Monday 090706

Ricky Frausto Filed Under:

WOD

4 rounds for time of:

400 meter run (2.5 minute cut-off, time left is rest)

30 Box Jumps, 20 inches (2 minute cut-off, time left is rest)

30 Push Press, 75/55 pounds (1.5 minute cut-off, time left is rest)

The goal of this workout is to be exercising for the least amount of time. You will write your name down on the whiteboard and by it the exact time it takes you for each movement of each round. The clock will be reset after each movement of each round.

You have approx. 2.5 minutes for the run, 2 minutes for the box jumps, and 1.5 minutes for the push press. Whatever time is left on the clock is then your rest period. If you do not complete the required amount of reps in the allotted time, you will move on to the next exercise, with no rest, and count the reps you did complete instead of how long it took you.

You must get your body completely under the bar (to support) for every rep of the push press.

Post your times for each exercise of each round to comments.

The Ranch, with newly paved workout area. This was all dirt last year. (pic courtesy of CrossFit.com)

Here is a glimpse of Dave Castro being interviewed, by Sevan, about programming for the Games... [wmv][mov]

Post thoughts to comments.

21 Responses to "Monday 090706"

1. paul Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246883397454#c4163623659566074979'> July 6, 2009 at 7:29 AM
2. 400m run
   3 rds
   7 SDHP (95)
   7 Thrusters (95)
   400
   5 SDHP
   5 Thrusters
   400
   3 SDHP
   3 Thrusters
   
   13:53
   
   Good WOD. Pushed pretty hard. 95# thrusters are feeling pretty light, which is an amazing feeling! Couldn't breathe, but considering you could actually see the humidity I'm not gonna beat myself up about it. Still, could've pushed a bit harder...
3. Eric C Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246883606590#c5807513835152174296'> July 6, 2009 at 7:33 AM
4. Wow, what an intense WOD! What a way to come off a 3 day weekend. (actually 4 day weekend for me) The morning group was busting their a**. I heard a lot of heavy breathing and grunting and a little whimpering (but that was from me). After talking to some of the guys, I'm not sure anyone even finished as Rx'd.
   I was 6 pushpresses short on the last round.
   
   Good job morning crew!
5. BC Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246887312276#c2378897397521314715'> July 6, 2009 at 8:35 AM
6. First of all let me just say that my easter basket is filled with nothing but sunshine and rainbows. OK then, moving on. I DNF'd this WOD. I was doing good and finishing each movement with time to spare until the 3rd round of push presses, that's when I fell off pace. I was able to make up my lost time on the last round of box jumps and actually started the last round of push presses on time but by then I was just gassed out and ended up 15 push presses short. Very tough WOD today, much harder than I anticipated. Nice job morning monsters, and good luck to the afternoon groups.
7. ZachR Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246890350755#c4713323015289258870'> July 6, 2009 at 9:25 AM
8. I did yesterday's WOD and finished 4 rounds in 20 minutes. I broke up each round into 5 minutes and used any extra time to rest before starting the next round.
   
   Great Job 6am crew! Today's WOD looked pretty rough. 30 Push Presses in 90 seconds is no joke.
9. Anonymous Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246890708447#c2231574275860405238'> July 6, 2009 at 9:31 AM
10. I DNF as prescribed. I got 28 push presses in 2nd round; was able to make up time on run and box jumps and ended up 15 push presses short of finishing all 4 rounds in total time allowed. This was a tough WOD; great job to everyone at 6:00 a.m.
    
    Shelley
11. Greg MO Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246891039190#c4862839622029415251'> July 6, 2009 at 9:37 AM
12. Nicole and I went for a 5 mile run yesterday morning and in the last mile I steped on a rock and rolled my ankle...just my luck!!!...thankfully its not that bad and i should be 100% by this weekend...so i made up somethin to kind of take it a little easy and try to maintain ROM in my ankle:
    
    For Technique:
    21-15-9
    OHS 132#
    Strict Pullups
    Push-ups
    
    took me around 16 minutes...
    
