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Tuesday110208

Ricky Frausto Filed Under:
WOD
"Nasty Girls"
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 132#/99#

Post time to comments/Logwod.


The first of many summit clips.
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Reminder that there is a pull up seminar this weekend. The plan is to look at each participant's technique and try and improve efficiency. We'll go over scaling properly, how to program for yourself to slowly get off bands, and even cover the butterfly technique. It'll be a great time.

The cost is $50 and runs from 12-2PM. There are 6 remaining spots. Sign up on MindBody today.

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21 Responses to "Tuesday110208"

  1. paul Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297172939414#c6497025766083056037'> February 8, 2011 at 7:48 AM
  2. 13:09 rx'ed (32s PR)

    the dread Clements beat me by about 2 minutes. he was going so fast on MU that i thought he was scaling reps.

    great work by a HUGE 6am class!
  3. Jess Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297173626734#c6878278015481870842'> February 8, 2011 at 8:00 AM
  4. 18:43 using 63# for hang power cleans and blue band for PUs and dips off a box

    This one wore on me mentally. Thanks to everyone for cheering me on at the end. It helped A LOT.

    Great job 6am peeps.

    JChrist
  5. Mark Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297175382472#c4743130244069981355'> February 8, 2011 at 8:29 AM
  6. 16:34 scaled. Muscle-ups have been giving me a lot of trouble lately and I was only able to get 2. Then I failed 4 times in a row and decided to switch. Finshed the first round with 10 pull-ups and 10 strict ring dips. Second round I tried muscle ups again and failed so I did 14 and 14. Third round I did 7 band assisted muscle ups.

    Nice work and a huge 6AM this morning!
  7. Eric C Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297178838207#c3972639495069369518'> February 8, 2011 at 9:27 AM
  8. 11:47 Rx'd

    Nice to see a muscle up WOD again!

    It's actually easier (and waaay faster) to do 3-4 in a row without dropping than to drop and try for one at a time.

    So, 'yes' Paul, I did 7 MU's each round. I did them fast as I could because I knew you would crush the air squats.

    Great effort morning monsters!
  9. Jess Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297182209662#c400788099801427858'> February 8, 2011 at 10:23 AM
  10. I also wanted to thank Ricky for addressing the issue of people putting away their equipment before everyone is finished with the WOD. Not only does it suck being one of the last to finish (I was one of those people today) but when you have people putting their stuff away, it makes it even harder to swallow. So, fellow athletes please be courteous to one another. Thanks again Ricky for enforcing our rules.

    JChrist
  11. Pastor Justin Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297186166796#c661191117905917007'> February 8, 2011 at 11:29 AM
  12. Joe,
    Bob barker wants his microphone back.
  13. Nick.M Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297186177294#c2789639819682784876'> February 8, 2011 at 11:29 AM
  14. 17:34
    132#, Subbed pullups/dips for muscle ups. Used a green band for pullups. Blue band on dips
  15. GregP Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297187163099#c8143139462586149467'> February 8, 2011 at 11:46 AM
  16. 15:30 #110 and assisted MU.

    I really liked the assisted MU that Ricky had us do. The transition is probably the hardest part and by doing them that way I was able to get in some good practice. One of these days!

    Huge showing at 6AM, GREAT job everyone!!
  17. Unknown Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297190067913#c6560969064898393301'> February 8, 2011 at 12:34 PM
  18. I am going to sound a lot like Jess! Thank you for everyone that cheered me on, you all gave me that extra push! This one was Nasty for me :( 18:27 with green bands, 53#, 14 pu/ 14 box dips.

    Make today Fabulous!
  19. BC Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297192513945#c1723229996514209123'> February 8, 2011 at 1:15 PM
  20. 13:51 w/ 132# HPC & assisted muscle ups. Wanted to finish under 15 so pretty pleased with my performance. Again, I'm not trying to be like the big dogs, just a better version of myself-good stuff Ricky.
  21. JonD Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297195207402#c6555287782616140319'> February 8, 2011 at 2:00 PM
  22. Yesterday

    50 box jumps
    5 rope climbs
    50 kb swings 1.5
    50 sit ups
    50 db hpc 40#
    750m row
    50 back ext.
    15:01

    Today
    FRAN!
    4:11! Huge PR for me I have not done this in about a year, and it was around 5:45. I hate thrusters!

