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Thursday 090813

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.





















I have a question for all of you that read this blog (we need to make sure everyone in the gym is reading this blog, btw), who is interested in having a CrossFit Kids program? Who has children that would be interested in what mommy or daddy does? Let us know your thoughts.


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28 Responses to "Thursday 090813"

  1. Gdawg Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250136229483#c1491391371245127872'> August 12, 2009 at 11:03 PM
  2. i think crossfit kids would be a GREAT idea!! i don't have children of my own, but i subscribe to crossfit kids magazine for ideas for my fitness group at work (i work with kids ages 7-18).

    I don't have the equipment that I would like to have for them, but i have seen incredible social skills improve and develop from it! they encourage one another so well! The magazine has great game ideas and articles about nutrition and everything kid related!

    I know the kids out on campus at boys town high school have crossfit available to them...the kids i coached for swimming out there talked about it and they LOVE the challenge! I would totally support a crossfit kids program! GO FOR IT!!!

    Megan
  3. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250165432032#c8654293780911457244'> August 13, 2009 at 7:10 AM
  4. 5:45 RX'd as compared to 8:11 at Regionals.
    I still don't like this WOD and do not want to do it a third time.
    Great job this morning guys!
  5. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250165884444#c6587538880433632879'> August 13, 2009 at 7:18 AM
  6. 3 rounds for time:

    10 CTB pullups
    10 Front squats 165/100
    10 burpees

    6:21 Rx'd on weight but did regular pullups instead of CTB. I did pullups in groups of 5 and did not break up the squats or burpees.

    Great job 6 a.m.!!!!

    Shelley
  7. Addi Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250166154031#c1323913588370932964'> August 13, 2009 at 7:22 AM
  8. Nice work, 6 am! I was not sad to not be doing that one again... but I don't want to do another pullup for at least a week.

    SC Central - somewhere around 22 minutes. Used a purple band for L-pullups. It was frustrating because I had to let my arms rest so much that I couldn't push myself. And 20 double-unders is not enough rest between L-pullups and dead hangs. :)

    I'm excited to do that Games chipper tomorrow morning!
  9. paul Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250167038256#c4897335009610635681'> August 13, 2009 at 7:37 AM
  10. I don't have kids either, but i can tell you that crossfit kids would have been perfect for me when i was a kid both physically and, as Megan pointed out, socially. when I do have kids, I hope they will be interested in something like that.
  11. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250167312395#c3140053863742979098'> August 13, 2009 at 7:41 AM
  12. I think a CrossFit Kids program would be great. Mine is a bit too young but would sign her up in a heartbeat when she is old enough.
  13. GregP Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250168000629#c4405029983379709680'> August 13, 2009 at 7:53 AM
  14. FRCF One of the regional games workouts. 10:47 #88 for front squats, CT neck? I think I need to try a wider grip to get to CTBar

    Great Job 6am
  15. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250168422506#c3385231227199707870'> August 13, 2009 at 8:00 AM
  16. Oh- Abby would love CF Kids. And I would love to get her into that. I will go ahead and offer her as a guinea pig for any ideas you guys want or need to try out.
  17. BC Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250168483197#c4075386485302968692'> August 13, 2009 at 8:01 AM
  18. FRCF wod, 9:44 @ 132# and CTB pullups, I even made myself re-do one pullup that I came up short on. This was a bunch of nonsense.

    And as for my opinion on CrossFit Kids - YES!!! My girls love going to the gym with me on Saturdays and they would love it even more if they actually got to work out too. I think this is a great idea, let's do it!

    Also, can't wait for September's programming. Bring it.
  19. linds Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250170739080#c6546042276996598828'> August 13, 2009 at 8:38 AM
  20. FRCF 8:46, my time in Colorado was 11 something. My CTB pullups were way better this morning. Great job 6am!
  21. Greg MO Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250172067797#c6354271344350435765'> August 13, 2009 at 9:01 AM
  22. FRCF= 4:55 rxd

    i got 6:05 at the qualifier so this was a prety good improvement but as a few of us discussed afterward its always easier w/o a WOD right before and no elevation...

    excited for the final games team WOD tomorow!!! lets get it team Omaha!!!

    Nice work this morn 6am!!!
  23. Greg MO Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250172069823#c4748847983582072506'> August 13, 2009 at 9:01 AM
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  25. Gdawg Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250178047971#c5778015478002287457'> August 13, 2009 at 10:40 AM
  26. nice job improving your times guys...huge difference without a workout before!! good luck with the team wod tomorrow guys!! I might just come back to 6am to cheer you on!!

    megan
  27. Jess Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250180379552#c8834447477935807537'> August 13, 2009 at 11:19 AM
  28. FRCF WOD, 8:2something, #53, and regular PUs with a band. I struggled the most on the pullups. I swear I may never get them. UGH!!!!

