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Wednesday 090812

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.



















Deb Post working on cleans.
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If you didn't pick up a CrossFit Omaha koozie, you can pick them up in the gym. The cost is $3 per koozie or 2 for $5. Pass them out to all your friends.
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Who's ready for September programming? This is the same programming that I am going to use for myself. It's going to be state of the art. Who is going to stick with it throughout? It should take us through the rest of the year. If you need practice on the complex lifts or if you want more strength, this is the program for you. Be prepared and be ready for consistency.


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29 Responses to "Wednesday 090812"

  1. paul Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250078269948#c4940334753193276048'> August 12, 2009 at 6:57 AM
  2. Thanks to Chris for the party last night...and to everyone for making CFO what it is and has been for over 2 years now!

    Hoover ball roughed me up a bit, so I'm taking today off. Can't wait for max c&j tomorrow!
  3. BC Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250082148990#c6899217767211316311'> August 12, 2009 at 8:02 AM
  4. Finally, FRCF gave us a strength day. 1RM clean and jerk - I got 159#, PR. It was quite possibly the most ridiculous looking pr attempt ever, I literally did a 90 degree turn during the jerk, but it still counts. Nice job everyone!
  5. Cari Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250082982247#c7267824692094127166'> August 12, 2009 at 8:16 AM
  6. Clean & Jerk - 99. Tried 104; got the clean and it was ugly but then couldn't get it overhead. Great job 6am!!
  7. GregP Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250084972188#c507673286016865728'> August 12, 2009 at 8:49 AM
  8. We got to lift heavy things today!! 1RM C&J

    I got to #125 (PR) Nice work JoeJ on the movements. I enjoyed working with you this morning.

    Great Job 6am.
  9. Addi Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250085766360#c8983837403347094985'> August 12, 2009 at 9:02 AM
  10. I'm jealous, 6 a.m.
  11. Addi Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250085769359#c2166881400491065473'> August 12, 2009 at 9:02 AM
  12. I'm jealous, 6 a.m.
  13. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250086805857#c758190744695539997'> August 12, 2009 at 9:20 AM
  14. 145 PR. But I really, really wanted to get to reds.
    Great job 6 am! A lot of weight went up today.
  15. Greg MO Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250087328883#c3247821732987158198'> August 12, 2009 at 9:28 AM
  16. Great party last night! Big thanks & Congrats to Chris, Rick, and Joe!!!

    On another note...

    The 08' CrossFit Omaha team met at the party last night and as soon as we get final confirmation from Addi we are going to attempt the final CrossFit Games team WOD this coming Friday Morning at 6am...

    Jon D, Reba, Addi, and myself are going to attempt:

    75 squat cleans (100#/155#)
    150 toes to bar
    150 box jumps
    75 thrusters (95#/135#)
    35 muscle-ups
    150 burpees
    150 double unders
    300' walking lunges with 35# plate overhead

    There will be 1-2 people working out at 1 time depending on the movement, the winning time by Crossfit Invictus at the games was 31:16

    Rick has volunteered to set up his camera to tape the workout

    I'm excited for this 1!!!! LETS DO THIS!!!
  17. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250088169888#c3481667814558898396'> August 12, 2009 at 9:42 AM
  18. a big thanks to chris, for lending out his house and water toys, and to rita, paula and anyone else who was working so hard in the kitchen! congrats to chris, ricky and joe on the one year milestone!
  19. Cari Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250091407710#c477953418459378814'> August 12, 2009 at 10:36 AM
  20. Thanks to everyone who helped with the party; it was great and congrats on 1 year in the gym!! I can't quite say enough how happy I am to be a part of CFO ... also, that Sat seminar where we worked on cleans was GREAT and I'm pretty sure I'd still be cleaning around 77# if not for that day. Now cleans are one of my favorite things...after deadlifts; thanks!
  21. Donohoe Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250098931573#c3829564810617931333'> August 12, 2009 at 12:42 PM
  22. Dear oh my god it is early crew,
    Great job to everyone doing clean and jerks. That is a complicated movement and everyone was going after it hard.
    Rob thanks for the encouragement and great job you monstarr.
    I did 159 and my form broke down so I decided I need to get better technically before the weight goes up.
    Chris thank you for the hospitality last night it was a blast.
    Donohoe out....
  23. Gdawg Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250101783081#c4461098447313264769'> August 12, 2009 at 1:29 PM
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  25. Steve Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250102844636#c4049161110961298126'> August 12, 2009 at 1:47 PM
  26. A couple of us from Xfit are doing the Council Bluffs Black Squirrel Triathlon as a team. 22 Aug, 6:45 am at Lake Manawa Beach. If you're looking to apply your Xfit gains to something else, here's a good place to start. 1000 yd swim, 21 mile bike, 6.2 run. You can do it as a 3-person team. Get application in early to get an event t-shirt. If you've never done an event like this before and have questions, please let me know.

