Saturday 091010

Ricky Frausto Filed Under:

WOD
Overhead Squat 6x3
Percentages: 55%-62.5%-70%-77.5%-85%-92.5%

followed by,

"Black"
21-18-15-12-9-6-3 reps for time of:
Box Jump, 20 inch box
Burpees
Slam Balls, 20/16 pound ball

Post overhead squat weight and met-con time to comments.














Ben Mason, Next Level Games Amateur Champion.

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Notice I added a link in the "About CrossFit Omaha" section under the heading "CFO Pictures." Here you will find pictures new and old. I added pictures from the Next Level Games and FGBIV events. I have yet to add more FGBIV pictures as well.

If you have pictures from FGB or from any other event that you would like posted, hand them over to me on a cd and we'll get them put up.

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This Sunday's open gym time returns to the AM. I will have the gym open at 10AM for those that wish to do that day's fun workout. Hope to see you there.

10 Responses to "Saturday 091010"

1. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091010.html?showComment=1255178938601#c176914472731893804'> October 10, 2009 at 7:48 AM
2. Yaaaaaa still @ work charting from the night shift... if someone wants my 9 am spot... I'll be cutting it close if I make it there! and damnit! I so wanted to see how much further I could get in the black lung wod from the first time I did it!
3. hannah Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091010.html?showComment=1255179978069#c260555716044607560'> October 10, 2009 at 8:06 AM
4. good luck on your run today, Lindsey!
5. Shelley Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091010.html?showComment=1255188005271#c104856791780331982'> October 10, 2009 at 10:20 AM
6. Did 97# on last set of OS. I had to re-do the 5th set of 92# as I lost balance and dropped the bar. I was a bit frustrated with this one today.
   
   Did metcon of 21-15-9 and DNF. I had 5 burpees and 9 ball slams left to do when time was called.
   
   Big class at 8:00 with everyone working hard!!
7. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091010.html?showComment=1255188290898#c1558282577557040529'> October 10, 2009 at 10:24 AM
8. Worked on OH squat form with the bar since my wrist hurts under loads. Did black lung, DNF, had 5 ball slams to go. Nice big class this morning. Great job 8 AM.
9. O'Kief Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091010.html?showComment=1255193103264#c5041294772591895969'> October 10, 2009 at 11:45 AM
10. OHS 115#--slowly improving. Black lung 4:54. It sucked, but much better than last time. Thanks Joe for recounting my past seizure for the group.
    
    Big props to Stacie, Jake, Greg Mo and the Prof, who did Black. That looked horrid.
11. Jess Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091010.html?showComment=1255193403010#c4296454212181202529'> October 10, 2009 at 11:50 AM
12. Worked up to 68# on the OHS. Nice working with you today, Karen. Great job!
    
    Metcon:DNF, 15-12-9 I had 3 more ball slams to go
    
    Nice job 8am crew! Peace out. :u)
13. Kelli Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091010.html?showComment=1255193517782#c7085951548202863986'> October 10, 2009 at 11:51 AM
14. Worked up to 120 in OHS. Felt strong. Then we did team black lung -- everyone on your team had to complete the round before you could move on. We finished in 9:23.
    And Ben - you rock. :) Congrats on the win.
15. Unknown Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091010.html?showComment=1255193794078#c4566064600488521212'> October 10, 2009 at 11:56 AM
16. As Kelli mentioned, we did black lung as a team. It was her, Nikki Brown, Vanessa Wattier, Tom McGough, and myself. They all did 21-15-9 and I had to do 42-30-18. We couldn't move on to the next exercise until every one was done with their reps. It sucked. I pretty much did "Black."
    
    Worked up to 208 on Overhead Squat. Not to bad.
    
    Great job to everyone this morning.
17. paul Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091010.html?showComment=1255194233227#c7845479082400038353'> October 10, 2009 at 12:03 PM
18. It was great working out with the 9am crowd!
    
    worked up to 142 for OHS, and DNF on "black". had 2 burpees to go on the 9-set when time was called.
    
    That was brutal, but not as bad as I was expecting--which probably means I didn't work hard enough. I'm just trying to stay afloat until tuesday, though.
19. BigD Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091010.html?showComment=1255218144790#c6930334137027984450'> October 10, 2009 at 6:42 PM
20. OH squats were rough! Got 140# good to go, but failed out on 157. DNF on 15-12-9 metcon. Felt like crap after that. Only my Buckeyes beating up on Wisconsin made me feel better. :) See y'all Sunday morning!