A little reminder that the much anticipated Performance Summit is this Saturday. You do not want to miss this. In addition to the info we'll be providing on how to get the most out of CrossFit, whether that is weight loss, body composition changes, strength gain, etc., there will be food.
If you haven't already signed up online, please do so quickly before space runs out (8 spots left).
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A lot is going on in and around the gym these days. For one, the new round of strength classes starts this week. We also have a pull up seminar on the 12th. The performance summit this Saturday. Stay tuned for more events as we love nothing more than hanging out with all of you and providing more and more opportunities.
WOD
Mock Competition at 10AM. It's going to be fun. Workouts will be released upon arriving. For those attending the 9AM class, your workout will be released during class as well.
Anyone from the 9am class wanting to get an extra workout or three at 10 am are more than welcome to. We should have enough room.
Post results to comments.
Speaking of the 2009 Rocky Mountain CrossFit Regional Competition, here is a pic of Steve Filips during WOD #3. What long ways this guy has come. We're glad he's on our team.
Anyone got any good stories on Steve they wanna share? Sorry Steve, ha.
If any of you are interested, Crystal and I will be holding a birthday party for our little Miss Teagan this Saturday at 1PM over at Sam & Louie's on 120th and Blondo. Please consider making an appearance as we love hanging out with you guys. No need to bring any gifts.
This short video of Jeff dead-lifting is very important for all of you to see. His mechanics are about 85% correct. We need him to be over 90%. How does he get there? From the frontal view, we can see there is dangerously significant space between the bar and his shins. As we move to a lateral view, you can see how this affects what otherwise would be pretty good pulls.
New Balance's Minimus in available for sale in March. These shoes have a 4mm drop (toe from heel) compared to the 3mm drop in Inov-8's. Optimally, we would like a shoe with a zero differential but at least a big name has jumped into the mix. It's a start.
Read this blog entry by my good friend BMack from CrossFit Endurance (which you should be following if you're a distance athlete) onSHOES.
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Here is the CFO Baseline Strength - Level 1 sheet for you to print off. These are the strength goals you should shoot for as the minimum. You should place all of your focus on trying to achieve these. Track every step along the way on these sheets. Something from these sheets should be addressed every day.
Warm-up: x5, x5, x3, x2. We pressed for 3x5 on December 21st. The goal, this time, is to be at least 2.5 to 5 pounds heavier for all three sets. We had 45 comments on that day, let's do it again, at least for posting your press results.
The gym is hosting a mock competition this Saturday starting at 10AM. It will consist of 3 workouts. These workouts will bleed into the 11'o clock hour. You do not have to stay for all three but you are welcome to. There will be no open gym, to accommodate those interested in competing. This event is open to anyone and everyone. Scaling is allowed and encouraged if you need it. Don't worry about class size. If you want to partake, get on the wait list. I will see what the interest is and add spots accordingly. It would be best to sign up immediately.
Have you visited the 11th CrossFit Skill yet? It's a site put together by the crew over at Fit2Fight. Here is their Libby outfit. Libby, you agree? What about the rest of CFO?
WOD
3 Rounds for Max Reps of:
Strokes on the Rower, 75 seconds
30 inch Box Jumps, 75 seconds
1.5/1 Pood Kettle Bell Wood Chops, 75 seconds
Rest 75 seconds
WOD
Set up before a clock, and every minute on the minute perform 5 Pull ups, 10 Push ups, and 15 Squats. Do this for 20 minutes. Can you get all 20 rounds?
If while finishing any round, a new minute starts, finish the round you are on but rest for the remainder of this new minute. When commencing the workout, your new rep scheme will be 4 pull ups, 8 push ups, and 12 air squats. Miss another minute and the reps drop to 3 pull ups, 6 push ups, and 9 air squats.
Warm-up: 5, 3, 3, 2. With the speed lifts (clean, jerk, snatch), max effort doesn't necessarily equate to favorable adaptations such as witnessed with the slow lifts (squat, dead-lift, press). With the slow lifts, focusing on max effort is of supreme importance whereas speed and, ultimately, technique are the goals you should strive for with the snatch and clean & jerk.
If you're feeling it, set a pr but you would do yourself as much good using weights that fall within 80-90%1RM and practicing speed and POWER and honing in your technique!
Tessa gets help from Jon during yesterday's dead-lifts.
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If you haven't visited our gym's Facebook Page lately, I've added a couple of cool, new features. In the tabs above the wall, you will see both Book Classes and Our Gym. Click on these tabs to see what you can now do from Facebook. Are features like this, legitimately, helpful or just nice perks?
Jess Christiansen is able to modify a recent workout due to a recently healed broken toe. Our staff is ready and willing to help keep you fit even if injuries are trying to keep you down. Let us know beforehand and we'll modify the workouts to accommodate any and every issue. Please don't stay away, we'll miss you too much.
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Don't forget to sign up for the upcoming barbell strength classes. Strength is of utmost importance. If you have the time, we'd love to have you. I guarantee you will think it is worth it.
Remember, if this is your first time taking the class, you may only register for Barbell 1, which is offered, this time around, only at 3PM. If you have taken Barbell 1 twice, you are eligible for Barbell 2, which is offered at 7:30PM. Click here to register for BB1 or here for BB2.
There are no additional charges for strength class.
Please remember to cancel your reservation if you aren't going to make it to class this morning. There are people on the waiting list and we would hate to tell them that you were the one who caused them to miss class. Text Ricky (315-8101) and/or email the gym at crossfitomaha@gmail.com as early as possible so that we can make the appropriate changes. Thank you so much for your cooperation.
