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Monday 090817

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.
















Matt Hall, Josh Kahrs, and Irv Wattier.


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26 Responses to "Monday 090817"

  1. paul Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250511998124#c2233249078597207395'> August 17, 2009 at 7:26 AM
  2. 6am tore it up. this was my kind of WOD. it hurt, though. 6:52.
  3. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250512762716#c2188910477893166234'> August 17, 2009 at 7:39 AM
  4. FRCF:

    5 rounds for time of:

    10 deadlifts 225/145
    20 wallballs 20/12

    Completed in 6:26 using 148# on deadlifts.

    Great job 6 a.m.!!

    Shelley
  5. BC Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250512974964#c4398024537006107722'> August 17, 2009 at 7:42 AM
  6. FRCF, 13:24 Rx'd.

    The "ideal" range for this was 52-57%, but because I have limited brain function this early in the morning, I didn't realize this until after the wod. Basically I was using about 50#'s more than I should've been, and as a result my time sucked, my intensity/output wasn't as high as it should've been and now I'll have to go see my chiropractor who yells at me for being a dumb-a$$ like this. She doesn't yell at other people, just me.

    Great job this morning everyone.
  7. Cari Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250516270259#c2379397881282826342'> August 17, 2009 at 8:37 AM
  8. 141# deadlifts and had to use a 14#ball b/c there weren't enough 12# -12:19. First time I'd worn my Risto shoes for wall balls and I thought they helped a ton. Great job 6am!
  9. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250517001589#c2580935956232626092'> August 17, 2009 at 8:50 AM
  10. My first Blog!

    I'm reatively new and have already developed the love/hate relationship with these workouts I can see we all share....this workout not excluded! I made the comment to Ang this morning that I wake up to the 5am alarm knowing that not coming is NOT AN OPTION anymore. That says alot about the program....not for everyone but addictive to those that like to push it. I have a long-way to go but am loving the journey!

    Brian
  11. Eric C Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250517143175#c5116726366717712807'> August 17, 2009 at 8:52 AM
  12. 9:21. Scaled to 170# (and I still sucked). When God was passing out the ability to deadlift, Paul cut in line in front of me and took my share. : )

    Day 1 of strict Paleo diet: Bacon and eggs for breakfast! I love Paleo! (Trying to get a whopping 5 days in a row... Golf tournament on Saturday and I'm pretty sure beer wasn't around 10,000 years ago. Therefor 5 days.)
  13. Greg MO Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250517874015#c4366083223848819179'> August 17, 2009 at 9:04 AM
  14. FRCF WOD= 5:08 rxd

    Way 2 work 6am!!!
  15. Donohoe Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250518606628#c5277168879598787520'> August 17, 2009 at 9:16 AM
  16. Hello Monday,
    5 rounds rx
    225 x 10
    20pd wall ball x20
    9.22
    This was a tough one as usual hahaa. Great job everyone fighting throught it. Paul and Greg way to get after it.
    Donohoe out..
    ps A thought we are all responsible for how we look at the world around us. It can be either good or bad its just how you look at it.
  17. Jess Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250522552787#c6309689559455869369'> August 17, 2009 at 10:22 AM
  18. FRCF, 12:45 109#DL 14#ball. This one was tough. I did my wall balls outside and kept getting sand/dirt/gravel in my eyes which felt AWESOME. Great job 6am peeps. And yes honey(BC), I am gona yell at you. ;u)
  19. Gina Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250532266752#c3362299432578603074'> August 17, 2009 at 1:04 PM
  20. 12:00 this morning. I used 121# on the DL's. Nice job everyone this morning, we have quite a big group in the AM now!
  21. BigD Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250544268292#c6877812993201316440'> August 17, 2009 at 4:24 PM
  22. FRCF as RX'd with 225#, and I just read BC's post. Oops. Guess I forgot to scale to 52-57%. So I too am of limited brain function as I was 40-50# over what I shoulda done. But, it felt good even though it took 13:43. If anyone has seen my endurance laying around, please let me know as I seem to have lost it. :)
    Great job 6AMers!
    Thanks for pushing me!
  23. ZachR Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250550632472#c3473359918218121542'> August 17, 2009 at 6:10 PM
  24. 4:30 - Crossfit Santa Cruz

    OH Squat
    1-1-1-1-1-1-1

    132
    155
    175
    198
    220
    242
    250 (PR)

    My goal today was 250 and was very excited to get it.
  25. hannah eileen Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250551172530#c8779865046691941539'> August 17, 2009 at 6:19 PM
  26. well shoot. I really wanted a new PR today. At least I got to my previous PR though. 102 on 1RM OHS. Lindsey, thanks for coming and showing me how it's done (and not giving up). Great job 4:30!
    I am on day 15 of Paleo. Good luck to Eric C. and Paula with their respective Paleo expeditions.
  27. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250552894225#c7580562601200700234'> August 17, 2009 at 6:48 PM
  28. @ 4:30 I PR'd on my OHS at 82#!! Up 5 lbs from my last one so I'm happy!

