Tuesday 090825

Ricky Frausto Filed Under:

We have reached the end of practicing our alternate programming for the month of August. We now switch our attention to setting a new baseline for the upcoming programming that starts on Monday, August 31st. This means we have Tues., Wed., Thurs., and Friday to get three or four workouts in for all members of CrossFit Omaha (If you workout in this gym, I am talking to you). We will utilize existing CrossFit benchmarks to set this baseline.

Baseline WOD
"Karen"
For time:
150 Wall Ball Shots (20#/14#, 10 foot target)

Cut-off is 15 minutes. If you do not complete the workout in the allotted time, you FOUL.
FOUL = 100 Pushups


Developing the Muscle-up stability with Rob Miller

42 Responses to "Tuesday 090825"

1. Mel C Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251164765277#c8569304985818121468'> August 24, 2009 at 8:46 PM
2. I am going to HATE tomorrow. And I like that you're getting the WODs posted earlier! But really...15 minutes? I'm a little nervous about this one...if I FOUL I'm going to be mad as h*ll.
   
   Oh yea, I like the new blog. It's a good switch up and hands down I think our affiliate has the best blog layout.
3. BC Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251166867242#c345658676908824690'> August 24, 2009 at 9:21 PM
4. Under normal circumstances the idea of 150 wall balls would make me throw up in my mouth just a little, but the fact that we're now done with birthday-palooza at 6am makes it totally worth it.
5. Cari Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251167368010#c2110931589764416956'> August 24, 2009 at 9:29 PM
6. Pretty sure I'm going to have nightmares about this wod tonight ... probably with Joe yelling 'Throw it higher; stay on your heels ... or you'll have to do 100 pushups' (evil laugh from Joe). Looking forward to 7am ;).
7. Paula Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251168325374#c5803724378029122907'> August 24, 2009 at 9:45 PM
8. Check out Joe's warm-up video on the main site!!!
   
   Have not had the privilege of meeting "Karen".... Can't wait!!! Better get to bed and rest up for this one!
9. Unknown Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251173403011#c2437788617071316465'> August 24, 2009 at 11:10 PM
10. Love the new website layout. Very nice! Recovery from wisdom teeth out is almost over. Can't wait to be back! Enjoy "Karen" looks like FUN!
11. JimmyG Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251174100499#c444651961899986972'> August 24, 2009 at 11:21 PM
12. Way to make it to the main page again guys! I miss those warm ups. Hope to see you all by mid/late September.
13. BC Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251202437103#c3895938701574873213'> August 25, 2009 at 7:13 AM
14. 9:31 rx'd, not quite as bad as I thought it would be. Nice job morning crew.
15. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251202496654#c5648119713610262727'> August 25, 2009 at 7:14 AM
16. I don't think I am coming in......might as well just do 100 pushups now. 150 throws at a target! That is the shittiest workout of them all posted on the board.....imo......see you guys later.
17. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251202590488#c3009254168016076298'> August 25, 2009 at 7:16 AM
18. finished in 8:28; had to re-do 5 of them. Great job everyone this a.m.!! When Greg M yelled time, I was at the 100 mark:( He, Paul and Nick really crushed this WOD.
    
    Shelley
19. paul Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251202932439#c862850678186529420'> August 25, 2009 at 7:22 AM
20. Looking forward to having you back, JimmmyG! As Steve would say, you are one of the original CFO titans!
    
    This wasn't as bad as I thought it would be, but it was no walk in the park, either. 5:45. did the 100 pushups, too, because i need to work on them anyway.
21. Gina Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251204823487#c5557458036557639594'> August 25, 2009 at 7:53 AM
22. I chose the 8ft target, which came with a 10 min. cut off. I only got through 131, so I did the push-ups with Cari after. I broke them up into sets of ten, no band! Nice job everyone today.
23. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251209376257#c2898874657766590117'> August 25, 2009 at 9:09 AM
24. RX'd in 6:13. This wasn't too bad. I should have definitely taken less breaks though. I did 50 in a row then did sets of ten. Everytime I took a break, I looked at Greg M and Paul...they didn't stop!
    After the wod I went for 30 consecutive and hit 38! I think I could have got more but I lost my grip. Damn!! More chalk next time...
    
