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Wednesday 090819

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.

















EvaT. from the top view of a Turkish Get-up.
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Post your thoughts about this article to comments. Where else can the application of CrossFit methodology be effective?


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19 Responses to "Wednesday 090819"

  1. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090819.html?showComment=1250684691123#c8404585101377317744'> August 19, 2009 at 7:24 AM
  2. FRCF:

    For time on the 10 minute interval:

    3 x 1000 meter run

    Finished in 4:11, 4:06 and 4:11 for an average of 4:09 and deviation of 2 seconds. The last 1000 meters was in a downpour so that was fun...

    Great job 6 a.m.!

    Shelley
  3. GregP Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090819.html?showComment=1250686618393#c5288606319875432675'> August 19, 2009 at 7:56 AM
  4. "Singiiiing in the" ... Whoops "Runniiing in the rain" Great job 6am especially the 3rd run in the downpour! Way to push thru. I am just glad this did not have a birthday attached to it. Who knows what cruel thing would have been added during the rest time.

    4:58, 5:06, 5:12, 5:05 average, 7 secs difference.

    Try and stay dry the rest of the day.
  5. Jess Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090819.html?showComment=1250686629621#c2291335043020287338'> August 19, 2009 at 7:57 AM
  6. FRCF WOD-4:54, 5:01, 5:07 for an average of 5 mins and 7 second deviation. The last run was rough because I felt like I was carrying 10 extra lbs from my wet clothes/shoes. Great job 6 am peeps!
  7. paul Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090819.html?showComment=1250687206891#c7699545907126387774'> August 19, 2009 at 8:06 AM
  8. That was way less fun that I thought it would be.

    3:49, 3:54, 4:11. Avg: 3:57. really lost it on the last run.

    Great job, everyone. This is another one I just could not do without everyone else working hard around me.
  9. BC Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090819.html?showComment=1250687908369#c5693944137259607488'> August 19, 2009 at 8:18 AM
  10. 3:54, 3:51, 3:59 - 3:54 avg and 5 second deviation.

    There was definitely some healthy competition this morning which made this a lot of fun, and the rain added a fun dynamic to the whole thing. Great job everyone and thanks for pushing me, like Paul there's no way I could've done as well on my own.
  11. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090819.html?showComment=1250688099630#c8139201298698909501'> August 19, 2009 at 8:21 AM
  12. 4:01, 3:51, and 3:59. I was really worried about slipping and falling, especially for the first run. It was kinda slick. Average was 3:57. Nice job everyone. Thanks for the competition today guys.
  13. Greg MO Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090819.html?showComment=1250691224433#c908016607996646165'> August 19, 2009 at 9:13 AM
  14. 3:44, 3:55, 4:03
    Avg.=3:54 Dev.= :08

    need windshield wipers 4 my specs, sukd at the time but now thinkn bout it that was pretty fun...only with this group would any of us consider doing that in a complete washout...

    Kudos 6am 4 stikin it out through that, nice work!!!
  15. Gdawg Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090819.html?showComment=1250703582605#c3165177624771223398'> August 19, 2009 at 12:39 PM
  16. that article is really interesting! I would have never thought about crossfit/math put together! how creative! it makes me want to get a whiteboard up for my kids at work right now! I always hated math...wonder how I would've done with a curriculum like that...just shows how functional crossfit is! nice job 6am-ers!!
  17. Mel C Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090819.html?showComment=1250720600835#c5734893881125562818'> August 19, 2009 at 5:23 PM
  18. FML. I think I skipped a round durnig the workout Ricky made up for us. There is no way I finished before Hannah and Jen S. DANG IT!
  19. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090819.html?showComment=1250721355905#c1897894622672221741'> August 19, 2009 at 5:35 PM
  20. Noon MBS -
    10 DLs - 57.5% 1 rep max
    15 burpees
    200 m run
    X 4 rounds

    I used 109# today for DLs % range

    10:20
  21. ZachR Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090819.html?showComment=1250721512938#c5551116222807508458'> August 19, 2009 at 5:38 PM
  22. 15-12-9-6-3 Deadlifts (155#)
    3-6-9-12-15 Box Jumps (mid-thigh)

    24 inch box with yellow bumper

    3:23

    A very good rest day workout!
  23. Becky Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090819.html?showComment=1250729428406#c3741091412727102729'> August 19, 2009 at 7:50 PM
  24. The article was definitely interesting...I leanred craps in a geometry class, but the WOD would've been awesome! Ricky's workout was fun today. I did 96# I think and 24in box. Finished in 5:21 or something...Good stuff. Great job today all!
  25. hannah eileen Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090819.html?showComment=1250731362380#c4649691405738310741'> August 19, 2009 at 8:22 PM
  26. LOVED that wod. It was great. I did the 4:30 "rest day" one. I finished at like 4:38. My box (ha) was 24"+ red plate. Those jumps got hard. My dl were 99#. Great job 4:30! I realized today that my early afternoon days might be over soon; I start night classes Monday. We'll see how that goes.
  27. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090819.html?showComment=1250737098930#c889861940514203315'> August 19, 2009 at 9:58 PM
  28. Did a heavy short variation of Chief. 2 hang power cleans, 4 pushups, 6 air squats, as many rounds as possible in 2 minutes, rest 1 minute repeat 5 times. The cleans got heavy at the end but my technique was off today. Finished 5-4-4-4-4. Great job 5:30. Glad the blog is backup rather than the .com page which confused me earlier.
  29. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090819.html?showComment=1250737610007#c2172970008558437166'> August 19, 2009 at 10:06 PM
  30. Way to go 4:30! Great rest day WOD.
  31. Gdawg Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090819.html?showComment=1250739361006#c4565053689101961949'> August 19, 2009 at 10:36 PM
  32. This comment has been removed by the author.
  33. Kelli Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090819.html?showComment=1250769805673#c1696426616977589434'> August 20, 2009 at 7:03 AM
  34. 5:30 wod: Rx'd. Consistently hit 3 rounds.
  35. Danielle Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090819.html?showComment=1250784269088#c4163555015785928369'> August 20, 2009 at 11:04 AM
  36. 5:30 also did 3 rounds each time with 99#.
  37. Addi Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090819.html?showComment=1250795435095#c8476002115872789530'> August 20, 2009 at 2:10 PM
  38. 5:30... I'm calling it Chief Ricky...

    4 rounds each time with 110# - I was NOT expecting those to feel that heavy. Glad I didn't get cocky and do more than prescribed like I thought about doing. Also, you'd think that with only SIX air squats at a time, you wouldn't be tempted to break them up. Not the case for me. I managed not to give in, but that fourth round was tough. Pushups felt awesome - didn't have to break those up either.
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