Saturday 100703

Ricky Frausto Filed Under:

Reminder that there are no classes this morning due to the holiday. In addition, we will not be holding 5, 6, or 7AM classes on Monday, July 5th, due to under-staffing. Regular classes will resume with noon class on Monday. Thanks and sorry for any inconvenience.

WOD
For time:
2K run

Stop to do 25 air squats after the first 400 meters, 25 sit ups after the second 400 meters, 25 push ups after the third 400 meters, and 25 Walking lunges after the fourth 400 meters.

Post time to comments/LogWod.

CrossFit Games competitors: Rest Day



















Chris and Ty at 7AM class. If you didn't already know, we do have a 7AM class. This class follows www.crossfit.com programming but can be scaled to any capability. It can be a nice change of pace and is another service, in a growing list of services, we are working to offer all of you.

Any other kinds of classes you would like to see in addition to the crossfit.com 7am class, the Strength Development Inc. strength class, and our Innate Fitness boot camp? Let us know. We'd like to hear from you.

How about more Saturday competitions? How about a strength class in the morning? How about an Olympic weightlifting class or a kettle bell class? How about a class on nothing but rowing (kind of like spinning)? What about a running class that follows CrossFit Endurance?

How about Yoga or other things not necessarily related to CrossFit such as a body pump class or other aerobic type classes? Would we be selling out or just adapting to our environment? What if these classes were run by current CFO members? Would that change your mind any?

We'd like to know what your thoughts are. There are about 150 of you, some new and some that have been around since the beginning. Speak up. It is your gym...........

17 Responses to "Saturday 100703"

1. BC Says: http://crossfitomaha.blogspot.com/2010/07/saturday-100703.html?showComment=1278164307756#c523160810405523094'> July 3, 2010 at 8:38 AM
2. Those are all great ideas. Personally, I would be interested in a kettlebell class, a rowing class, and possibly even a CFE running class. But no matter what we did I don't think it would be selling out at all. Fitness comes in many styles and forms, and I think as long as it remains rooted in the basic foundation of CrossFit, i.e. constantly varied and highly functional, then anything goes. Not everything will appeal to everyone, and that's ok (I doubt Addi would be signing up for a CFE running class, but maybe I'm wrong). In the end it comes together for the common goal of making us all stronger, fitter, healthier and harder to kill.
   
   By the way, where are we with CFO Kids? My girls had a blast that day and can't wait to do it again.
   
   Happy 4th everybody!
3. BC Says: http://crossfitomaha.blogspot.com/2010/07/saturday-100703.html?showComment=1278164898951#c4431239602805106803'> July 3, 2010 at 8:48 AM
4. So I just took a quick peak at the CFE website...forget I said I might be interested in that. A sprinting class might be cool though. And a CF football class could be pretty sweet too. OK, I'm done for the day.
5. Addi Says: http://crossfitomaha.blogspot.com/2010/07/saturday-100703.html?showComment=1278166958724#c4946849928449055953'> July 3, 2010 at 9:22 AM
6. I'd be interested in an Oly, kettlebell, or gymnastic class. I think a yoga rest day option could be helpful - I do a little at home on rest days occasionally, but not as often or as well as if there were a class, and it seems to help a little with recovery when used appropriately. Also, I wouldn't be sad to see Saturday team WODs make a comeback now and then.
7. Donohoe Says: http://crossfitomaha.blogspot.com/2010/07/saturday-100703.html?showComment=1278167523102#c6910539754415480910'> July 3, 2010 at 9:32 AM
8. I would be interested in yoga, and a pos running seminar since its been awhile and yes I suck at running. I think a cf football and morning strenght class.
   Let me know if any of these ideas have traction.
   Donohoe is out from rio,
9. Kat Says: http://crossfitomaha.blogspot.com/2010/07/saturday-100703.html?showComment=1278168863376#c6619873184952102911'> July 3, 2010 at 9:54 AM
10. I would love to do any of the above mentioned classes! I have never done yoga (mostly because my roomie does it all the time and she isn't fit AT ALL!!) I would love to improve my gymnastic movements and running-I usually run at least one 5k a week and I would like the opportunity to learn how to improve my technique!
    
    Thanks for the options Ricky and Joe!
11. Shelley Says: http://crossfitomaha.blogspot.com/2010/07/saturday-100703.html?showComment=1278171488184#c1763477827438133398'> July 3, 2010 at 10:38 AM
12. I would love to see a yoga class and gymnastics class. I think these would be great additions!!
    
