Friday 110826

Ricky Frausto Filed Under:

WOD
AMRAP in 20 minutes of:
400 meter run
15 Wall Balls, 20#/14#

Post completed runs to comments/Logwod.

Today's MWOD - Two minutes each side, each leg - DO IT.

You guys know Chad Barthel? He coaches a youth hockey team and implemented some burpee rules that dealt with forgetting equipment. Well, yesterday, he forgot his running shoes and the kids called him out. That meant 50 burpees for Chad. Awesome stuff Chad. Keep up the great work.

9 Responses to "Friday 110826"

1. paul Says: http://crossfitomaha.blogspot.com/2011/08/friday-110826.html?showComment=1314365204337#c6369200173750315387'> August 26, 2011 at 8:26 AM
2. brutal WODs lately! I love it! I need a rest day, though, so I'm not doing this one.
3. Mark Says: http://crossfitomaha.blogspot.com/2011/08/friday-110826.html?showComment=1314366002281#c4864595555724839539'> August 26, 2011 at 8:40 AM
4. Running is my biggest nemesis, I always come away from running WODs hurting from my shins to my feet. So today I focused all my energy on trying to run with correct form.
   
   I focused on a tight core (very tough to do), pulling with my hamstrings to keep the wheel motion and relaxing my feet when landing. I noticed a couple days ago that I tend to be really tense in the foot and ankle when landing and I think that could be a big culprit in my shin pain. Today I tried to be relaxed and I did 7 - 400 meter runs with very little pain at all. A win in my book!
   
   The next hurdle is to keep running with good form but start to push harder and harder.
   
   Tough WOD this morning but I was impressed with everyone keeping a pretty good pace for the whole 20 minutes. 7 full rounds Rx'd for me today.
5. Jess Says: http://crossfitomaha.blogspot.com/2011/08/friday-110826.html?showComment=1314371774571#c7090046384108079644'> August 26, 2011 at 10:16 AM
6. 6 Rds doing ball slams (16# ball) instead of wall balls. I knew my running was going to be very slow so I tried to focus on keeping a steady pace and not resting.
   
   And yes Eric, some days I do feel like I am carrying around a kettle bell. I think next time we run, you should have to carry one or wear a weighted vest in order to level out the playing field a little. ;)
   
   Great job 6am!
   
   JChrist
7. JimmyG Says: http://crossfitomaha.blogspot.com/2011/08/friday-110826.html?showComment=1314383186432#c8393116272207502710'> August 26, 2011 at 1:26 PM
8. Friends, If you can't make it on Sunday, we're also having people over on Saturday night starting around 8:30 pm. You're all welcome to come over on Sat night, Sunday, or both. It's going to be like an Open House weekend.
   
   My Address is:
   
   1944 S 50th Ave
   Omaha NE, 68106
9. Eric C Says: http://crossfitomaha.blogspot.com/2011/08/friday-110826.html?showComment=1314384218533#c6337956451532192182'> August 26, 2011 at 1:43 PM
10. 7.5 Rounds
    Felt like marathon training.
    
    Jess, I don't have a uterus... and I'm glad. It would be gross to train like I have an fetus swimming around all up in there. I don't know how you women do it. Although it would the ultimate unknown and unknowable. Ha!
    
    I bet Jimmy G has a pullup bar in his living room.
11. Kristina Nash Says: http://crossfitomaha.blogspot.com/2011/08/friday-110826.html?showComment=1314385071028#c310611206373625883'> August 26, 2011 at 1:57 PM
12. 6.5 rounds for me.
    
    Running at 5 am is not my favorite thing to do, but some days ya just gotta get 'er done! I targeted the 9ft line on the wall balls today, which is a step up from my normal target, the words. I'd say I hit it 75% of the time.
    
    It's been a great week of workouts!
    
    Heading to Lincoln tomorrow for the Lincoln Mud Run. There is still time to sign up...who wants to join me?
13. Danny Says: http://crossfitomaha.blogspot.com/2011/08/friday-110826.html?showComment=1314386470398#c4049703333275026472'> August 26, 2011 at 2:21 PM
14. 7 rds + 400m
    
    I was shooting for 8 rds and think I could have made it if I pushed my run pace a little more. On the bright side I'm getting much better at wall balls.
15. jakeH Says: http://crossfitomaha.blogspot.com/2011/08/friday-110826.html?showComment=1314393882194#c4320912976596558236'> August 26, 2011 at 4:24 PM
16. 8 rnds + 200m + 4 WB
    
    Should have pushed the runs harder to get 9. Had about a minute left after round 8. Decent amount of running, but its a good thing. Nice work everybody who showed.
17. Addi Says: http://crossfitomaha.blogspot.com/2011/08/friday-110826.html?showComment=1314487766544#c914637130962730806'> August 27, 2011 at 6:29 PM
18. 1) good call on the tense foot, Mark. I have similar pain sometimes - going to start paying attention to that. :)
    
    2)Yes, Ricky, I know I should do this workout. If I haven't made it up by Thursday, I'll do it then.
    
    3)The pullup bar is in the basement, Eric. And there are rings.