Tuesday 100615

Ricky Frausto Filed Under:

WOD
2009 Rocky Mountain Regional WOD #1
3 rounds for time of:
8 Dead-lifts, 308#/198#
400 meter run

Ladies, you may only use a men's bar, unless there aren't any more available. Scaled weights will be unveiled in the gym. You have 13 minutes to complete this workout.

Post time to comments/LogWod.

CrossFit Games competitors:
CFO WOD or "Tillman" if you missed it.















ZJ showing some immaculate set up on what will be a clean pull. The knees may be a tiny bit forward, causing the hips to be lower than perfect but that's nit-picking. This set up would work for both a dead-lift and the clean.

5 Responses to "Tuesday 100615"

1. Addi Says: http://crossfitomaha.blogspot.com/2010/06/tuesday-100615.html?showComment=1276629445405#c4490436907400334782'> June 15, 2010 at 2:17 PM
2. 6:54 rx'd
   
   Happy with this time, but not as happy as when I thought my time at regionals last year was around the 10 min. mark. Turns out, it was 7:03. Damn it. Not quite the improvement I was hoping for. True, it was flat last year, but there was also no oxygen.
   
   In any case, I was happy with my runs - held back a little on the first one so I wouldn't tank, then tried to push the 2nd (could have gone a little faster, but better than normal). The last run I was able to push as hard as I wanted. I (usually) love that final sprint. Probably could have rested less before deadlifts.
3. Addi Says: http://crossfitomaha.blogspot.com/2010/06/tuesday-100615.html?showComment=1276629792011#c8098206690167604766'> June 15, 2010 at 2:23 PM
4. http://games2009.crossfit.com/regionals/rocky-mountain-final-results.html
   
   Here's the link for the '09 regionals results... Took me a little digging to find, so thought I'd make it easy for the rest of you. :)
5. paul Says: http://crossfitomaha.blogspot.com/2010/06/tuesday-100615.html?showComment=1276635380333#c4615868264706067770'> June 15, 2010 at 3:56 PM
6. i did front squats today, 3x5 at 225, then 3rds of 10 dips, 20 lunges (45# DBs) and 30 situps. 8:22.
7. Crystal Says: http://crossfitomaha.blogspot.com/2010/06/tuesday-100615.html?showComment=1276660077716#c8082925918897698322'> June 15, 2010 at 10:47 PM
8. Great job 6:30! At least it wasn't so hot.
   
   Finished 7:48 rx'd. Surprised myself and did all 3 sets of DL's unbroken. Form was getting pretty ugly though. Run was good. The first DL on each round was tough. I had to tell myself to just 'pick it up and go!'.
   
   Affiliate team and Stacie you guys are gonna rock in Cali. Can't wait! Gotta check out the article on the games site, it's pretty cool.
9. Kat Says: http://crossfitomaha.blogspot.com/2010/06/tuesday-100615.html?showComment=1276663597958#c2363626623834928784'> June 15, 2010 at 11:46 PM
10. 7:20 Rx'd.
    
    I wish I wouldn't have broken up my last set of DL but for some reason I thought it would be a good idea....I tried to make up for it during the last run...
    Great job nooners!