RSS

Wednesday 090805

Ricky Frausto Filed Under:

WOD

Because the CrossFit Central blog has not been updated consistently, the 4:30 class will now rely on CrossFit Santa Cruz for their workouts.

CrossFit West Santa Cruz will now be the default affiliate WOD followed, should a workout not be posted to your respective affiliate.

One other thing, rest days are now up to you. Be smart and take a day off at least once a week, including Sundays (if you don't workout on Sundays). Its up to you though.

Post times, rounds, or weights lifted and thoughts to comments.






















Talk about covering full range of motion.

Let me ask you a question and be honest. Have you ever counted a rep that shouldn't have been counted? Have you ever regretted it? Have you ever made up for it in some form or fashion?

The reason I ask is because if you move with the intensity that will bring about results, you will almost undoubtedly cut range of motion short at least once in every workout. The question is, will you do the extra reps to make up for it or will you let it pass?

Like I said, be honest. You will not be penalized here. Maybe made fun of, but not stoned, if you will. Make up for it though.


edit post

26 Responses to "Wednesday 090805"

  1. Crystal Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249442185473#c7822550646758924208'> August 4, 2009 at 10:16 PM
  2. Allrght. So I do actually try to make up my reps if I don't feel like they are right. Honestly there have been times when I'm so frustrated that I don't follow thru all the way.

    On another note 630 we are in for some fun! Looks like an awesome chipper! Can't wait. Looking forward to those pistols! NOT!!
  3. Kelli Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249443774261#c7585796150378298202'> August 4, 2009 at 10:42 PM
  4. Never. ;) Actually, I used to do it much more than I do now. I remember counting pushups that I didn't quite lock out (i.e. the knee drop lockout), because I was so frustrated with my pushups and was sick of resting. Otherwise now I am pretty good. I am sure that I do it every once in a while - no one is perfect - but I insist that I make up every missed rep. Except on doubleunders. :)
  5. Jen Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249469004744#c9088403013868174376'> August 5, 2009 at 5:43 AM
  6. Bless me father...for I have sinned...On occasion when completing Chest to Bar Pull Ups...I have missed touching the bar with my chest, but was well above the clavicle on hight, and so tired that I counted it. I know it's wrong, but sometimes I am so weak...I also have fantasies about beating Zackr on Helen WOD.
    -Jeff
  7. Cari Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249475552977#c4425734532938206094'> August 5, 2009 at 7:32 AM
  8. Front Range: 6 rounds; was about 35m short of 7 rounds. Good to see you this morning Xtina and great job to everyone!!
  9. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249476442030#c6182807543012900819'> August 5, 2009 at 7:47 AM
  10. Just this week I forgot an entire round of the 15 squats in one of my first Cindy rounds....I did 30 on my next set.....Just yesterday I dropped to the ground thinking I was done after my last set of "Doozies" only having to drag myself back up after being reminded I had another Row left.....so normally its never on purpose but I get so excited to be done! (& my husband seems to be done before me now all the time so he is quick to remind me of my sets...)

    I also always think my pushups can be improved but if my chest hits the floor, I count it. I have definitely had to re-do push jerks before...:(
  11. paul Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249476447692#c5627981888145663272'> August 5, 2009 at 7:47 AM
  12. i did a variation of yesterday's CF santa cruz central wod:

    5 rds:

    5 doozies
    300m run

    15:25

    rested too much but my lower back was locking up for some reason.

    can't wait to be back on friday!
  13. paul Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249476687570#c2956936449509730236'> August 5, 2009 at 7:51 AM
  14. oh yeah--i am guilty of knowingly letting a few bad reps slide. but the only time i can remember was in st louis--we were doing this AWFUL wod with no cutoff and i was at about the 23 min mark and DYING. to get through it i had to do some UGLY burpees. looking back, i should've sucked it up.

    also, sometimes i count the last DU if i trip on it. but usually i don't.
  15. BC Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249480499533#c588871656388963725'> August 5, 2009 at 8:54 AM
  16. Front Range WOD - 9 full rounds. Nice workout to come back to after vacation. During vacation I put my 14 year old nephew through a couple of wod's, we did Air Fran and then did a walking lunge/elbow bridge wod from a couple of Sundays back. When I told him what we were going to do he thought that sounded pretty easy and wasn't too impressed, then the next day he could barely walk and I, of course, laughed uncontrollably and then punched him in the thigh every chance I got. Yeah, I'm THAT uncle.

    And yes, though I hate to admit it, I too am guilty of counting less than perfect reps from time to time. I rarely do it and I always think the same thing, "I'm only cheating myself," and after this little mea cupa I'm thinking it's going to be a lot harder to cheat with a clean conscience. It's good to be back.
  17. Kelli Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249486402162#c6657956855641022132'> August 5, 2009 at 10:33 AM
  18. ahhhhhhhhhhhh! that is all i have to say about 5:30...running, situps, doubleunders and pushups. Lord help me now.
  19. Mark Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249487355747#c7345999298498004025'> August 5, 2009 at 10:49 AM
  20. I have similar tendencies as both Jeff and Paul. At the beginning of workouts I make sure every rep is legitmate but as my heart rate sky rockets and my muscles weaken I tend to "overlook" slight range of motion deficiencies. CTB Pull-ups and double unders are my two biggest culprits here. I tend to count a pull-up if I get high enough but my chest doesn't count and I occasionally count a DU if I miss but at least land on it. Both of these tendencies only happen towards the end of my workouts but they still occur. Time to try and fix that.

