Sunday 100221

Ricky Frausto Filed Under:

WOD
Your choice:
Power Clean 1RM
or
Dead-lift 1RM

followed by,

Georgia Sectional - Saturday, Event #2
60 Kettle Bell Swings (1.5/1 pood)
50 Box Jumps (24 inch box)
40 Wall Balls (20#/12#)
30 Pull-ups
20 GH Situps (2009 Games ROM)
10 Snatches (115#/65# squat or power, no press out)
100 ft. Overhead Walking Lunge (44#/22#)

Post loads lifted and met-con time to comments.

Open gym at 1:15 PM














Randy and Chris Fisher, Jess Foster, and Courtney Bright at Friday night's celebration. It was good to see you guys.

________________________________

If you didn't see yesterday's post, I have posted new order forms up in the gym for CFO apparel. This order will be placed on March 1st, so if you want that sweatshirt or cool colored tank top, this is your chance.

I will also try to have order sheets up all the time with new orders being placed every three weeks. We will work on designing new pieces of clothing and/or accessories and get them available to you. Maybe a zip up hoodie? Maybe some knee high socks? Maybe beanies? New shirts?

11 Responses to "Sunday 100221"

1. Fish Says: http://crossfitomaha.blogspot.com/2010/02/sunaday-100221.html?showComment=1266768586420#c5753701633357861243'> February 21, 2010 at 10:09 AM
2. Jess, you made the blog twice in 1 week! YEAH! Can't make it in today, looking forward to this one tomorrow at 5am!
3. Rita Says: http://crossfitomaha.blogspot.com/2010/02/sunaday-100221.html?showComment=1266771949705#c2423912828754453247'> February 21, 2010 at 11:05 AM
4. Yea, Jess! 2x in one week is awesome!
   
   Looking forward to this tomorrow at 5 am with you, Fish.
   
   Yes, after a fun Friday night filled with imbibery, I was at work at 5 am Sat AND Sun. Couldn't/can't come in either days, obviously. But probably 2x tomorrow to get both workouts made up.
5. Shelley Says: http://crossfitomaha.blogspot.com/2010/02/sunaday-100221.html?showComment=1266788877306#c9043606081919691886'> February 21, 2010 at 3:47 PM
6. New PR on deadlift of 329#; thanks Addi for watching and doublechecking my math to make sure I had the right poundage.
   
   14:12 Rx'd on WOD; pullups were slow as I only got one set of 5 and mostly did sets of 3; need to work on GH situps too; was definitely tired after this one.
   
   Fun group today!
7. Jake Says: http://crossfitomaha.blogspot.com/2010/02/sunaday-100221.html?showComment=1266789515002#c5484139312647073061'> February 21, 2010 at 3:58 PM
8. Deadlift - 404 (PR)
   MetCon - Fished after time was called
   
   It was great to see everyone today. Good work!
9. BC Says: http://crossfitomaha.blogspot.com/2010/02/sunaday-100221.html?showComment=1266790768172#c9127366662875737639'> February 21, 2010 at 4:19 PM
10. Power clean, 184#, pr. Metcon 19:53, snatches scaled to 88# and GH situps scaled to horizontal only since I've never done them before and I didn't want to be "stripped of my manhood" like Ricky said would happen if I tried them for the first time fully rx'd after everything we did before getting to them. What little manhood I have I would like to keep fully intact thank you very much. Felt pretty good overall, still not quite 100% and broke things up a little more than I should've, but all in all I liked this wod and I'm looking forward to getting back after things hard on Tuesday.
11. Unknown Says: http://crossfitomaha.blogspot.com/2010/02/sunaday-100221.html?showComment=1266794146905#c5677586381271029692'> February 21, 2010 at 5:15 PM
12. Donahoe, call me.980-2934
13. Gdawg Says: http://crossfitomaha.blogspot.com/2010/02/sunaday-100221.html?showComment=1266795370229#c6518733450842580034'> February 21, 2010 at 5:36 PM
14. This comment has been removed by the author.
15. Gina Says: http://crossfitomaha.blogspot.com/2010/02/sunaday-100221.html?showComment=1266798398030#c7559871866024036946'> February 21, 2010 at 6:26 PM
16. I got a tiny PR, 266 (previous was 263). Metcon was
    tough, the box jumps slowed me down as usual, but I did them all (20') no step ups. I only got through 15 pull up
    attempts before the time cutoff. Great Sunday workout!
17. Allison H :) Says: http://crossfitomaha.blogspot.com/2010/02/sunaday-100221.html?showComment=1266799943874#c492660540464623660'> February 21, 2010 at 6:52 PM
18. definately doing this one tomorrow! good work on all the PRs today! hope i get one myself on deadlift!
19. Addi Says: http://crossfitomaha.blogspot.com/2010/02/sunaday-100221.html?showComment=1266834710706#c4661117515516419058'> February 22, 2010 at 4:31 AM
20. Shelley, you made that 329 look easy. I predict they're going to need a 350 club for you next time.
    
    1RM power clean - 170#, PR by 10# I think. It wasn't pretty, but I'll take it.
    
    14:06 on the metcon. Did all 60 swings in a row, which was a mistake. Box jumps were laughably slow.
21. Shelley Says: http://crossfitomaha.blogspot.com/2010/02/sunaday-100221.html?showComment=1266844325921#c2456688765652975264'> February 22, 2010 at 7:12 AM
22. Great job Addi! You made the clean board with that one! Great to see so many PR's today!