    Great job 4:30! Thanks Paula and Mel for being my squat buds! And we had too much fun with the bar today! Lol! Good times! :)
  29. Paula Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250553701523#c3896368686678681983'> August 17, 2009 at 7:01 PM
  30. 4:30-OHS- 92# - my PR by 15#- Feelin' really good about that. It's gotta be the Paleo diet- 1st day- Ha!!
    Awesome work 4:30!! Yeah Allison we had way too much fun with that bar! Great job on the PR!!

    Congrats to Meredith on her first pullup without bands!!! Good work!
  31. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250554304581#c670042926333563898'> August 17, 2009 at 7:11 PM
  32. Thanks Paula! I am so pumped! Now let's see if I can do that during a WOD.
    I didn't have a 1 RM for overhead squat so I guess today I did it. 77#
    I love 4:30!! Good job everyone!
  33. Addi Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250554573237#c1859767152814164754'> August 17, 2009 at 7:16 PM
  34. Congratulations, Meredith!

    Santa Cruz Central WOD - 12:28
    We subbed SDHP for rowing due to a big class and 6 rowers. It probably was actually a little bit faster, but I hated it a lot more. Burpee box jumps felt great during the warmup - maybe even fun? - but not so much during. I was GASSED - time to cut back on the Runza and pizza, perhaps? :)
  35. Addi Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250554619513#c1819120084122782140'> August 17, 2009 at 7:16 PM
  36. Oh yeah, and way to KILL it today, Libby and Reba. Stupid fast.
  37. Danielle Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250555735844#c6509005998831374331'> August 17, 2009 at 7:35 PM
  38. Santa Cruz Central with the rower...yeah!! 14:16, wish I liked those burpee box jumps more, but such is life!
  39. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250557945074#c6493108172029274177'> August 17, 2009 at 8:12 PM
  40. Most painful wod to date. My back cramped on the first round of swings, that has not happened before. I finished just under 20:00, I think. SDLHP sub is horrible. Great job 5:30ers.
  41. Mel C Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250558077580#c1746698003621233901'> August 17, 2009 at 8:14 PM
  42. I hate OH Squats! Good job on all the new PR's! I PR'd by 5 pounds...shot for 7 above the previous but couldn't get low enough, then get out of it. Allison...I believe you shouldn't touch the bar for a while! Hahahahaha! It was so much fun today! Good job on sticking with Paleo guys!
  43. Lindsey V Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250558378961#c8219360297458094243'> August 17, 2009 at 8:19 PM
  44. congrats Meredith on your pull ups! way to go 4:30 group on all the PR's!
    i can't remember the last time i did OH squats, but i ended up w/ 94#! thanks to ricky, hannah and jen s. for encouraging me! you all did a great job!
  45. Gdawg Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250561845296#c8704838876546767947'> August 17, 2009 at 9:17 PM
  46. This comment has been removed by the author.
  47. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250562586196#c2160885957131685743'> August 17, 2009 at 9:29 PM
  48. Couldn't make it in today since my two year old didn't think I should sleep last night. Did 4 rds of dumbell snatch 40 lbs x20, 20 pushups, walking lunges with a 40 lb dumbell extended overhead 20 steps then ran a mile. Pretty crappy

    Nick P
  49. paul Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250564383435#c1807519772771380548'> August 17, 2009 at 9:59 PM
  50. ZachR--that's INSANE! congrats, bro!
  51. Mark Says: http://crossfitomaha.blogspot.com/2009/08/monday-090817.html?showComment=1250566044392#c5190499378891162795'> August 17, 2009 at 10:27 PM
  52. 12:45 for the CFSCC WOD. I really liked this one because it involved no running and has KB swings which is one exercise that I can usually power through.

    Great work 5:30, that was a really tough WOD and everyone was putting in some amazing effort!!
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