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Monday 090824

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
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The new blog is up and running. Chad and I spent the better part of 4.5 hours on Saturday working on this sucker to get it to function as we wanted. I hope everyone likes the change.

This is the second time I have changed the blog template. In the beginning, it was grey and black, then the red and white followed, and now this.
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All the shirts we have up front are on sale for five dollars. Buy them up soon as we are in the process of getting new apparel made. I know we only have large and x-large sizes but you can buy them for friends and family.


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24 Responses to "Monday 090824"

  1. Paula Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251076096218#c6195954201760209608'> August 23, 2009 at 8:08 PM
  2. Ricky and Chad- Great job on the new website!
    I love it!! See ya all tomorrow!
  3. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251082269932#c1122895704804219349'> August 23, 2009 at 9:51 PM
  4. What a great picture to start the new format with!
  5. Kelli Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251085520540#c5226910956780083586'> August 23, 2009 at 10:45 PM
  6. Wow. Awesome.
  7. Gdawg Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251088704386#c3989876898264587188'> August 23, 2009 at 11:38 PM
  8. ooooooooh FANCY site!!!
  9. paul Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251116299615#c475290547344927436'> August 24, 2009 at 7:18 AM
  10. Love the new look of the blog!

    Joe changed up the 6am WOD to 5 rds of 40 one-arm KB cleans (1.5pd/1pd) and 50 DUs. Brutal, but really good.

    14:57! so glad I didn't rest any more than I did!

    Great work, 6am!
  11. BC Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251117369792#c8323073662963756608'> August 24, 2009 at 7:36 AM
  12. 18:41 rx'd. I was struggling with the DU's this morning for some reason and it took me a few rounds to really get the KB cleans down, but I'm glad I went with the 1.5 pood. Great job morning crew.
  13. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251118082445#c1356332625128948246'> August 24, 2009 at 7:48 AM
  14. I was not looking forward to doing KB snatches and was really glad Joe changed it. Iiked the cleans. 13:17 RX'd.
    Good job guys.
    Looking for a strength day soon! OH squats maybe...
  15. GregP Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251118818532#c3941016845078256883'> August 24, 2009 at 8:00 AM
  16. Great Job 6am. I was 25 DU's short of 4 rounds when time called. Joe convinced me to go with 1.5 pood and I was getting 10-15 DUs in a row. I don't know where they came from, but it nice to get that many.
  17. Jess Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251119303516#c3723335841763738227'> August 24, 2009 at 8:08 AM
  18. 17:41 with 1 pood and tuck jumps instead of DU's. I really need to work on DU's. I "disheart" tuck jumps. I am already starting to see nice bruises all over my forearms and arms. Ouch. Great job 6am peeps. :u)

    Love the new site. Nice work Ricky and Chad!!!
  19. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251120566122#c506922639864257956'> August 24, 2009 at 8:29 AM
  20. Really excited to work on HEAVY front squats later today since that has always been a weakness for me :) Whohoo!! And GHD situps - rock on!

    New Blog looks great - )

    Ang - what you didn't want to do more snatches ;)

    Here is my questions: Since following the other gym's blog, I don't understand how their program works or what the purpose is? They never post rest days??? So you never have a chance to make-up a workout or give your body a break? Is this intentional? What workouts should you miss versus the other ones? I don't get it. Our 5:30 class NEVER posts a rest day. What is the meaning?
  21. Gina Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251123327944#c390534298275345716'> August 24, 2009 at 9:15 AM
  22. Finished in 18:28 today. I was glad it was changed to KB cleans instead of snatches, from 50 to 40. I had to sub tuck jumps for DU's. I am ready to not have to do a Birthday WOD again.
  23. Cari Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251123688977#c5968401909436873249'> August 24, 2009 at 9:21 AM
  24. DNF - had 7 cleans and 50 tuck jumps left. I hope no one at Front Range has birthdays this week too and agree w/ Ang that a strength day would be nice...but not OHS. The new site looks great and I'm looking forward to starting the new programming!
  25. Kelli Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251141783697#c1588404900801584591'> August 24, 2009 at 2:23 PM
  26. I was curious about that too Reba! But I think everyone should click on CFSCC and check out the video posted. Pretty interesting!
  27. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251143083271#c802308916072217881'> August 24, 2009 at 2:44 PM
  28. What is a maneater?