WOD Three rounds, each for time of: 200 Yard Shuttle (25 yards x 8) 25 Ball Slams Rest While Other Heats Are Going
10AM is Open Gym time.
Post times from all three rounds to comments/Logwod.
Mike McDermott Sr. works a full swing.
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CFO Performance Summit - Saturday, February 5th from 10AM-1:15PM - REGISTER
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Pull up Seminar - Saturday, February 12th from 12PM-2PM (only 10 spots - $50) - REGISTER
We are proud to announce that on Saturday February 5th, we'll be hosting the first of many performance summits. The goal will be to provide you, as CrossFit Omaha clients, with knowledge, techniques, tips, tricks, and advice to optimize your fitness and health. With each summit, the topics may vary, but the primary aim will remain the same; provide you an opportunity to maximize your time spent here pursuing fitness. This summit will also serve as an opportunity for all to get together, have a great time, and enjoy some conversation and food with friends. Think of this as a way for you to become an active participant in your fitness and the direction of this gym.
The agenda for the 1st CFO Performance Summit will be as follows:
Here is one way to properly scale a pistol (one-legged squat). The key is to simulate the exact mechanics of the actual movement while applying assistance only in areas where needed.
We have been asked by CrossFit Northwest Tucson to help in commemorating the lives lost in Arizona's horrible assassination attempt this past week. They have created a workout in honor of Christina Taylor Greene who, at 9 years old, lost her dear life for no reason at all. May God be with her family and all the family and friends of those involved. Our prayers go out to the nation.
We are having classes today. OPS is having a snow day but only because of strong, blistering winds and blowing snow which interferes with students waiting for buses. We, on the other hand, will resume handing out a** kickings. Come get yours (and don't forget to sign up (or cancel)). Thanks.
Six attemps, 3 for the snatch and 3 for the clean and jerk. The movements are very similar save for the wider grip for snatch and narrower grip for clean, as well as the receiving position on the body for both lifts.
Watch the video as each attempt is also shown in slow motion from an advantageous view. Replay it many times, especially the clean, in slow motion, as you can learn much.
Our Weather Policy is that of Omaha Public Schools. The gym will not be open should OPS cancel classes. We reserve the right to make exceptions for evening classes should the roads and weather clear up.
Keep visiting the site for updates.
Thank you for understanding and sorry for any inconvenience.
About Saturday classes this weekend. There are currently 16 spots filled at 9am. If anyone wants to get in, I will open up 4 additional spots at 9am to be fair. Get on it quick though as they may go fast. I promise, if the demand remains high for Saturday classes, the available spots will go permanently. And a reminder, if you aren't coming, don't be that guy that doesn't cancel and keeps another member from coming in your place. Thanks.
WOD 2008 CrossFit Games WOD #1 5 rounds for time of: 5 Dead-lifts, 274#/187# 10 Burpees
Can't drop the last dead-lift or you have to re-do it.
ALERT: If you aren't going to come to a class, PLEASE, PLEASE, PLEASE, cancel (Text me and I'll cancel you if need be). At 6am, the classes are full enough now that at least one person every morning is wait-listed. When you cancel, that person gets notified by email that there is now room for them to attend. If you don't, they miss out on class and it may be the only time they can come. This goes the same for all classes, full or not. Thank you very much.
WOD Rest Day
On the way up. Foster's a stud.
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We are doing another mock competition this Saturday during 10AM's open gym class. It is still an open gym time to use as you wish but there will be 2 workouts written up (separated by about 10-15 minutes) for those that wish to mock compete. This mock competition is for anyone. Last time we had some non-competitors jump in and have a blast. We encourage you to come and workout at 10.
ALERT: If you aren't going to come to a class, PLEASE, PLEASE, PLEASE, cancel. At 6am, the classes are full enough now that at least one person every morning is wait-listed. When you cancel, that person gets notified by email that there is now room for them to attend. If you don't, they miss out on class and it may be the only time they can come. Thank you very much.
WOD 3 rounds for Max Reps: 2 minutes of Rowing (distance) 1 minute of Push Presses, 93#/63# 30 seconds of Box Jumps 30 seconds of Bear Crawl (distance) Rest 2 minutes
Sets across means that you're using a weight that isn't quite your 5RM but is close. It also means that you warmed up properly prior to the first set of 5. If you didn't, that first set was probably an additional warm-up set as noted by your ability to go up in weight for the second set.
CFO Squatting 101: A) Wrists are not extended or flexed while on the bar. They are so that the back of the hands and the forearms are in a straight line and the palm facing straight down toward your feet (not in front of your feet). This places the elbows high so that the bar does not slip down the back during reps. The bar should be placed on the back just below the traps, the muscles at the base of the neck. The middle of the foot should be shoulder width apart with the heels just inside shoulder width and toes just outside.
8938 L Street Omaha, Ne 68127 crossfitomaha@gmail.com
Coaches
Ricky Frausto Jr.
Level 2 CrossFit Coach
USA Weightlifting Club Coach
Basic Barbell Certified
Run/Endurance Certified
Nutrition Certified Ricky's Training Blog
ricky@crossfitomaha.net
Joe Westerlin
Level 2 CrossFit Coach
USA Weightlifting Club Coach
Basic Barbell Certified
Kids Certified
Gymnastics Certified
KettleBell Certified
joe.crossfitomaha@gmail.com
