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Tuesday 090818

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.


Receiving the bar by Coach Burg, courtesy of CrossFit HQ. Check this video out, it will help you guys that have trouble with receiving the bar during the catch of a clean. Notice also the open hands when receiving the bar (never catch a bar with the hands closed).

Post thoughts to comments and if posting videos like this to the blog is helpful.


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33 Responses to "Tuesday 090818"

  1. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250597815247#c6965738803297365473'> August 18, 2009 at 7:16 AM
  2. FRCF:

    21-15-9

    Thrusters 95/65
    pullups

    10 burpees in between each exercise

    Finished in 12:08 using 68# on thrusters. 50 burpees really sucked.......

    Great job 6 a.m.!

    Shelley
  3. paul Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250598025324#c705438729927283455'> August 18, 2009 at 7:20 AM
  4. nice work 6ers. that hurt.

    13:52. all but last 4 pullups CTB.
  5. BC Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250598584972#c6707543061193997795'> August 18, 2009 at 7:29 AM
  6. I didn't think Fran could be any suckier...until I had to do it with 50 burpees thrown in. 12:25 Rx'd w/ CTB pullups - a full 7 min slower than my regular Fran time. Yep, definitely suckier. Great job morning monsters.
  7. GregP Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250600308010#c4982930094538422206'> August 18, 2009 at 7:58 AM
  8. I am beginning to dislike birthdays.

    16:06 which is only 4 minutes longer than my last Fran time and I know the burpees had to take longer than that so overall I am pleased with the time.

    Great Job 6am.
  9. Brian H Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250603195777#c1503445569194443687'> August 18, 2009 at 8:46 AM
  10. If it wasn't for the deadline I'd still be there! ;-) 17:40, my shoulders hurt.

    Nice Job 6am....now if only we can get those doors open! I'd probably wouldn't sweat then. HA!

    Brian
  11. Eric C Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250603968569#c176262106317306776'> August 18, 2009 at 8:59 AM
  12. CTB? I didn't know it was CTB!

    Regular Fran was one of my first Crossfit workouts. I did it last August and I was around 11 minutes. I watched videos of guys and girls doing it in the 2 to 3 minute range and I couldn't believe it! That is one thing that got me to train harder, because I knew the potential gains you could make.

    Todays WOD was "Crazy" Fran: 10 burpees between exercises. 10:18(ish).

    Paleo Day 2! If you have the guts to Crossfit, you should have the guts to try this!

    Hanna and Paula have some HUEVOS...
  13. Gina Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250605816484#c4942946249756833240'> August 18, 2009 at 9:30 AM
  14. I also am beginning to hate birthday WODs. 16:40 for me today, using 63lb thrusters and a blue band for the pull-ups. I believe this WOD should be referred to as Fran on Crack. Just a thought.
  15. BC Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250618148900#c6878041036568208579'> August 18, 2009 at 12:55 PM
  16. Um, yeah, let's try this again...my time for Bizarro Fran would be 15:25, not 12:25. Every day I get just a little bit dumber. It's pretty sweet.
  17. Jess Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250625231766#c6592979997051351012'> August 18, 2009 at 2:53 PM
  18. I am about to tell FRCF and their Bday WODs where they can go...!!!! Throwing in 50 burpees was just plain NONSENSE. I know I say that alot BUT this time I really mean it.
    14:11, 43#, blue band for pu's

    Thanks Eric C for the adjustment this am. I feel much better and I can breathe without having stabbing pains in my lower back.
  19. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250628023084#c50542639324877418'> August 18, 2009 at 3:40 PM
  20. MBS at noon ~
    practiced HS PU's with purple bands - always a fun time :)
    tried a few negative HS against the wall and hit my noggin pretty good! lol!
    For the WOD did 31 pullups, 65 box jumps, and 73 sit ups - 169 total reps. This was a good WOD b/c you never got too tired doing an exercise before you had to switch.
    Fun times nooners!

    ??Paleo Question??

