Friday 110715

Ricky Frausto Filed Under:

WOD
Overhead Squat 1-1-1-1-1 reps
Front Squat 1-1-1-1-1 reps
Back Squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments/Logwod.

WOD Demo with Rob Orlando - video [wmv] [mov]
WOD Demo with Dave Leys - video [wmv] [mov]

When was the last time you've felt like this after a workout? Have you ever? What workout was it? Do you want to do it again or do you hope you never see it again?

Post answers to comments.

13 Responses to "Friday 110715"

1. paul Says: http://crossfitomaha.blogspot.com/2011/07/friday-110715.html?showComment=1310698745562#c5279558810982148442'> July 14, 2011 at 9:59 PM
2. Why do I always leave town during the best stuff?! If Saturday's WOD is heavy deadlifts and wall balls, I'll know it's a conspiracy.
3. BC Says: http://crossfitomaha.blogspot.com/2011/07/friday-110715.html?showComment=1310734538830#c7885934337577922630'> July 15, 2011 at 7:55 AM
4. Paul, maybe your splinter cell should start having its summer meetings here in Omaha so you wouldn't have to leave town all the damn time. Did you ever think of that, tough guy?!?
   
   At any rate, good stuff today, and overall I'm mostly pleased with my results. 132# on OHS, missed my last rep @ 142 because the bar got a little too far in front of me and I had to dump it, so disappointed with that because I know I could've gotten it. 220# on the FS, which may be a PR (for some reason I'm having a hard time finding my last 1RM for FS). And 250# on BS, missed 264 on my last rep but 250 was the target I had in mind so I can't get too disappointed with that.
   
   Jon Day and Amanda, excellent job keeping class running smoothly this morning. This was a lot of work to get done in not a lot of time and you nailed it, you guys rock!
5. Mark Says: http://crossfitomaha.blogspot.com/2011/07/friday-110715.html?showComment=1310735929609#c3380324056913462981'> July 15, 2011 at 8:18 AM
6. OHS: 132, 154, 174, 198, 208 fail
   FS: 198, 208, 220, 230, 242 fail
   BS: 242, 252, 264, 274, 284 fail
   
   Somehow I was able to fail on the last rep of each movement. I should have had the overhead squat but I started coming up on the ball of my right foot and I tried to fix that in the middle of standing up. Front squat = WEAK! and 284 is my PR for back squat so I am not to disappointed I missed that today.
   
   This was a non stop strength day and props to Jon and Amanda for getting everyone through their reps by 7:02!
7. BigD Says: http://crossfitomaha.blogspot.com/2011/07/friday-110715.html?showComment=1310736694468#c4545549911947823478'> July 15, 2011 at 8:31 AM
8. Fast-paced strength day at 5AM.
   Finished w/154 on OHS, 230 on front squats, and 308 on BS (think I put 298 on the board, but after recaculating on the way home, two reds and a green came to 308).
   Shoulders, knees and quads were all sore prior to the workout, so was happy I made it through.
   Good working with you this morning Gary!
9. JonD Says: http://crossfitomaha.blogspot.com/2011/07/friday-110715.html?showComment=1310742370819#c6052063309063391984'> July 15, 2011 at 10:06 AM
10. Im not sure who Gary is Dave but I think Garret appreciates your shout out! :)
    
    I did the main site workout today, still need to work on my high rep stuff.
    
    Front Squat 1-10-1-20-1-30
    269-220-264-198(15)-264-132ish
    
    132ish means I did 25 my chest was caving in and I dropped it and then told myself pick the f'in thing up and did 5 more. I got to keep pushing through those walls. This was tougher than I imagined. Great work 5am and 6am.
    
