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Monday 090727

Ricky Frausto Filed Under:

Football WOD
Strength:
Barbell Weighted Step-ups 12-12-12-12 reps (6 each leg)

*Use a box (or stack of plates) height that allows the top of your thigh to be parallel with the ground when it is flat on the box while the other foot is on the ground.
*Pair up with athletes of similar abilities and use racks.
*Rest 2 minutes between sets

MetCon:
3 rounds for time of:
1 Full Gasser (53 yards x 4 = 212 yards total)
12 Power Cleans, 185/120 pounds
6 Push Jerks, 185/120 pounds

Percentage Scale: 70 - 75% of 1RM Clean and Jerk

Post weights used for step ups and metcon time to comments.
















JoeC. and Brandon Berry resting during pushups the normal way. Mark Petersen inventing new ways to rest, I'm assuming.


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31 Responses to "Monday 090727"

  1. BC Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248698163953#c9062014590862230187'> July 27, 2009 at 7:36 AM
  2. Only got through 3 rounds of step ups w/ 110#. Then used 110# (71% of 1RM) for the metcon, finished in 11:07. Once again the alcohol and crappy diet from this past weekend had a major impact on me and I felt like crap. Uugh, no more. Nice job morning crew.
  3. paul Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248698313421#c5281166625946395064'> July 27, 2009 at 7:38 AM
  4. great work, 6am!

    I did step ups at 45, 88, 98, 98.

    then 132 for the metcon. ouch! 10:14.
  5. Addi Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248703809737#c5061216650849035018'> July 27, 2009 at 9:10 AM
  6. "No more?" Doubtful, BC... very doubtful.
  7. Greg MO Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248706155861#c3836129558378863831'> July 27, 2009 at 9:49 AM
  8. Step-ups= bar, 88, 98, 98

    WOD= 11:34 rxd

    geez this was heavy!
  9. Jess Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248715266176#c1142189422037957056'> July 27, 2009 at 12:21 PM
  10. LOL....no more that is till we celebrate our Bdays together in Aug. Addi, you missed the wonderful walk around the lake. ;-)

    Step-ups= bar, 43, 53, 53
    WOD= 10:18 training plates
    I should have pushed it and went heavier but second guessed myself, dang it. I have got to stop doing that.

    Great job 6am peeps!!!
  11. Jess Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248715466408#c7464728794763617840'> July 27, 2009 at 12:24 PM
  12. Oh and chocolate milk is now my new favorite after workout drink. Thanks for the info ricky!!! Yummmmm.
  13. andrew Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248715925132#c2149646214361901973'> July 27, 2009 at 12:32 PM
  14. Step-ups: 44, 88, 110, 110

    Metcon: 9:43 @ 110#
  15. Anonymous Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248721210931#c7880069781039252292'> July 27, 2009 at 2:00 PM
  16. FINALLY!!!!!! I DID A MUSCLE-UP!! YAY!!!!
    And as it was nicely pointed out to me, it only took 2 years of failed attempts.... Ha.

    9:19 with 97# for the WOD. Good job at noon. It was hot today!
  17. zj Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248724561157#c5499490239358014782'> July 27, 2009 at 2:56 PM
  18. Step-ups 53, 77, 87,110.
    WOD 7:46@132. Coulda,shoulda done at least 142 and thought I had 142 on until I started to write this and my brain apparently decided to turn on.
    I hate when I do that.
  19. zj Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248724640982#c2546039653325167630'> July 27, 2009 at 2:57 PM
  20. Nice job Ang!
    Two years isn't that long to learn one movement.
  21. Addi Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248725217504#c7840058695309067381'> July 27, 2009 at 3:06 PM
  22. Congratulations, Ang! That's awesome.

    I think 2 years for a muscle-up is pretty good... it *only* took me a year and a half to be able to do big-girl pushups in a WOD.
  23. paul Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248727749689#c2956264102473966717'> July 27, 2009 at 3:49 PM
  24. CONGRATS, ANG! That is awesome!!
  25. Jen S. Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248728572217#c476812463603817213'> July 27, 2009 at 4:02 PM
  26. YEAH Angela!!
    Step ups- 44,55,77,77
    9:44 for the WOD with 88lbs. I should have gone heavier. Nice work morning crew.
  27. linds Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248732890387#c8804160887648543227'> July 27, 2009 at 5:14 PM
  28. Congrats Ang!! It was a great muscle-up, I was her witness.
    Step-ups 45-65-70-70
    9:02 with 87#
    Nice work nooners!
  29. Anonymous Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248735860137#c5472401202045419421'> July 27, 2009 at 6:04 PM
  30. Congrats Ang on the muscle up!! That's awesome.

    I did 92# on the step ups and 92# on the metcon (73% of 1 RM)and finished in 8:50. This was a tough workout, but it felt good.

