Mark
Says:
http://crossfitomaha.blogspot.com/2011/04/friday-110408.html?showComment=1302268612303#c5107456105114124161'>
April 8, 2011 at 8:16 AM
Wow! I am the first to comment on here. It is an honor!
9:38 Rx'd today. I spent the fix 6 round trying to keep up with Eric and then we had a nice little foot race on the last run. I'm pretty sure he edged me out by a hair but officially it was a tie!
BigD
Says:
http://crossfitomaha.blogspot.com/2011/04/friday-110408.html?showComment=1302268943322#c3278165322636718249'>
April 8, 2011 at 8:22 AM
15:49 RX'd. Frickin' running...
BC
Says:
http://crossfitomaha.blogspot.com/2011/04/friday-110408.html?showComment=1302272319148#c1078430631781871323'>
April 8, 2011 at 9:18 AM
11:13 rx'd. Nice job 6am! And great job Mark and Eric, way to push each other and sprint all the way to the end. Apparently I was going too slow to have anyone to compete against. "E" me.
GregP
Says:
http://crossfitomaha.blogspot.com/2011/04/friday-110408.html?showComment=1302272746617#c7926980517384818799'>
April 8, 2011 at 9:25 AM
10:48 not CTB. I can get high enough, not enough shoulder flexibiltiy right now to touch the bar.
Great Job 6 AM!
Natalie
Says:
http://crossfitomaha.blogspot.com/2011/04/friday-110408.html?showComment=1302272898980#c7051031251609532554'>
April 8, 2011 at 9:28 AM
Tough one this morning! 13:09 with 5 PU w/ bands. Wanted to give a shout out to the 6am ladies..Tara, Gina, Jillian and Jess--nice work ladies!
Jess
Says:
http://crossfitomaha.blogspot.com/2011/04/friday-110408.html?showComment=1302280622104#c6284809033382831710'>
April 8, 2011 at 11:37 AM
13:19 doing 5 kipping PUs instead. This one is a lung burner.
Great job 6am! And totally agree with Natalie, we ladies need to stick together. Our numbers are getting smaller at 6am.
JChrist
Addi
Says:
http://crossfitomaha.blogspot.com/2011/04/friday-110408.html?showComment=1302288159521#c2266299642741900913'>
April 8, 2011 at 1:42 PM
10:48 rx'd - tried to keep pullups as unbroken as possible (only 1st 2 rds, then usually 5/2 or 6/1) and to keep pushing on the runs. The lungs didn't get much of a break during the pullups, but I kept reminding myself at least it wasn't 400m...
Hilg
Says:
http://crossfitomaha.blogspot.com/2011/04/friday-110408.html?showComment=1302290588959#c980038716254525988'>
April 8, 2011 at 2:23 PM
11:33 RX'd Did better with the CTBs than I thought but had to do the last 2 rounds 1atatime.
Great job 6am....glad I didn't run into anybody! ;-)
Unknown
Says:
http://crossfitomaha.blogspot.com/2011/04/friday-110408.html?showComment=1302302810644#c1260955054948581648'>
April 8, 2011 at 5:46 PM
31 RDS on my second attempt at WOD 3.. 2 rd improvement Ready to get back to regular training tomorrow... Lift and todays wod tomorrow... Great work to Stacie and Reba today... 20 min amrap next?
ZachR
Says:
http://crossfitomaha.blogspot.com/2011/04/friday-110408.html?showComment=1302302923934#c7925903348089881395'>
April 8, 2011 at 5:48 PM
8:42 rx'd
It really helped not having a car parked in the last spot during those runs.
If it wasn't for Paul and Neil I wouldn't have pushed as hard for most of that WOD. Afterward I thought I was going to be sick.
hannah eileen
Says:
http://crossfitomaha.blogspot.com/2011/04/friday-110408.html?showComment=1302303294366#c9207151880864275166'>
April 8, 2011 at 5:54 PM
WOOHOO! I didn't break up any pullups! That was the best they have ever felt. AND I didn't hate the running. It was a big day.
10:47 (with plain ole kipping pullups)
Thanks, Jen A, for pushing me!
paul
Says:
http://crossfitomaha.blogspot.com/2011/04/friday-110408.html?showComment=1302308341700#c6121847571336235148'>
April 8, 2011 at 7:19 PM
This was awesome. It REALLY helped to have ZachR and Neil doing this so I could try to keep up with them. I thought I might edge Neil out by a second or two, but apparently he is a REALLY fast sprinter.
8:53 rx'ed.
great work, 4:30!
Danielle Ostronic
Says:
http://crossfitomaha.blogspot.com/2011/04/friday-110408.html?showComment=1302361018879#c4626056994365579223'>
April 9, 2011 at 9:56 AM
11:02 rx'd I agree with Zach, nobody should park in the last couple of spots on days when we run :) Had to break up pull-ups but I am ok with that.
paul
Says:
http://crossfitomaha.blogspot.com/2011/04/friday-110408.html?showComment=1302362218603#c7379135304570816979'>
April 9, 2011 at 10:16 AM
let myself rest too much, but it was hard not to considering that i couldn't breathe after the 2nd round.
