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Friday 090814

Ricky Frausto Filed Under:

WOD

CrossFit West Santa Cruz will now be the default affiliate WOD followed, should a workout not be posted to your respective affiliate.

Post times, rounds, or weights lifted and thoughts to comments.













Ben Mason showing us all a strong mid-line during a pushup. Do you have trouble keeping your hips in line with the rest of your body when coming up or going down in a pushup? Is the pushup harder for you because of this, do you feel it is because of a true upper body strength deficit, or can you tell?


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20 Responses to "Friday 090814"

  1. paul Says: http://crossfitomaha.blogspot.com/2009/08/friday-090814.html?showComment=1250252405052#c7794714439988631616'> August 14, 2009 at 7:20 AM
  2. only two words for 6am today: straight gangsta-ism!

    CFO affiliate team was TEARING IT UP when I left. Sorry i couldn't stay to watch the whole thing. what I did watch was inspiring.

    as for those of us doing the FRCF WOD, everyone was pushing hard. I managed a 10:53. Nick and Eric, you guys were not to be outdone today. Thanks for pushing me!
  3. BC Says: http://crossfitomaha.blogspot.com/2009/08/friday-090814.html?showComment=1250253709811#c8841520957063795215'> August 14, 2009 at 7:41 AM
  4. FRCF - 40 air squats/400m run, 4 rounds, 12:01. This was a bit of a rough week so I'll be taking some much needed rest days this weekend. Great job everyone.

    Affiliate team, way to kill it! That was a great show you 4 put on, amazing effort.
  5. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/friday-090814.html?showComment=1250253742723#c4388607915868333560'> August 14, 2009 at 7:42 AM
  6. FRCF:

    4 rounds for time of:

    40 air squats
    400 meter run

    Finished in 11:19; stuck around and watched the CFO team of Addi, Reba, Jon and Greg do team WOD. That looked brutal!! You guys did great.

    Shelley
  7. Addi Says: http://crossfitomaha.blogspot.com/2009/08/friday-090814.html?showComment=1250254479675#c3872792541836350041'> August 14, 2009 at 7:54 AM
  8. Solid work this morning, team - thanks again for saving my ass on the burpees, Reba! You had to have done at least twice as many as me. And those muscle-ups were looking GOOD, boys. This was not as horrific as I thought it was going to be - I always forget how much I like the one-time-through aspect of chippers.

    And nice job, FRCFers - I don't think that I would have chosen yours instead. :) Running + bodyweight exercises = a sad Addi.
  9. Jess Says: http://crossfitomaha.blogspot.com/2009/08/friday-090814.html?showComment=1250255465537#c1628725217439061241'> August 14, 2009 at 8:11 AM
  10. FRCF WOD, 14:47. I really struggled today because I only got 5 hours of sleep due to a late night at the Green Day concert. I am not liking FR anymore. Squats and lunges = NONSENSE!!!

    Great job 6am peeps and CFO team. Y'all ROCK.
  11. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/friday-090814.html?showComment=1250256608623#c4007948162659241473'> August 14, 2009 at 8:30 AM
  12. Nice work this morning!!! I think it was a good plan to have me do more cleans and less thrusters for this WOD - Thanks for picking those thrusters up Addi :) The muscle ups were all props to the boys! I felt a bit guilty watching but that plan seemed to work well....;)

    I have a great movie of our WOD from the stadium I will try and send to Ricky bc I cannot get it to display on FB! Go figure..

    I was so FAMISHED I just ate BACON & EGGS this morning! Farmers have the right idea when it comes to breakfast...no TOFU here!
  13. Gina Says: http://crossfitomaha.blogspot.com/2009/08/friday-090814.html?showComment=1250258079632#c2596729452337944264'> August 14, 2009 at 8:54 AM
  14. 18:20 today. Thanks Brian for running that last time with me! Kept me going when I just wanted to walk.

    Nice work everyone, FRCF and CFO team!
  15. Eric C Says: http://crossfitomaha.blogspot.com/2009/08/friday-090814.html?showComment=1250258309904#c1108154936763270899'> August 14, 2009 at 8:58 AM
  16. Good Lord you CF gamers were tearing it up! That looked like a complete A$$ kicker.

    Paul, don't start out so fast next time. You make me work too hard to try to keep up. (nice job pushing)

    4 rounds
    400m run
    40 air squats
    10:40?
  17. Greg MO Says: http://crossfitomaha.blogspot.com/2009/08/friday-090814.html?showComment=1250260841695#c1188644938674325104'> August 14, 2009 at 9:40 AM
  18. Final CrossFit Games team WOD-CrossFit Omaha team= 32:45

    Great job Addi, Reba, and Jon!!!...during the wod i did'nt feel too bad but once i got home i'm not gonna lie the "pukey" feeling did arise for a while, working out that long was the tuffest part to me...I think we had a good strategy and did a great job of picking up each others slack when needed...hopefully we can pull it all together again for the 2010 games!!!