    
    Nick P
25. Greg MO Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251209584508#c4376865965362563271'> August 25, 2009 at 9:13 AM
26. 5:24 rxd
    
    glad 2 b done with FRCF!!! my goal was 150 unbroken but i only got to 91 reps b4 my 1st break then sets of 10 there aftr, had 2 re-do about 8 reps or so throughout...my quads burnd lik crazy 4 a while aftr this 1!
    
    way 2 work 6amers!!!
27. Brian Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251210666774#c8597731888354127944'> August 25, 2009 at 9:31 AM
28. Was glad to get through Karen today but something's nagging me. If I have the height on a throw but it doesn't actually touch the wall....does it count? I counted a few of those....probably 7-8.
    
    Can't wait to get to the point where I can do 50+ without stopping.
29. Eric C Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251213530589#c4927130104341190056'> August 25, 2009 at 10:18 AM
30. Karen = 7:41
    
    Don't make the same mistake I did and rely too much on your arms. I didn't use my legs enough and at 60 my arms wanted to fall off. My last 50, my feet had to leave the ground to get enough momentum to get the ball up.
    
    I did tabata pushups with Paul and then finished out some extras to hit 100... (to punish myself for poor wallball technique and dumb strategy)
31. Steve Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251215471213#c7266061128230760635'> August 25, 2009 at 10:51 AM
32. Reba, I agree with you. One exercise repeated 150 times? Constantly VARIED?
    
    Sugar is again in the mainstream media. Seems like this topic, along with most other things nutrition or exercise related, comes and goes in cycles.
    
    Sweet Surrender: Sugar Curbs Urged
    http://online.wsj.com/article/SB10001424052970204660604574370851517144132.html
33. Ricky Frausto Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251218531232#c361730973956272565'> August 25, 2009 at 11:42 AM
34. BC,
    The ball must touch the wall above the aforementioned mark, in this case the bottom of the red line. So in other words, you have to see red underneath the wall with the ball touching the wall.
    
    Same goes for pull-ups. You must get your chin clearly above the bar not just to the height of the bar for the rep to count.
    
    These are the rules that will be enforced at any CrossFit competition. Don't hit where they want you to, and the rep will not count.
    
    Just ask Reba, during her 30 wall ball attempt at the affiliate cup competition, how much the rules are enforced. Do it right in the gym, nothing to worry about in competition.
35. Ricky Frausto Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251218703473#c2033791349337025074'> August 25, 2009 at 11:45 AM
36. My bad, my comment was to Brian H and not BC.
    
    I also meant chin clearly above and over (where you can see on the other side) the bar and not just to the height of the bar.
    
    150 wall balls is constantly varied. How many times have you/we done Karen? Haha.
37. Brian H Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251224314308#c7163594464115440802'> August 25, 2009 at 1:18 PM
38. Thanks, Ricky.
    
    That would be my first? Out of curiousity, how often do you see them same workout??
39. kahrs Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251225865625#c5864239490616086967'> August 25, 2009 at 1:44 PM
40. That is a hard question to answer in over 2 years I have never done Karen. I know a few people have done it though. There are a handful of workouts that will be done 3 or 4 times a year but that is about it.
41. zj Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251226102126#c7416916582858836226'> August 25, 2009 at 1:48 PM
42. 7:27
    I am actually glad I'm not as good as GMo and the Prof at wall balls. Those guys have something wrong with them. Nice job everyone!
43. Ken Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251226637224#c5408737929453992639'> August 25, 2009 at 1:57 PM
44. Foul! enough said
45. BigD Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251229483968#c7787765452860131148'> August 25, 2009 at 2:44 PM
46. Karen RX'd 13:35
    Missed the 6AM due to work so hit it with the nooners. Awesome job you guys! My form still needs work as about a third of mine looked like I was doing foul shots. Thanks for keeping us honest thought Rick. Had to redo about 10 of mine. Good stuff though.
    sorry I missed the tabata pushups this morning. I'll make them up later today.
47. Gdawg Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251239357055#c720869900902049770'> August 25, 2009 at 5:29 PM
48. This comment has been removed by the author.
49. ZachR Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251240367979#c5324601135780061300'> August 25, 2009 at 5:46 PM
50. 6:26 rx'd
    
    Got the first 70 in a row and then started letting the ball hit the ground after each one. Will be shooting for sub 6 minutes next time around.
    
