Thursday 110519

Ricky Frausto Filed Under:

WOD
Rest Day


First peek at the Home Depot Center

9 Responses to "Thursday 110519"

1. Mark Says: http://crossfitomaha.blogspot.com/2011/05/thursday-110519.html?showComment=1305814060945#c3943709358612224811'> May 19, 2011 at 9:07 AM
2. Made up yesterday's deadlift: pulled 345# but with less than good form. The weight still isn't too much for me to pick up but keeping my back flat is nearly impossible for me at these heavy weights.
   
   Also did some benching and did 3x5 at 208#. Afterwards Josh and I played around with some water filled kegs... that was definitely interesting.
3. Natalie Says: http://crossfitomaha.blogspot.com/2011/05/thursday-110519.html?showComment=1305815970878#c3178153917583490442'> May 19, 2011 at 9:39 AM
4. Worked on my OHS. Thanks for the practice and coaching Amanda, I appreciate it!
5. Anonymous Says: http://crossfitomaha.blogspot.com/2011/05/thursday-110519.html?showComment=1305823760906#c463890495750683382'> May 19, 2011 at 11:49 AM
6. Clean Thruster - PR for 1 is 225# lately...
   154, 185, 209, 224X 2 out of 3 (Damn, missed the middle 1)
   
   Clean Pulls 3X1 (265, 275, 285)
   
   Front Squat - Trying for 5 More lbs
   135, 225, 245, 260, 270 (Missed)
   
   70# Swing Ladder (Used our makeshift KB's)
   3-6-9-12-15-12-9-6-3 (75 Total)
   * Put the KB down for a few secs after the completion of the rep for that rd
   - 4:05
   IMMEDIATELY AFTERWARD...
   3 Sets of Max Rep HSPU's
   8,6,6 (About 1 Min between attempts)
   
   Rowing and GH Sit Ups
7. Addi Says: http://crossfitomaha.blogspot.com/2011/05/thursday-110519.html?showComment=1305834948422#c8061899142978292520'> May 19, 2011 at 2:55 PM
8. Did tabata thrusters @ 63#
   9-8-7-7-?-7-8-8
   Forgot to keep track the 5th round - probably 6 or 7.
   These were appropriately miserable.
   
   Played around with some mobility, some overhead walks, and tire flips. Good times.
9. Allison H :) Says: http://crossfitomaha.blogspot.com/2011/05/thursday-110519.html?showComment=1305836646592#c1180808365389974212'> May 19, 2011 at 3:24 PM
10. did my deadlift 1x5 @ 174# which is 10 lbs more than last time I do believe.
    
    then did 500m row, 30 sit ups, 400m, 30 sit ups, 200m, 30 sit ups.
    then it was 1pm and time to bounce out.
11. Allison H :) Says: http://crossfitomaha.blogspot.com/2011/05/thursday-110519.html?showComment=1305836864536#c2997435207457781205'> May 19, 2011 at 3:27 PM
12. actually it was 20# more than last time. :)
    I'm still a lightweight but getting better :)
13. JonD Says: http://crossfitomaha.blogspot.com/2011/05/thursday-110519.html?showComment=1305836990420#c889368186553659991'> May 19, 2011 at 3:29 PM
14. Weakness Work:
    500m Row
    20 Wall Balls
    10 Burpees
    3 rounds
    "unbroken"
    followed immediately by 400m Run.
    12:45ish
    
    Must do all reps without stopping! Must push myself to fail next time!
15. Paula Says: http://crossfitomaha.blogspot.com/2011/05/thursday-110519.html?showComment=1305843187157#c7085867654302409850'> May 19, 2011 at 5:13 PM
16. The Regional Workouts are out....3 days, 6 workouts. Some of look kinda nasty! CFO will kill'em!!!
    Check them out!
17. Anonymous Says: http://crossfitomaha.blogspot.com/2011/05/thursday-110519.html?showComment=1305850475986#c1759450699940924811'> May 19, 2011 at 7:14 PM
18. 315 DL X 45 reps ---- Ouch
    
    Have to give some of these a try within the next few days and figure out a strategy... Damn all my weaknesses came up... Good thing I've been working them... Hope it pays off...