    Keep up the good work 6am!!!
13. Anonymous Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246910572695#c6927162394410837693'> July 6, 2009 at 3:02 PM
14. This work out was not fun, I was doing fine pacing my self so that I wouldn't gas out in the last rd of the push press (because that's what I fig was the tough one) and I actually finished the workout 2 second before time expired. Good job afternooners
15. Mel C Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246912436187#c3715248357458353151'> July 6, 2009 at 3:33 PM
16. Umm....DNF for Shelley and BChrist? Ok...I'm definitely not going to finish.
17. Donohoe Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246912472537#c5686484820540071204'> July 6, 2009 at 3:34 PM
18. Hello shinny happy people,
    yes that is the 6am ers we are an excitied bunch usually (not) I think it is more like the calm before the storm. Okay that was kinda stupid,but I digress.
    I finished all rounds except for th last push press round. I got f**kn lazy and could have finished it.
    This work out sucked and was a challenge for eveyone. The class did great today and everyone showed a lotta heart.
    Donohoe out...
19. Kelli Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246922887855#c494259927601864911'> July 6, 2009 at 6:28 PM
20. stopped today after round 2's run...need to get this shoulder thing taken care of. great job everyone at 4:30--saw a lot of heart and a lot of people pushin...
21. hannah eileen Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246924095351#c1847791079197334263'> July 6, 2009 at 6:48 PM
22. holy balls. that wod sucked. I wanted so badly to stay rx'd, but there was no chance with my shoulder and those damn presses. I stayed relatively on track thanks to box jumps and the run, but I can't press 30 times in 1.5 min more than once. great wod. dnf: 15 presses away. great job this morning! I didn't nap today in hopes to get back in tomorrow morning
23. Mel C Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246924673416#c1306279887882339857'> July 6, 2009 at 6:57 PM
24. OMG. Horrible. I mean I like tough workouts but shit. I did horrible. And I'm pissed about it. The end. I'm so tired I can't even type a full sentence until this one. HORRIBLE! I need to get back on the STRICT Zone and not do moderate zoning...good god.
25. Steve Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246926345377#c8703618818062828287'> July 6, 2009 at 7:25 PM
26. That one wiped me out.
27. Brandon Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246926792665#c5116750706239808580'> July 6, 2009 at 7:33 PM
28. Much worse than anticipated... frickin running. Good combination of movements and time domains today. I went 88lbs on the push-presses, instead of the 75lbs. I think me and JoeC. were thinking the same thing... FML! I completed the WOD... barely.
    
    Completed as Super RX'd :-)
    
    BrandonB
29. Joe C Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246928951150#c4108867282202474821'> July 6, 2009 at 8:09 PM
30. this was a pretty fun WOD. The run wasnt bad and the box jumps were pretty easy but the friggin push presses kicked my ass.
    i fineshed everything but PP. did the first round then got 27,25,27. idk i just pussed out, the couple extra pounds killed me and i took too much rest on it.
    o well. Great job 4:30!! its awesome to see so many pple bustin there ass at the same time!! see yall tomorrow :-)
31. Unknown Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246933886932#c892505727550555417'> July 6, 2009 at 9:31 PM
32. Rx'd with a total time of 12:24. This was tough! I almost puked 3 times! I left a nice crossfit angel on the floor after this one!!!
33. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246934992987#c1232376181031395093'> July 6, 2009 at 9:49 PM
34. I don't even wanna know what my cardiac rhythms were today! CARDIAC EXPLOSION!!!! but i love it... it's good for me! :)
    hey hey hey 4:30!!!
35. Anonymous Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246935396233#c5121762347977075260'> July 6, 2009 at 9:56 PM
36. This was a fun WOD :) Tough on the PP but fun nonetheless...
    
    I couldn't get the link to work on that journal article?
37. paul Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246935731416#c7920162550171685605'> July 6, 2009 at 10:02 PM
38. wish i had been there for this! I will have to try this sometime.
    
    my advice to anyone with a shoulder issue: ICE IT, give it some rest, and then ease off on the weight, but don't be afraid to use the shoulder in moderation. Who knows if you guys have what I had, but speaking for myself, I wish I had gotten serious about icing a year ago!
39. Danielle Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246938110228#c7183112864027548870'> July 6, 2009 at 10:41 PM
40. Don't even know what to say about that one. I DNF in time but after a quick rest finished my box jumps and pp....sucky
41. Mark Says: http://crossfitomaha.blogspot.com/2009/07/monday-090706.html?showComment=1246939024508#c632838558792586343'> July 6, 2009 at 10:57 PM
42. Wow... this one killed me. I went with 88 lbs on the push press so I could drop the weight. I think I went too hard on the first two rounds cause I hit a huge wall on the 3rd round run and couldn't catch my breath. I DNF, ugh....