Tuesday 110621

Ricky Frausto Filed Under:

WOD
For time:
20 Shoulder to Overhead, 186#/126#
40 Burpees w/ Lateral Jump Over Bar

Shoulder to overhead is from the ground (no rack). Scale weights as necessary.

Post time to comments/Logwod.


Push Jerk Technique

20 Responses to "Tuesday 110621"

1. BigD Says: http://crossfitomaha.blogspot.com/2011/06/tuesday-110621.html?showComment=1308656668236#c6914194304127191112'> June 21, 2011 at 6:44 AM
2. Quick and painful! 7:15 w/164#.
   Cranked out the first 10 reps of overhead, then made the mistake of putting the weight down. REst of the reps were 1 or 2 at a time. Brutal stuff!
3. BC Says: http://crossfitomaha.blogspot.com/2011/06/tuesday-110621.html?showComment=1308660030998#c5442422420266633036'> June 21, 2011 at 7:40 AM
4. I hear ya Dave, picking the bar up sucks a$$. 7:33 @ 142#. Another rough one but I really enjoyed it. Great work 6am!
5. Mark Says: http://crossfitomaha.blogspot.com/2011/06/tuesday-110621.html?showComment=1308661130760#c2032694115118250469'> June 21, 2011 at 7:58 AM
6. 7:34 Rx'd. My goal rep scheme was 6-6-5-3. That quickly turned in to 6-5-4-3-2. Good and heavy this morning, just the way I like it!
7. Shelley Says: http://crossfitomaha.blogspot.com/2011/06/tuesday-110621.html?showComment=1308662733885#c4309937317880123720'> June 21, 2011 at 8:25 AM
8. 5:15 Rx'd
   
   My goal was to go unbroken, but I missed my 13th rep when I failed to lock it out. I dropped the bar and then dropped once more after my 17th rep. The first 10 felt really good, but they got much harder after that.
   
   Great work 6 am.!!
9. Paula Says: http://crossfitomaha.blogspot.com/2011/06/tuesday-110621.html?showComment=1308664072505#c881325360148599'> June 21, 2011 at 8:47 AM
10. 5:26 - with 99#. Did 10 in a row then 5,3,2. It got heavy quick. At first I thought I went way too light, but glad I stuck with 99#.
    
    It was good to be back after a week off with hip issues, still limited but what I love about crossfit...you can always modify or substitute if needed.
    
    WOW, Ricky taught 5am this morning...what a surprise! It was good to see you.
    
    Great job 5am!!!
11. Jess Says: http://crossfitomaha.blogspot.com/2011/06/tuesday-110621.html?showComment=1308668965855#c2605231359544046469'> June 21, 2011 at 10:09 AM
12. I DNF this morning so needless to say not happy with my performance. I had 9 burpees to go. I struggled with 77# shoulder to overhead a lot more than I anticipated. Tomorrow is a new day.
    
    Great job 6am
    
    JChrist
13. Addi Says: http://crossfitomaha.blogspot.com/2011/06/tuesday-110621.html?showComment=1308679938766#c8024391746755519292'> June 21, 2011 at 1:12 PM
14. 5:13 rx'd
    
    The plan was to go 10-5-5, but ended up with 10-4-3-3. Burpees went faster than I expected. My hamstrings were still pissed as hell, but at least it was over relatively quickly.
15. Anonymous Says: http://crossfitomaha.blogspot.com/2011/06/tuesday-110621.html?showComment=1308686107539#c2087282983034448699'> June 21, 2011 at 2:55 PM
16. 4:19 @ 142 :( should of used a slightly heavier weight, but this is all still pretty new to me....
    
    really enjoy this noon class. thanks for all the help joe!
    
    still waiting on that gallon challenge jon!
17. jakeH Says: http://crossfitomaha.blogspot.com/2011/06/tuesday-110621.html?showComment=1308687997540#c2158363877571498654'> June 21, 2011 at 3:26 PM
18. 5:32 rx'd
    
    Reps went 11, 5, 4. Missed 2 jerks. Burpees were a relief after heavy jerks. Its been a while since I put heavy weight over head and it showed in my form.
    
