Monday 101220

Ricky Frausto Filed Under:

UPDATE: The wristbands are in. Those of you that have pre-ordered, your accounts will be charged immediately and your wristbands can be picked up asap. If you would like to buy a wristband, the cost is $5. Thanks.

There will be no 7AM workouts this week. Those of you participating in competition prep are asked to join back in with regular classes (don't forget to sign up or cancel). We will resume 7Am on Monday, December 27th.

WOD
For time:
40 Wall Balls, 20#/14#
10 Kettle Bell Swings, 1.5/1 pood
30 Wall Balls
20 Kettle Bell Swings
20 Wall Balls
30 Kettle Bell Swings
10 Wall Balls
40 Kettle Bell Swings

Post time to comments/Logwod.


CrossFit Women

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We should be receiving our white wristbands early this week for those of you that pre-ordered or for those of you that wish to buy one before Christmas. They are $5 each. I will send out an email along with updating to this blog when we get them in hand.

15 Responses to "Monday 101220"

1. Shelley Says: http://crossfitomaha.blogspot.com/2010/12/monday-101220.html?showComment=1292851757713#c2425085028774989985'> December 20, 2010 at 7:29 AM
2. 10:27 Rx'd. It was good to be back at 6:00 a.m. 2nd round of wall balls was the worst as was the last round of swings.
3. GregP Says: http://crossfitomaha.blogspot.com/2010/12/monday-101220.html?showComment=1292853672877#c2617514739867674297'> December 20, 2010 at 8:01 AM
4. Big group this morning! 13:36 Rxd I was hoping for around 12, but grip was failing on last set of KB swings.
   
   Great Job 6am !
5. BigD Says: http://crossfitomaha.blogspot.com/2010/12/monday-101220.html?showComment=1292854376521#c6750439075867733037'> December 20, 2010 at 8:12 AM
6. 13:09 RX'd at 5 am today. Probably would've gone better if I could breath. Ouch!
7. BigD Says: http://crossfitomaha.blogspot.com/2010/12/monday-101220.html?showComment=1292855401867#c8218942982390168174'> December 20, 2010 at 8:30 AM
8. BTW, cool seeing some CFO representation on that video!
9. Stacie Says: http://crossfitomaha.blogspot.com/2010/12/monday-101220.html?showComment=1292865375035#c3790350391813767500'> December 20, 2010 at 11:16 AM
10. It’s that time of year again for those of you looking for something to do on New Years...
    
    3rd Annual New Year’s Eve Bash being held this year @ Dante’s on 168th and Center in the Shops at Legacy Plaza
    
    FREE FOOD, BEER & CHAMPAIGNE – 9:30 PM – 2:00 AM
    
    $40 tickets - Live DJ - Dress to Impress and be ready to dance your ass off!
    
    Call, text or message myself or Dustin Tovar if you want in.
    
    Our friends throw this party and the last 2 years CFO has had a wonderful showing. It's always been an awesome time so grab your friends and don't miss out!!
11. Greg MO Says: http://crossfitomaha.blogspot.com/2010/12/monday-101220.html?showComment=1292872750612#c7279525795491372649'> December 20, 2010 at 1:19 PM
12. Nice to see all my 6am peeps this morning!
    
    8:39 rxd
13. Hilg Says: http://crossfitomaha.blogspot.com/2010/12/monday-101220.html?showComment=1292873733050#c5182182684300439889'> December 20, 2010 at 1:35 PM
14. Joined the Nooners today....
    
    14:11 Rx'd Definately feeling the results of the season or, should I say, my weakness for the season!
    
    Great to see Jake Peterson back at CFO for the Holiday break! Good to have you here, Jake!
    
    B
15. Allison H :) Says: http://crossfitomaha.blogspot.com/2010/12/monday-101220.html?showComment=1292874616556#c7331830806989403312'> December 20, 2010 at 1:50 PM
16. DNF - had 26 KBS left
    super scaled with 12# WB throws to bottom red line
    used the trainer pood
17. paul Says: http://crossfitomaha.blogspot.com/2010/12/monday-101220.html?showComment=1292876689508#c2129460786277777987'> December 20, 2010 at 2:24 PM
18. Today I did 21-15-9
    DL (225)
    wall ball
    ring dips
    
    took me about 13:30. ring dips were slow today, and doing all sets of DL and WB unbroken also really took it out of me.
19. Unknown Says: http://crossfitomaha.blogspot.com/2010/12/monday-101220.html?showComment=1292878879925#c5303605296253964905'> December 20, 2010 at 3:01 PM
20. 1st Wod... Lift plus a little running
    
    Full Clean... 3RM - BEST SO FAR 239#
    - hyper weight room bars have the death grip so it took a toll on my hands
    135, 185, 225, 246! - 6# PR and pretty sure thats the first time I've ever done that much for 3 ever
    
    Standing Press - Put this one as a weak lift so making an effort on it each week along with the usual PP/PJ/SJ
    3X6 - 75, 105, 121 - Left a little there for next week
    
    High Volume Hamstring Movement
    - GH Raises 3X15
    SS w/
    Heavy Standing Ab Movement
    - Cable Crunches 3X10
    
    Messed around with the free motion treadmill in hyper to see how it compared to regular running... pretty tough..Tried a few 90 sec, 60 sec and 30 sec sprints with 30-60 secs between for about 10 mins...
21. Kat Says: http://crossfitomaha.blogspot.com/2010/12/monday-101220.html?showComment=1292879268265#c7560624598654049332'> December 20, 2010 at 3:07 PM
22. 11:04rx'd. I hate wall balls but they weren't the problem today....the 30 to the 40 kb swings killed me. I had to break them up in sets of 10. I was tryin to beat shelley the beasts time of 1027....next time shelley! Great job nooners!
23. Unknown Says: http://crossfitomaha.blogspot.com/2010/12/monday-101220.html?showComment=1292882785671#c8102200278531522421'> December 20, 2010 at 4:06 PM
24. 90 mins later....
    
    50 strict chin ups... 5:29 last year in April... Havent tried it since..
    10,5,5, then 2's up to 35 then singles with a quick drop off the bar
    ** 4:29 **
25. Eric C Says: http://crossfitomaha.blogspot.com/2010/12/monday-101220.html?showComment=1292884460260#c8795195265941286305'> December 20, 2010 at 4:34 PM
26. 6 am rocked a full house today. This one was a back breaker for me. 12:50 with a failed lumbar spine on last round of swings. Had to rest a couple extra minutes to get done. Greg Mo had a good tip about using gluts and hamstring at the bottom of the swing to save the back...too bad it was after I was done.
    
    Good job 6 am!
27. Iron Nerd Says: http://crossfitomaha.blogspot.com/2010/12/monday-101220.html?showComment=1292898050392#c5991146384573100710'> December 20, 2010 at 8:20 PM
28. 14:09 prescribed. I'm happy with this actually, I just wanted to finish in time. Thanks to the whole 5:30 team for keeping me going.
29. Stacie Says: http://crossfitomaha.blogspot.com/2010/12/monday-101220.html?showComment=1292899644975#c6607349457716722523'> December 20, 2010 at 8:47 PM
30. 9:18 rxd