"Isabel"
For time:
132/92 pound Snatch, 30 reps
The cut-off is 7 minutes
Lindsey Smith (world's 12th fittest woman) finished this workout in 16:22 with the men's weight.
followed by,
"CFO"
For time:
60 Burpees
Legit burpees are same as new standard push ups. At the bottom, the hands must be pulled from the ground. This is a new gym workout and will be added to the whiteboard. Who will finish it the fastest?
No cut-off.
Post time from both workouts to comments/LogWod.
Joe and I would like to thank everyone that showed up to the anniversary party yesterday. We had a blast golfing and the clubhouse party was nice.
A few stepped up and told their story of how they got started at CrossFit Omaha. What's your story? Post it to comments.
CFO - 4:27 rx'd
Hard to say how much of an impact my extracurriculars from yesterday/last night may have slowed me down, but I'm glad I forced myself out of bed and hit 6am, esp since I'm going out of town the rest of the week. Nice job 6am!
As for my story - I started CFO almost 2 1/2 years ago, back in the UNO days. Basically I had read a couple of random articles about crossfit and thought it seemed like something worth checking out, so I Googled "crossfit omaha" and up came...CrossFit Omaha! I called them up, did my 1 on 1's and over the course of the next few months I slowly but surely got hooked. By the time we moved in to the new gym I was a full-blown CFO junkie. I love this place and am very, very passionate about it, and I'm very happy that it's come so far and I can't wait to see what the next 2 years and beyond bring.
4:00 CFO
Isabel felt good from an intensity standpoint....just add 20# right! ;-) I feel like I've crossed a threashold and my intensitive level has popped up....can only attribute that to Paleo and getting to the gym more consistently.
I've been at CFO just a little over a year ago. Last June, I had just finished another half-marathon (yeah, short stubby guy a distance runner!). I'd been running 3-4 times a week and spending $300/month on a personal trainer doing resistance weights. The trainer was great but I was spending too much on too little.
I found out about the Gym from an article in the World Herold last June....had never heard about it at all before that article. I stopped in on Joe and he told me I would be winning half marathons in no time (kidding!). I'm a junkie for the pain and have always enjoyed pushing myself. Crossfit gives that to me in spades! I just hope I can become a better athlete and more importantly, a better member of this community!
B
Yesterday I did 5 rds:
15 pushups (the new way...tough!)
10 back squats (195)
5 CB pullups
didn't time it, did it pretty slowly with a lot of rest b/t rounds. Pushups are a LOT harder the new way!
Today I did the bear complex. Failed at 135. Have not been feeling it lately. Gotta bounce back!
Press 3x5 at 70#; getting more confident with these as my technique gets better
Did assistance work afterwards of:
3 supersets of barbell bent over rows with 88# and weighted pushups w/ green bumper. I did 12 reps on rows each set and pushups were 6,3,4 before failure. I rested 40-45 seconds in between each superset.
Burpees were a pleasant surprise...NOT!!
4:15 Rx'd. Right leg is still wide right when fatigue sets in; I think I might have the ugliest burpees in crossfit.
Only being at CFO for about 1 1/2 years I have seen it go through some changes....it has grown a lot and Ricky and Joe keep it fresh by adding the Paleo competitions, strength and olympic classes, throwdowns, etc.....No other gym has the community that CFO has....not even close. What other gyms have parties and golf outings???
I just want to thank Ricky, Joe, Jon, and Amanda for all their patience!! I'm sure I have tested them quite frequently! I have a long way too go, but I have come a long way as well. Thanks again for everything! I LOVE CFO!!!!
Did 3:30 strength class:
3x5 @ 74#
Assistance work:
3 Supersets of Ring dips with blue band - 12 reps
with band face pulls with tan band- 12 reps
CFO - 4:50 rx'd
CFO - 3:52 - I bitched and moaned (Ricky, be honest, you would have been disappointed if I hadn't.), but it was not as bad as I thought it would be - the hand raise actually made it a little easier to keep a pace.. gave just a split-second rest at the bottom and kept my heart-rate manageable. (relatively speaking)
Brian H. - isn't it funny how eating right and consistency just change the game entirely? In retrospect it seems like a no-brainer, but every once in a while I just stop and say "holy shit." Only took me 2 years to figure it out. :) As Ricky likes to say, "It's almost like this shit works."
