Dead-lift 5RM
You have 30 minutes to find your 5RM Dead-lift. You may not take your hands off the bar at any time during a set until the bar is on the ground after the last set (do not drop it). You may not bounce the bar off the floor for any of your 5 reps either. You must pull each rep from a true dead bar.
followed by,
For time:
50 Turkish Get ups (40# DB/25#)
Post dead-lift weight and met-con time to comments.
Libby locking out overhead during the 2 hands, floor to overhead event at regionals.
_____________________________________
[Update]: The 7:30pm group is all filled up and only 3 spots are available for the 3:30PM group. If you are interested, I would encourage you sign up quickly. This will be a fun time and you don't want to miss out plus the results will speak for themselves.
If there is enough interest, I may open up registration for a Tuesday, Thursday, Saturday option group of 8 at 7:30PM (11AM? on Saturdays). This option would not occur until about 2 or 3 weeks after the first two groups start. (Potentially June 7th or June 14th) Thoughts?
Starting May 24th, I will be offering two strength oriented small group training sessions for those interested in getting stronger. I am only offering these sessions to two groups of 8 people. No more, no less. I am interested in those that want to go prescribed on every workout I program here at the gym or dot com for that matter. Some one that is tired of not seeing the same results they feel others are seeing. Some one that is serious and will commit to 23 sessions over 8 weeks.
You will get something out of this. I can guarantee that. If your commitment is there, you will love the results. Sign up on or before the 15th and receive a $50 discount.
For more information and to register, visit my training blog at www.rickyfrausto.com. I will also have some links put up under the upcoming events header in the middle column.
These small group training sessions are for anyone, not just CrossFit Omaha members. This will be a good time that you don't want to miss. If you aren't happy with the results after 8 weeks, I will gladly return your money.
If there is enough interest, I may open up registration for a Tuesday, Thursday, Saturday option group of 8 at 7:30PM (11AM? on Saturdays). This option would not occur until about 2 or 3 weeks after the first two groups start. (Potentially June 7th or June 14th) Thoughts?
Starting May 24th, I will be offering two strength oriented small group training sessions for those interested in getting stronger. I am only offering these sessions to two groups of 8 people. No more, no less. I am interested in those that want to go prescribed on every workout I program here at the gym or dot com for that matter. Some one that is tired of not seeing the same results they feel others are seeing. Some one that is serious and will commit to 23 sessions over 8 weeks.
You will get something out of this. I can guarantee that. If your commitment is there, you will love the results. Sign up on or before the 15th and receive a $50 discount.
For more information and to register, visit my training blog at www.rickyfrausto.com. I will also have some links put up under the upcoming events header in the middle column.
These small group training sessions are for anyone, not just CrossFit Omaha members. This will be a good time that you don't want to miss. If you aren't happy with the results after 8 weeks, I will gladly return your money.
Turkish get-ups are a technical work in progress. Please stand by....Amanda, thanks for your help!
Way to kill the deadlifts, Randy!
And now for the drum roll: Vicky. Our class was talking about how proud we ALL are of you and your progress with lifting. We are so thrilled with how happy you were. You deserve all the thunder. Hope your day is awesome and you ride that cloud nine!
Have a terrific day, everyone!
Always a fan of dead-lifts, looking forward to 5:30.
DDL #248, pleased with that. TGU 10 @ #25, 10@35, 10 @ #40 before time ran out.
Great job 6am !
TGUs are still a work in progress. 15 a side w/25#. Went better than last time I did them. GregP, you da man!
Nice job 6AM!
TGU: 6 X 20lb, 14 x 25lb. Would have kept going but it was getting late and had to get ready for work.
Great class this morning. Awesome job Sarah on the DL's! Good to have you in class.
Awesome job to all you 5am'ers!!!
Congrats to Vicky... you got to the "blue's" on DL's!!!! Great job to you and everyone at 5am!!!
Can't wait for the barbell strength class!
47 TGUs when time called @ 15#db
Time was out before we could do TGU's I worked on 25 of them then headed out for Cinco de Mayo!
did Power Cindy WOD with Megan, Kat & Ricky. 160 total reps.
great job 6:30. it was a small group!
Did the cindy wod..i practiced 1 butterfly pullup before starting the wod and ripped open one of my blisters...the wod was a painful 1 starting round 1! I felt like an idiot!