    Todays WOD looks fun so come in and get better people!
  23. Addi Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297196137564#c3988354606063933833'> February 8, 2011 at 2:15 PM
  24. Front squat 1RM = 168 (not 179 like I thought before I remembered I had the women's bar) Still a small PR, I think (or at least a match), but not nearly as good as I thought.

    CFFB WOD = 6 @ 77#, 6 @ 87#, 5 @ 92#
    That last round I was confused for 1-3, and that ate up some time. Also, I was just beat.

    Nasty Girls = 11:32 rx'd
    First time for this one - if it weren't for those damned air squats, it might be one of my favorites. MUs felt good today - got a couple doubles - and I love love love hang power cleans.

    Also, I officially live at the gym - I napped on the floor between workouts rather than leave for an hour. Please excuse the drool puddles.

    Congrats on the PR, JonDay!
  25. Nate Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297198369683#c5937881057311875158'> February 8, 2011 at 2:52 PM
  26. This was a fun nasty little girl. I tried to string my MU's together and started small, stringed 2 together till 4 then stringed the last 3 together, was able to do this through out the wod.
    9:22rxd.
    Great job today noon.
    Addi, i think i added some sweat to your drool puddle you lazy bum... haha.
  27. Allison H :) Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297198642572#c2651608445560757320'> February 8, 2011 at 2:57 PM
  28. scaled:
    50 air sqauts
    14 strict pullups (i used blue band 2rds, then blue+red)
    14 box dips
    10 hang power cleans (i used 77#)

    D. N. F. - completed 2 rds, 50 squats, and 6 pull ups

    OUCH!
  29. Nate Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297200830469#c3666463419085351618'> February 8, 2011 at 3:33 PM
  30. http://www.independent.ie/sport/rugby/confusion-reigns-for-athletes-in-war-on-drugs-2429313.html

    interesting article on supplements and sinus and flu medication.
  31. Addi Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297204812337#c1084832685372311453'> February 8, 2011 at 4:40 PM
  32. Ledesma = 6 rds, 3 HSPU

    HSPU on DB and kipping.. started with 2 abmats under the head and slowly worked down to the skinny end of one abmat. There were some pretty monster kips, but I was just happy to be getting anything. These are tough for me.

    Toes through rings are too much fun.
  33. Anonymous Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297213297684#c9158481013264319329'> February 8, 2011 at 7:01 PM
  34. I finished this one (14:54) and the only thing that got me through it was the song Nasty Girls. I am showing my age but damn Prince and his hit making ability...
    Check it out youngsters!
    http://www.youtube.com/watch?v=bfLZfyphg0M&feature=related
  35. JennG Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297216924222#c6437321549151101424'> February 8, 2011 at 8:02 PM
  36. 13:36
    77#
    7 pullups - kipping with blue/red up and negatives down ?? (I can't explain this nearly as well as Jon)
    14 box dips
  37. Pastor Justin Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297222148318#c680673066266527357'> February 8, 2011 at 9:29 PM
  38. 12:44 rx'd
  39. Stacie Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297223166186#c2653832295956834473'> February 8, 2011 at 9:46 PM
  40. Front Squat 1RM- 228
    3x1 @ 90% - 209

    FB WOD - 7 @ 77, 7 @ 79 & 7 @ 79

    Nasty Girls - 8:57 rxd

    Ledesma - 6 rds + 4 hspu w/ 50#DB and my sweater to save my head.
  41. Tovar Says: http://crossfitomaha.blogspot.com/2011/02/tuesday110208.html?showComment=1297223479747#c1563040743201105021'> February 8, 2011 at 9:51 PM
  42. This morning worked on front squats. Ended up with 272lbs. Then did a muscle clean and push press wod from the cf football site.

    Did nasty girls at 6:30 class. Finished in 7:08.

    Did "ledesma" from the main site at 7:30. 9 rounds + 1 hspu. (6" deep hspu)
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