Saturday 091031

Ricky Frausto Filed Under:

WOD
Push Press 3x8
x8@55% - x8@62.5% - x8@70%

followed by,

3 rounds, each for time of:
300 yard shuttle
Rest 3 minutes

A 300 yard shuttle is a 25 yard sprint for 12 consecutive times. Basically, run 25 yards there and then return the same 25 yards back to the starting position for a total of six times. Touch your foot to the line each time.

The goal is to try and average 65 seconds over the three rounds for the guys and 72 seconds for the gals.

Post your push press weight and average shuttle time to comments.














Happy Halloween.

_____________________________________

You have until 180 (3 hours) minutes prior to 11AM to sign up for the nutrition seminar. It should be a good time. Hopefully, we can answer everyone's questions concerning what they want to accomplish with their nutritional intakes.

Here is the requirement for tomorrow. You must come with two questions ready to be asked. We will utilize the first hour educating you. The second hour will be used as an open forum. It's one thing to talk about the zone and paleo diets. Its another thing to actually show you how to understand and change how you eat. The zone isn't for everyone. Actually, some of you should never try the zone. Think about diet to help either health, longevity, or performance. A little of all three or emphasize just one. What is your goal?

8 Responses to "Saturday 091031"

1. Shelley Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091031.html?showComment=1256999993275#c7130760878762803693'> October 31, 2009 at 9:39 AM
2. Did 94# x8 for push press and 1:03 1:05 and 1:08 for shuttle runs to average 1:05. My hammies are burning!!!
   
   Great job 8:00 a.m.!! Everyone was pushing each other on those runs!!
3. Addi Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091031.html?showComment=1257000984918#c7939450732276273058'> October 31, 2009 at 9:56 AM
4. 94#x8 push press
   1:09, 1:13, 1:13 shuttle runs - average 1:12ish
   
   Push press feels sloppy at the bottom... the wider stance helps a little, but I'm still doing something wrong.
5. Paula Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091031.html?showComment=1257004993656#c4674403084055057873'> October 31, 2009 at 11:03 AM
6. So bummed...i was just starting to feel a little better than wham- got a fever yesterday and a still had one until about a hour ago. Flying out to Vegas this afternoon....Hoping for a miracle recovery in the next few hours. Pissed I missed the seminar. See everyone next week.
7. hannah eileen Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091031.html?showComment=1257012902498#c417097260896284462'> October 31, 2009 at 1:15 PM
8. great job this morning, 9am! I loved the effort on those damn sprints.
   Finished push press @ 88# (heavier than I was supposed to go on accident.) Sprints went well, thanks to Jen T. Average of 1:09ish.
9. JimmyG Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091031.html?showComment=1257023458868#c7780374457601266004'> October 31, 2009 at 4:10 PM
10. 142# on the Push Press
    
    1:12,1:13,1:xx for the sprints
    
    Thanks for the nutrition seminar today! reinforced a lot of what I already knew, but gave me some good ideas on how to make small sustainable changes to the way I eat in order to make it more sustainable
11. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091031.html?showComment=1257024360213#c5115493776417665833'> October 31, 2009 at 4:26 PM
12. the bowels and antibiotics are KILLING me!!!! reeeeeeally hope to be on my game for Monday! Have a good Halloween and weekend everyone!
13. BigD Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091031.html?showComment=1257027986077#c8780878397765379519'> October 31, 2009 at 5:26 PM
14. 130 on push press. Runs were 1:15, 1:18, 1:28. Great job 8am! My calves are killing me. Wish I could have made the seminar. Happy Halloween all! Don;t forget to set your clocks back tonight!
15. BC Says: http://crossfitomaha.blogspot.com/2009/10/saturday-091031.html?showComment=1257029964065#c827853895151122470'> October 31, 2009 at 5:59 PM
16. Push press, 110x8.
    
    Shuttle run, :64 avg (:63, :66, :64). A word to the wise - Do. Not. Run. Next. To. Jeff. Shannon.