3 rounds for time of (courtesy of CrossFit Football):
15 Thrusters, 132#/93#
15 Ball Slams, 20#/16#
15 Burpees
15 Double Unders
Ya ended the week with burpees, ya start the week with burpees. Eighteen minute cut-off for this workout.
Post time to comments.
arrgghh...... (ha-ha)
______________________________________
Team tryouts are this Saturday and Sunday starting at 8AM on both days. There will be three workouts each day consisting of different movements, different time domains, and different suckiness but hopefully will determine the best athletes for our team.
Because of this competition, we will not be holding classes next Saturday but you are encouraged to come and cheer on those that are competing. You are also encouraged to compete, even if you don't feel you are going to be able to make it out to Denver or if you don't feel you are good enough to make the team. All you have to do is be able to meet 4 of the 5 standards we had originally placed on the whiteboards.
This will be a fun opportunity for all those involved. More information will be delivered throughout the week. You will not find out what the workouts are until the day of the event.
Because of this competition, we will not be holding classes next Saturday but you are encouraged to come and cheer on those that are competing. You are also encouraged to compete, even if you don't feel you are going to be able to make it out to Denver or if you don't feel you are good enough to make the team. All you have to do is be able to meet 4 of the 5 standards we had originally placed on the whiteboards.
This will be a fun opportunity for all those involved. More information will be delivered throughout the week. You will not find out what the workouts are until the day of the event.
______________________________________
For the CFO Spring LEANing challenge, I have decided to hold mini nutrition sit downs for those that missed Saturday's sit down. This will give those that missed, an opportunity to be on a level playing field with the others. You can also bring your money at this time as well as your before pics. Remember that these pics need to be, guys with shorts only and gals with shorts and sports bra only.
These mini sit downs are for anyone that is doing the challenge and will be much shorter than how long it took on Saturday. This is because it will be specifically about the challenge. I would really recommend you trying at all costs to make it. They will be held on Monday and Tuesday nights after the 6:30 PM classes. If you are doing the challenge, you can just show up to either Monday or Tuesday's sit down. If you aren't doing the challenge but would like to sit in, the cost is only $10.
For those that have already paid your entry fee, be sure to get your pictures to me and to sign up on the Yahoo group. Your first food log is due Monday, March 22nd. If there are any questions please feel free to ask me at any time. I am here to help you throughout these whole 7 weeks. If you have trouble sending your pics to me at ricky@crossfitomaha.com, you can also send them to ricky.frausto@gmail.com
These mini sit downs are for anyone that is doing the challenge and will be much shorter than how long it took on Saturday. This is because it will be specifically about the challenge. I would really recommend you trying at all costs to make it. They will be held on Monday and Tuesday nights after the 6:30 PM classes. If you are doing the challenge, you can just show up to either Monday or Tuesday's sit down. If you aren't doing the challenge but would like to sit in, the cost is only $10.
For those that have already paid your entry fee, be sure to get your pictures to me and to sign up on the Yahoo group. Your first food log is due Monday, March 22nd. If there are any questions please feel free to ask me at any time. I am here to help you throughout these whole 7 weeks. If you have trouble sending your pics to me at ricky@crossfitomaha.com, you can also send them to ricky.frausto@gmail.com
Today's wod: 15:14 scaled at 77#. Broke up thrusters (they were ugly) in 3's. I'm so exhausted...
Today's wod was the perfect way to stop the weekend madness. I was just happy to be alive the entire time. The combination of beer, pizza, lack of sleep, and just being sore from last week was motivation enough to get back on the wagon. Mmmmm... scrambled eggs and veggies with a big fat nap. Perfect.
Great work 5am!! It was a tough one!
First round of thrusters was unbroken, second round was done in 4's and 3's (crappy round) and third round in sets of 5. I had to redo the last thruster of last round as I couldn't get my arms locked out so it was really 5,5,4,and 1.
Ball slams and DU's were ok; got tripped up on DU's once in 2nd and 3rd rounds.
Burpees weren't fun.
Great job 6 a.m.!!
Welcome Annika, Mike, and Cindy. It's always good to see new people.
Greg Mo way to work it with the mask and still beat everyone!!! I have to give that a try to mimic altitude adjustment for Colorado.
Pete
http://www.youtube.com/watch?v=2_Oambj3J8U
Nice to see some new people in the 6am class!
Love the St. Patty video too!!!!! Very cool! And I can't wait to start this challenge! I finished my girl scout cookies today!!!
Megan
12:34 rx'ed. It says 12:35 on the board, but I earned that second and I'm not giving it back.
I had a blast Friday night. If I have grand-kids someday... they will NEVER believe it did this stuff!
AWESOME!!!!
Today's WOD HURT! Just payback for the horrible eating/sleeping/drinking habits from this weekend I suppose. DNF, not even close. Had 1 round and about 30 singles left to do. I was getting a few DUs before the WOD started but I got worn out quick!
I'm excited for this challenge to start! I'm ready to be back on the wagon.
Besides feeling heavier and even slower than usual, thrusters actually felt pretty okay. Finally was able to use the hips consistently. Ball slams felt better than usual too - so light after the thrusters.
Overall, though, this was a grinder of a suckfest, and I don't want to speak of it again. Josh has been a bad influence the last few days, and I'm ready to start eating (better than) normally again.