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Wednesday 090729

Ricky Frausto Filed Under:

WOD
"Franabel"
5 Rounds of:
6 Power Snatch, 132/93
9 CTB Pull-ups

Two benchmarks, Fran and Isabel, combined to produce a potent metcon.

Weights allowed for scaling, will be as follows:
Men - 120 / 110 / 98 / 88 (newbies: 64)
Gals - 87 / 77 / 63 / 53 (newbies: empty barbell)

Post time to comments.

















Fight Gone Bad IV is coming to a CrossFit affiliate near you.

The date is September 26th. The cause is to help raise funds for Athletes for a Cure and prostate cancer and the Wounded Warriors Project. We are looking to raise money for these two special foundations as well as get as many people from the gym together to go through one of the most brutal workouts that CrossFit has to offer.

If you would like to sign up for a personal page please click on this LINK and follow the prompts on the right hand side of the webpage in order to create a personal donation page that is associated with CrossFit Omaha. If you do not want to create a personal donation page, you can just donate to the page I have already created. Both of these can found on the link above.

There are regions now that were created to find the best affiliate donor in each region, ours being the Rocky Mountain region. There is also a national donor contest to find the best overall affiliate in the world. All rules for this contest can be found on the link above.

Lets see what this gym can do for prostate cancer and wounded veterans.



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26 Responses to "Wednesday 090729"

  1. Jess Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248870338895#c6886073269590584201'> July 29, 2009 at 7:25 AM
  2. 11:38 44#, ok yet another thing to add to my list of "things to work on"....snatches. Thanks to Jon and Ricky for all the help. One plus today is that I didn't rip my hands back open on the pu's. Great job 6am peeps.

    Happy B-Day Addi!!! ;-)
  3. Brandon Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248871138232#c7624252699879631366'> July 29, 2009 at 7:38 AM
  4. Hit the 6AM class this morning. It was nice seeing all of you that I normally don't get to workout with! This was a beast of a WOD! :-)

    As RX'd = 8:54

    BrandonB
  5. paul Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248871458810#c7543757443413396596'> July 29, 2009 at 7:44 AM
  6. Happy birthday, Addi! Didn't realize it was your birthday.

    11:31 with 110#. pullups felt great. Snatches still need a lot of work. The weight wasn't bad, but i missed a lot of reps for some reason. I think i need to work on the timing of the 2nd pull.

    great work by all at 6am. it's inspiring to work out with you folks.
  7. Addi Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248872972380#c3710411402115581381'> July 29, 2009 at 8:09 AM
  8. 11:38 with 88#.

    Had 93# set up and ready to go, but I had missed a few in the warm-up, and just wasn't feeling the technique today. Went back down to 88#, and I'm glad I did, because I still missed a couple in the 3rd and 4th rounds.

    Did pullups mostly in 3s, which worked well. Only had to break them up further a couple times in the middle, and then at the very end.
  9. BigD Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248875732521#c3422620057096684446'> July 29, 2009 at 8:55 AM
  10. 11:23 with 110#. Wish I would have tried heavier but still felt good and really tried to work the form so I wouldn't hurt myself. CTB pullups ain't no joke. Had to break them up into 2's for the majority but only took a second or two regain my bearings before jumping back up. Great job 6AM! And sorry for bleeding on your bar Rick! Maybe I should bring in an extra bottle of cleaner for myself!
    Oh, and happy birthday Addi!
  11. Greg MO Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248876675032#c3663112589960809021'> July 29, 2009 at 9:11 AM
  12. 8:14 rxd

    ehh...think i couldve done alot betr, did full snatch for heavy sets of 3 yesterday, definitely effected my tech whil snatchin 2day, some of them wer UG-LEE...Jeff & I were discusin post wod, for som reason pullups wer tuffr then usual, i was only gettin sets of 4s and 3s...i wanna try this 1 again soon

