ANNOUNCEMENT: We have turned on the AC. So don't let the heat advisory scare you away. Come in and try out one-on-one #2!
One-on-One #2
15-12-9 rep rounds for time of:
Box Jumps, 24"/22"
Dead-lift, 225#/154# (guys' bars only)
Push Press, 132#/88# (guys' bars only)
Do you remember when you first started with the gym? Do you remember this workout? It is the workout we put everyone through, their second time in the gym. Do you remember now? You may have done something totally different in terms of weight and reps but the exercises are the same.
How far have you come since that workout? Has it been a week, a month, a year, more? How long have you been with CrossFit Omaha?
Post time to comments/LogWod.
CFO Heads to the 2010 CrossFit Games
Competition. There's nothing like it. It brings out the best and worst in us all. Some say they don't care to compete but that is more a statement of fear of failure or being embarrassed. Who cares where you finish if you give it your all. Effort is the name of the game.
If you perform like you know you can and give it your all and still don't come out on top, you won't regret your results but if you have more to give and you don't or if you don't compete at all, you will forever ask what if?
It is not about the win but about the experience. The experience of pain, sweat, tears, joy, anger, and many other things. It's about living. Don't shy away from competition, embrace it. Don't be afraid of failure. Look it in the eye and laugh. Don't think that you will look like a joke if you compete (that you have no business doing so) because in reality, if you have the opportunity and don't take it, the joke is on you.
As Stacie, Dustin, Kyle, Addi, Reba, Libby, and myself make the trek to LA, we keep in our minds all the hard work our blue collar gym puts in from day to day. We aren't any more special than any of you, just given an opportunity and taking full advantage of it. We go to represent you and Omaha. We thank you for your hard work, your donations, and your encouragement. You guys are special to all seven of us. It would do us no better than to bring that affiliate cup trophy home and a spot on the podium for Stacie.
Please watch us online and cheer us on through social media outlets such as facebook and twitter.
An extra special thanks to Wes Hubka, Greg O'Kief, and Bryan Brown for monetary donations, Jess Foster for holding a fundraiser through her chiropractic business, and those that bid and won during our silent auction. Because of you, we will have a much better shot at winning this whole thing.
GO CFO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Look for us on the podium! Thanks again!
Stacie
9:24 Rx'd this morning. Good to see Greg O' busting it at a 6am!
B
4 rds
20 front squats (95#)
10 strict DB presses (30#)
5 CTB pullups
12:09
Clean and Press
110, 130, 155, 165X3
Back Squat Test
Hit 315 for a Single... Better than I expected...
Wide Grip Cable Row 3X8 (315#)
SS w/
Front Bridge Walks on SB
3X45 secs
Quick Metcon
5 Pull Ups
5 Burpees
** Max RDS in 4 mins **
10 1/2 + 2 Burpees ... Should have hit 11, but oh well...
DL- barely got 223# off the ground and started to feel my lower and upper back pull and twitch. Did this weight x4 last week. Presses were OK....Got 93# x3 but failed at 99#. Thanks Jimbo and Amanda for the pointers!
Again, Good luck Team CFO and Stacie!! We will be cheering hard from Omaha!!
As for CFO's Magnificent Seven, go give 'em hell and show them all what you're made of!
My shoulders were still cashed from the three wods on Saturday!
I can't wait to watch CFO make some noise on Friday!
Do work CFO!!
AMRAP of back squat: 230# for 7 reps; bailed the weight on 8th rep/attempt
AMRAP of bench: 130# for 3 reps (weak)
Thanks for your help Jim!
Good work Dave and Chad!!