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Thursday 090827

Ricky Frausto Filed Under:
Today's workout is the third of four baselines. It is the least important of the four and the day can be utilized as a rest day instead, in order to fully give your potential to the fourth and final workout.

It could also be an opportunity for those that missed baselines #1 and #2 to make them up, as having times for "Karen" and "Helen" are more important than #3.

Baseline WOD #3
As many rounds as possible in 20 minutes of:
9 Hang Squat Cleans, 115#/77#
15 Box Jumps, 24 inch box
21 Abmat Situps

Post completed rounds and how you scaled, if any, to comments, or whether you made up baselines #1 or #2.


Developing the Muscle-up: Part III
______________________________________
I recommend that everyone in the gym who is partaking in each of these baselines, keep record of exactly how they completed each workout. Keep record of exact scaling methods (bands, reps, distance, etc.) and time to complete so that when retested, the exact same workout can be utilized.

Do so also for all of 1 rep maxes. Keep track of everything. Know your strengths, weaknesses, progress, etc. It is through these numbers that you will make the most improvements, a close second anyways, to diet.

If you are not tracking your progress, you are not making any.

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22 Responses to "Thursday 090827"

  1. paul Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251375856854#c904873391265273825'> August 27, 2009 at 7:24 AM
  2. Helen: 10:02. PR, but was hoping for sub-10. Couldn't quite keep up with Eric C!

    Great 6am class, and thanks Eric and Dave for doing Helen with me.
  3. Eric C Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251376217456#c5345884454490164142'> August 27, 2009 at 7:30 AM
  4. Oooooo.... got to get Helen in today! Dave, Paul and I worked out together 9:37. (Paul, please stop pushing me to go sooo hard. I might actually get in better shape.... geeeez.)Amanda, who is usually sharp as a tack, wrote me down at 9:47 but I think she was having an off morning. So, Ricky, my assessment was: It sucked. Only broke up swings once and that was on last set (14-7).
  5. Eric C Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251376288448#c9214152087307926635'> August 27, 2009 at 7:31 AM
  6. Look! Paul is even trying to post before me too! :)
  7. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251378519163#c3693936234224885298'> August 27, 2009 at 8:08 AM
  8. Took rest day today...felt like I needed it with 3 days in a row of WOD's plus 1 1/2 hours biking last night. See everyone 6 a.m. tomorrow.

    Shelley
  9. paul Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251381276335#c9029277370817464461'> August 27, 2009 at 8:54 AM
  10. HA! saw Ang at the grocery store the other day and at the self-checkout, as i'm scanning my last item, she yells: "time!" loved it!

    i friggin love the crossfit mentality.
  11. Greg MO Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251381758183#c4608379515711615903'> August 27, 2009 at 9:02 AM
  12. 8 rnds + 12 situps

    aarrrgh!...8 situps short of 9 rnds, damn! my goal was 2 get evry set of cleans unbroken, got that but box jumps is where i took my time...realy wanted 2 take it easy 2day so i had somthin left 4 2morows baseline, but just like Eric said with such a good group pushin u its hard not 2 giv it evrything evry tim u step foot in this gym!...evry1 @ 6am motivates me 2 get betr evry tim...honestly we have so many good athletes comin up I don't know if i can even make the cut 4 the affiliate team next yr!

    Nice work as usual 6amers!!!
  13. Hilg Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251382967038#c7499519694919728728'> August 27, 2009 at 9:22 AM
  14. Why am I reading this!? ;-) My daughter turned 13 today so subbing in the Noon for my usual 6er. Going to do Helen makup. See yoy 6amers tomorrow morning. Paul, was that checkout your personal best?

    Brian
  15. Addi Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251383233278#c6966429524268080097'> August 27, 2009 at 9:27 AM
  16. REST DAY. This one looks like my kind of fun, but the quads are beyond destroyed. I can't walk downstairs without holding the walls.

    Hate you more, Ricky.
  17. Addi Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251383391000#c8384377054641894623'> August 27, 2009 at 9:29 AM
  18. Found a good jump box quote... a Rip Quote of the Day from a few days ago:

    "Physical strength is the most important thing in life. This is true whether we want it to be or not."
  19. Danielle Ostronic Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251385221563#c3175078556894137507'> August 27, 2009 at 10:00 AM
  20. Taking a rest day today, I am sure tomorrow is going to be brutal.

