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Tuesday 090728

Ricky Frausto Filed Under:

WOD
Rest Day


















The CrossFit Omaha family would like to welcome the newest member to our clan, Gustave "Gus" Everett Johnson. Gus was born on July 19th at 10:18 in the morning.

We wish a speedy and safe recovery to Nicky Johnson. Congratulations to the whole Johnson family, including Zach, Nicky, Chloe, and Owen.
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CrossFit Omaha is also will also be celebrating its one year anniversary since opening its doors in the new gym. Danielle, Reba, Joe, Chris, Kylie, Jon, Amanda, and myself would like to invite everyone out to Chris's house on the lake Tuesday evening, August 11th, from 5 to 9.

We will be grilling out and doing some other fun stuff. Please join us in celebrating this huge milestone. More information to follow under the heading CrossFit Omaha Events, in the right-hand side column of this blog. Evening classes will be cancelled.

There are sign up sheets posted throughout the gym. Please R.S.V.P. as soon as possible.


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27 Responses to "Tuesday 090728"

  1. paul Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248783492122#c5888856753606421079'> July 28, 2009 at 7:18 AM
  2. way to smoke this workout, Ang! great work by all at 6am!

    this was the 2nd workout in my life during which i actually looked forward to the burpees because they were so much easier than the other movement!

    inspired by Ang's 2nd ever muscle up, i grabbed the rings to see how high a pullup i could do...and got my first ever STRICT muscle up!
  3. Addi Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248784110417#c6164452168735736239'> July 28, 2009 at 7:28 AM
  4. Congrats, Paul! Sad I missed it. Tried to come in at 6, but my keys are being hidden from me, I suspect, so it was a no-go this morning.
  5. BC Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248784990600#c6305102112926648264'> July 28, 2009 at 7:43 AM
  6. Did the bloody leg or black thigh or whatever it's called, 9:12 rx'd. Not cool. Nice job on the muscle ups Paul and Ang, happy birthday to Jen T and Alex and congrats to the Johnson clan!
  7. Cari Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248785560072#c4826077160352660740'> July 28, 2009 at 7:52 AM
  8. DNF w 2 sets of 3 left. Congrats on the muscle up Paul! Also, congrats to the Johnson's; Gus is adorable!
  9. Danielle Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248787800580#c5461708519288578836'> July 28, 2009 at 8:30 AM
  10. Congrats Joanhson family, what a cutie!!

    I think I am going to work on muscle ups today. Yeah I am making up my own WOD today :)
  11. paul Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248789077889#c8418639569212374026'> July 28, 2009 at 8:51 AM
  12. Thanks, guys--but Ang is the real champ. She destroyed this WOD.
  13. BigD Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248789757214#c7270552197107410426'> July 28, 2009 at 9:02 AM
  14. Congrats to the Johnson family! Sorry I couldn't be there this morning with my 6AM peeps, but I have good news. I did great on my PT test! The part I thought I would have issues with was the run and as of last week I was still running roughly a 15 minute mile and a half. I needed 14:24 to be in the good and I finished in 13:47. Granted, still not the greatest time, but considering I've only had a good two and a half months of training in, I'm happy with it! Easily smoked my pushups and situps and I lost an inch and a half on my waist from last year. So I want to thank all the coaches and all my fellow crossfitters that help put a swift kick in my shorts when I feel like quitting during a WOD.
    Not sure if I ever told you folks this, but since I've been in Nebraska, I haven't had a very structured PT program since I'm not in an actual squadron on base. Me and the other 4 active duty folks in my Joint Test group just do our own thing and my own PT wasn't cutting it. It was so bad that in May I found myself not fitting into my Air Force blues. This pissed me off to the point that I needed to find something to get me back in shape. Thank God I found CrossFit Omaha. Thanks to all you guys I'm in better shape now than I've been in years. And I intend on keeping the improvements going. Seeing what the folks who competed in the regional and world games this year did, I intend on pushing myself every day in hopes of being on the Affiliate Cup team next year. And I hope eveyone else does the exact same. See you guys in the morning!
  15. Mel C Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248791074252#c6847506903333888680'> July 28, 2009 at 9:24 AM
  16. We should stop congratulating Ang on smoking workouts! She does this quite frequently...oh wait...every time! JK Ang, but you really are a freak of nature when it comes to workouts! You fly through them! What is your secret?!?!
  17. Gdawg Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248793254241#c8513186129142960104'> July 28, 2009 at 10:00 AM
  18. CONGRATS ZACH AND FAMILY!!!!
  19. kenny t Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248799347816#c5097134931644465777'> July 28, 2009 at 11:42 AM
  20. did yesterdays wod with amanda coaching. she encouraged me to use more weight than i would have chosen. although its never pretty, i made it through, 10:40ish. thanks for the support. i had way too much fun at my reunion weekend and felt it right away!
  21. Danielle Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248805591394#c7488451704295023885'> July 28, 2009 at 1:26 PM
  22. Attention all CFO memebers!! Who wants a pool table?? Jon Baker and I have a pool table in the basement that we want to give away. Call if you are interested 981-0369. I dont have all dimensions now but can get them. The table is free but the hauling out is own your own...it is heavy, but i am sure some of CFO people would help move it.