    After talking with Jen T about Paleo and reading some articles on it.... Is it basically meat, veggies, and fruit? No carbs? So what do you use for salad dressing (if any?) and are potatos/sweet potatos a No-No since they are high in starch? No milk... no cheese? I have been thinking about trying the 1 month challange as others are doing now and just coming up with these questions :) thanks
  21. BigD Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250631076425#c716052747756693599'> August 18, 2009 at 4:31 PM
  22. Did burpee Fran with all my 6AMers! 15:29. Thanks for the push guys and thanks Eric C for hanging out and hitting abs. I keep forgetting to do those...
  23. Eric C Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250633945620#c8850895247140204512'> August 18, 2009 at 5:19 PM
  24. Allison C,

    Paleo is mainly meat, veggies and fruit and some tree nuts and some olive oil (and maybe a very little honey thrown in occasionally). This is the food that was available 10,000 years ago. It's not that carbs are bad, it's just that grain's and legumes (peanuts, potatoes) are not good.

    I don't do any dairy when I'm 'on'.

    Here are some salad dressing recipes:
    http://paleofood.com/dressing.htm
  25. BC Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250636919401#c918435631872152955'> August 18, 2009 at 6:08 PM
  26. Allison - Eric C pretty much summed it. Meat, veggies, some fruits, nuts and berries. No grains, no starches, no dairy and nothing processed. I've been eating like this for about 3 weeks now - except for a big glass of chocolate milk after every workout. I've dropped almost 10 pounds and I feel really, really good, and the other day I think I saw an ab, though it could have been the light. From what I've read sweet potatos are actually ok, but I may be wrong on that. Hope this helps.
  27. ZachR Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250637342608#c7587337675688794625'> August 18, 2009 at 6:15 PM
  28. Nasty Girls
    13:36

    Paleo Answers:

    check out http://www.byersgetsdiesel.com/2009/07/change-your-life-in-thirty-days.html. Should answer all your paleo questions. Don't forget to read through the comments!!! Lots of good stuff on her blog.
  29. Paula Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250637873889#c6571347664512913040'> August 18, 2009 at 6:24 PM
  30. 4:30- 14:24? - Did the Nasty- Nasty Girls WOD that is! Holy crap that was rough.

    50 squats
    7 Muscle-ups (scaled)
    10 Hang power cleans- 87#

    Awesome work 4:30!! My biceps are fried!

    Mandy, welcome the crossfit!! Great job on your first class.

    Oh, and btw- I'm a packer fan and HUGE Brett Favre fan- He's back for another year, but playing with the rivals. I'm still pumped!!
  31. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250639513266#c238600824327402004'> August 18, 2009 at 6:51 PM
  32. 4:30 was rough. I finised in slow:thirty...really I heard my time but it did not register. I know I was close to the cut off. I couldn't get the last cleans up cleanly. For not working on muscle ups ever, we have done it twice recently. I can really tell a difference between that first day and today. Good job girls and boys and welcome Mandy!
  33. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250639513982#c5656344318429821362'> August 18, 2009 at 6:51 PM
  34. This comment has been removed by the author.
  35. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250639659608#c14419621802881857'> August 18, 2009 at 6:54 PM
  36. Well I don't think I can say I did the Nasty Girls WOD today.... It would be more appropriate to say that I worked on muscle-ups. I got through 1 round plus 3 more muscle-ups. I was very frustrated with today. I have a lot of work to do! Everyone else looked like they were doing great at 4:30.
    Sorry I missed the Crazy Fran WOD at 6. Ha.
    And thank you Rich, you made my day.
  37. Kelli Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250641451463#c8706680388999004424'> August 18, 2009 at 7:24 PM
  38. 5:30 was fun...finally had a good day with a PR in the last squat (129# 1RM). Moved fairly quick, finished in 6 minutes something...:)
  39. Cari Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250641569527#c8620347517686009393'> August 18, 2009 at 7:26 PM
  40. Went to 5:30 and did the crazy Fran workout w/ 63#; I think it took right around 20 mins which is just terrible and last time I did Fran at 58# it took around 14 and I don't think those 50 burpees took a whole 6 minutes so not too happy w/ that time at all ... but at least its over now!! Great job 5:30; everyones ohs were looking awesome! Have an early mtg tomorrow so will be in at 5:30 to do whatever FRCF posts.
  41. Becky Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250641919635#c9088837959157451103'> August 18, 2009 at 7:31 PM
  42. 4:30 was definitely rough today...I was very proud of everybody though. I finished in 16 something. This week was the first time ever doing anything on rings, so I know there is lots of work to be done on those. Awesome job today to everybody though!
  43. Jen S. Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250643455280#c4032353384515060619'> August 18, 2009 at 7:57 PM
  44. Nasty girl WOD- finished in 12 something?? maybe?? I really didn't pay attention to my time. Did 93 for the snatch'a roonie and scaled the muscle ups (of course). Besides not being able to do a muscle up everything else felt great. Welcome Mandy- what a great first workout!
  45. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250644270469#c2552668507892750364'> August 18, 2009 at 8:11 PM
  46. FRCF rx'd in 10:45. This really sucked. I have no idea what my fran time is, all I know is throwing burpees in ANY workout can really put a wrinkle in things. I had to do this at the 6:30 class instead of 6am...anybody have any tips on training a 2 year old to sleep in their own bed??? I am on week three or four of paleo and io feel great! The first week sucked but now my body is starting to embrace it. Stay with it!

