Saturday 090912

Ricky Frausto Filed Under:

WOD

Back Squat 1RM

followed by,

10-8-6-4-2 rep rounds for time of:

Dead-lift (1.5BW)

2 fer 1 Wall Ball Shots (click to watch)

Post heaviest back squat and met-con time to comments/logwod.

Last day to sign-up for FGB.

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Workout times for this weekend's normal programming are this morning at 8AM and Sunday morning at 10:30AM. Make it if you can.

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We have about 10 people going to the Next Level Games in Lawrence, Kansas on October 3rd. If you are interested, there is still time. We will be sending in the final registrations this morning. The cost is $50. Don't be left out on what should be an incredible time.

15 Responses to "Saturday 090912"

1. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/09/saturday-090912.html?showComment=1252768986400#c5661834492123098189'> September 12, 2009 at 10:23 AM
2. Back Squat 308 PR, 5:00 on 10-8-6-4-2 DL's and 2-fer-1 wall balls. This morning was a lot of fun and 2 PRs in 2 days, not bad. Great job this morning.
3. Anonymous Says: http://crossfitomaha.blogspot.com/2009/09/saturday-090912.html?showComment=1252772702860#c5203819552117170580'> September 12, 2009 at 11:25 AM
4. Back Squat 231# PR. Back squat felt really good today. Thanks to Ricky and Kylie for making sure I was getting the correct depth. Enjoyed teaming up with Ang and Lindsey on this one.
   
   4:28 on 10-8-6-4-2 DL's and did regular wall balls of 15-13-11-9-7 as I could only do 1 or 2 of the 2 fer 1 wall balls (the second one would almost hit my face as I didn't squat fast enough)in the warmup. I did 231# for DL's which is slightly more than 1.5 x BW.
   
   Great job to everyone this a.m. Congrats to Lindsey and others who PR'd on back squat.
   
   Signed up for the Next Level Games which should be fun and interesting. I need to check out their website a bit more.
   
   Watching the Husker game this afternoon. GO BIG RED!!!
   
   Shelley
5. Addi Says: http://crossfitomaha.blogspot.com/2009/09/saturday-090912.html?showComment=1252773971266#c4682839543360100503'> September 12, 2009 at 11:46 AM
6. Three things I love (actually, love might be too strong a word for 2-fers, but they amuse me) Wish I could do this one, but I'm stuck at work. Tuesday!
7. Addi Says: http://crossfitomaha.blogspot.com/2009/09/saturday-090912.html?showComment=1252774547495#c1385517212809772043'> September 12, 2009 at 11:55 AM
8. Haha.. Just stalking the logwods to kill some time at work, and here's my favorite line from Ricky - "Who does air squats anyways."
   
   Who, indeed.
9. Kelli Says: http://crossfitomaha.blogspot.com/2009/09/saturday-090912.html?showComment=1252774778241#c1818896179866921171'> September 12, 2009 at 11:59 AM
10. 230# squat (matched pr). tried 240 but got stuck and didn't have any time to try it again. busy class this morning! :) then got 6:09 on the wod with 187#DL. oh and I didn't do 2-fers because i didn't feel comfortable with em yet. i'll work on them and do em next time!
11. Unknown Says: http://crossfitomaha.blogspot.com/2009/09/saturday-090912.html?showComment=1252774940969#c5096523267915736225'> September 12, 2009 at 12:02 PM
12. Hey guys, because of popular demand, we are going to make 8AM and 9AM both classes that run normal programming with only 10AM being team workouts.
    
    At the second you see tonights post for tomorrow's workout, you will need to send me an email (ricky.frausto@gmail.com) stating that you want to be in the 8AM class. I will take the first 20 sign-ups.
    
    21st and beyond will be in the 9AM time slot. I will have a check off list at each class from now on.
    
    You may still switch back and forth between 8AM and 9AM but you must find a person from the opposite class to switch with you.
    
    This should take care of quality control and make sure everyone gets enough attention.
    
    This being said, on Saturday mornings, no one will be allowed to perform normal programming at 10AM (only team workouts), not even on your own.
    