Shelley - could the lazy leg be a residual effect of the triple-dart dose you took in Castle Rock?? Drugs kill.
As Ricky said last night, I started 3 years ago at UNO. Josh had been doing CF from the mainsite at the Y for a few months and stalking the affiliate list waiting for one in Omaha. When CFO popped up on the list, he started and kept telling me how much I would like it. I had tons of excuses (surprise surprise) but finally ran out in August. Did my one-on-ones 3 days in a row - I don't think I realized before then just how out of shape I had gotten since college - and I still didn't fully get it until my first "real" class. It was just Crystal, Josh, and me doing "Kelly" in the gym. It took me over 47 minutes and at least 2 panic/hyperventilation attacks. I walked at least half the runs (behind the dividers where Ricky couldn't see me) and cried like an idiot through the wall balls. It was a good thing I'd already paid, or I probably wouldn't have come back. Long story slightly shorter, I took a teaching job that year, which did NOT go well. It was stressful and depressing, and while I didn't make it in to CF at all regularly and when I did I probably didn't seem like I wanted to be there. But I really enjoyed the people and the camaraderie and even, occasionally, the workouts. The stress relief I got at CFO was a big part of why I was able to make it through that year. Having Reba, Crystal, Ang, Kat, and Alison to chase helped me push myself harder than I would have guessed I could. I still didn't really take it seriously, though, until the beginning of 2009 when people were signing up for Regionals. I figured I'd give it a shot, even though I knew I wouldn't finish well. As expected, I didn't come close to qualifying, but I did way better than I anticipated and just squeaked onto the affiliate team. Haven't looked back since. I love the feeling of accomplishing a goal and immediately looking for the next one. I love the community and the support everyone gives each other. I really really love watching new people do something they've never done before and realizing the strength they have. It's almost like this shit works.
If you're still reading this, I apologize for my wordiness. :) Holy hell, this was long.
7:27 CFO
Maybe should have pushed the weight on Isabel a little more, but it is my 3rd week back!
I began Crossfit about 3 weeks before they moved from UNO. I'd been looking at it online for about 3 months, trying to decide if it was going to make me stronger (HA!)-- as I was a competitive powerlifter. I continued my powerlifting and did crossfit 2x a week. I went full blown after about 6 months, after I had finished women's nationals at 2nd place (best ever!). So evidently crossfit DID make me stronger. :-) I continued on for another year. I did just come back from a break, and I have to say that I MISSED it so very much. CFO has a community that is outstanding and I am so proud to be a part of it.
3 supersets of 154 barbell row (10/9/9 on reps) and weighted dips (8/6/6) then CFO. 4:19.
I think I've mentioned my CF story but if not, here goes...
I got turned onto CrossFit my last trip to the desert when some Marines were doing some crazy-looking shit in the gym. I asked them if I could join in and it was pretty fun. So, my goal was once I got back to the states to look up an affiliate and join. Well, right when I got back I found I was leaving Dover, DE for Offutt. So, once I settled in to my new place, around Aug. ‘08 I started looking to find a CF affiliate. Well, finally stopped in CFO around October, or something like that. Told Ricky I wanted to join. Told him I would look at my schedule and call to set up my 1-on-1's. Yeah, never made that call. It wasn't until the following April when I couldn't get all the buttons on my blues shirt to button that I knew I was in trouble. So, I stopped back in, saw Ricky again and said sign me up today. And haven't looked back since. I honestly believe this shit saved my life. Being around all the good folks in the classes, and having the best coaches in the business in Ricky, Joe, Jon, Amanda, Kylie, and Jimbo has made working out fun again for me. And by having things added in like Paleo challenges, strength classes, ect, I actually feel healthy for the first time in years.
Sure, I want to stay in the Omaha area so my daughter can go to a good school, but I'd be lying if I didn't admit my biggest personal reason for hoping I retire out here is because of CFO.
Okay, now it's my turn to apologize for the wordiness. :)
Looking back from where I started to where I'm at now, I'm happy with the progress but never satisfied. I think that's one of the things about Crossfit that I love. No one will ever master it; you can always lift more, do it faster, more efficiently, etc.
The coaching is second to none, and they really do care that we get the most out of every workout.
CFO 4:37.