    As for CrossFit Kids....Hells to the yeah. Brian and I have been trying to educate the girls on healthy eating and staying active. I think it is a great idea, plus wear them out so they would sleep at night which would be a plus for us.lol

    Great job 6am peeps!
  29. Mark Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250187400090#c536840731889572378'> August 13, 2009 at 1:16 PM
  30. I went in at noon and did the CFSCC WOD:
    10 L pull-ups
    20 double unders
    10 strict pull-ups
    20 double unders
    10 kipping pull-ups
    20 double unders
    1k run
    then repeat pull-up and double under reps

    Finished in 15:07.

    I switched back to heel strike for the 1k run cause half way through the first 500m my foot started hurintg a lot. Heel strike seemed to ease the pain but not quite make it go away.

    Sorry I couldn't stick around to cheer you on Kelli and Danielle, I had to get back to work.
  31. Greg MO Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250187433504#c2730618385476732131'> August 13, 2009 at 1:17 PM
  32. HILARIOUS!!!

    One World posted this vid the other day...

    If any of our girls need "sculpted arms" this movement is the way 2 get them!!!

    http://www.youtube.com/watch?v=4S3C4AC908w&eurl=http://www.crossfitoneworld.typepad.com/&feature=player_embedded#t=110
  33. Kelli Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250189044426#c1537820095830141134'> August 13, 2009 at 1:44 PM
  34. Did 5:30 at noon. DNF AGAIN! seriously. But hey...worked on some weaknesses and my du's actually felt alright :) Still need help with running.

    And it's okay Mark! :) Awesome job nooners (and the 5:30/6:00am peeps working out too!).
  35. Kelli Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250189239584#c4444210442126159392'> August 13, 2009 at 1:47 PM
  36. oh and Greg -- that video was funny. i think that girl's arms are the size of my wrists....
  37. paul Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250190122054#c4278478843183962402'> August 13, 2009 at 2:02 PM
  38. YES! love the shake weight. i know the power of dynamic inertia is what i need to take me to next year's crossfit games...and WITHOUT these bulky arms.
  39. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250193774136#c7614145887112997017'> August 13, 2009 at 3:02 PM
  40. At noon did MBS CF - 1 mile run in 7:41. DLs up to 187#.

    Stayed after with a few peeps for Front Range CF wod today! :) I had to use a band to hit my chest to the bar, and front squats 77# used. Time of 6:58!

    Aaaand I'm spent! Fun times nooners!
  41. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250194330422#c1781268632976558661'> August 13, 2009 at 3:12 PM
  42. Oh yeah - someday.... When I do have kids I would love for them to CF! They would be so cute to watch! :)
  43. Danielle Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250206267106#c6164776662278464696'> August 13, 2009 at 6:31 PM
  44. Did 5:30 at 12 today, 10 L pullups, 20 DU, 10 dead hang pu, 20 DU, 10 kipping pu, 20 DU then run 1k, and repeat (except the run, that was just once)
    24:06. Only used band for L pullups. Strict pullups felt good.

    No worries Mark, and job getting done so fast!!
  45. Chad Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250206511798#c6089579617614553115'> August 13, 2009 at 6:35 PM
  46. Thanks for the lessons on muscle ups Joe. Today was really interesting.
  47. Paula Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250207353509#c2689731497715284785'> August 13, 2009 at 6:49 PM
  48. Yes, I agree Chad- it was very interesting! Thanks Joe, it was great to learn all the skill sets for muscle ups- It is a lot harder than it looks. Tons of work to do!
  49. Brandon Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250208227656#c3287682387392461055'> August 13, 2009 at 7:03 PM
  50. I think CFSCC loves running or something... ha! 5:30 was good times today. :-)

    10 L Pull-Ups
    20 Double Unders
    10 Strict Pull-ups
    20 Double Unders
    10 Kipping Pull-Ups
    20 Double Unders
    1k Run
    Repeat Pull-Ups & Double Unders

    As RX'd 14:47

    BrandonB
  51. Jenn O Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250212216991#c725324046333733462'> August 13, 2009 at 8:10 PM
  52. CrossFit Kids sounds great! I would defiantly sign Aidan up for it.
    Thanks for the muscle up lessons Joe.
  53. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250214911886#c8447210324931548758'> August 13, 2009 at 8:55 PM
  54. CFSCC loves running therefore I love CFSCC WODs. I was so happy to learn that the wod only required one 1000m run and not two. My DU's were on today unlike most previous days. The Pullups were way harder than I thought they would be. Finished in 10:51 as RX'd. Great job 5:30. I know a lot/all of you do not like running but you still pushed through, very nice.
  55. ZachR Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090813.html?showComment=1250217414272#c7276990706910335190'> August 13, 2009 at 9:36 PM
  56. 30 muscle ups for time

    34:50

    This was tough and I almost quit after 21 because I failed about 7 trying to get 22. I took a little break, retaped my wrists and was able to get through the rest. Way to kill it Joe C and Libby.
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