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Saturday 110115

Ricky Frausto Filed Under:
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

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10 Responses to "Saturday 110115"

  1. JonD Says:
  2. yesterday did "doublen" helen.
    75 dus
    21 kb 1.5
    12 pull ups
    8:38

    Today worked out with the carlsson sisters, we did power clean Elizabeth.
    21-15-9
    power clean 154
    ring dips
    5:58

    feels good to be back
  3. paul Says:
  4. I did the shuttle-ball slam WOD.
    1:20, 1:23, 1:21. Pretty happy with that split.

    Nice to see new faces at 9am. Good work, everyone!
  5. Shelley Says:
  6. Did 10:00 open gym:

    Got strict HSPU's for the first time!! 3 or 4 sets of 2 and a couple singles. Pullups on rings felt good (did 3 sets of 5) and 5 sets of 12 on box jumps were ok. I still need to work on these.

    I also got 6 strict pullups (failed on 7)which is more than I've ever gotten before.
  7. Kelli Says:
  8. Like Jon said - did Elizabeth as a power clean. Used 109 and a cream band for dips. Finished in 15:11.
  9. VanBeek Performance Says:
  10. Little Bit of Everything Today...

    Tried my full clean 2RM again from last week... did 251 for 2 out of 3 last week..
    154, 198, 218 - Warm Ups 2,1's
    228, 243, 251.5 :)... Again 2 out of 3 freaking reps... Dammit! It was a half pound heavier though... haha

    Front Squat - 10RM - Just curious if I could get 225 for it
    135, 185 for 5's as a build up...
    225# for 9 reps! Of course I had to miss the LAST ONE!

    Took a workout off of OPT's blog from about a week ago...
    10 Mins.. 2 Muscle Ups Every Min... **Just some practice... I think I was right... I was over gripping and causing the position to slip under load and moving my grip up to the base of my palm instead of the top of my wrist did the trick... 20 Muscle Ups total with no misses or problems at all**
    IMMEDIATELY AFTER...
    Scaled Up HSPU's... 1 Rep Every 30 secs for 8 Mins (16 Total Reps)
    - I chose to try a 6 inch deficient which I hit 8 strict singles then had to move to a 4 inch deficient for a few more then had to kip the last 6
    IMMEDIATELY AFTER....
    3 Strict L Pull Ups (Chest to Bar)
    5 GH Sit Ups
    ** Steady Pace for 6 Mins **
    - 7 1/2 ROUNDS Total
    FINALLY...
    Tabata Treadmill Running (4 Mins)
    ** Set @ 15 degrees and 8 mph the whole time - 8 ROUNDS... This one got tough FAST!
  11. Addi Says:
  12. Worked on strict HSPU and butterfly pullups with Shelley and Reba. Got a few sets of two HSPUs and a set of three. Played a little with depth - got one from the wooden 3 lb. plates and one (really slow and difficult) from the 45 lb iron plates. Big day!

    Butterfly pullups are slowly getting more consistent. Shoulders were too tired by the time I got to them to make much progress.
  13. hannah eileen Says:
  14. sucky sucky sucky. that workout this morning destroyed my arms after the last two days! did the shuttle run/ball slam wod finished at: 1:36, 1:36, 1:38.
  15. paul Says:
  16. Congrats on the strict HSPU, Shelley!

    And Hannah, those times aren't bad, and the fact that you kept them within 2 seconds of each other is awesome!
  17. Mike Says:
  18. That old man in the pic is looking good!
  19. VanBeek Performance Says:
  20. SUNDAY WORKOUT...

    Decided I want to put some clean/snatch technical work before my main workout...

    Tall Snatch - Bar to yellows for doubles (5 Sets)

    Band Resisted Back Squat - 3RM (Best is 181# with mini bands double wrapped)
    135, 155 - Warm Ups
    165, 175, 186 - 3's (5# PR)

    Wanted something heavier and with a little short rest for multiple rounds....
    2 Clean Thrusters (199#)
    100m Row Sprint
    ** 75 sec clock **
    8 RDS
    ... Hit Doubles for the first 4 RDS then could only hit 1 thruster the last 4 :(... Row Sprints all under 19 secs... Should have just done bodyweight (186#) on the thruster instead... Oh well, lesson for next time... Ended up being about 30-40 secs rest between rounds

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