Rest Day
If you decide to squat today, there is a spot up on LogWod for you to keep track of your progress.
Mike O' Hanlon
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Reminder that the gym will be having a silent auction that will run throughout next week. On the walls, you will see large posterboard paper with a listing of each item to be auctioned off and space below for you to place your name and bid.
There are some really cool items we've collected. How about a $100 value cut and color? What about a prescription teeth whitening? How about 3 months of free membership? There's also a hotel package with dinner at Marriott. How about a Paleo care package that includes a food dehydrator?
We are also having miniature raffles for your very own parking spot up front (no one else can park there), being your class's DJ for a month (play whatever music you like), as well as other options.
All proceeds will go to helping the crew get to California. Thanks for your generosity.
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We will also be having a Stink and Drink next Thursday at Papio Bowl (Google address). Along with this social, we have reserved two sand volleyball courts for a couple of hours. You don't have to play and you don't have to drink, but we do want you to come out and meet everyone. This is a great opportunity for new members to get better acquainted with the rest of the gym.
Don't miss out. You will enjoy your CrossFit experience much more when you get to know everyone. Everything starts at 5PM with the first games starting at 5:30PM. Come workout at the gym and then come have a few or play a few in your stinky clothes.
Don't miss out. You will enjoy your CrossFit experience much more when you get to know everyone. Everything starts at 5PM with the first games starting at 5:30PM. Come workout at the gym and then come have a few or play a few in your stinky clothes.
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We will soon be ordering grassfed beef. If you are interested in going in on this order, please let me know as soon as possible. I need to get a head count so that we know how much to order. This is awesome beef and is perfect if you're going to enter the next Paleo challenge. Let me know by email, ricky@crossfitomaha.net
my post didnt get posted somehow yesterday:
congrats to the affiliate team members! great job! good competition- well designed workouts and some seriously legit times posted by everyone. represent well- we know you will!
Saw some good squat numbers from other folks and Paul killing the front squat/run WOD.
Seriously my last workout was last Thursday in Las Vegas. It was good to get back in today and I decided to get in 2 WODs...
5x5 Bench Press
132,154,174,198,185
60% FGB
305 reps
Really happy with that - did a 1RM a couple weeks ago, and it was only 142, which I knew seemed low. Felt good today.
Enjoyed the hell out of working on 5X Bench today. Got hung up with BigD at 208....more than I thought I'd get to as I don't "bench" much anymore.
- 154, 198, 220, 242, 257, 265, 275, 280! :)
Back Box Squats - Really working on keeping back, hip drive, and knees out...
** Sets of 3
135, 185, 225, 245, 265, 275- Not bad but knees were caving in
DT Variation- 3 min clock
9 DL, 6 Cleans, 3 OH
** Must increase load EA set
110, 154, 175, 190
206
weak day! didn't eat enough before coming to work out so felt weak and slow... was a busy day but just glad i had time for cf!