Monday 101213

Ricky Frausto Filed Under:

WOD
For time:
1000 meter row
followed by,
4 rounds of:
7 Push Presses, 154#/110#
25 Air Squats

Post time to comments/Logwod.

The Concept2 Rower - Part One from Patrick Cummings on Vimeo.

13 Responses to "Monday 101213"

1. Hilg Says: http://crossfitomaha.blogspot.com/2010/12/monday-101213.html?showComment=1292249917065#c5298447271245565591'> December 13, 2010 at 8:18 AM
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3. Hilg Says: http://crossfitomaha.blogspot.com/2010/12/monday-101213.html?showComment=1292249953857#c2436655466633070351'> December 13, 2010 at 8:19 AM
4. 10:14 at 132#
   
   Don't feel like I've mastered the rowing at all......I think I understand the technique but am not executing...."knowing-doing gap".
   
   Great job 6amers!
5. Nick.M Says: http://crossfitomaha.blogspot.com/2010/12/monday-101213.html?showComment=1292253022000#c1475897723449885697'> December 13, 2010 at 9:10 AM
6. 10:55 rx'd. Actually felt the best I've ever felt rowing today. Kept more of a constant pace throughout.
   
   Good work 6AM!
7. BigD Says: http://crossfitomaha.blogspot.com/2010/12/monday-101213.html?showComment=1292260373259#c206573168019984613'> December 13, 2010 at 11:12 AM
8. 14:10 at 132#. Felt good on the row. Went down-hill from there. Have to do better next time...
9. paul Says: http://crossfitomaha.blogspot.com/2010/12/monday-101213.html?showComment=1292260600427#c4804860346762817968'> December 13, 2010 at 11:16 AM
10. Awesome but brutal one at 7. and AMRAP of cleans, TGUs, and strict pullups. Props to those of you who did 2-pood TGUs. Not this guy.
11. Allison H :) Says: http://crossfitomaha.blogspot.com/2010/12/monday-101213.html?showComment=1292270617299#c1648530370368434472'> December 13, 2010 at 2:03 PM
12. @ noon did 11:40 with 53# - moving slow and feeling slow... only a few more weeks of this (I hope!!).
13. Shane Says: http://crossfitomaha.blogspot.com/2010/12/monday-101213.html?showComment=1292273673184#c3268918099344782403'> December 13, 2010 at 2:54 PM
14. 11:17 @ 132. Fun one. Also, 5 o' clock in the morning is....early.
15. Addi Says: http://crossfitomaha.blogspot.com/2010/12/monday-101213.html?showComment=1292283262374#c5562639433711563658'> December 13, 2010 at 5:34 PM
16. Games WOD - 4 rds + 2 TGU.
    
    I had to sub 16 power cleans for the 10 squat cleans. The right hip was not a fan of standing up out of the squat. More reps + more power = a lot less breath to spare. I need to get my hamstring situation in order, because this is going to get old fast.
    
    TGUs were heavy as hell, but warmed up toward the end.
17. Unknown Says: http://crossfitomaha.blogspot.com/2010/12/monday-101213.html?showComment=1292284194002#c5529615243373731888'> December 13, 2010 at 5:49 PM
18. Off Day... Mess Around on the rings... never realized how much I was actually missing in terms of ROM
    ...
    
    Practiced External Rotation Finish On the Dip...
    Holding my false grip while turning in and out on the bottom
    Keeping rings tight on the transition from pull to dip...
    Probably did about 20-30 total reps...
    
    Back at it tomorrow
19. Iron Nerd Says: http://crossfitomaha.blogspot.com/2010/12/monday-101213.html?showComment=1292288587767#c4695313240378181709'> December 13, 2010 at 7:03 PM
20. 10:32 @ 110# Pretty disappointed (in retrospect) with that choice of weight. I definitely could (and should) have gone 132#. That being said, felt good to go fast.
21. Kelli Says: http://crossfitomaha.blogspot.com/2010/12/monday-101213.html?showComment=1292295906436#c8380186620190285191'> December 13, 2010 at 9:05 PM
22. Finally made it in! 10:42 53# push press.
23. Mark Says: http://crossfitomaha.blogspot.com/2010/12/monday-101213.html?showComment=1292296525197#c3509428937200174251'> December 13, 2010 at 9:15 PM
24. 10:37 Rx'd. Super tough on the legs.
25. Stacie Says: http://crossfitomaha.blogspot.com/2010/12/monday-101213.html?showComment=1292299561347#c5940940022895409378'> December 13, 2010 at 10:06 PM
26. 10:22 rdx - Holy heavy & holy legs