sure hot running out in the high noon sun but thank goodness it was only 200 m! This was a tough one so I am just glad I made it before the cut off!
    Have a good weekend!!! ;)
  39. Mark Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249083797836#c435535495712060059'> July 31, 2009 at 6:43 PM
  40. DNF with 274# - finished 9 rounds and was in the middle of the last run when time ran out. Those runs we killer and I had a hard time keeping up with my breath.
  41. Crystal Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249084731784#c8256519761610850766'> July 31, 2009 at 6:58 PM
  42. 19:50 (154#)

    Awesome job 6pm! This was a great WOD. Looking forward to August & seeing the different WOD's everyone will be doing. Hope everyone has a great weekend.
  43. Anonymous Says: http://crossfitomaha.blogspot.com/2009/07/friday-090731.html?showComment=1249085868412#c7586950647990305104'> July 31, 2009 at 7:17 PM
  44. 17:30 at my 62% which was 176# but I intended to do 185# and Zachr tried to make me look bad and told me that blues and greens on a guy bar is 186 so that's what I used..... Liar!
    This one was tough and my DL's and squats looked pretty bad. I just wanted to get done though.
    Great job at 4 today!

    Looking forward to what Front Range is gonna throw at us....
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