Friday 100326

Ricky Frausto Filed Under:

WOD
"Nancy"
5 rounds for time of:
400 meter run
15 Overhead Squats (98#/68#)

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Wonderful stuff right? Let me ask you one question though. Are any of these lifters in a shoulder shrugged position when in the overhead squat?

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16 Responses to "Friday 100326"

1. Paula Says: http://crossfitomaha.blogspot.com/2010/03/friday-100326.html?showComment=1269604563833#c7904086514147644667'> March 26, 2010 at 6:56 AM
2. 19:(37)?- Rx'd on OHS, but sub rowing for running due to my nagging ankle. Although OHS after rowing is not fun cuz you use so much of your upper body. I tried to primary use my legs, but easier said then done.
   
   Rita, I'm so proud of you going prescribed on OHS...they used to be such a weakness for you...
   You go girl!!!
   
   Jo, glad to have you join us early birds!! You killed this wod!! Awesome job to all at 5am!!
3. paul Says: http://crossfitomaha.blogspot.com/2010/03/friday-100326.html?showComment=1269607093603#c365947422726921766'> March 26, 2010 at 7:38 AM
4. Nice work, 6am!
   
   This went much better than I anticipated. I used 88# but got all sets unbroken and finished in 17:29. Given what a weakness OHS is for me, I am pretty happy with this.
5. Rita Says: http://crossfitomaha.blogspot.com/2010/03/friday-100326.html?showComment=1269610346502#c2315002129424938845'> March 26, 2010 at 8:32 AM
6. 19:36 rx'd.
   
   Thanks for being in our class today, Jo!
   
   Great work everyone, 5 am!
7. Shelley Says: http://crossfitomaha.blogspot.com/2010/03/friday-100326.html?showComment=1269614211653#c3658225360875673341'> March 26, 2010 at 9:36 AM
8. I'll have to make this up on rest day. I've been out of town since yesterday morning. I can't really say I'm looking forward to OHS, but I know I need to work on my weaknesses:)
   
   Sounds like you guys/gals have done awesome with this one!
9. BigD Says: http://crossfitomaha.blogspot.com/2010/03/friday-100326.html?showComment=1269614809250#c1019415488404345281'> March 26, 2010 at 9:46 AM
10. 20:47 with scaling OHS to 88#. Did a few reps with 98# on warmups and couldn't get the stability down. I did way better on this than I thought I would. Did not break up OHS squats once, which is a huge thing for me. And my running was better. Hate to admit it, but I think switching to a more Paleo diet is helping. I know it's only been a little over a week and I'm still not 100% Paleo but I feel much better and not as sore after the WODs. Hope it keeps getting better.
    Awesome job 6AM!
11. Jake Says: http://crossfitomaha.blogspot.com/2010/03/friday-100326.html?showComment=1269619048511#c1029234382174594084'> March 26, 2010 at 10:57 AM
12. 21:55 scaled to 88. The overhead squats really slowed me down, I need to power through them next time and not set the bar down. I felt like I lost 30 seconds every time I did. Running wasn't great either, my cardio is pathetic.
    
    Great work 6 a.m. Way to kill it Greg Mo.
13. Eric C Says: http://crossfitomaha.blogspot.com/2010/03/friday-100326.html?showComment=1269621699741#c7624702010058634479'> March 26, 2010 at 11:41 AM
14. Good workout today! I scaled to 88# and finished at 17:47 or so. Broke up all the sets but the last one. I had to do the last set unbroken because Paul Audi wasn't breaking his sets up. I think Paul and I should definitely try Rx'd next time.
    
    Greg Mo and Megan 'McBadass' crushed this one. Just another reason they are competing in Denver.
15. Steve Says: http://crossfitomaha.blogspot.com/2010/03/friday-100326.html?showComment=1269624862883#c1622502299611635728'> March 26, 2010 at 12:34 PM
16. If I can't make it in today, I'd like to make this one up tmrw.
17. Mel C Says: http://crossfitomaha.blogspot.com/2010/03/friday-100326.html?showComment=1269625004103#c8176802226843578861'> March 26, 2010 at 12:36 PM
18. I can't make it in today so I am definitely doing this on a rest day because these are two things I really need (and want) to improve on!
19. Kat Says: http://crossfitomaha.blogspot.com/2010/03/friday-100326.html?showComment=1269629044819#c1166691495415040129'> March 26, 2010 at 1:44 PM
20. I can't make it in today but I can't say I'm sad about it....OHS are by FAR the WORST!!!! I will make it up unfortunately but I gotta face these demons at some point! God, who the hell invented OHS!! I'd like to meet him and then then kick him in the shin!
21. Addi Says: http://crossfitomaha.blogspot.com/2010/03/friday-100326.html?showComment=1269631044674#c5614314822531414128'> March 26, 2010 at 2:17 PM
22. 14:23 rx'd
    
    OHS was unbroken... the last 5 was always tough going. Running felt pretty decent today, but I have a hard time pushing as hard as I should on the 400s. Thanks, Libby, for making me run harder!
    
    Then, in the buy-out, I got EIGHT STRICT HSPUs!!!! Finally. 3 sets of 2 and 2 singles. Holy hell, I'm excited. It's a good thing I'm doing the paleo challenge, or I'd go on an epic celebratory beer/lasagna binge and ruin it all. :) Instead I'll make bacon. Almost as good.
23. Stacie Says: http://crossfitomaha.blogspot.com/2010/03/friday-100326.html?showComment=1269632421443#c5865968450493251088'> March 26, 2010 at 2:40 PM
24. That a girl Addi! Keep up the great work!!!
25. paul Says: http://crossfitomaha.blogspot.com/2010/03/friday-100326.html?showComment=1269635414503#c2474614877319072820'> March 26, 2010 at 3:30 PM
26. Congrats on the HSPU, Addi!
    
    Must you continue to be stronger than me?
27. Addi Says: http://crossfitomaha.blogspot.com/2010/03/friday-100326.html?showComment=1269637338952#c7857564584707889578'> March 26, 2010 at 4:02 PM
28. Start ordering the big-boy meals, and you might have a shot at catching up. :)
    
    Kidding. You're a beast, Paul. And the original CFO muscle-up monster.
29. paul Says: http://crossfitomaha.blogspot.com/2010/03/friday-100326.html?showComment=1269644520270#c7731130742145336560'> March 26, 2010 at 6:02 PM
30. You'd be proud of me, Addi--yesterday I ate a ludicrous amount of lamb. I highly recommend to everyone buying ground lamb and grilling lamb-burgers. sooooooo delicious.
31. Danielle Ostronic Says: http://crossfitomaha.blogspot.com/2010/03/friday-100326.html?showComment=1269647794107#c3406951576984206190'> March 26, 2010 at 6:56 PM
32. 17:38 with 53#. Did 2 sets of OHS unbroken.