Wednesday 100811

Ricky Frausto Filed Under:

WOD
"Jackie"
For time:
1000 meter row
50 Empty Bar Thrusters, 44#/33#
30 Pull ups

Post time to comments/LogWod.


Learning the Butterfly Kipping Pull up

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"CrossFit" (a review) from Discovery Health

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Sign up for the Clean & Jerk / Snatch seminars HERE

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Check out the male and female finalists from our recently completed Paleo Challenge HERE

15 Responses to "Wednesday 100811"

1. Nate Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100811.html?showComment=1281506285578#c6628425155168501638'> August 11, 2010 at 12:58 AM
2. I enjoyed this "gangsta" explanation. It was very informative.
3. Unknown Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100811.html?showComment=1281536994514#c7476415897164242701'> August 11, 2010 at 9:29 AM
4. So is that story on "Discover Health" going to make it to the TV screen?
5. Allison H :) Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100811.html?showComment=1281549770406#c3104527951182261927'> August 11, 2010 at 1:02 PM
6. helloooooo ~ ricky or anybody - when does the next paleo challenge start? i am coming back soon! :)
7. Hilg Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100811.html?showComment=1281551930115#c9093928093052765259'> August 11, 2010 at 1:38 PM
8. 10:58 Rx'd with Joe's "Flex cut off"! ;-) Spent the final minute getting my last pull-up....gassed.
   
   I'm off to Chicago for Biz and Minnepolis for guys weekend.
   
   B
9. Addi Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100811.html?showComment=1281553523501#c7826914821575744550'> August 11, 2010 at 2:05 PM
10. Mark Sisson is hosting a 30-day Primal Challenge in September. Lots of little contests and giveaways. Thought I'd pass it along..
    
    http://www.marksdailyapple.com/the-2010-primal-challenge-is-coming/
11. Gdawg Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100811.html?showComment=1281558574093#c6387587569694712561'> August 11, 2010 at 3:29 PM
12. congrats to the finalists! impressive pics!
13. Unknown Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100811.html?showComment=1281558778331#c7416461381244502776'> August 11, 2010 at 3:32 PM
14. Olympic Max... I've just been feeling off lately
    
    Snatch - Only hit 209... but missed four along the way
    Clean and Jerk - 258... No Misses but my pull under the bar is still no timing right
    Front Squat - 6X2 (Unloaded)
    - Decided to use a mini bands double wrapped and worked up to a moderate double where there was no sticking point... Hit 115# + Bands
    
    Messed around with muscle ups... Trying to learn to either do them without false gripping or learning how to turn out with a false grip..
15. Pastor Justin Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100811.html?showComment=1281567770851#c4193210287594055751'> August 11, 2010 at 6:02 PM
16. Brain Fart!
    
    I was on my 32nd pullup when I realized that it wasn't 50 as RX'd!
    
    7:42 as RX'd + 2 : )
17. Chip Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100811.html?showComment=1281577730849#c6330046367314902095'> August 11, 2010 at 8:48 PM
18. 8:26, B, blue band
    I feel like an idiot doing pullups, its really frustrating.
19. Gdawg Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100811.html?showComment=1281577847151#c352588149233508352'> August 11, 2010 at 8:50 PM
20. jackie is a sneaky bitch, thought I could tackle her but i had 5 pullups left when time was called...too controlled on the thrusters and should've pushed them harder...next time i'll know better :-) the row felt good though, kept a 2:05 pace. good work 6:30!
    
    megan
21. BC Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100811.html?showComment=1281578135487#c2189041882851333928'> August 11, 2010 at 8:55 PM
22. 7:35 option B.
    
    FYI kids, the Fostersens' bachelor/bachelorette party is set for Sept 18. Save the date, more info to come. (hint - If you're going to become true dodgeballers, then you've got to learn the five d's of dodgeball: dodge, duck, dip, dive and dodge!)
23. Crystal Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100811.html?showComment=1281580445113#c7256925826889904051'> August 11, 2010 at 9:34 PM
24. 6:30 rocked tonight. 1st WOD i've done since last tuesday. had to take a mental and physical break. wasn't sure if this was a good one to come back to, but what WOD is! lol!
    
    i was going do option B, but with a little pushing from jimbo ended up going rx'd. row went better than i though, thrusters ok, and had 11 pullups left when time was called.
    
    finished 10:58. very satisfied with that.
25. Eric C Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100811.html?showComment=1281584056123#c6870372154958016554'> August 11, 2010 at 10:34 PM
26. Yah GDawg, she is a sneaky bitch! And Jimbo is a sneaky bastard. 'just pick up the bar and do 10 thrusters then u can rest' after dragging my carcass of the rower. Rep'd out 15 from there. SNEAKY GOOD.
    
    8:33 rx'd
    
    Nice job Nick and Tovar. You guys smoked it!
    Good job the rest of the 6:30PM ers. Thanks for letting me visit! GREAT GROUP!
27. Tovar Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100811.html?showComment=1281585042300#c4698571027741837199'> August 11, 2010 at 10:50 PM
28. Keep your head up Chip. You'll have those stinkin pullups figured out in no time. And I think it's safe to say that most of us at CFO are a little idiotic.... after all we continue to come back every week for more crossfit pain don't we. :)
29. Addi Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100811.html?showComment=1281606627392#c4469105152301557282'> August 12, 2010 at 4:50 AM
30. Several points:
    
    1) Chip - Few things make you feel more idiotic than learning kipping pullups. When you get them, though, you'll feel like a genius.
    
    2) Speaking of feeling like an idiot, I practiced the butterfly kip after strength class. Thanks, Justin, for the tips! Definitely got a lot closer.
    
    3) Jimbo = evil genius
    
    4) BC - Party is on the official Kahrs Puppy Pals calendar, against my better judgment. (But when has that ever stopped me? For instance, when I admitted in a public forum to owning and using a Puppy Pals calendar... )