    Thanks
  23. Joe C Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248807319875#c8037519008202950027'> July 28, 2009 at 1:55 PM
  24. I WANT IT
  25. Joe C Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248807338112#c7467678130685375864'> July 28, 2009 at 1:55 PM
  26. o wait i live in a dorm :-(
  27. Kelli Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248821674305#c1571499903127359590'> July 28, 2009 at 5:54 PM
  28. hmmmm...wonder if it will fit into my basement door...or down the stairs...
  29. Anonymous Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248822068503#c1211515096992616019'> July 28, 2009 at 6:01 PM
  30. I did the "tire flip" workout and finished in 4:37. My lungs were burning when finished. After resting a bit, I did 18 doubleunders which is a record for me!! Great job everyone!

    Shelley
  31. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248822200768#c5155836767126153994'> July 28, 2009 at 6:03 PM
  32. 8:02 on the brutal rest day WOD! I do love me some burpees! Tire flips were sweeeet!!!! I preferred the smaller tire to the big boy! But it was fun - hope we can do those more often in metcons!

    But Ricky was right.... you can't breathe on the Ball Clean-Slammers!

    Awesome sweat produced today 4:30!
  33. Mel C Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248823238207#c3507521056203081442'> July 28, 2009 at 6:20 PM
  34. Shakey Leg was correct! Good lord I couldn't get the BCJBS or whatever in a rythm! And I loved doing tire flips for the first time! Dirty...but fun!
  35. BC Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248823596207#c5484946457235554584'> July 28, 2009 at 6:26 PM
  36. Tire flips??? TIRE FLIPS?!? Does this mean someone "found" a tire for the gym? Sweet!!!!!!!!!
  37. Addi Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248828690462#c8920268155648194541'> July 28, 2009 at 7:51 PM
  38. Super-fun team version of Bloody Lung (I prefer the more macabre version of the name, not surprisingly)... Rope climbs actually didn't destroy my legs like I thought they would. Maybe because I can actually use my arms for them now??? I'm not even that mad at Ricky for throwing the win, because that was an exciting finish, and also because... I got a muscle-up! And then another. And then Jordan got one. NIce. Lindsey, you ARE the lucky charm. We need to bring in a mirror so you can watch you, and then you'll get it for sure.
  39. BigD Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248829099616#c8827094057160757314'> July 28, 2009 at 7:58 PM
  40. Tire flips? I missed out on tire flips?! Damnit! If the gym needs some, someone told me the recycle plant down 60th between Q and Harrison has a bunch of HUGE tractor tires and since it's a recylce center they don't charge? Anyone up to check if it's true?
  41. Paula Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248829790562#c5767434669696900515'> July 28, 2009 at 8:09 PM
  42. 9:41- I got the "black lung" and the "shakey legs"!! Tried out the tire flip- fun times- looking forward to future workouts the tires! Good job Jen S. and Crystal on tryin the muscle ups!
  43. Crystal Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248831198484#c7543792275764201965'> July 28, 2009 at 8:33 PM
  44. 8:32. Was on the 1st round on the 3's when time was called. Rested the 2 min & finished. So close! My legs were dying! Great job everyone. Congrats on those who got muscle ups!
  45. Jess Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248832414400#c8664461549294058118'> July 28, 2009 at 8:53 PM
  46. Boy these rest days are brutal. 10:38!!! Great job 6am peeps.
  47. Gdawg Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248832757376#c2790263604079437418'> July 28, 2009 at 8:59 PM
  48. This comment has been removed by the author.
  49. Kelli Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248832826806#c4310677060805729326'> July 28, 2009 at 9:00 PM
  50. ouch. that really hurt my legs. 10:40. was on the 2nd round of ballcleanjumpingballslams when time was called and rested 2 minutes. there was a moment - think it was the first round of threes when my legs hurt so bad it dropped me to the floor. shaky leg is a very appropriate nickname.
  51. paul Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248834846033#c3472424219654109554'> July 28, 2009 at 9:34 PM
  52. CONGRATS, ADDI!!
  53. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/07/tuesday-090728.html?showComment=1248836378630#c6831848915414052645'> July 28, 2009 at 9:59 PM
  54. I wanna climb the ropes!!!!!
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