    There is also no 11AM open gym. This time is for one-on-one's and people who are trying out our CrossFit free class.
    
    Thank you for your understanding and I hope that all of you fill up the 9AM class just like the 8AM class.
13. Crystal Says: http://crossfitomaha.blogspot.com/2009/09/saturday-090912.html?showComment=1252775391889#c4482188746419965387'> September 12, 2009 at 12:09 PM
14. 173# New PR. Increased by 10#. I am super happy with that. Awesome job today everyone. There was a ton of people moving some heavy weights today.
15. Kelli Says: http://crossfitomaha.blogspot.com/2009/09/saturday-090912.html?showComment=1252775601602#c876969276953393876'> September 12, 2009 at 12:13 PM
16. oh lordy lordy...i just sent out my entry form for the next level games. i hope i don't have to run very far ;) hahahaha. I am super looking forward to this!
17. Cari Says: http://crossfitomaha.blogspot.com/2009/09/saturday-090912.html?showComment=1252776383104#c7738081301657725787'> September 12, 2009 at 12:26 PM
18. 197# Squat; PR by 20 lbs so happy with that. Deadlift wod was rough; 175# seemed SO heavy; did wall balls and finished in 6:53. Looking foward to an extra hour of sleep next Sat!
19. Paula Says: http://crossfitomaha.blogspot.com/2009/09/saturday-090912.html?showComment=1252777652148#c7625076279538787183'> September 12, 2009 at 12:47 PM
20. BS-178#-PR by 15lbs!! Metcon-5:12 with single wall balls. I couldn't get the timing down on the 2 fer1's.
    Good times this morning!! Great job everyone on the PR's!! GO HUSKERS!!!!
21. Gina Says: http://crossfitomaha.blogspot.com/2009/09/saturday-090912.html?showComment=1252777719598#c5021953672081581537'> September 12, 2009 at 12:48 PM
22. 209 back squat, PR by 2lbs. I think I could have gone a little more, but there was no time. Did regular wall balls, 164# dl's, finished in 5:57. Nice big class, don't know which class I want to be in next week...
23. Crystal Says: http://crossfitomaha.blogspot.com/2009/09/saturday-090912.html?showComment=1252779408254#c6760881984775399753'> September 12, 2009 at 1:16 PM
24. 7:40 for metcon at 173#. Deadlift wasn't bad it was the wallballs. Could get two in a row and then lose the rhythm & forget the extra squat so I had to re-do a quite a few. Not bad though. Nice job Paul, Reba and Neil.
25. paul Says: http://crossfitomaha.blogspot.com/2009/09/saturday-090912.html?showComment=1252781939698#c7086918655119569239'> September 12, 2009 at 1:58 PM
26. Great job, Crystal, Reba, and Neil. I'm so glad you guys were there--I would've hated to do this alone.
    
    no PR on back squat--failed twice on 340.
    
    metcon: 6:17 with 308# DLs. OUCH! my back is already sore. those deadlifts felt reeeeeeally heavy today.
27. BigD Says: http://crossfitomaha.blogspot.com/2009/09/saturday-090912.html?showComment=1252794276823#c2741727934370447339'> September 12, 2009 at 5:24 PM
28. Upped my PR on squats by 10 pounds. 318#. Felt good except for almost blacking out at the bottom of my last squat. Thanks for the spot Ben. And thanks for the form tips Ricky and Kylie. Looking down instead of up helped alot! Scaled DL to 67.5% of max (actually went 5# over. oops). I know my 2-fer-1 wallballs were uglier than sin but made it through at 7:08. Awesome morning class. Can't make Sunday as I'll be working security for the Out of Darkness Walk. I'll knock out the WODs on base. See y'all Monday!
29. Danielle Says: http://crossfitomaha.blogspot.com/2009/09/saturday-090912.html?showComment=1252939291130#c8049449436495129533'> September 14, 2009 at 9:41 AM
30. did the team workout with Nicole. 400 meter run, 10 HCS with 25# DB, and team 10 team wall balls, 30 seconds rest inbetween for 5 rounds. We got a 138, i think for our total.