    Steve
  27. Steve Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250102893565#c5993951851242174327'> August 12, 2009 at 1:48 PM
  28. http://www.cbparksandrec.org/specialevents.asp?page=7
  29. paul Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250102972314#c5842459801728982145'> August 12, 2009 at 1:49 PM
  30. couldn't stay away. c&j 1RM: 191. it was a struggle, and the clean was ugly. i really should've rested today.

    great job by the noon class--i was sooooo jealous of y'all getting to do the deadlift ladder!!
  31. Chad Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250104634707#c5387849556122638376'> August 12, 2009 at 2:17 PM
  32. I did the 1 mile run and the deadlift ladder with the noon guys. The deadlifts were a lot of fun, enough that I forgot how bad the run sucked.

    The run took me a little over 12 minutes. I made it to 374 on the deadlifts.
  33. Paula Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250107618318#c606462851116015606'> August 12, 2009 at 3:06 PM
  34. Thanks Chris for hosting a AWESOME party!! It was a great time!! Can't wait to see another year will bring at CFO. I'm so honored to be apart of such a great community. I'm very excited about starting the new program Ricky is starting in Sept. I'm so ready! I have to go back into work at 3:30 to do a late case. So, hoping to make it at 6:30!!! Thanks again Ricky and Joe for the party last nite!
  35. VD Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250115293146#c5742731102786561475'> August 12, 2009 at 5:14 PM
  36. Hey Steve, I'm totally up for the triathalon... I'll do the biking. Oh wait... NO I WONT!
  37. hannah eileen Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250123477631#c8840176805643450154'> August 12, 2009 at 7:31 PM
  38. Steve, I might be interested in the swim. MIGHT. I'll keep you posted.
    As for the WOD, it was a joke. 400 m lunges?! really!? who does that? It was awful. Luckily, ZachR and Brilzy were there to lead us on the grass otherwise my knees would look WAY worse than they do. I finished in 16:23, I think. I might have made up the 23. Great job 4:30. Way to push it all the way to the end!
  39. ZachR Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250125312693#c8240974496324083257'> August 12, 2009 at 8:01 PM
  40. Back Squat 5x5 all at 155# (50% 1RM)

    400 meter walking lunges
    12:22 (365 lunges)

    squats felt good today but man those lunges sucked. I am not looking forward to the next couple of days.
  41. Kelli Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250125762949#c1633809353108024856'> August 12, 2009 at 8:09 PM
  42. 5:30 class - heavy running Grace. finished in 11:24 with 77# on the bar. Still not feeling up to par. not sure what is happening with me...maybe this vacation is messing with my mind...want to be lazy 24 hours a day :)
  43. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250126055361#c1727678780051655549'> August 12, 2009 at 8:14 PM
  44. 115 kb clean and jerks w/ trainer pood.

    I have bruises on my forearms and biceps! I might have been able to use a 1 pood but then I am sure these bruises would have been far worse - like a broken ulnar! lol! fun day girls at noon!
  45. Gdawg Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250126270471#c7316292732785112214'> August 12, 2009 at 8:17 PM
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  47. Gdawg Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250126272751#c4178303364989286249'> August 12, 2009 at 8:17 PM
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  49. Danielle Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250127076072#c2770474635953471945'> August 12, 2009 at 8:31 PM
  50. Great party last night!! I had so much fun :). Thanks Chris for opening your home to us. Congrats CFO on 1 year, many more to come.

    Did heavy running grace in 9:14 with 63# (60% of RM)
  51. Mel C Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250127519745#c909117033526045338'> August 12, 2009 at 8:38 PM
  52. Thanks for the party last night guys! Everyone had amazing dishes. I think we need a CFO recipe book. No joke. And 4:30's workout was HORRID. The 50% 5-5-5-5-5 back squats, cake. 400m walking lunges? FML. I DNF in the time allotment, but was so close I had to get in my last lunges to make the 400m mark. Way to go 4:30, that really effing sucked, we should have all taken ice baths. Way to finish 4:30. Oh and my back squats were 77#. You should've seen some of the weight going up even at the 50% of RM! Good lord boys!
  53. Mark Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250131510669#c5473393746955478598'> August 12, 2009 at 9:45 PM
  54. CSSCC WOD: 12:25 Rx'd - not a very good performance by myself but some really good work from others from the 5:30 group.

    Great party last night!! I am proud to be a part of such a great community!
  55. Eric C Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250166024131#c4725162760560241878'> August 13, 2009 at 7:20 AM
  56. Chris, thank you for hosting the party. Love the pad. Let me know when you go out of town and I'll house-sit for you. : )

    1RM Clean and Jerk 174.
    1st miss at 189 I fell/sat down and rolled onto my back and the bar landed at chest level and then rolled back over my head. I thought Joe was going to crap himself (me too).
  57. Eric C Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090812.html?showComment=1250166168432#c7932588754684139519'> August 13, 2009 at 7:22 AM
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