    I also like the team WOD's that we used to do on Saturdays as well.
13. Paula Says: http://crossfitomaha.blogspot.com/2010/07/saturday-100703.html?showComment=1278176620111#c1285076257786952687'> July 3, 2010 at 12:03 PM
14. I would love the olympic lifting and kettlebell classes....they would be a blast. I especially would like to see the addition of yoga classes! I've only done yoga once, but I think our bodies could use it after a week of strength classes and/or metcons.
    
    As much as I hate running- I could probably use the addition of a running class and/or rowing classes!
15. Nate Says: http://crossfitomaha.blogspot.com/2010/07/saturday-100703.html?showComment=1278178913649#c856379320579762525'> July 3, 2010 at 12:41 PM
16. CROSSFIT ENDURANCE would be freakin epic.
17. Unknown Says: http://crossfitomaha.blogspot.com/2010/07/saturday-100703.html?showComment=1278180264799#c9111632430418836611'> July 3, 2010 at 1:04 PM
18. I agree with Nate. CFE would be a nice addition. I try to follow the posts from CFE in addition to CFO at least three times per week on my own but it would be nice to do it with the CFO crew.
    
    Trust me BC, not all the workouts posted on CFE are 'run a 10K'! They only do a long run about every tenth day, the rest of the workouts are hills and sprints. It really follows the philosophy of power running discussed by Richard Gibbens. All about getting stronger and faster on par with CF disciplines.
    
    I'd be down for all the other suggestions posted as well!
    
    Jess J.
19. GregP Says: http://crossfitomaha.blogspot.com/2010/07/saturday-100703.html?showComment=1278181768318#c5444764987866675929'> July 3, 2010 at 1:29 PM
20. I would be interested in Kettlebell, gymnastic, and olympic lifting.
21. Anonymous Says: http://crossfitomaha.blogspot.com/2010/07/saturday-100703.html?showComment=1278187715499#c6461359158063398811'> July 3, 2010 at 3:08 PM
22. Last Heavy Clean and Jerk day before the comp next Sat... Worked up to my opener...
    Warm Ups (Again on a separate platform)
    - 110, 154, 198, 220, 242
    Opener - 117kg (258#)- Got it!
    
    Clean PullX1 + 2 Clean Grip DL
    286, 296, 306
    
    Cable Row X 10 (320#)
    Back Extension + GH Raise X8
    3 Sets of EA...
    
    Think I'm ready to go for something close to a competition PR next week...
    Best I've ever done is 102kg (225#) for a snatch and 127kg for a Clean and Jerk (280#)... See what happens
23. Anonymous Says: http://crossfitomaha.blogspot.com/2010/07/saturday-100703.html?showComment=1278194657191#c5784457967112053885'> July 3, 2010 at 5:04 PM
24. I would love to try gymnastics, and more aerobic classes.
25. BigD Says: http://crossfitomaha.blogspot.com/2010/07/saturday-100703.html?showComment=1278257756116#c3863646921680368148'> July 4, 2010 at 10:35 AM
26. As I am the most unflexible person in the gym, I would be up for yoga. Also, some CFFB style training/sprinting would be cool.
    And I don't think we'd be selling out. CF is about the unknown and unknowable, right? We're always evolving, and more traning ideas would be evolution I think.
27. Unknown Says: http://crossfitomaha.blogspot.com/2010/07/saturday-100703.html?showComment=1278262101607#c1692815631265436864'> July 4, 2010 at 11:48 AM
28. It looks like I am in the minority here, but I think we should just stick to CROSSFIT! Hello! It is all of these things combined that makes it what it is. I'd rather be good at everything than great at a couple things. That's what makes the overall "athlete" and that is what makes you fit. Yoga? Seriously? Go to lifetime fitness if you want that! I think it's selling out.
29. Lindsey V Says: http://crossfitomaha.blogspot.com/2010/07/saturday-100703.html?showComment=1278267618154#c6833031377097693379'> July 4, 2010 at 1:20 PM
30. I would love any of the suggested classes....I have lots of room for improvement! I think they'd all be great additions to CFO!
    
    happy 4th!!
31. Nichole Says: http://crossfitomaha.blogspot.com/2010/07/saturday-100703.html?showComment=1278443358293#c371103887704581403'> July 6, 2010 at 2:09 PM
32. The kettlebell, or rowing class would be awesome!! I like the Yoga idea too.
33. Jake Says: http://crossfitomaha.blogspot.com/2010/07/saturday-100703.html?showComment=1278513898669#c568348385339709914'> July 7, 2010 at 9:44 AM
34. I would like an Oly or CF Football Class. I might even try a yoga class on a rest day. I think a morning lifting class is also a good idea.
    
    -Jake