    Nice work today Jon. killed it.
19. john Says: http://crossfitomaha.blogspot.com/2011/06/tuesday-110621.html?showComment=1308688842214#c7167678692863572292'> June 21, 2011 at 3:40 PM
20. Another week of travel - this time to San Diego which gives me the opportunity to try out Crossfit Invictus. Another cool gym staffed with great coaches and members.
    
    Here was their WOD:
    
    Four sets of:
    
    Deadlift x 4-6 reps @ 2111 [went with 275lbs]
    Rest 20 seconds
    Tall Box Jumps x 4-6 reps @ 15X1
    Rest 3 minutes
    
    and then:
    
    Three rounds for time of: 15 Pull-Ups 25 Kettlebell Swings Run 400 Meters. Finished at 13:52
21. Eric C Says: http://crossfitomaha.blogspot.com/2011/06/tuesday-110621.html?showComment=1308689207857#c3636242497483518134'> June 21, 2011 at 3:46 PM
22. 7:27 rx'd.
    
    This was pretty heavy for me. 7,3,3,3,2,2 Then it took about 3 mins to grind out the burpees.
23. paul Says: http://crossfitomaha.blogspot.com/2011/06/tuesday-110621.html?showComment=1308689668498#c5528502590335956950'> June 21, 2011 at 3:54 PM
24. man, whenever i leave town i miss AWESOME stuff.
    
    yesterday I did 21-15-9 OHS (95) and pullups. The pullups might as well have been ring pullups, because the squat rack damn near tipped over whenever i kipped.
    
    today i did DB bench press 5-5-5, worked up to 60# (had way more in the tank). then 3 rds:
    
    10 DL (185)
    10 strict DB presses (30#)
    10 lunges (30#)
    
    wasn't timing these to the second, but i'd say yesterday took about 13 and today just over 4. i'm trying to just go as hard as I can and not think about the clock.
25. JonD Says: http://crossfitomaha.blogspot.com/2011/06/tuesday-110621.html?showComment=1308689874067#c1171502427899054931'> June 21, 2011 at 3:57 PM
26. Having fun working out with the beasts at noon lately!
    
    3:25 Rx'd
    
    16-4 on S2OH
    Burpees were rough, my quads were dead!
    
    Gallon challenge may have to wait for a hot day!
27. BC Says: http://crossfitomaha.blogspot.com/2011/06/tuesday-110621.html?showComment=1308693108104#c4180725210249312568'> June 21, 2011 at 4:51 PM
28. Holy hell Jon Day! You really are my hero.
29. Anonymous Says: http://crossfitomaha.blogspot.com/2011/06/tuesday-110621.html?showComment=1308696466309#c6763489008282892042'> June 21, 2011 at 5:47 PM
30. Jon was aiming to beat kyles time! Unreal. Its got to be that file! I knew I should of kept it!
    
    Hot day is fine with me as long as Im there! It expires in a week..... Thursday is looking real good! Haha.
31. Hira Says: http://crossfitomaha.blogspot.com/2011/06/tuesday-110621.html?showComment=1308707765663#c8487549772236233546'> June 21, 2011 at 8:56 PM
32. 7:53 with #77, missed 3 jerks which sucked. Burps were slow but unbroken.
33. Stacie Says: http://crossfitomaha.blogspot.com/2011/06/tuesday-110621.html?showComment=1308708029100#c8939956898026690635'> June 21, 2011 at 9:00 PM
34. 4:14 rxd
35. Addi Says: http://crossfitomaha.blogspot.com/2011/06/tuesday-110621.html?showComment=1308714671291#c5242094320824906219'> June 21, 2011 at 10:51 PM
36. Animals.
37. Laura Says: http://crossfitomaha.blogspot.com/2011/06/tuesday-110621.html?showComment=1308752204717#c6958450712956741391'> June 22, 2011 at 9:16 AM
38. 7:00 @ 87#
    S2OH: 10,5,5
    Burpees: unbroken
    
    I wanted to do 99# but since I have been having back issues this week I didn't want to push it. Next time!
39. JennG Says: http://crossfitomaha.blogspot.com/2011/06/tuesday-110621.html?showComment=1308891348155#c1930012878882740164'> June 23, 2011 at 11:55 PM
40. Spending the week in Kearney so did the following wod at Crossfit308.
    
    10-9-8-7-6-5-4-3-2-1 reps of:
    *Power cleans - 95#
    *Pull-ups
    
    15:37