Dead-lift 5RM
Use your time wisely to try and find a 5 rep max. Save a solid attempt at 5 reps for your final set or two. Until then, use triples and doubles to build up to that one set. Rest appropriately (3 to 5 minutes b/w).
Compare to 100505. (Also check logwod for your previous 5RM)
Post load to comments/LogWod.
Neil Wattier quickly working through 6 squat clean thrusters during affiliate competition.
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Registration for next round of small group strength training will open up on Sunday, June 6th. There is an early bird price discount running from the 6th till the 15th. The price returns to normal after the 15th. Look for the live registration links on my training blog as well as through an event email to go out on this day.
This class will run for 8 weeks, starting on Tuesday, June 22nd (Tues, Thur, and Sat). There will be two classes offered, one at 3:30PM and one at 7:30PM. There are only 8 spots available for 3:30pm and 7 spots available for 7:30pm (silent auction is selling 8th spot) so be sure to sign up quickly.
This go round, 3:30PM will use Rippetoe's 3x5 programming while 7:30PM will use Wendler's 5/3/1 programming. If you want to know if it is worth the price of admission, ask those that are currently in it.
This class will run for 8 weeks, starting on Tuesday, June 22nd (Tues, Thur, and Sat). There will be two classes offered, one at 3:30PM and one at 7:30PM. There are only 8 spots available for 3:30pm and 7 spots available for 7:30pm (silent auction is selling 8th spot) so be sure to sign up quickly.
This go round, 3:30PM will use Rippetoe's 3x5 programming while 7:30PM will use Wendler's 5/3/1 programming. If you want to know if it is worth the price of admission, ask those that are currently in it.
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I will be placing an order for grass fed beef at the end of the week. I have about 20 bundles spoken for. If you are interested in cowpooling with us please let me know by email (ricky@crossfitomaha.net) as soon as possible.
Add me to the beef list please.
Steve
Welcome Eric to 6am! Great work this morning everyone.
Happy 30th Birthday Gina !!
Take a look up front in the office area. We are carrying a few options when it comes to covering your shins.
Solid color Knee High Socks - $7 a pair
Pattern Knee High Socks - $10 a pair
Mueller Elastic Compression Shin Sleeves - $18 a pair (really cool)
See any coach if you would like to purchase any of these items.
Look for us to be carrying more socks in the future, even custom CFO socks.
Ricky
Happy Birthday Damian!
Good to see some new faces at 6am.
With another Eric C in the group, I may have to change my call sign. My mustache name is 'Goose' (I have a mustache, and I like to play beach volleyball in my jeans -no shirt- and dog tags) HAHAHA!!
284# 5 Rep DL.
- Worked on band resisted tall snatch first... feels better
- Did a lower volume day so made faster bigger jumps
110, 154, 175, 185, 195X 2X 1 - NO Missed - Feels good
Front Squat - Work to a heavy 5 quickly
135, 185, 225
Hamstring work X 20
Inverted Row X12
HSPU X7
Stair Sprint for conditioning
Had to get 10 sets all under 10 secs
Rested about 3:1 so 25-30 secs
- No Misses (About 90 steps or so)
went to noon class - 159#x5. felt heavy for me, form has improved. great work everybody!
241 x 5. 17# improvement. Very happy. I'm finally getting the breathing down. I've never really taken big breaths before lifting. I would just go in and do it. I made myself way more consious of it tonight.