    My foot is still bothering me today but I might still come in for the WOD and substitue the running with something else since the rest of it should be easy on my foot.
  21. Addi Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249496835740#c527770373601899822'> August 5, 2009 at 1:27 PM
  22. Not just any running, Kelli. TWO MILES of running. I'm all for embracing my weaknesses and all that nonsense, but 800s two days in a row? Honestly. :) Trying to come up with excuses to come at 4:30 instead...
  23. Chad Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249499494384#c6902825763761640432'> August 5, 2009 at 2:11 PM
  24. 100 pullups for time. I got through 62 with a green band before the 10 minute cutoff. Thanks for showing me how to tape my hands like that Paul.
  25. Gdawg Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249499682804#c6020291610275496419'> August 5, 2009 at 2:14 PM
  26. This comment has been removed by the author.
  27. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249514067194#c5244499592766457483'> August 5, 2009 at 6:14 PM
  28. Before WOD - we practiced dead hang pullups - was able to do 4 with NO band! woo hoo! Before CFO I couldn't even pull my body weight up an inch - let alone complete 1 dh pu! So awesome! Grrrr!

    Shoulder press - 63#

    Push press - 68#


    Push jerk - 73#

    I am def feeling all the wods since Sunday tightening up in my shoulders!!! ohhh yeah!

    PAIN = GAIN

    fun times @ 4:30 :)
  29. Addi Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249517984673#c2099064827705797894'> August 5, 2009 at 7:19 PM
  30. Nice work on those pullups, Allison!

    5:30 SC Central WOD o'Death = 32:14 of no fun at all. My calves are destroyed, and I'm fairly certain that my knee cartilage has been mysteriously replaced with gravel and shards of glass. The only possible cure has to be Sgt. Peffer's and Homy Inn. Feel free to join us.
  31. Addi Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249518047267#c6100018241010974104'> August 5, 2009 at 7:20 PM
  32. P.S. Thanks a lot, Ricky. Not. :)
  33. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249518115910#c4206062516195964798'> August 5, 2009 at 7:21 PM
  34. 4 rounds

    800 meter run
    30 situps
    40 doubleunders
    20 pushups

    It took me 31:13 to finish; I did tuck jumps mostly in the first 2 rounds in place of doubleunders. I was able to get 20 doubleunders in a row in the last round which is a record for me:) The last 800 really sucked......

    Shelley

    Great job to the 5:30 class!
  35. hannah eileen Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249521993714#c2168502311083207752'> August 5, 2009 at 8:26 PM
  36. I had a whole lot of fun working out with Jen S. tonight. The whole 4:30 class was a blast! Dead hang pullups are always a good thing to work on. I still can't do more than 1 in a row. crap.
    Strength shoulder stuff usually knocks me out of contention for a few days. Today, though, it wasn't that bad. I got to 77# on sp, 92# on pp, 92x2 on pj. That was all my shoulder could take. We'll call it good.
    Paleo is 3 days down. I love it. I had pancakes, eggs, and bacon for breakfast and a ribeye for dinner. Can't get much better!
  37. Jen S. Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249523521470#c8643923264656549391'> August 5, 2009 at 8:52 PM
  38. I got a PR of 102 on Shoulder Press, then 92x3 for PP and 92x 5 for PJ. Pretty pumped about my PR. This was a great strength workout. Loved it. Thanks for being my WOD buddy Hannah!
  39. Crystal Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249523916877#c6205651741033657011'> August 5, 2009 at 8:58 PM
  40. 6:30 did great! It wasn't as bad as I thought it would be after all.

    Finished in 22:51. I think is is cruel & unusual punishment to have Pushups right after Burpees!!
  41. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249527224968#c1687057595645870311'> August 5, 2009 at 9:53 PM
  42. clarification :)

    i was able to do 4 dead hang pull ups but had to drop down after each one and then jump back up on the bar! i'm just excited i have progressed this far to be able to do them without the bandits! :)

    now the day i get 4 in a row - watch out!!!
  43. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249527369118#c2180057331177669341'> August 5, 2009 at 9:56 PM
  44. ps Addi - I would much rather be eating Sgt Peffer's grilled chicken salad and homemade meatballs and drinking ice cold beer... I'm at work - boo hoo :(
  45. Gdawg Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249529395221#c6272075084338076151'> August 5, 2009 at 10:29 PM
  46. This comment has been removed by the author.
  47. Mark Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249529836955#c9197347355951960959'> August 5, 2009 at 10:37 PM
  48. CFSCC WOD - modified to 1000 meter rows instead of the 800m run. Finished in 26:46. Foot held up pretty decent throughout the WOD but tensed up about 10 minutes after finishing. I think its getting better though :)
  49. Danielle Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249529851734#c5399911260518429959'> August 5, 2009 at 10:37 PM
  50. SC 530: DNF had 3 push-ups left. So sucky!!

    I think I shouldn't have counted some push-ups today. DNF is a DNF so I should have worked on those. Other times I am sure that I have lost count of rounds so I came up with a system. I turn a quarter circle each round so I know where I am at. I don't even get dizzy :)
  51. Kelli Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090805.html?showComment=1249543102088#c2956346721588811462'> August 6, 2009 at 2:18 AM
  52. DNF 5:30. But I did it. That to me is an accomplishment. :) I cannot believe that I ran 2 miles tonight. and interspersed it with situps, tuckjumps and pushups. Steve - thank you for pushing me on the last 800. I am gonna work on that breathing. :)
Subscribe to: Post Comments (Atom)

Thanks For Visiting!

Web Site Hit Counter
Web Counters