Wednesday 110622

Ricky Frausto Filed Under:

WOD
Barbell Bulgarian Split Squats x 6 each leg x 4 sets

followed by,

"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit ups

For split squats, use a 20 inch box and make sure crease of hip passes below the top of the knee for each rep to count. Do a few weighted warm-up sets at 3 reps each leg prior to first work set.

Post weights used and new Annie time to comments/Logwod.

Compare to 101117.

Look who's coming back...... Nick Patrick. Fitters beware.

"Handstand Push-up Drills With Jeff Tucker" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

19 Responses to "Wednesday 110622"

1. Anonymous Says: http://crossfitomaha.blogspot.com/2011/06/wednesday-110622.html?showComment=1308711936972#c9171368966831270553'> June 21, 2011 at 10:05 PM
2. oh i haven't got my rope yet! don't suppose there is an extra one of those again faster ropes around the gym somewhere!?! .... :(
3. Addi Says: http://crossfitomaha.blogspot.com/2011/06/wednesday-110622.html?showComment=1308714533389#c6130398189178833014'> June 21, 2011 at 10:48 PM
4. About damn time, Nick.
5. Anonymous Says: http://crossfitomaha.blogspot.com/2011/06/wednesday-110622.html?showComment=1308748452472#c7818789747508164909'> June 22, 2011 at 8:14 AM
6. 5:32 rx according to JOE....
   
   Goal was under 5:30, but I messed up on DU's twice. I am going to get one of those rogue ropes and hopefully get under 5:30 next time. This is my favorite wod in the history of crossfit.
   
   Oh yeah, Jon, please don't dump on my parade by beating that by a minute or something!
7. Donohoe Says: http://crossfitomaha.blogspot.com/2011/06/wednesday-110622.html?showComment=1308751906202#c4757528110678233782'> June 22, 2011 at 9:11 AM
8. finished with 94 on squats and did the wod in 645 Mark and Eric way to kill it.
   Donohoe out....
9. Unknown Says: http://crossfitomaha.blogspot.com/2011/06/wednesday-110622.html?showComment=1308751974695#c3099744285106017388'> June 22, 2011 at 9:12 AM
10. @ Addi- No doubt! Long overdue...
11. paul Says: http://crossfitomaha.blogspot.com/2011/06/wednesday-110622.html?showComment=1308752083048#c1450070181405458804'> June 22, 2011 at 9:14 AM
12. Hells yeah, Nick!
13. Eric C Says: http://crossfitomaha.blogspot.com/2011/06/wednesday-110622.html?showComment=1308752536002#c4774408907745749086'> June 22, 2011 at 9:22 AM
14. Nick, you getting tired of getting in fights at Globo Gym about squat depth? It'll be good to have you back!
    
    Bulgarian squats were interesting. 4 years ago I couldn't even do my body weight from a bad knee 1 year post surgery. Got up to 88 lbs today. No pain. Amazing! I credit that to 2 years of crossfitting. (and having perfect form on EVERYTHING) :)
    
    6:31 Annie
15. Unknown Says: http://crossfitomaha.blogspot.com/2011/06/wednesday-110622.html?showComment=1308753487776#c7529155769097082017'> June 22, 2011 at 9:38 AM
16. @Eric- I killed a guy at Blue Moon fitness over a treadmill. Apparently they frown upon that at their gym. #crossfit #hardtokill
    
    Ha Ha! See ya soon
17. BigD Says: http://crossfitomaha.blogspot.com/2011/06/wednesday-110622.html?showComment=1308755375826#c4195228853270839700'> June 22, 2011 at 10:09 AM
18. stayed at 64# on squats today as balance seems to be a concept by body forgot. Still got a good leg workout from those.
    6:58 on Annie. My first sub-7! Yay!
19. john Says: http://crossfitomaha.blogspot.com/2011/06/wednesday-110622.html?showComment=1308757611447#c9001866471523617948'> June 22, 2011 at 10:46 AM
20. I'm glad I'm TDY this week and missed my least favorite crossfit exercise......the double under.
    
    Anyways - Crossfit Invictus in San Diego is still inflicting great pain on my body.
    
