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Wednesday 090902

Ricky Frausto Filed Under:
WOD
As many rounds as possible in 20 minutes of:
15 Pull-ups
30 Pushups
45 Box Jumps

Box Height:
Guys - 16" (about 3 red plates and a blue plate stacked)
Gals - 12" (about 3 red plates)

Post rounds to comments.

The Right Place or On Time? (courtesy of CrossFit HQ)
____________________________________

If you haven't already noticed, the programming is fun but tough. Be understanding that the first few cycles will be the toughest with all the 1 rep maxes. This means that you should get enough sleep and improve your eating. These two things alone will do wonders for your training and recovery.

Some of you will possibly burn out for a while and then return for more. This is normal as the mind gets tired too. This is why nutrition and rest are of utmost importance.

I want you to try and be as consistent as possible with coming in but I also want the programming and training in the gym to be fun for you, so if you have questions about how your feeling, both mentally and physically, please do not hesitate to ask either Joe or myself.

Lastly, if you are adhering to the program, utilize the rest days. Keep these days for making up strength work if you've missed or are going to miss. I know you monsters like to come in, but I will have Saturday mornings at 8 and even Sunday's at 1 open to those that want to utilize them (as long as the attendance is high).

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25 Responses to "Wednesday 090902"

  1. paul Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251894943679#c6280468299741311758'> September 2, 2009 at 7:35 AM
  2. great work, 6am! that was another tough one! 4 rds.
  3. Eric C Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251894952309#c1514715115842601438'> September 2, 2009 at 7:35 AM
  4. I'll have to use the rest day tomorrow to make this one up. I love this type of workout!
  5. Anonymous Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251895068733#c8622835980087978106'> September 2, 2009 at 7:37 AM
  6. completed 3 rounds and 12 pullups Rx'd. Pushups were the killer in this one. Glad tomorrow is a rest day for me as my left shoulder/arm is killing me. It didn't bother me during the WOD though.

    Great job once again 6 a.m. crew!

    Shelley
  7. GregP Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251896622393#c7434499391735729875'> September 2, 2009 at 8:03 AM
  8. Great Job 6am!

    A tough one as always. I got 3 rounds and was able to do all pullups in each round in a row. I liked the lower box/plate jumps as I was able to work on continuous jumping, something I am not very good at on the regular boxes.
  9. Anonymous Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251897852797#c1106969971863363052'> September 2, 2009 at 8:24 AM
  10. Love working out with you guys in the morning! All of you. Great job!
    I got 4 rounds completed. I wanted 5, but the push-ups really slowed me down. No surprise. I tried not to break up the box jumps and was doing sets of 5 pull-ups.
  11. Greg MO Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251900287223#c4939418149520039120'> September 2, 2009 at 9:04 AM
  12. 4 rnds rxd

    4 rnds+15 pushups...ugh...I need more sleep...

    nice work 6amers!!!
  13. Anonymous Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251904980318#c6989788802432301068'> September 2, 2009 at 10:23 AM
  14. 5 rds + 15 pull ups rx'd

    My lats are on fire, def taking a rest day tomorrow

    Nick P
  15. hannah eileen Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251916508207#c3415468530045686348'> September 2, 2009 at 1:35 PM
  16. 3 rds + 14 pushups.
    I vote we do 12" box jumps every time they are in the WOD! that was awesome! Great job, nooners!
  17. Hilg Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251919630942#c1615533423591797743'> September 2, 2009 at 2:27 PM
  18. Another reason to love this program....one day you feel like you're on top of it, then......2 rounds and I feel like a dog.

    2 Rounds, Pullups and 21 pushups....15 "cheater" pushups.

    Why is everyone saying I'm obsessed with this Crossfit thing?? ;-) Anybody else get that??

    Brian
  19. zj Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251920606912#c4656807896276163114'> September 2, 2009 at 2:43 PM
  20. 4 rounds
  21. Danielle Ostronic Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251925511616#c2680757511596664775'> September 2, 2009 at 4:05 PM
  22. HELP WANTED!!
    I am trying to work on a CFO newsletter and I looking for people to help me with it. I am far from a journalist and need help!! I would like to have the first EVER newsletter out by October. Let me know if you are interested. I have a couple sweet idea's but I need more. email me @ danielle.crossfitomaha@gmail.com
    Thanks
  23. Anonymous Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251927356461#c556033685286919240'> September 2, 2009 at 4:35 PM
  24. Danielle,

