Saturday 101211

Ricky Frausto Filed Under:

WOD
3 rounds for time of:
Walking Lunges, 40 yards
Sprint, 80 yards
12 Two-Handed DB Hang Power Snatches

Post time to comments/Logwod.













Warming up for the ensuing pain.

8 Responses to "Saturday 101211"

1. Nate Says: http://crossfitomaha.blogspot.com/2010/12/saturday-101211.html?showComment=1292038130370#c5219554807476745740'> December 10, 2010 at 9:28 PM
2. I as well posted a flyer with in the vicinity of Stacie's. It asks if anyone is willing to donate their services to KVC for the opportunity to be auctioned off with all proceeds going to the everyday hero program (http://www.everydayhero.org/). For those of you not familiar with KVC, it is Nebraska's new privatized Child Protective services under the states new reform. These funds will help provide children with on going health care, school needs and so forth. Anything will be appreciated, Thank you for your time.
3. Mark Says: http://crossfitomaha.blogspot.com/2010/12/saturday-101211.html?showComment=1292086693231#c2039478741956080647'> December 11, 2010 at 10:58 AM
4. First day back after a 10 day hiatus... vacation then feeling a little under the weather.
   
   Used 35# DBs and finished in 6:06. Probably could have went heavier but I didn't want to kill myself after not coming for so long.
5. Anonymous Says: http://crossfitomaha.blogspot.com/2010/12/saturday-101211.html?showComment=1292106096370#c407410215554006317'> December 11, 2010 at 4:21 PM
6. Yeah definitely need better grip endurance :(
   
   Clean Technique Work - 1st Position, Mid-Thigh, Floor... All Power Catches
   50-70%
   
   Front Squat 5X5 - 5RM best right now is 245...
   154, 198, 231, 251X4 (Took my last rep for granted), Pissed me off so I tried it again with a better focus and hit it so 6# PR
   
   Little Lynne Variation
   ** Wanted to test my pull up abilities mainly so I did things backward
   Max Rep Pull Ups (All Butterfly)
   Max Rep Standing Press (135, 110, 88#)
   3 ROUNDS
   1st - 45 and 8 (Just couldnt hang on anymore... Should have been over 50 at least... I know something else to work on so it'll get better)
   2nd - 30 and 11
   3rd - 25 and 13
   100 Total Pull Ups and Just 32 Total Presses
7. Hilg Says: http://crossfitomaha.blogspot.com/2010/12/saturday-101211.html?showComment=1292118818103#c7527120578754062311'> December 11, 2010 at 7:53 PM
8. Hey, where's all the posts? Cmon people!
   
   Anyway, I'm with Mark, could have gone heavier.
   
   5:41 at 30lb but felt good.
   
   Good times,
   
   B
9. Hilg Says: http://crossfitomaha.blogspot.com/2010/12/saturday-101211.html?showComment=1292118818619#c8260677066408759728'> December 11, 2010 at 7:53 PM
10. This comment has been removed by the author.
11. Anonymous Says: http://crossfitomaha.blogspot.com/2010/12/saturday-101211.html?showComment=1292189898859#c7529240914481780974'> December 12, 2010 at 3:38 PM
12. SUNDAY WOD... Shitty... Just didnt feel it but doesnt hurt to push through and do it anyway..
    
    Filthy 50
    50 Box Jumps
    50 Jumping Pull Ups (Set right below wrists)
    50 Swings (1 PD)
    50 Walking Lunges
    50 K2E
    50 Push Press (45#)
    50 Back Extensions
    50 Wall Ball
    50 Burpees
    50 DU's
    -- 18 mins flat...
    ** k2e and Wall Ball got me... Broke them up too much... Burpees were straight through but just slow and 50 DU's unbroken
13. Addi Says: http://crossfitomaha.blogspot.com/2010/12/saturday-101211.html?showComment=1292194519522#c4993007514831679127'> December 12, 2010 at 4:55 PM
14. Ricky, can we get a link to the games prep WODs on the blog? I have it bookmarked at home, but when I check it elsewhere, it's a pain to find. As much as I enjoy digging through your twitter posts every day... :)
15. Addi Says: http://crossfitomaha.blogspot.com/2010/12/saturday-101211.html?showComment=1292195865233#c25428955598946592'> December 12, 2010 at 5:17 PM
16. Also, with games training just starting and a looming nutrition challenge, thought some might enjoy this:
    
    http://robbwolf.com/2010/12/11/your-body-is-a-system/
    
    This is pretty spot-on. We have a decent system set up at home, but there's definitely room for improvement, especially now that training (boo) and food (yay!) volume are going up for me.