    Ben M.
  29. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251146780914#c4525562354742013751'> August 24, 2009 at 3:46 PM
  30. Did MBS at noon:
    got to 68#s X2 for shoulder press and then used that weight for max reps of push press - I did 9, this really fired up my arms which was fine since the wod was all about the legs!

    did 8:40 on the wod using 99# for DLs (50% of 1 rep max was rx'd) and did tuck jumps instead of double unders. There were not enough jump ropes and double unders are still a working progress for me... Everybody pushed through this one and it was lots of DLs on the back and lots of burnin in the legs!

    Awesome work noon peeps! :)
  31. Paula Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251155767086#c8556787764721401035'> August 24, 2009 at 6:16 PM
  32. 4:30- It was spose to be snatches-1 rep x 7, but worked on technique instead. I'm looking forward to the Ricky's new programming. I'm ready for the challenge.
  33. Michael Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251156097168#c2369803583379431558'> August 24, 2009 at 6:21 PM
  34. Snatches 7x1: 110# (120#F)

    110# was my 1RM from the baseline week, so I'm happy to make it 7x.

    I dig the new look!
  35. hannah eileen Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251156955445#c8518996496395388139'> August 24, 2009 at 6:35 PM
  36. great job nooners! I felt like I was cheating on my 4:30 crew. the start of a new era; I can now only go at 6am or noon.
    Today's wod drained me. My arms are shot. I finished the wod in 10:59, double unders felt so much better today than usual! I finished at 68# x3 with press and 20 push presses at that wt.
    I dig the new site. My only comment is I don't like not being able to see people's blogs. Just a thought.
  37. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251159450501#c4913582816405960432'> August 24, 2009 at 7:17 PM
  38. I did the 5:30 class, and DNF. I could do 1 rope climb and tried to do more before doing the "alternate way". I was in round 5 on pullups when time was called; disappointed in myself on this one; need to work on rope climbs. I thought everyone else did great!!!

    Shelley
  39. Becky Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251161419267#c103854555313619369'> August 24, 2009 at 7:50 PM
  40. I wasn't able to be at 4:30 today, but I did a bunch of snatches at the gym on base. I got a new PR at 95#. So that was cool...We'll see how legit it was at some point. Should be there tomorrow though. Awesome new look to the page...Good job guys!
  41. Brandon Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251162650197#c8233126907713066443'> August 24, 2009 at 8:10 PM
  42. Did CFSCC WOD at 5:30. Sucky f*ckin GHD situps! Front squats at 176lbs.

    As RX'd in 19:15

    BrandonB
  43. ZachR Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251162745422#c6629023103776220886'> August 24, 2009 at 8:12 PM
  44. 4:30 1RM Snatch

    Hit a 3# PR at 198#. Attempted 208# about 5 times without success.

    Saw a lot of good snatches today at 4:30 ;) but seriously good work 4:30
  45. Mark Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251164375143#c7752899806399860490'> August 24, 2009 at 8:39 PM
  46. CSSCC WOD:
    2 rope climbs
    5 front squats (176#)
    10 pull-ups
    15 GHD sit-ups

    Finished in 17:53. The front squats and sit-ups were the worst. Great work 5:30, this was a really tough one to push through.
  47. Danielle Says: http://crossfitomaha.blogspot.com/2009/08/monday-090824.html?showComment=1251171200025#c6300627243252066000'> August 24, 2009 at 10:33 PM
  48. 2 rope climbs
    5 front squats (99)
    10 pullups
    15 GHD sit ups

    18;36. I know people hate GHD sit ups but I love them. I also want to throw in that we all did 5 cleans with the squats :).
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