    Lauren Fischer, a girl in the CFO bootcamp works in our news department at KPTM and currently runs our newsletter at the station. lfischer@kptm.com

    Nick P
  25. Hilg Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251927779571#c2992355723123761617'> September 2, 2009 at 4:42 PM
  26. Ricky = 6 Rounds!!?? Would have liked to have been in the gallery for that one!
  27. Jess Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251934888842#c312170490983044202'> September 2, 2009 at 6:41 PM
  28. 3 rounds: had to use the purple band for PUs and pushups. I am a hurting unit today and VERY glad tomorrow is a rest day.
    Great job 6am peeps. :u)
  29. BC Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251937608498#c4630168702226463279'> September 2, 2009 at 7:26 PM
  30. 4 full rounds rx'd. Great wod today - very tough, very fun, physically demanding and mentally demanding. I will take full advantage of the rest day tomorrow. Great job 5:30 group, you guys are awesome!
  31. Crystal Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251937819377#c5053172278405303872'> September 2, 2009 at 7:30 PM
  32. 3 rnds + 4 pushups.

    did better than i thought i would especially since pullups slow me down. broke pullups into 5's & pushups into 3's. i think i finally got the rhythm down for box jumps. now if i only will be able to do it on a box!! great job tonight 6:30.
  33. Jen S. Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251939381057#c4384872384067781057'> September 2, 2009 at 7:56 PM
  34. 4 rounds plus 7 pullups Rx'd. Those darn push ups slow me down every time. I was able to do all the box jumps without breaking them up.
  35. Courtney Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251939992154#c6662278560624740791'> September 2, 2009 at 8:06 PM
  36. 2 rounds + 15 pushups with lots of bands or the pullups and pushups.

    Danielle, I can help you with the newsletter. Journalism used to be my thing.
  37. Danielle Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251941436447#c1847466978626527742'> September 2, 2009 at 8:30 PM
  38. Got three full rounds and then pullups and 3 push-ups. I am not a big fan of push-ups. Something else to work on.
  39. Joe C Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251943766497#c3992363956761145661'> September 2, 2009 at 9:09 PM
  40. This was a badass workout. I broke up everything perfectly. My heartrate never got to high.

    5rounds.
    I broke up the pullups with 8and 7 (sometimes 7,7,1 haha) and i think i have found the perfect pushup scheme 6 then 4 idk but it works for me. and i didnt really have t breakup the box jumps. Great job everyone! See yall Fri..im not doin sh*t tomorrow haha. :-)
  41. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251944027767#c3301608391719356615'> September 2, 2009 at 9:13 PM
  42. 3 rounds and 8 pull ups rx'd

    great time 4:30! :)
  43. kahrs Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251946099911#c471518310064878958'> September 2, 2009 at 9:48 PM
  44. 4 rounds 5 pull ups. Was a lot of fun. Need go get more consecutive pull ups.
  45. BigD Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251948173684#c8089202049399159100'> September 2, 2009 at 10:22 PM
  46. I think I took Rick's advice on getting more rest a little too far and overslept, thus missing the 6AM class. My bad, but work let me out for an hour for the noon class. 3rounds, 15 pullups and 20 pushups. Thanks for keeping me honest on the pushups Joe.
    Great job nooners! Huge class, lots of tough folks! Be there bright and early Friday for 6AM class!
  47. Eric C Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251988068807#c7941672625131237368'> September 3, 2009 at 9:27 AM
  48. So... I had a 1+1 w/ Joe today... at least it seemed that way. There were only 5 or 6 of us there this morning. It was actually kind of funny.

    5 full rounds completed plus 15 pullups and 8 pushups. I think I had an advantage by resting Wednesday and doing this WOD today. I wanted to see how close I could get to Ricky, but pushups (in sets of 2 in rd 5) take FOREVER!
  49. Addi Says: http://crossfitomaha.blogspot.com/2009/09/wednesday-090902.html?showComment=1251993059578#c9203439508372542246'> September 3, 2009 at 10:50 AM
  50. 3 rounds, 17 pushups

    I liked this one a lot more than I thought I would. Pushups were the limiting factor, but no surprise there. They actually went better than usual - sets of 5s for most of the first two rounds, which is pretty decent for me. Pullups felt great - 1st round unbroken, after that the kipping had a strange effect on my bladder and I had to break them up. Jumps were good - unbroken on the 3rd round, only broke them up because of missed jumps otherwise.

    Danielle - I'd be happy to help with the newsletter.
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