BC
Says:
http://crossfitomaha.blogspot.com/2011/04/friday-110408.html?showComment=1302363230882#c876537607910853179'>
April 9, 2011 at 10:33 AM
As Paul said I took another crack @ 11.3 & doubled my score from Wed, 11 full rounds vs only 6.5 previously. Had a good strategy that worked really well, plus I had no missed attempts which made a world of difference. Big thanks to Paul, Pete & Joe H pushing me.
Shelley
Says:
http://crossfitomaha.blogspot.com/2011/04/friday-110408.html?showComment=1302371575676#c4225029959987827658'>
April 9, 2011 at 12:52 PM
I did 11.3 over this morning and improved from 30 rounds to 33 so I am stoked!! I shot for 15 in the first 2 minutes (was in the middle of 15th rep at 2 min mark) and then still went at a good pace and then picked it up again for last minute. I did all thrusters again which helped a lot.
Congrats on all the PR's today!
Unknown
Says:
http://crossfitomaha.blogspot.com/2011/04/friday-110408.html?showComment=1302381271468#c1046211845138374527'>
April 9, 2011 at 3:34 PM
Shelley... BEAST!! Nice Work
Just strength and weakness gymnastic work today... Double metcon day tomorrow
Snatch - 2RM - Just More than last week... Worked technical things for a long time beforehand 165, 180, 190, 200X1 - Almost would have been a 1# PR for 2
DL - 5/3/1 - 3X3 (231, 265, 300X10) - Best my DL has felt in a while.. puts my rep max back over 400...
Gymnastics Weakness - 10 sets on a 1 min clock - Handstand Push Ups 5,5,5,5,5,4,4,4,4,4
DB Row 2X10 (55#) Hollow Rocks 2X30 secs
BigD
Says:
http://crossfitomaha.blogspot.com/2011/04/friday-110408.html?showComment=1302396844895#c5236873498163794785'>
April 9, 2011 at 7:54 PM
Took another crack at 11.3 today. Went from 8 rounds on Wednesday to 14 today. Remembered how to do squat cleans. Nice seeing a whole ton of folks kickin' ass today!
Unknown
Says:
http://crossfitomaha.blogspot.com/2011/04/friday-110408.html?showComment=1302463922432#c4454676271598517590'>
April 10, 2011 at 2:32 PM
SUNDAY WORKOUT
Press - 1RM - Best lately is 165 in Feb - 88, 110, 135, 155, 170
Friday WOD - 200m Run *Had to create a makeshift 200m run with 1/4 of it inside the building then down the hill and back 7 CTB Pull Ups 7 ROUNDS - 6:58 (Messed up twice on PUs) REST 3 MINS Burpee - Full MB Clean - Wall Ball * Max Reps in 60 secs, REST 30 secs - 3 RDS - Hit 10 reps on all 3
Laura
Says:
http://crossfitomaha.blogspot.com/2011/04/friday-110408.html?showComment=1302478250146#c5061120452323006774'>
April 10, 2011 at 6:30 PM
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
9:38 Rx'd today. I spent the fix 6 round trying to keep up with Eric and then we had a nice little foot race on the last run. I'm pretty sure he edged me out by a hair but officially it was a tie!
Great Job 6 AM!
Great job 6am! And totally agree with Natalie, we ladies need to stick together. Our numbers are getting smaller at 6am.
JChrist
Great job 6am....glad I didn't run into anybody! ;-)
Ready to get back to regular training tomorrow... Lift and todays wod tomorrow... Great work to Stacie and Reba today... 20 min amrap next?
It really helped not having a car parked in the last spot during those runs.
If it wasn't for Paul and Neil I wouldn't have pushed as hard for most of that WOD. Afterward I thought I was going to be sick.
10:47 (with plain ole kipping pullups)
Thanks, Jen A, for pushing me!
8:53 rx'ed.
great work, 4:30!
3rds
30 OHS (74#)
20 KB swings (1.5pd)
10 double-pushup burpees
14:15
let myself rest too much, but it was hard not to considering that i couldn't breathe after the 2nd round.
I shot for 15 in the first 2 minutes (was in the middle of 15th rep at 2 min mark) and then still went at a good pace and then picked it up again for last minute. I did all thrusters again which helped a lot.
Congrats on all the PR's today!
Just strength and weakness gymnastic work today... Double metcon day tomorrow
Snatch - 2RM - Just More than last week... Worked technical things for a long time beforehand
165, 180, 190, 200X1 - Almost would have been a 1# PR for 2
DL - 5/3/1 - 3X3 (231, 265, 300X10)
- Best my DL has felt in a while.. puts my rep max back over 400...
Gymnastics Weakness - 10 sets on a 1 min clock - Handstand Push Ups
5,5,5,5,5,4,4,4,4,4
DB Row 2X10 (55#)
Hollow Rocks 2X30 secs
Press - 1RM - Best lately is 165 in Feb - 88, 110, 135, 155, 170
Friday WOD -
200m Run
*Had to create a makeshift 200m run with 1/4 of it inside the building then down the hill and back
7 CTB Pull Ups
7 ROUNDS - 6:58 (Messed up twice on PUs)
REST 3 MINS
Burpee - Full MB Clean - Wall Ball
* Max Reps in 60 secs, REST 30 secs
- 3 RDS - Hit 10 reps on all 3