    Nick P
  47. Chad Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250644699710#c9176097485402433790'> August 18, 2009 at 8:18 PM
  48. I did the 5:30 workout and finished in 5:38 at 130lbs. I wish I could finish all of them this fast.
  49. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250645016845#c5374355659851216515'> August 18, 2009 at 8:23 PM
  50. Did the CF Santa Cruz Central finished in 6:3? right behind Kelly. The OHS did not feel great today, got up to 157 on the last rep. Nice job 5:30.

    Is Mandy the one I know as Lt. Amanda Richards?
  51. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250645041220#c4428371147111220689'> August 18, 2009 at 8:24 PM
  52. Nick I actually have some tricks that work. Let me know if you really want to know. I'll be there in the morning tomorrow.
  53. Gdawg Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250646513239#c5584416944663735167'> August 18, 2009 at 8:48 PM
  54. This comment has been removed by the author.
  55. Mel C Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250651978938#c74917852694843076'> August 18, 2009 at 10:19 PM
  56. Did the Crossfit Santa Cruz workout. I had an awesome time with the scaled muscle ups and really honestly can't wait to get just one done. Ang, don't get hard on yourself, you were the ONLY girl doing it prescribed! I used 87 for the hang cleans and finished in 13 something. It felt pretty good! Good job 4:30!
  57. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250652404563#c5237813666001605276'> August 18, 2009 at 10:26 PM
  58. Wow! Thanks guys for all the info - I will give it a try - can't decide if I should start as soon as Monday or September 1st... hmmm :)
  59. Crystal Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250653916790#c8138327375657925868'> August 18, 2009 at 10:51 PM
  60. Nice job 6:30. Last set of deadlifts @ 239 for a new PR of 259. Whoo hoo!! At first I thought only a 9# gain but hey I'll take it. Worked on muscle ups between sets. Making a little progress but lots of work to do. Way to go Megan. You will have them in no time. So close!
  61. Danielle Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250655591846#c2118115062342573595'> August 18, 2009 at 11:19 PM
  62. OHS are the worst for me. That's all I have to say about that :)
  63. Mark Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250685032223#c7588310678599073850'> August 19, 2009 at 7:30 AM
  64. CFSCC WOD: finshed in 5:45 with 179# as my last weight. I really should work more on improving OHS.
  65. Addi Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090818.html?showComment=1250795063095#c531420341999891935'> August 20, 2009 at 2:04 PM
  66. CFSCC - 5:0? with 125# on the last round.

    125# was my 3RM from the Games. I feel like I should have been able to go a little heavier - just wasn't confident in my right shoulder being able to support much more.

    Sprints felt great!
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