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Sunday 091108

Ricky Frausto Filed Under:
WOD
Clean 4x1 @ 92.5%

Work up to 92.5% of your 1RM and perform 4 singles at that weight.

followed by,

Hmmm......................

Post weight and met-con time to comments.










A 484+ pound clean.
_________________________________

Open gym today is at 1PM. Hope to see a lot of faces.

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11 Responses to "Sunday 091108"

  1. Gina Says: http://crossfitomaha.blogspot.com/2009/11/sunday-091108.html?showComment=1257668995884#c8403962760960831288'> November 8, 2009 at 2:29 AM
  2. I am chaperoning a lock in ALL night and will probably be sleeping on my couch at 1, so I might have to make this one up on the next rest day.
  3. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/11/sunday-091108.html?showComment=1257694574649#c3506208614363506760'> November 8, 2009 at 9:36 AM
  4. damn work!
  5. Blog on Life Says: http://crossfitomaha.blogspot.com/2009/11/sunday-091108.html?showComment=1257695119392#c6623157664147758260'> November 8, 2009 at 9:45 AM
  6. 484 pounds! I want to meet these fellas!
  7. BigD Says: http://crossfitomaha.blogspot.com/2009/11/sunday-091108.html?showComment=1257698195753#c2875440630217678997'> November 8, 2009 at 10:36 AM
  8. I want to come in today but with my wife worked last night and since she is out cold I am taking the princess to her stuff today. Looks like I'll be making this up on the next rest day.
  9. Kelli Says: http://crossfitomaha.blogspot.com/2009/11/sunday-091108.html?showComment=1257699977829#c7353608010123455606'> November 8, 2009 at 11:06 AM
  10. you know...that is a great pic of an extension...i'll be in today. May not do the met-con bc the husband is playing in the final with his team in the latino league at 1. Got to go cheer him on! you all are welcome too...up at Dodge park!
  11. Anonymous Says: http://crossfitomaha.blogspot.com/2009/11/sunday-091108.html?showComment=1257700403192#c8145523356798826918'> November 8, 2009 at 11:13 AM
  12. 484 is awesome :) Day two of my test prep - only 6 hours to go....no cleans for me today.
  13. Anonymous Says: http://crossfitomaha.blogspot.com/2009/11/sunday-091108.html?showComment=1257716342850#c2884201510370017608'> November 8, 2009 at 3:39 PM
  14. Ricky
    Could you please post the met con to logwod?
  15. JimmyG Says: http://crossfitomaha.blogspot.com/2009/11/sunday-091108.html?showComment=1257719986925#c7677128904703249652'> November 8, 2009 at 4:39 PM
  16. 225 for the clean...I was actually supposed to go to 235, but even with the help of a calculator I suck at math.

    12:13 for the met-con. I had to stop 4 times total. I didn't go straight back to the walk after the last of my thrusters so I may not have completed the WOD as RX'd. Jen T did though. she's a rockstar!
  17. Kelli Says: http://crossfitomaha.blogspot.com/2009/11/sunday-091108.html?showComment=1257721222322#c1923641380488851795'> November 8, 2009 at 5:00 PM
  18. ya...didn't come in. I lied. Husband's team won his game though! Latino league champions!
  19. Addi Says: http://crossfitomaha.blogspot.com/2009/11/sunday-091108.html?showComment=1257766246151#c5222146342123957197'> November 9, 2009 at 5:30 AM
  20. 142# for cleans - they felt okay, but it's taking a while for the wider grip to catch on. I keep moving one hand in mid-air, which makes my front squat shaky at best.

    12:16 on the metcon. I forgot to biofreeze and massage my shoulders after, so it was rough trying to sleep. That one HURT.

    Awesome finish, Crystal - that was impressive!
  21. Crystal Says: http://crossfitomaha.blogspot.com/2009/11/sunday-091108.html?showComment=1257779934693#c1117182657029618810'> November 9, 2009 at 9:18 AM
  22. 104# on cleans. these for me are so much better when not thrown in a metcon. they felt good today. need to clean up the technique a lot more though.

    DNF time wise (don't even want to know what it was)on metcon. used 53#. But i finished thanks to jimmy, ricky, addi, josh, cari & everyone else for pushing me. i should have gotten mad sooner. that was a lot of overhead for me since i haven't really done much overhead work in awhile. it's a huge weakness for me strength and flexibility wise.
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