Monday 100208

Ricky Frausto Filed Under:

WOD
Gymnastic Day

Utilize this day to shore up any body-weight movements you'd like. There are a ton. Try hspu's, pushups, chest to bar pull-ups, pull-ups, dead-hang pull-ups, ring dips, ring push ups, muscle-ups, handstand walks, knees to elbow, back extensions, glute-ham sit ups, or anything else you think you need to make better.

Use your time wisely. Have a plan before you walk in the door. If you need help with sets and reps, scaling, etc. please ask but please don't come in not knowing what the heck to do. You hardly ever get time like this. No barbells, db's, med balls, kettle bells, etc.

Post what you did and experience to comments.














Christy Herschlag during jumping squats last week.

18 Responses to "Monday 100208"

1. Steve Says: http://crossfitomaha.blogspot.com/2010/02/monday-100208.html?showComment=1265604989292#c1524131621955959619'> February 7, 2010 at 10:56 PM
2. If you're looking for another opportunity to put your Xfit skills to the test, check out-
   
   Ni-Bathska-Ke 12k & 4mi Trail Run
   Saturday, April 03, 2010 @ 10:00 AM Louisville, NE
   
   BC- No fire, barbed wire or broken glass one this one. But the entry fee includes a whole-hog roast afterward.
3. Steve Says: http://crossfitomaha.blogspot.com/2010/02/monday-100208.html?showComment=1265605014199#c7963099827286674338'> February 7, 2010 at 10:56 PM
4. http://www.active.com/running/louisville-ne/nibathskake-12k-and-4mi-trail-run-2010?dart=M
5. Rita Says: http://crossfitomaha.blogspot.com/2010/02/monday-100208.html?showComment=1265633807459#c4448192448857803826'> February 8, 2010 at 6:56 AM
6. Worked on pull ups wihout a band the entire time. Amanda had me concentrate on the swing. It's getting so close. The day it clicks will be just like the day the handstands clicked. Cannot wait.
   
   Congratulations, Randy! First time kipping without bands. It was so fun watching you stringing 4and 5 and more together as if you'd been doing them all along! The best part? You were so damn low key about the entire situation!
   
   The gift of time to work on these things is greatly appreciated. We all had fun and made leaps and bounds of progress. Good job, 5 am.
7. GregP Says: http://crossfitomaha.blogspot.com/2010/02/monday-100208.html?showComment=1265637807998#c5315378561377908975'> February 8, 2010 at 8:03 AM
8. Worked on CTB pullups and managed to get a few in a row. I also tried a few of the affilate team qualifications. #13 and #15 on the box jumps were pretty ugly and got the ring dips, pullups. The row was pretty close so I will do that again and same with the 7 CTB pullups.
   
   Thanks for the opportunity to work on these things.
   
   Great work 6am!
9. BC Says: http://crossfitomaha.blogspot.com/2010/02/monday-100208.html?showComment=1265638459237#c3162168079913343927'> February 8, 2010 at 8:14 AM
10. Worked on the list of pre-requisites for cup team try-outs, hit the necessary 4 out of 5, so there you go. Nice productive morning.
11. Fish Says: http://crossfitomaha.blogspot.com/2010/02/monday-100208.html?showComment=1265644898078#c9104453307809283291'> February 8, 2010 at 10:01 AM
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13. Fish Says: http://crossfitomaha.blogspot.com/2010/02/monday-100208.html?showComment=1265645475577#c3861445989470602695'> February 8, 2010 at 10:11 AM
14. Worked on ring dips. Did 3 sets of 10 with blue band(not very good, yet) Worked on kipping pull ups. Managed to get 3,4,5,5 without bands. Thanks Rita
15. Fish Says: http://crossfitomaha.blogspot.com/2010/02/monday-100208.html?showComment=1265645476002#c7678420154311043284'> February 8, 2010 at 10:11 AM
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17. Gina Says: http://crossfitomaha.blogspot.com/2010/02/monday-100208.html?showComment=1265648923425#c1985937281688073374'> February 8, 2010 at 11:08 AM
18. I worked on pull ups and free standing handstands (no wall). Getting better, but still lots of work needed.
    