    ps: Happy Bday Teammate!!!
  13. Addi Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248878509627#c2829637896674801767'> July 29, 2009 at 9:41 AM
  14. Greg - did you see the shot of you squatting in the North Pad video?
  15. Addi Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248878543095#c6472529773006857362'> July 29, 2009 at 9:42 AM
  16. http://games2009.crossfit.com/affiliatecup/affiliate-cup-north-pad-workout.html
  17. Crystal Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248881458322#c954525182154027306'> July 29, 2009 at 10:30 AM
  18. Happy Birthday Addi!!!
  19. Greg MO Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248882282938#c7250905015457209019'> July 29, 2009 at 10:44 AM
  20. ya i saw it the other day...mayb nxt yr if we can get in that top 5 we'll get more video time then just a split sec...either that or mayb i should wipe out bad so i can get some screen time...LMAO!!!
  21. Addi Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248884231038#c1917777206750911295'> July 29, 2009 at 11:17 AM
  22. I vote for top 5. :)
  23. Anonymous Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248890553770#c1550691397998824008'> July 29, 2009 at 1:02 PM
  24. Happy birthday Addi.
    Great job this morning everyone. I did 77# and went pretty slow. My
    c2b pull-ups were off today. My kip was all wonky and I couldn't get things going. The snatches felt pretty good though; robably cause I used light weight...
    I'm not sure what my time was. Around 12 I think.
    Glad to have you back Paul!
  25. Danielle Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248892540687#c4705035406768023865'> July 29, 2009 at 1:35 PM
  26. Happy Birthday Addi!!
  27. Chad Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248894953340#c5059930735934699305'> July 29, 2009 at 2:15 PM
  28. Happy Birthday Addi.

    14:37 with 110# and a green band. Got my first rips today.
  29. Mel C Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248900811964#c8081863851592422722'> July 29, 2009 at 3:53 PM
  30. Taking a true rest day. My arms are KILLING from the tire flips...I'm assuming? I am seriously doing this the next rest day though because I haven't done a workout in a long time that involved snatches!
  31. Kelli Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248909471988#c1965288916462150084'> July 29, 2009 at 6:17 PM
  32. 14:38 77# snatch and made sure that I did true CTB pullups every time. Wondered why my pu felt so funny...then realized that I had heavy weightlifting shoes on! Thanks for the encouragement everyone!!
  33. ZachR Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248911605068#c378815244776505510'> July 29, 2009 at 6:53 PM
  34. 6:53 Rx'd

    I really enjoyed today's workout. Everyone was working very hard at 4:30 today.
  35. Anonymous Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248912129073#c822367695478914150'> July 29, 2009 at 7:02 PM
  36. 10:08 with 77# on snatch; did regular pullups instead of CTB. Great job everyone at 5:30.

    Shelley
  37. Paula Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248912178855#c584211100889677219'> July 29, 2009 at 7:02 PM
  38. 11:50 with 63# and tan band for 1st and 2nd rds and tan/purple for last 3. Snatches felt good!! Probably could have gone heavier. It was a fun workout. You kicked some serious butt Zach!! Great job 4:30!!

    Happy Birthday Addi!!
  39. Anonymous Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248912700129#c1231109449424339302'> July 29, 2009 at 7:11 PM
  40. Happy Birthday Addi!

    Shelley
  41. Cari Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248913974008#c2328286911556866362'> July 29, 2009 at 7:32 PM
  42. 53# and green band for pullups-10:34. Happy Birthday Addi!!
  43. Mark Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248917516934#c9052087391111062376'> July 29, 2009 at 8:31 PM
  44. 7:31 with 110lbs for the snatch... wish I could have gone heavier but I doubt I would have been able to snatch 132lbs 30 times.
  45. Gdawg Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248918826904#c5381324975079255232'> July 29, 2009 at 8:53 PM
  46. This comment has been removed by the author.
  47. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248920748905#c1252430722645885396'> July 29, 2009 at 9:25 PM
  48. Did 53# snatches and used a tan band for the first time in a long time to hit chest to bar on pu's. Today was a great metcon! My forearms were so cramped up from yesterday I was struggling with pu's, but made it through them - 14:30. Good work everybody @ 4:30! woot woot! :)
  49. Michael Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248922798086#c6210659933030969420'> July 29, 2009 at 9:59 PM
  50. 10:59 or thereabouts for 98# and full CTB. Probably could have gone one step higher for the snatch weight. CTB were frustrating for me. I don't know what happened, but I've lost my kip lately. I had to redo about 10 pullups.
  51. BC Says: http://crossfitomaha.blogspot.com/2009/07/wednesday-090729.html?showComment=1248924986685#c3194881961613840546'> July 29, 2009 at 10:36 PM
  52. 11:37 w/ 98# and full ctb. Nice job 4:30 class. As far as Fight Gone Bad goes definitely count me in. Not only is it a great cause but it's a great event overall as well. Last year was a lot of fun so for any new people who don't know what this is all about be sure to ask around.
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