    We got the A/C on so the heat will be controlled. Hopefully people can make it to the USAW competition at MAC this weekend. It will be great to see the best in action.
11. BigD Says: http://crossfitomaha.blogspot.com/2011/07/friday-110715.html?showComment=1310743133153#c6065897709995403342'> July 15, 2011 at 10:18 AM
12. Garret, that's what I meant! The mind is always the first thing to go...
13. Jess Says: http://crossfitomaha.blogspot.com/2011/07/friday-110715.html?showComment=1310751205781#c7468568377324388148'> July 15, 2011 at 12:33 PM
14. OHS: 77#
    FS: 87# (should have went heavier)
    BS: 117#
    
    Awesome job Natalie and little Frank!
    
    JChrist
15. Allison H :) Says: http://crossfitomaha.blogspot.com/2011/07/friday-110715.html?showComment=1310755044706#c2583067416302679669'> July 15, 2011 at 1:37 PM
16. OHS ~ 87#, 10 # pr, felt good and ready to put more on next time.
    
    FS ~ 132#
    
    BS ~ 153#
    
    fun times.
    abby and ellen you both did awesome today! we had a great buddy system going on!!!
17. Unknown Says: http://crossfitomaha.blogspot.com/2011/07/friday-110715.html?showComment=1310763118862#c1403670936140874951'> July 15, 2011 at 3:51 PM
18. Great day!
    
    OH - 203 (pr)
    Fr - 250 (pr)
    Bk - 294 (not a pr) failed at 308#
    
    This was a ton of fun and I was glad to get over a 200# OH squat. Felt really strong there and definitely could have kept going.
    
    Now I need to hit a 200# snatch!
19. ZachR Says: http://crossfitomaha.blogspot.com/2011/07/friday-110715.html?showComment=1310772680979#c392786091275158560'> July 15, 2011 at 6:31 PM
20. OHS: 132,142,154,164,174
    FS: 179,184,189,198,203
    BS: 208,220,230,242,250
    
    Felt great today!
21. JennG Says: http://crossfitomaha.blogspot.com/2011/07/friday-110715.html?showComment=1310776371121#c8095383706688314507'> July 15, 2011 at 7:32 PM
22. Never EVER thought I would say I really enjoyed a squat day, but it was a good day...for two reasons:
    #1 - Jimmy didn't come over, even once, and knock me over due to shin angle.
    #2 - I got a 21# PR on back squat. What??? I know! Don't understand it, but I'll take it.
    Things felt really solid, and I know I could have gone more.
    
    OH: 82#
    FS: 131#
    BS: 168#
    
    Great job Kayla, Tara and Crystal! And thanks a ton to Addi for all the help. You. are. awesome!
23. Kayla Says: http://crossfitomaha.blogspot.com/2011/07/friday-110715.html?showComment=1310777228336#c8216697913341385174'> July 15, 2011 at 7:47 PM
24. I really enjoyed this one, but still need to work on my OHS. I'm still not feeling the difference in my shoulder position :(. But with every negative I find a positive and my front squat felt awesome, I guess you could say it was a PR(haven't attempted anything more than 95#).
    
    OHS: 82# (Damnit Allison, I was trying to keep up with you :))
    FS: 131#
    BS: 158#
    
    Awesome job Jenn G, Tara and Crystal and of course the Games ladies!
25. Shelley Says: http://crossfitomaha.blogspot.com/2011/07/friday-110715.html?showComment=1310778474376#c6206046538668555107'> July 15, 2011 at 8:07 PM
26. Congrats on all the PR's!!
    
    Huge increase Jenn and Kayla which is awesome to see!!
    
    OHS: 109,121,131,141,146 (4# PR from March '11)
    
    FS: 154,169,184,198,213 (ties PR from Dec '10, but this felt light and should have gone heavier.)
    
    BS: 218,228,235,245 (didn't have time to do 5th one, but I wouldn't have had a PR as BS is currently 267#, and I wouldn't have done more than 255# for the last rep.
    
    I liked this one, and even though OHS will never be on my list of favorites, these have gotten so much better. FS and BS I've always liked.