    Great class today.
19. Jen Says: http://crossfitomaha.blogspot.com/2010/02/monday-100208.html?showComment=1265658433056#c4432701149487440732'> February 8, 2010 at 1:47 PM
20. Hello all! Several of you have asked me where we get our meat (referring to a cow only people!) So here is the website for the farmer where we currently get our eggs, ground meat (cow for purchase this summer), brats and jerky.
    http://www.thistlesandclover.com/
    You can order online and they do bi weekly drops at Village Point.
21. Hilg Says: http://crossfitomaha.blogspot.com/2010/02/monday-100208.html?showComment=1265659121679#c154428211406257254'> February 8, 2010 at 1:58 PM
22. I hope I don't offend anyone but I'm an avid bow-hunter and usually take more deer than my family can consume alone.
    
    If any of you would like some wonderful lean healthy venison, I'd be glad to provide during the hunting season next fall. I can deliver boned out trim or take it to your favorate processor for finish (stoysich, etc)
    
    I'll post this again in the fall. I often take an Elk in the fall but that wonderfull lean meat is ALL mine!!
    
    The deer I harvest, depending on location, feed on a combination of alfafa and corn.
23. Gdawg Says: http://crossfitomaha.blogspot.com/2010/02/monday-100208.html?showComment=1265663424416#c3132898933169652867'> February 8, 2010 at 3:10 PM
24. This comment has been removed by the author.
25. Paula Says: http://crossfitomaha.blogspot.com/2010/02/monday-100208.html?showComment=1265670687896#c1513872069594286457'> February 8, 2010 at 5:11 PM
26. Worked on pullups, pullups and more pullups....with band and without....threw in a few HSPU's. Beside a few palm rips had a great time.
    Congrats, Randy on the pullups. You looked awesome!
    
    We've talked about cow and deer...how about some buffalo! If anyone is interested we go to a locker up just north of Sioux Falls. They butcher 500-700 lb Buffalo, so a bunch of people may have to go in on it. It is a 3 hr road trip, but well worth it. I just got a bunch a few months ago, but if a bunch of you are interested and can give the info.
27. paul Says: http://crossfitomaha.blogspot.com/2010/02/monday-100208.html?showComment=1265674685018#c6466144891974238402'> February 8, 2010 at 6:18 PM
28. Should've worked on HSPU, but my shoulder was not happy today. Warmed it up and did ring dips, pushups, weighted pushups, strict pullups, weighted pullups, and 1 muslce up.
29. Becky Says: http://crossfitomaha.blogspot.com/2010/02/monday-100208.html?showComment=1265675029648#c483000955248585158'> February 8, 2010 at 6:23 PM
30. Did a few sets of ring dips with blue then tan band. Then worked on hspu, and ctb pull ups. Did some rope work too.
    
    Those interested in the Thistles and Clover beef...it's awesome! I'm so thankful Jen hooked me up with the info.
31. Anonymous Says: http://crossfitomaha.blogspot.com/2010/02/monday-100208.html?showComment=1265678977165#c60886011847717827'> February 8, 2010 at 7:29 PM
32. Finally found spaghetti squash and baked it....what an amazing little bugger! I am re-introducing a pasta style dinner into my menu options......possibly daily ;)
33. Danielle Ostronic Says: http://crossfitomaha.blogspot.com/2010/02/monday-100208.html?showComment=1265730242300#c8892202535049146005'> February 9, 2010 at 9:44 AM
34. worked on box jumps and pullups. did some ring dips.
    I would be interested in Deer and buffalo. I just got some meat from Jen's hook up. It is great, so good!!
35. Shelley Says: http://crossfitomaha.blogspot.com/2010/02/monday-100208.html?showComment=1265732781534#c6046808488009768524'> February 9, 2010 at 10:26 AM
36. worked on pullups, dips and CTB. dips are 2 and 1 at a time.