    Good work to everyone at 4:30 today.
51. Joe C Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251241412755#c834548802998642683'> August 25, 2009 at 6:03 PM
52. WTF!! this was workout was dumb! OWYYYY! i wanted to rip quads out to make them stop cramping up. Anyway,
    6:38? i was 4 WB behind Zach.
    Did i mention my legs friggin hurt? Great job 4:30 glad to see everyone workin hard. See yall tomorrow. (Hopefully we wont have to use our legs HA!)
53. Paula Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251241984592#c8448132577710866202'> August 25, 2009 at 6:13 PM
54. 12:20 Rx'd- I'm fairly happy...cuz I actually didn't think I'd make the cut-off. I haven't done wall balls in a long time and when I last did them it was hard to reach the 10ft target and squat below parallel at a consistent basis. I surprised myself!!! Gotta be the new shoes!!
    
    Awesome job 4:30!!!!
55. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251242817727#c1217415760261298186'> August 25, 2009 at 6:26 PM
56. No Airballs! Shockingly...I used gloves and although joe may have laughed at first, they worked like a charm! I could actually grip the ball so it didn't slip through my hands which I now know caused alot of my airball problems :) Whohoo!
    
    530 rocked the house! Neil kicked my *ss with a time of 5:45.
    
    Next time I will take out some of my strategic resting and see what happens.....
57. Brandon Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251244513608#c2841547561783736001'> August 25, 2009 at 6:55 PM
58. I'd love to have done this WOD, but my back says NO! By the way, I'm diggin' the new website design! :-)
    
    BrandonB
59. Mark Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251248077425#c8307046020528858094'> August 25, 2009 at 7:54 PM
60. 8:06, I have never done Karen before but I was hoping for sub 8 minutes at least. Oh well, I will be much better next time.
61. Kelli Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251248575912#c1765678074846453990'> August 25, 2009 at 8:02 PM
62. 11:47 - need to go back and try and find when I did it on a rest day...
63. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251248606704#c8879741001435067924'> August 25, 2009 at 8:03 PM
64. Rx'd 13:18
    oh my hammys!
65. Lindsey V Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251248751691#c5322493464788201147'> August 25, 2009 at 8:05 PM
66. This comment has been removed by the author.
67. Lindsey V Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251248853993#c7437754158299420888'> August 25, 2009 at 8:07 PM
68. 11:20 Rx'd
    
    This is my second time tangoing with Karen...the first time was in the first few months of starting xfit. I don't know what my time was then, but I'm hoping I did better this time around!
    
    A job well done to everyone at 5:30!
69. Jess Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251249468404#c7076608007926106319'> August 25, 2009 at 8:17 PM
70. I really true hate wallballs...but what I hate even more is doing 150 of them. UGH, a big FOUL for me. I got all of them in under the cutoff (only by secs though) but wasn't able to hit the 10 ft target. Sooooo my happy a$$ was doing 100 pushups. I guess that is yet another thing to add to my weakness list. Great job 6am peeps and for cheering for me at the end. It helped sooo much.
71. Cari Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251249926211#c8069618456055808931'> August 25, 2009 at 8:25 PM
72. Went to 6am and scaled to the 8 foot target so 10 min cutoff and DNF at 123. Wall balls seem to be getting better all the time but just need to break less. Also, did 100 pushups w/ bands. Looking forward to seeing what tomorrow brings!
73. hannah eileen Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251249989410#c3406284653353506214'> August 25, 2009 at 8:26 PM
74. ugh. 11:17
    I still love wallballs
75. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251250448569#c3052615291814277813'> August 25, 2009 at 8:34 PM
76. 12:?? didn't listen to my time too busy being angry at my lower back. Surprisingly my legs feel fine. I need to work on the bouncing wallballs. I hate Karen.
77. Crystal Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251251572392#c6338589513245979842'> August 25, 2009 at 8:52 PM
78. 10:37 rxd. Felt I could have done better. Way to go 6:30. Everyone went balls to the wall! Hahaha!
    
    I'm ready to see what tomorrow will bring.
79. Gdawg Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251255015159#c8909679275776597265'> August 25, 2009 at 9:50 PM
80. This comment has been removed by the author.
81. kahrs Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251255693002#c3562142173753069501'> August 25, 2009 at 10:01 PM
82. 8:18 not too happy with it but I will take it as a baseline. Great job everyone.
83. Addi Says: http://crossfitomaha.blogspot.com/2009/08/tuesday-090825.html?showComment=1251296575189#c2152538839096587279'> August 26, 2009 at 9:22 AM
84. Thought I posted last night, but apparently not. :)
    
    10:14 - I think I've done this one before, but I don't really remember. Definitely rested a little more than I needed to. Not a great time, but I ain't mad at it.