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Tuesday 091117

Ricky Frausto Filed Under:
WOD
As many rounds in 20 minutes of:
6 Single-Leg Squats (3 each leg)
8 DB Turkish Get-ups (45#/30#)
12 Vertical Jumps, 1 foot above reach

Post rounds completed to comments.


This is video shot from the Basic Barbell Cert. Notice from rep 3 to 5 what changes Coach Rip gets me to do. They are subtle but make a big difference. Notice the shift forward and the additional bending in my knees on rep 4. This helps me to pull from the correct position and to more involve the use of my quads.

When the knees aren't bent enough, we are straight-leg dead-lifting. The next time you dead-lift, focus your attention to your knees and if you are actually pulling from the middle of your foot. It may seem harder at first but will give you the opportunity to pull closer to your potential.
________________________________

There will be a new, empty PR sheet in the gym. Please take the time to fill out any and all new personal bests you have achieved over the last week and a half. If you did not PR, fill in your old PR. If you have missed any of the 1RM attempts, you should take the opportunity on rest days to make them up.

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11 Responses to "Tuesday 091117"

  1. Shelley Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091117.html?showComment=1258460977649#c1645878450482046786'> November 17, 2009 at 6:29 AM
  2. First time at 5 a.m. and this was a big group.

    Completed 5 rounds using kettlebell instead of dumbell and 3 red and 1 yellow bumper for the single leg squats.

    Great effort by everyone!
  3. BC Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091117.html?showComment=1258464694798#c4411415140943018932'> November 17, 2009 at 7:31 AM
  4. 4 rounds total. 45#db for TGU's, used band for squats.
  5. paul Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091117.html?showComment=1258467909664#c6424943163706007792'> November 17, 2009 at 8:25 AM
  6. tough one for me. squatted to 4 blue plates, and used 35# DBs on TGUs for all but the first round. 5 rounds.
  7. Gina Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091117.html?showComment=1258471699178#c3143474722103444402'> November 17, 2009 at 9:28 AM
  8. 3 rounds completed, got through a little of the fourth.
    Squats=3 red + 2 yellow
    25# DB (thanks Jess for telling me to use the heavier weight)
  9. BigD Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091117.html?showComment=1258472310482#c4392621649253967136'> November 17, 2009 at 9:38 AM
  10. 1st time doing TGUs. 3 round w/40#DB. Did one leg squats to three blue and one yellow plate. Fun stuff!
  11. Gdawg Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091117.html?showComment=1258488591772#c7801038245992667303'> November 17, 2009 at 2:09 PM
  12. i'm gonna go cheer on Boys Town football tonight after work so i'll have to make this one up...ugh turkish getups...nasty! good luck today everyone and nice job 5/6am!!

    megan
  13. Steve Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091117.html?showComment=1258495598590#c2483740737452416575'> November 17, 2009 at 4:06 PM
  14. Gdawg, I'll be at the game- cheering on Norfolk.

    4 1/3 rounds, Rx'd.
  15. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091117.html?showComment=1258504433301#c4788828590946864532'> November 17, 2009 at 6:33 PM
  16. 4 rounds, 25# db for TGUs and used 4 red bumpers for pistols!

    TGUs are NOT playin around!!!!

    Strong work 4:30 peeps!
  17. Paula Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091117.html?showComment=1258508752682#c6131558064770183327'> November 17, 2009 at 7:45 PM
  18. I did 5 1/3 rds.....used 30# DB for the first 2 rds then went to 25#. Also used 3 reds for the pistols which sucked by way!! I couldn't do shit with my right leg, but left leg rocked. How can you be that much weaker on side?

    Great work 4:30!

    Hey Becky....hope you get to feeling better!
  19. Blog on Life Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091117.html?showComment=1258510596561#c5937391014462791468'> November 17, 2009 at 8:16 PM
  20. Oops. Forgot to fill in my PR's. Riptoe is a huge dude.
  21. Lindsey V Says: http://crossfitomaha.blogspot.com/2009/11/tuesday-091117.html?showComment=1258514498348#c5223782881831061981'> November 17, 2009 at 9:21 PM
  22. I did 5 2/3 rounds Rx'd. Those get-ups were tough and my quads are on fire!! nice job 4:30 group!
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