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Monday 091123

Ricky Frausto Filed Under:
WOD
The clock will be set to three consecutive 4 minute intervals. Within the first 4 minute interval, work up to the heaviest dead-lift you can muster for a single rep. At the conclusion of this 4 minute interval and at the sound of the buzzer, you will immediately try and perform as many honest air squats as possible in the second 4 minute interval. At the conclusion of the second 4 minute interval and at the sound of the buzzer, you will then try and complete as many 200 meter runs as you can in the third 4 minute interval.

Your score will be your heaviest successful dead-lift in pounds added to your total amount of correctly performed air squats added to the total amount of completed 200's in meters from each respective 4 minute time-frame.

1. You are allowed to drop the weight after each successful dead-lift.
2. You must load the bar yourself.
3. There is no rest between the dead-lift time-frame, air squat time-frame, and running time-frame.
4. Honest squats are low enough and high enough (hips and knees locked out).
5. If you are in the middle of a run when time runs out, you may not count any part of that run towards your total.
6. Dress for wet weather as it may be raining.

Post score to comments.












Even Arnold was smart enough to dead-lift.

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24 Responses to "Monday 091123"

  1. Ricky Frausto Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1258956407064#c4486650829488188327'> November 23, 2009 at 12:06 AM
  2. For example,

    300 pound dead-lift
    200 air squats
    6 completed 200 meter runs

    Score = 1700

    This is assuming your air squats were honest with the correct depth achieved and that you actually stand all the way up at the top.
  3. paul Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1258982646193#c7466814669360857070'> November 23, 2009 at 7:24 AM
  4. Looks like Arnold is pulling some serious weight. Respect.

    I loved this WOD. 1380.

    Great job, 6am!
  5. BC Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1258984668278#c477929451423694191'> November 23, 2009 at 7:57 AM
  6. total score of 1046, and that included a 16# pr in DL - go figure.

    328#DL, 118 squats, 3 200's (missed number 4 by about 5 seconds)
  7. Addi Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1258988758938#c6176553219246419983'> November 23, 2009 at 9:05 AM
  8. Damn it, BC. How am I supposed to beat your deadlift if you keep getting better?
  9. Gina Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1258988836911#c7420062300746638159'> November 23, 2009 at 9:07 AM
  10. Total score of 731, 231 DL, 100 sqats, and 2 runs.
  11. Danielle Ostronic Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1258990445887#c7893074440069319859'> November 23, 2009 at 9:34 AM
  12. So sad I am going to miss this one. I need work on my air squats :)
  13. Greg MO Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1258998427079#c80134940335380286'> November 23, 2009 at 11:47 AM
  14. Here's a link to the DVD screener of the movie Food Inc.:

    http://ipb.quicksilverscreen.com/index.php?showtopic=173484&pid=846482&start=0&#entry846482

    This is an important movie about American "food" that everyone should watch...If you don't watch it here try renting it, just more reason to be paleo, etc...
  15. Greg MO Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1258999109827#c4349625059646268883'> November 23, 2009 at 11:58 AM
  16. Click 1 of the 7 links on the page i posted to watch the movie.
  17. Chad Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1259004225053#c4319491459902315474'> November 23, 2009 at 1:23 PM
  18. Food INC is on InDemand on Cox Cable too.
  19. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1259020086107#c6437684368960722669'> November 23, 2009 at 5:48 PM
  20. 197# DL, 128 air squats, 3 200m runs = 925

    my legs were all sorts of cramped up when we started the runs! small PR on DL, but I'll take it! Can't wait to pull over 200 someday....
    good times 4:30 peeps :)
  21. Paula Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1259023186705#c5919225989778883554'> November 23, 2009 at 6:39 PM
  22. 224# DL, 124 Air squats, 2-runs=748. It was hard to count my AS when Joe started dancing to "Lean Back"! I loved it!! I probably had about 50m to go on the 3rd run when time was called...damn! My legs were very wobbly when started runs but eased up as I went. As much as I hate running it was a fun workout!

    Awesome job 4:30!!
  23. Cari Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1259023335862#c2682223558421726596'> November 23, 2009 at 6:42 PM
  24. 261# DL, 110 squats, 2 runs = 771

    Great job 5:30!!
  25. ZachR Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1259023359516#c7820632543083720300'> November 23, 2009 at 6:42 PM
  26. 418# DL, 163 air squats, 4 200m runs = 1381

    Finished the last run with about 5 seconds to spare. Legs were jello.

    I am having surgery on my left shoulder tomorrow morning so I won't be around the gym for a little while. I'll be back as soon as I can move my arm again...
  27. Mark Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1259023443988#c3291127497395319428'> November 23, 2009 at 6:44 PM
  28. 418# DL, 130 squats, 3 runs = 1148. I should have tried to pull more cause this was pretty easy but I only had 20 seconds left after this pull. The runs were horrible. My legs felt like huge boulders that I could barely lift. I was just under half way done with the 4th run when time was called.

    Good work 5:30!!
  29. Paula Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1259024526614#c8428082727904337678'> November 23, 2009 at 7:02 PM
  30. Zach, good Luck on your surgery!!! The 4:30 class won't be the same without you! Here's to a speedy recovery!!
  31. Jess Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1259025335819#c5772862552141666217'> November 23, 2009 at 7:15 PM
  32. 831 (141#DL, 90 air squats, and 600m) this one was tough but fun.

    Great job 6am peeps. ;u)
  33. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1259030901516#c4670594646063130512'> November 23, 2009 at 8:48 PM
  34. Good Luck ZackR! May the force be with you!
  35. Anonymous Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1259031376444#c1567369940116431009'> November 23, 2009 at 8:56 PM
  36. I hope all goes well with your surgery, ZachR. We're all going to miss you. It's so fun to figure out strategies with you, keep up with your pace (sort've-HA!), and watch all the beautiful lifts you do. Speedy recovery so you get back soon!
  37. Courtney Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1259032311177#c3866751921618845400'> November 23, 2009 at 9:11 PM
  38. I skipped Deadlifts today and did squats and rowed inplace of the run. My score was 900. I'm sure not doing the deadlift made the row and squats easyer as I didn't kill my legs to start out with.
  39. paul Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1259033071420#c2835299698057760355'> November 23, 2009 at 9:24 PM
  40. Godspeed, ZachR--the scary thing is that you will wind up even stronger in the end.
  41. Courtney Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1259033599560#c455663006826791200'> November 23, 2009 at 9:33 PM
  42. Good Luck ZachZ!
  43. Anonymous Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1259034173985#c1128732356228935225'> November 23, 2009 at 9:42 PM
  44. Had to skip class today to work out with the nooners.
    DL-207
    Air Squats-155
    4 Runs
    =1162

    Best wishes ZachR! Can't believe you were hoisting that much weight with a bum shoulder to start with! Speedy recovery eh.

    --JessJ
  45. BJ Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1259040895849#c8355545475573264965'> November 23, 2009 at 11:34 PM
  46. Would liked to have done this, but got a different workout instead...helped 2 friends move into new homes.
  47. Addi Says: http://crossfitomaha.blogspot.com/2009/11/monday-091123.html?showComment=1259062112447#c7989818923300373314'> November 24, 2009 at 5:28 AM
  48. 284 DL, 128 squats

    Changed the runs to 2 all-out sprints (well, as all-out as I thought it prudent to go wearing my 5 Fingers in the rain.

    Got greedy on the deadlift and jumped from 284 to 318 (would have PR'd)... surprisingly enough, that didn't really work out for me. Oh well.
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