    Thanks to Rick for taping and the rest of the 6amers for sticking around and cheering us on!!!

    6am class is a BEAST!!!
  19. Greg MO Says: http://crossfitomaha.blogspot.com/2009/08/friday-090814.html?showComment=1250261062812#c193927636646088691'> August 14, 2009 at 9:44 AM
  20. Thanks again Addi, Reba, and Jon for showin up this mornin at my request...this was fun, lets do it again real soon!!! HA!
  21. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/friday-090814.html?showComment=1250274926723#c298036723606117358'> August 14, 2009 at 1:35 PM
  22. I had to come in at noon today and did the 6 am Front Range WOD. I was hoping for sub 10 and just barely got it. 9:58. Sorry Nick and Eric.... I couldn't let you guys beat me.
    Noon looked like a crappy WOD. Good work!
  23. BigD Says: http://crossfitomaha.blogspot.com/2009/08/friday-090814.html?showComment=1250275089091#c4756589286804567406'> August 14, 2009 at 1:38 PM
  24. FRCF 16:13. Thanks Joe for the running tips. Wasted energy = bad.
    Good job everyone! And I was in awe watching the CFO team knock out that workout. You guys kick ass! Hope to be where you guys are one day.
  25. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/08/friday-090814.html?showComment=1250276436838#c5390561796573723724'> August 14, 2009 at 2:00 PM
  26. MBS @ noon
    I did 179 reps for F'd up Friday WOD as they call it... Jake got 237!!

    The weighted box step ups (20# db's) before and weighted pull ups (15# db) were a good warm up. I had to start with strict pull ups before I added the weight. ~ my legs and back are feeling this week of consistent MBS at noon! (since I usually mix up my class times due to work...)

    Great work noon peeps! All week long! :) have a good weekend!!!
  27. Donohoe Says: http://crossfitomaha.blogspot.com/2009/08/friday-090814.html?showComment=1250277796936#c4241758604286035130'> August 14, 2009 at 2:23 PM
  28. Great job nooners,
    I did weighted box step up with 50 and 70pd for five. Then some pull ups with a blue band.
    I rounded the day off with 4 rounds of 40 air squats and 400 meter runs. 14.22
    It sucked I really didnt want to run today, but thats the strenght of crssfit doing things you hate
    Donohoe out...
  29. ZachR Says: http://crossfitomaha.blogspot.com/2009/08/friday-090814.html?showComment=1250288509867#c5169697738706949348'> August 14, 2009 at 5:21 PM
  30. Grace
    30 Clean & Jerks for time

    2:52 (PR)

    Apparently I have never done Grace before making today a PR. I am very happy to get sub 3 minutes. Good work to everyone at 4 today. Saw a lot of good Grace times.
  31. Paula Says: http://crossfitomaha.blogspot.com/2009/08/friday-090814.html?showComment=1250288994046#c7128018787644227371'> August 14, 2009 at 5:29 PM
  32. Grace- 3:58. Did 77# which was 72% of 1RM. You were right Jen- I probably should have gone up in wt.
    Thanks ZackR for leading and giving me a few pointers-Great job!! And another great job the the 400 class today! Have a good weekend!
  33. Joe C Says: http://crossfitomaha.blogspot.com/2009/08/friday-090814.html?showComment=1250297853357#c2076547660165726512'> August 14, 2009 at 7:57 PM
  34. i have a computer again now so now i can post again woo! today i did Grace. 3:08 rx'd

    yesterday i did 30 muscleups 10:22 and i FINALLY got my first strict muscle up yay! took long enough. Hopefully see yall tomorrow mornin! :-)
  35. Cari Says: http://crossfitomaha.blogspot.com/2009/08/friday-090814.html?showComment=1250300109688#c4274492343748433402'> August 14, 2009 at 8:35 PM
  36. I meant to come in at 6am but didn't and then I was planning on coming at 5 but didn't end up happening b/c of work stuff ... so went to a track and did the FRCF wod and it sucked; didn't time it but was happy the track was flat unlike Enterprise :). I agree w/ Jess ... lunges and squats, lunges and squats; so tired of them! See everyone tomorrow at 10!
  37. Danielle Says: http://crossfitomaha.blogspot.com/2009/08/friday-090814.html?showComment=1250383967743#c3760257211418649815'> August 15, 2009 at 7:52 PM
  38. Did helen with 10-8-06-4-2. 186 on DL, 53 BP, and 77 for clean squat. 13:45. My back sure did hurt the next day. Oh yes I ripped my pants during this one :). Should have gone heavier on BP I didn't have to break those up at all.
  39. hannah eileen Says: http://crossfitomaha.blogspot.com/2009/08/friday-090814.html?showComment=1250398253263#c1330306314178337079'> August 15, 2009 at 11:50 PM
  40. Grace. Lame. 5:23.
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