    Shelley

    Good job everyone at 4:30.
  31. Becky Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248737082575#c1286038382817596198'> July 27, 2009 at 6:24 PM
  32. Congrats Ang! I actually really liked today's workout! I should've gone a bit heavier on the step-ups, and need to work on my running. But I did 43, 53,53,53 for step-ups, and then 9:34 with 82#. I got a little heavier with today's workout so I'm very proud of that.
  33. Kelli Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248738909113#c7159404963046587589'> July 27, 2009 at 6:55 PM
  34. Yeah Ang! I did 33 53 77 93 for the step ups. 87# for the metcon and finished in 8:54. That is 73% of 1RM. I really liked this one. Right up my alley. :) Great job 5:30...everyone was working hard!
  35. Cari Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248742572062#c2859602605846326917'> July 27, 2009 at 7:56 PM
  36. Congrats Ang!!

    43, 53, 63, 77 on step ups. 73# for the metcon and 12:42 which was technically a dnf at 12 mins I think. Great job to everyone at 5:30!!
  37. Paula Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248742733537#c1829467604939302475'> July 27, 2009 at 7:58 PM
  38. Congrats Angela...awesome job!!! Well I WAS going to go to class tonite, but with only a total of 7 hrs of sleep fri/sat nite I took a nap after work and didn't wake up until 6:45! Looks like a fun workout- one I definitely would of liked. Hopefully do it on rest day!
  39. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248743573327#c1339238404967185749'> July 27, 2009 at 8:12 PM
  40. Finished in 7 something with 132, should have gone heavier. The wod was a lot of fun. I like the gassers except when I get close to the street and feel like I am going to roll my ankle down the curb. Nice job 4:30.
  41. Chad Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248743619096#c8917391123953950207'> July 27, 2009 at 8:13 PM
  42. 44,64,88,110 on the stepups. Used 120# (70%) on the metcon. Don't know my time. It was well past the cutoff. This one was brutal.
  43. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248743750483#c3538272623268429456'> July 27, 2009 at 8:15 PM
  44. ..and Great job Ang.
  45. Courtney B Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248747490962#c8285040179167056001'> July 27, 2009 at 9:18 PM
  46. Great Job Ang!!

    Step-up: 33, 53, 63 at John's advice I skiped the 4th set and after the WOD I was glad I did.

    WOD - 13.21 scaled to #53. It is great to be back in the gym even if it is just on a limited basis for a while.
  47. Addi Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248747612011#c6603862136727591521'> July 27, 2009 at 9:20 PM
  48. That's just stupid fast, Ben.

    33, 53, 77, 93 for step-ups... just because it was already written on the board. I don't like to make decisions. I could have gone heavier, but ... meh.

    Used 120# (79% - close enough) for the metcon - 9:36. I was definitely feeling a little sluggish on the gassers (maybe the ice cream sandwich and raisin bran I ate at 5:30?? oops.), but I liked this one a lot.
  49. Mel C Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248747910328#c797443011655077848'> July 27, 2009 at 9:25 PM
  50. Bahaha "stupid fast" I did 53# for all 4 step ups, then did the metcon in 9:09 at 82#. Ang! Good job! I've seen you work on those! Now...I just need to learn to get even the rhythm.

    P.S. Today was the FIRST time I beat Joe C in a workout. Eat it!
  51. Brandon Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248748290582#c3838864040777465730'> July 27, 2009 at 9:31 PM
  52. Today was tough, but fun. :-)

    As RX'd w/ 186lbs = 11:31

    BrandonB
  53. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248748457949#c352057334074508561'> July 27, 2009 at 9:34 PM
  54. Paula I will do it on the rest day with you! I miss today also and am so mad at myself! Worked Sun. night and it was pretty busy so by the time I got in bed after 9 a.m. I just couldn't pull myself out before I had to come back to work again tonight!

    Boo! Work is totally messing with my CF schedule! lol!

    I am getting back on the ball of motivation tomorrow... :)
  55. Addi Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248748920542#c4849578985183611533'> July 27, 2009 at 9:42 PM
  56. I should note that the ice cream sandwich was totally worth it. Delicious. The raisin bran, on the other hand, was decidedly unsatisfying. (But it kept me from eating the rest of the ice cream sandwiches. Which was definitely a looming possibility...)
  57. Danielle Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248754014524#c4019253045099746288'> July 27, 2009 at 11:06 PM
  58. Nice work ang!! I want to be up there next.
    WOD steps 33, 53, 77, 92, I think. Metcon: 11:25 with 77=73%.
  59. Teresa Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248787751511#c7380165824893788904'> July 28, 2009 at 8:29 AM
  60. Channeled my inner T.O. for this football workout!

    Metcon #67=73% in 8:50.
  61. Crystal Says: http://crossfitomaha.blogspot.com/2009/07/monday-090727.html?showComment=1248800470628#c7910251683510564788'> July 28, 2009 at 12:01 PM
  62. 13:06 w/77#. Toughest part was the push press. Anything overhead is always tough for me.

    For the step ups did 33,53,77 & 82

    Nice job 6:30. It was a little toasty in there but thanks to Danielle for giving Damian that misting fan!!
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