Thursday 100819

Ricky Frausto Filed Under:

WOD
Rest Day


From the guys over at SICFIT.com. This is my job and what I do. I love it. What's your interest in getting involved?

Speaking of getting involved, SICFIT.com has asked me to write for them. My first piece goes up today. Pay a visit to their site and give it a read. Post your comments there and here.

____________________________________

September 11th, I will be hosting a ladies only seminar on body-weight movements. Want to learn how to do muscle-ups? What about handstand push ups? I can even help with improving your understanding of push ups and pull ups. The cost is only $45 and limited to the first 12 sign-ups.

This will be an awesome seminar that you won't want to miss. Registration opens August 28th.

6 Responses to "Thursday 100819"

1. paul Says: http://crossfitomaha.blogspot.com/2010/08/thursday-100819.html?showComment=1282223231833#c6908509473378269131'> August 19, 2010 at 8:07 AM
2. Loved reading Ricky's piece on SicFit. We are all beneficiaries of those experiences--think how weak we would be if Joe and Ricky hadn't gone to that cert? I'd be squatting with my knees pointed at each other like an a$$hole.
3. Tovar Says: http://crossfitomaha.blogspot.com/2010/08/thursday-100819.html?showComment=1282247404274#c2102598218989961208'> August 19, 2010 at 2:50 PM
4. Great write-up on the SICFIT site Rick. It's nice to hear your story and what motivated you to get to this point. Keep up the good work! You too Joe!
5. Anonymous Says: http://crossfitomaha.blogspot.com/2010/08/thursday-100819.html?showComment=1282251008520#c9060478922805322446'> August 19, 2010 at 3:50 PM
6. YEAH!!... Finally
   
   Tall Snatch... Worked on not letting the bar "hit" my shoulders... In other words trying to match up my drop distance with my pull height..
   - Doubles up to 98#
   
   Snatch - Repeated the 90% week from last time since I missed all my attempts over 85% last week...
   110, 154, 179.. Warm ups
   194, 198, 203, 203(Miss), 203
   ... Felt MUCH better even though I missed one
   
   Back Squat (3x3 @95%) (300#)
   145, 225, 275... Warm Ups
   300X3, 300X2,1... Moves my rep max up 11# so I'm happy
   
   Unbroken Kipping Pull Ups 2X25
   
   Quick Metcon.. Decided to do a 5RD version of Nate... Was hoping to break 5 mins at least...
   2 Muscle Ups
   4 HSPUs
   8 Swings (70#)
   5RDS - 5:30... HSPUs are the devil
7. Mark Says: http://crossfitomaha.blogspot.com/2010/08/thursday-100819.html?showComment=1282264268138#c1740678714910805995'> August 19, 2010 at 7:31 PM
8. Great article Ricky! I look forward to reading more from you on SICFIT!
   
   Came in today even though I didn't want to but Jillian made me :)
   
   I decided to give "Angie" another try since I have done her in almost 2 years. Last time I finished in the 18:20 range. Today I finished in 17:39. Afterwards I regretted it cause I am SPENT and I just feel like laying on the couch the rest of the night.
   
   Lots of great work going on today, especially for a rest day, at 5:30!
9. Allison H :) Says: http://crossfitomaha.blogspot.com/2010/08/thursday-100819.html?showComment=1282266793698#c6378951915392592117'> August 19, 2010 at 8:13 PM
10. hello 5:30 class! man i slept late today after a busy nightshift.
    made up Wednesday's wod. Felt so weak - I have a lot to work on to get back where I was.
    Had to use the 15#db for TGUs, and 77# felt heavy to me. The first weight I've moved on a barbell on a while... ouch! So hard coming back knowing I CAN be stronger/faster than this because I WAS before.
    so 13:47 for time
11. BigD Says: http://crossfitomaha.blogspot.com/2010/08/thursday-100819.html?showComment=1282272623196#c7321013585661417452'> August 19, 2010 at 9:50 PM
12. Cool article Ricky! SICFIT is a pretty cool site.
    Came in and made up yesterday's deadlift workout for strength class. Last set 357 for 6 reps. Squats should be fun tomorrow...