Thursday 110818

Ricky Frausto Filed Under:

WOD
Rest Day

Stacie's rope climb/clean and jerk workout

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The mini competition this weekend will be super fun and super inclusive. So inclusive that I have decided to try and make it a well rounded competition but where very little to no one will have to scale. At the most, the only movement I see someone having to scale is a pull up. If you do not have the pull up, you will then have to scale one of the workouts.

Other than this, it should be a competition where everyone can jump in and compete for the prizes. There will be a 1st, 2nd, and 3rd place gift certificate for both sexes to RokFit courtesy of Jason Greenwood, owner of RokFit.

Without further adieu... Here is your first workout:

Workout #1 and Scoring

13 Responses to "Thursday 110818"

1. tina Says: http://crossfitomaha.blogspot.com/2011/08/thursday-110818.html?showComment=1313676264112#c3193186110446815705'> August 18, 2011 at 9:04 AM
2. looking forward to it!
3. Anonymous Says: http://crossfitomaha.blogspot.com/2011/08/thursday-110818.html?showComment=1313679224380#c2722626203223368173'> August 18, 2011 at 9:53 AM
4. Root beer floats in tomorrows class!
5. Kayla Says: http://crossfitomaha.blogspot.com/2011/08/thursday-110818.html?showComment=1313692787366#c7166589094607027717'> August 18, 2011 at 1:39 PM
6. Worked on power clean technique today. Worked up to 109# (a PR by default) only because I had never tried the weight before.
   
   Did sets of 5(65#),5(77#),(83#,
   3(93#),2(104#),4(109#)
   
   Then did 4rds:
   Sprint (curb and back to Far North door)
   10 power cleans* (83#)
   *reps counted only if I landed flat footed and butt back*
7. Kayla Says: http://crossfitomaha.blogspot.com/2011/08/thursday-110818.html?showComment=1313693805816#c7963047661176988278'> August 18, 2011 at 1:56 PM
8. Thanks Jon Day for all the help today!
9. JonD Says: http://crossfitomaha.blogspot.com/2011/08/thursday-110818.html?showComment=1313694614714#c535541796375706102'> August 18, 2011 at 2:10 PM
10. Throwdown results.
    
    Box-5pts
    riser-5pts
    6 Reds-30pts
    
    Total 40 Pts
    
    Bodyweight 180
    Front Squat 240
    
    Total 60 pts
    
    Workout 4 rounds - 60pts
    plus box jump 5 pts
    squats 10 pts
    
    total 75pts
    
    Overall total 175 Points.
    
    I hope that is right Joe H!
11. Kristina Nash Says: http://crossfitomaha.blogspot.com/2011/08/thursday-110818.html?showComment=1313695490476#c4118794847165205433'> August 18, 2011 at 2:24 PM
12. Worked on my kipping pull-ups today. Thanks Amanda and Jon for all the help! I can successfully do one at a time...a good start.
    
    Also worked on toes to the bar and threw in some double unders.
    
    All in all a good rest day!
13. Addi Says: http://crossfitomaha.blogspot.com/2011/08/thursday-110818.html?showComment=1313700502168#c5597096555923043904'> August 18, 2011 at 3:48 PM
14. Tested out my wrist on a few things to see what I could do with it, and realized I have L-pullups! Don't know when that happened, but I was pretty pumped, so I did:
    
    5-4-3-2-1
    L-hang pullup
    box jump @ 24" + 4 reds
    
    5:13
    
    Took the pullups one at a time with more rest than I would have liked to try to keep the form as good as possible. Was tipping forward a little towards the end, but held it better than I expected. And I love tall box jumps like pmohs loves double-unders, so this was fun all around.
    
    Hopefully with another week or so of babying, I'll be functional enough to join the Thursday Throwdowns. I want to (try to) beat up on the boys.
15. Hira Says: http://crossfitomaha.blogspot.com/2011/08/thursday-110818.html?showComment=1313700672537#c2813137054336357132'> August 18, 2011 at 3:51 PM
16. Ah, this looks so much fun!!! Wish i was there to participate, good luck to everyone!!!
17. Eric C Says: http://crossfitomaha.blogspot.com/2011/08/thursday-110818.html?showComment=1313708500416#c5328006658061798317'> August 18, 2011 at 6:01 PM
18. Throwdown results.
    
    Box-5pts
    riser-5pts
    5 Reds-25pts
    Total 35 Pts
    
    Bodyweight 173
    Front Squat 208
    Total 35 pts
    
    Workout 5 rounds - 75
    plus box jump 5 pts
    total 80pts
    
    Overall total 150 Points.
    
    Thanks Jon D for the template!
    
    Nice to kick the clods (old farmer saying) with Zach J and Addi and Ricky after the workout.
19. ZachR Says: http://crossfitomaha.blogspot.com/2011/08/thursday-110818.html?showComment=1313709233848#c4380016730546453462'> August 18, 2011 at 6:13 PM
20. came in at 4:30 and did Saturday's mini competition WOD #1
    
    AMRAP in 6 minutes:
    15 Front Squats, 115#
    15 Box Jumps, 24"
    15 Bumper Plate Slam, 44#
    15 Deadlifts, 115#
    15 OH Walking Lunge, 44#
    
    So as not to ruin it for all those competing on Saturday I will wait until then to post my score.
21. paul Says: http://crossfitomaha.blogspot.com/2011/08/thursday-110818.html?showComment=1313709497032#c755032253674378628'> August 18, 2011 at 6:18 PM
22. back squat 3x5 at 289, plus some GH situps and backwards jumprope. I even got a few backwards doubles. But so did Ben, so I guess it's not that big a deal. (ha!)
    
    f'ed up my elbow pretty badly yesterday and so i think i have to back out of saturday's competition. sucks. i was going to win.
23. Addi Says: http://crossfitomaha.blogspot.com/2011/08/thursday-110818.html?showComment=1313712214528#c8953517832170965529'> August 18, 2011 at 7:03 PM
24. Agreed, Eric - I always like a 90-minute recovery after my 5 minute workouts.
    
    Also, thanks for the wrist voodoo!
25. Joe H Says: http://crossfitomaha.blogspot.com/2011/08/thursday-110818.html?showComment=1313723991493#c6286746729165730603'> August 18, 2011 at 10:19 PM
26. i will be there on saturday to compete (caeli Hurley)