Saturday 091024

Ricky Frausto Filed Under:

WOD
5 rounds for time of:
10 In-place Lunges @ 132/92 pounds
10 KB Swings @ 2/1.5 pood

The lunges are in place, not walking. Take a step forward allowing the back knee to to graze the floor then drive off the front foot, returning to the starting position. Do this for 5 reps each leg.

If you do not have access to a kettle bell, use a 70/55 pound dumbbell instead.

Post time to comments.



















Coach Rip is in town for the basic barbell certification.

Here's a quote from Coach Rip himself,

During a Q&A:

Question: When training an unconditioned person, how long do you suggest waiting before putting weight on the bar?

Rip's Answer: About 3 or 4 minutes.

Want more? Visit Rip Quote of the Day.

7 Responses to "Saturday 091024"

1. paul Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091024.html?showComment=1256358490247#c4716985122880497203'> October 23, 2009 at 11:28 PM
2. Are there classes tomorrow, or are they closed because of the barbell cert?
3. paul Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091024.html?showComment=1256358531714#c2178942600559638715'> October 23, 2009 at 11:28 PM
4. and by 'tomorrow' i do mean SATURDAY.
5. BigD Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091024.html?showComment=1256360591191#c8330056433694339670'> October 24, 2009 at 12:03 AM
6. Paul, no classes Saturday or Sunday
7. Anonymous Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091024.html?showComment=1256394632516#c2976226608220340286'> October 24, 2009 at 9:30 AM
8. I think there was a mainsite WOD recently with like 50 lunges and 50 situps at so many rounds....that would be a good one in place of using the gym.
   
   or if anyone missed the 50 squats and 400 meter run, that workout is a great leg burner ;)
   
   I will be doing today's at home but with 95lbs and a 1 pood. I don't have the 1.5 - dang. I guess I will up the reps.
   
   Hope the Barbell cert is awesome!!!
9. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091024.html?showComment=1256403444501#c4197240537554807697'> October 24, 2009 at 11:57 AM
10. Ran in the Navy Birthday 5km at some park in Papillion. Ran a 22:24 same time as the 5km at crossfit. I blame the lack of improvement on all of the double unders from yesterday.
    
    I heard the Rip likes single malt scotch which pretty much means you should take him to the Dundee Dell which I think has the largest collection of single malt scotch in the US.
11. paul Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091024.html?showComment=1256403627548#c7906489828560179693'> October 24, 2009 at 12:00 PM
12. Thanks, Dave--i figured as much, but i am always half dead when i read the flyers at CFO so I wasn't sure.
    
    I just did "Randy": 75 hang powers snatches (75#). 9:17 missed snatches last week, and since they're a main weakness of mine I figured i should work on them today.
13. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091024.html?showComment=1256525762237#c8504643849119680035'> October 25, 2009 at 9:56 PM
14. looks like this will be my wod on thursday's rest day :) fun fun!