    Three sets of:
    Strict DB Overhead Press x 6-8 reps @ 21X1
    Rest 90 seconds
    Side Plank x 45-60 seconds each side
    Rest 90 seconds;
    
    and then,
    
    Two sets for times of:
    Row 250 Meters
    25 Push-Ups with Hand Release
    15 Power Snatches (95/65 lbs.)
    15 Wall Ball Shots
    Rest 2 minutes
    
    I finished the latter part at 16:20ish. Power snatches winded me pretty good.
    
    JC
21. paul Says: http://crossfitomaha.blogspot.com/2011/06/wednesday-110622.html?showComment=1308760608368#c8182227670448498211'> June 22, 2011 at 11:36 AM
22. 10-8-6-4-2
    ring dips
    front squats (135)
    
    about 5 min.
    
    had big plans involving muscle-ups, but as it is I had to do this in the rain. managed strict ring dips for most of the first 2 rds. it never ceases to amaze me how winded I am after 10 FS at 135.
23. jakeH Says: http://crossfitomaha.blogspot.com/2011/06/wednesday-110622.html?showComment=1308768709894#c7844439697288024404'> June 22, 2011 at 1:51 PM
24. worked up to 98# on bulgarian split squats. Movement was much harder than anticipated. Guess I will be doing these more often.
    
    6:00 Rx'd for Annie. I believe this is a pr, but need to check log wod. Messed up twice on DUs, but tried to recover lost time with faster DUs.
    
    Good to see Nick Patrick back in action.
25. JonD Says: http://crossfitomaha.blogspot.com/2011/06/wednesday-110622.html?showComment=1308770553165#c6823027392423802713'> June 22, 2011 at 2:22 PM
26. Well pat you must move well on those sit ups because you got me today my friend!
    
    Worked up to #103 on split squats
    5:58 Rx'd Annie
    
    Hip flexors are going to be a bit sore!
    
    Looking forward to the rest day (mobility day)
    
    Good luck guys fun one to come do today!
27. Unknown Says: http://crossfitomaha.blogspot.com/2011/06/wednesday-110622.html?showComment=1308778897044#c6890439831355085001'> June 22, 2011 at 4:41 PM
28. Worked with Jake H today. Went up to 98#.
    
    9:08 on Annie. I guess i need to buy a rope...
    
    Great to be back
29. Allison H :) Says: http://crossfitomaha.blogspot.com/2011/06/wednesday-110622.html?showComment=1308785445003#c2722920459324758639'> June 22, 2011 at 6:30 PM
30. 48# squat things
    
    9:07 annie rx - lot of Dus in a row makes me :)
31. Anonymous Says: http://crossfitomaha.blogspot.com/2011/06/wednesday-110622.html?showComment=1308786077437#c2971431504927656320'> June 22, 2011 at 6:41 PM
32. Worked up to 77#
    
    6:08 rxd for Annie. Wanted to beat JonDay but no such luck. Someday I will beat him at SOMETHING...
    
    JenT
33. BC Says: http://crossfitomaha.blogspot.com/2011/06/wednesday-110622.html?showComment=1308795362595#c6998955493785207981'> June 22, 2011 at 9:16 PM
34. Leave it to the Communists to come up with the most masochistic stuff - Bulgarian split squats, kettle bells, Zercher squats...vodka. What's crazy is once I got the hang of these I actually kind of liked them, must be my eastern European heritage. Used 64# for all 4 sets, feel like I could've gone a little heavier but played it safe since I've never done these before. 7:53 Annie with the new sit up standard, almost :40 faster than the last time I did it (but over 1:30 slower than my pr). Nice work 6:30 and welcome Eric (not you E, you're still dead to me for leaving us stranded at the casino).
35. BC Says: http://crossfitomaha.blogspot.com/2011/06/wednesday-110622.html?showComment=1308796042215#c4361373979251436147'> June 22, 2011 at 9:27 PM
36. :40 slower than my pr, not 1:30, no clue where that came from (but still :40 faster than last time)
37. Jess Says: http://crossfitomaha.blogspot.com/2011/06/wednesday-110622.html?showComment=1308832438905#c251599628684391763'> June 23, 2011 at 7:33 AM
38. I used 10# DB for all 4 sets. I scaled Annie to option B which was 35-28-21-14-7 and finsihed in 6:42.
    
    Great job 6:30pm class
    
    JChrist