    Does anyone have any pictures from the CFO 1 year party. If I could get some that would be great.

    Thanks
  21. BigD Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251396976991#c8131213846959896044'> August 27, 2009 at 1:16 PM
  22. Did Helen at 6AM for the first time and she beat the crap out of me! DNF in the 15 minute time limit. Was three pullups short. Total time for me - 15:39. Son of a....
    Thanks Paul and Eric for pushing me though. It gives me a good starting block for this one. Can;t wait to see what tomorrow will bring. Just a thought. With the last three days Ricky put up vids dealing with muscleups. Think they'll be in the WOD for Friday? That'd be cool.
    See you 6AMers in the morning!
  23. Addi Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251398402744#c7884792522988874959'> August 27, 2009 at 1:40 PM
  24. One more post today and I'll probably shut up. Found this template for keeping track of benchmarks, etc. I don't remember where, or I'd give credit. :) I think it was on a message board on the main site... Anyways, I thought it might be helpful - I think it's organized fairly well and easy to use.

    http://spreadsheets.google.com/ccc?key=0Ap4GM3a6MW2pdDFmNXRBRVd4UjM3SjF3V1E0R0NPTmc&hl=en
  25. Addi Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251398490675#c2033996821601122131'> August 27, 2009 at 1:41 PM
  26. That link looks funky, but I tried copying and pasting it, and it works. That last letter that's cut off is a c.
  27. Chad Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251400352325#c5880034604987681151'> August 27, 2009 at 2:12 PM
  28. Addi's link
  29. zj Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251404826832#c2994150875884672344'> August 27, 2009 at 3:27 PM
  30. 8 rounds 6 HPCs
    I think this WOD should have a name.
    It was a good one.
  31. Paula Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251406766304#c8713902036902447990'> August 27, 2009 at 3:59 PM
  32. Definitely taking advantage of the rest day option and rest up for tomorrow. Have a great evening!!
  33. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251411961693#c1041108753225389753'> August 27, 2009 at 5:26 PM
  34. I couldn't come yesterday because of work and class and still definately need the rest day today! My quads and hammys are still in pain from Monday MBS and the Tuesday Wallballs! My legs jerk and twitch when I try going up or down the stairs! Hopefully with some stretching and lots of water they will be up for whatever tomorrow brings... :)
  35. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251413481300#c1185820416393910325'> August 27, 2009 at 5:51 PM
  36. Probably should have taken a rest day, but I just couldn't resist!!! Finished 8 rds. I am definitely feeling the affects of this weeks programming...hope I do okay with the benchmark tomorrow. Great job morning mates, especially Paul and Eric. You guys tore it up! Now if only I could stay with G MO for more than one day!


    Nick P
  37. Becky Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251418445462#c5365852760377103459'> August 27, 2009 at 7:14 PM
  38. I did Helen for the first time fully RXD. Finished in 14:23, so I feel better about Helen than Karen. 4:30 rocked today though...Great job all!
  39. BigD Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251419538790#c5606270024431278221'> August 27, 2009 at 7:32 PM
  40. Just realized since I DNF today I fouled, thus 100 pushups tonight at home. My little girl is giving me a funny looks as I'm squeezing them out.
  41. Blog on Life Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251425103179#c837672071335932360'> August 27, 2009 at 9:05 PM
  42. Danielle, Joe C has pictures from the 1 year party. Find him on Facebook "Joseph Calderon" and he has them up.

    I couldn't make it to the gym today so I made the mistake of doing 100 burpees for time. Holy cow I did worse than the first time I did them. Last time we had a cut off of 10 minutes and I got to 94. Today I did all 100 and went to look at the timer and it was 12:54. WTF! I blame it on A) doing it by myself, thus no one to try to keep up with and B) my arms and legs are already sore from Karen and Helen!
  43. Crystal Says: http://crossfitomaha.blogspot.com/2009/08/thursday-090827.html?showComment=1251429672495#c7601444982297584112'> August 27, 2009 at 10:21 PM
  44. Holy crap the soreness is starting to set in.

    Only 2 of us at 6:30 tonight. Tackled the WOD Ricky put up. Finished 6 rounds + 9 squat cleans & 14 box jumps. so close to 7! Used 63# for the cleans. Pretty happy that I only broke up the cleans on round 6 into a set of 5 & a set of 4. Pretty happy with today after yesterdays crappy Helen.

    Nice job Courtney.
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