Thursday 110414

Ricky Frausto Filed Under:

WOD
Rest Day (or not)

Stacey Dobbe shows us how to squat properly. The four points of performance we look for in determining a rock solid squat are:

1. Weight evenly distributed over the entire foot - check
2. Knees pushed out and tracking inline with the toes - check
3. Crease of hip passing below the top of the knee - check
and the toughest for most people,
4. Maintain the natural curve in the lumbar spine at correct depth - check.

Great work Stacey and glad to have you as a part of CFO.

16 Responses to "Thursday 110414"

1. Greg MO Says: http://crossfitomaha.blogspot.com/2011/04/thursday-110414.html?showComment=1302749037614#c11145512329852506'> April 13, 2011 at 9:43 PM
2. Haha! My girl Stacie has made the blog...Now your official girl!!....Your welcome :)
3. Greg MO Says: http://crossfitomaha.blogspot.com/2011/04/thursday-110414.html?showComment=1302749115726#c9127985313007192597'> April 13, 2011 at 9:45 PM
4. Who taught you that perfect squat I wonder???...
5. Stacey Rose Says: http://crossfitomaha.blogspot.com/2011/04/thursday-110414.html?showComment=1302752129792#c7821327947913637670'> April 13, 2011 at 10:35 PM
6. Greg Mo!! Yup - you got me going on it! Can never thank you enough - it's changed my life. I love it here at Crossfit! I will be SO SAD to move to Lincoln in July!
7. paul Says: http://crossfitomaha.blogspot.com/2011/04/thursday-110414.html?showComment=1302784167823#c6429982116055065340'> April 14, 2011 at 7:29 AM
8. just got my ass kicked by 11.4. I felt so good going into it, but those OHS owned me. finished 60 burpees in about 5 min (too long, really, but i was trying not to burn out) and then got 24 OHS. Grand total: 84 reps.
   
   Tried to do a muscle-up about 20s after time ran out, and i didn't quite make it.
   
   I wanted more, but at least I don't feel like I was just too lazy to do better. the strength just isn't there yet for OHS at that weight when I'm already tired.
9. Mark Says: http://crossfitomaha.blogspot.com/2011/04/thursday-110414.html?showComment=1302790260730#c4772917718125579719'> April 14, 2011 at 9:11 AM
10. Kind of played around today. I worked on muscle ups, probably did about 10 and had about the same number of misses. I also did some box jump dumbbell squat cleans. I did 5 reps at each weight from 25# to 50# in each hand. Finished off with 3 rounds of 10 GHD situps and 10 hip extensions.
    
    Nice work Paul! That workout was a doozie!
11. GregP Says: http://crossfitomaha.blogspot.com/2011/04/thursday-110414.html?showComment=1302792203491#c3501431681437331781'> April 14, 2011 at 9:43 AM
12. I did Tuesdays and only got to #98 on the press. I got 92 box jumps at 30" for a total of 180.
13. jakeH Says: http://crossfitomaha.blogspot.com/2011/04/thursday-110414.html?showComment=1302807810584#c3740258364850628108'> April 14, 2011 at 2:03 PM
14. did 11.4 with Zach R. Finished burpees with 6+ mins left. OHS sets of 15, 10, 5 with 2+ min left. Tried a couple of MUs, but my bicep was screaming.
    
    90 reps Rx'd.
    
    After counting for Zach I tried MUs again and hit 2 in a row and my arm doesn't hurt. Guess I'm doing this again on Sat.
15. Addi Says: http://crossfitomaha.blogspot.com/2011/04/thursday-110414.html?showComment=1302808659936#c5593773736563317877'> April 14, 2011 at 2:17 PM
16. CONGRATULATIONS ON YOUR FIRST MUSCLE-UP, KAT!!!
17. ZachR Says: http://crossfitomaha.blogspot.com/2011/04/thursday-110414.html?showComment=1302809722414#c96730576032219702'> April 14, 2011 at 2:35 PM
18. Attempted 11.4 today with Jake. Had not done OHS heavier than 88# since knee surgery but decided to go rx'd. Broke up OHS into 5 sets and finished them with about 2 minutes left. I got 6 muscle ups in the remaining time for a score of 96 reps.
19. Unknown Says: http://crossfitomaha.blogspot.com/2011/04/thursday-110414.html?showComment=1302812375258#c745900038753662558'> April 14, 2011 at 3:19 PM
20. Lift plus short met con... Maybe a double day
    
    Snatch Balance - heavy single
    *Hit 231
    
    Band resisted back squat
    (Best for 3 is 190) - Hit 196
    
    Regular grip muscle ups... Max Reps for 4 sets.. 5,5,4,4
    Weighted pull ups 5RM (33,44,55#)
    
    Tabata Mash Up
    Double unders
    Burpees
    * 4 RDS EA *
    40 40 38 38 and 10 10 9 9
21. Paula Says: http://crossfitomaha.blogspot.com/2011/04/thursday-110414.html?showComment=1302815772631#c6199084220764756367'> April 14, 2011 at 4:16 PM
22. Went in at 5am and worked on a few of the many weakness....pullups, double unders, and box jumps.
    I got 9 continuous DU's!! I was sooo excited! That is huge for me. I've been doing every other's for ever now. As for box jumps....I worked on continuous jumps on 3 red plates and pullups are getting there. I've been trying to work on them everyday after class.
    But of course had to stop a few times and cheer on Justin and Jeremy who were doing 11.4! Awesome job guys!!
23. hannah eileen Says: http://crossfitomaha.blogspot.com/2011/04/thursday-110414.html?showComment=1302816582283#c2901241062005688426'> April 14, 2011 at 4:29 PM
24. did "11.4" at noon today. I put it in quotes because I didn't go rx'd and it kicked my ass. Burpees were great; I finally had a reason to pace myself. OHS suck. I finished with 81 reps at 77#. (I realized when I was finishing burpees that I hadn't even asked what the scale was for MU. I just knew I wouldn't make it there. ha)
25. paul Says: http://crossfitomaha.blogspot.com/2011/04/thursday-110414.html?showComment=1302820865747#c4139210224412743519'> April 14, 2011 at 5:41 PM
26. Nice work, everyone! I'm green with envy of those of you who made it to muscle-ups.
27. Kat Says: http://crossfitomaha.blogspot.com/2011/04/thursday-110414.html?showComment=1302824392253#c6343143652863159326'> April 14, 2011 at 6:39 PM
28. Thanks addi! I was all pumped up tues nite at the games wod bc I got the 90 reps I was shootin for. now that I got a muscle up today it makes wanna do that damn wod again just to attempt a muscle up, I would be thrilled with even one!
29. Laura Says: http://crossfitomaha.blogspot.com/2011/04/thursday-110414.html?showComment=1302827045367#c5968266824008466080'> April 14, 2011 at 7:24 PM
30. I did 11.4 rx'd tonight and got 67 reps. I'm pretty excited about that! 90# OHS seemed very daunting. :)
31. JonD Says: http://crossfitomaha.blogspot.com/2011/04/thursday-110414.html?showComment=1302831388465#c7083545814431444664'> April 14, 2011 at 8:36 PM
32. Yesterday did a little metcon from Las Vegas CrossFit
    
    400m run
    30 sec Handstand holds
    15 DL at 98#
    15 GHD Sit ups
    3 rounds
    11:?? Not sure.
    
    Today did Second half of games workout.
    
    7 rounds
    30 sec swings (did 12 each round)
    1min row (250m row each round)
    30 sec hollow rock (15 each)
    
    Didnt have a clock so just did that. Rest Friday and doing it again saturday.
    
    Peace