Wednesday 110810

Ricky Frausto Filed Under:

WOD
5 rounds for time of:
400 meter run
12 Overhead Pistol Squats, alternating

Weight: Yellow bumper for guys / Green bumper for ladies

Post time to comments/Logwod.

Danielle and Neil compete in a little rowing challenge in LA.

The last two pictures have been about challenges and competition. What is CrossFit without competing? Not only in the gym but outside the gym as well.

We can't be afraid of competition. It gives us a real world idea of where our fitness truly is. It's not about winning and losing or thinking you'll make a fool out of yourself. It's about getting over fears and enjoying the experience. Just like it was hard to get yourself to start CrossFit, once you start entering challenges, you won't get enough.

If someone challenges you, accept it, no matter how good or bad you are at the challenge. It'll be fun to win but if you lose, there is so much to learn that you just can't get from practice.

Don't wish it was easier, wish you were better.......

22 Responses to "Wednesday 110810"

1. Joe H Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1312950308038#c106680681271523136'> August 9, 2011 at 11:25 PM
2. T-shirt time on that last quote. I have found myself thinking all to many times, ah, damn it, toes to bar, or HSPU. I start thinking "I wish it was anything else" but really I should be thinking "don't wish it was easier, wish you were better!!"
3. BigD Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1312978011999#c6655267320739551448'> August 10, 2011 at 7:06 AM
4. We few, we happy few......
   Small, but lively 5AM class today.
   23ish with doing all negatives on pistols. Legs actually feel better now than they did first thing this morning.
   Thanks Garret, Madison, Sue, and Joe for cheering me on after you guys killed this one.
   Thanks Amanda for helping me correct my technique. Was actually able to slow down and feel the negatives on the last 3 rounds.
   Looking forward to some good stretching tomorrow.
5. paul Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1312978809434#c3152480938982980161'> August 10, 2011 at 7:20 AM
6. 14:01 with negatives. This is the lowest I've ever gotten in the negative while still under control, and that was in 5 fingers. I think I'm close to getting these.
   
   Fun 3-day cycle--lots of unexpected movements!
7. Shelley Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1312980933624#c2243667598254333811'> August 10, 2011 at 7:55 AM
8. 15:37 with both regular pistols and negatives. My heels want to come up when doing these. I'm better with my right side than my left, and this only proves yet again that mobility/flexibility is key.
   
   Great group at 6 a.m.!!
9. Mark Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1312983293884#c7090274832935781718'> August 10, 2011 at 8:34 AM
10. 16:38 with all negatives. Mobility and strength just weren't there today as I could not even do one pistol. Running also continues to be a nemesis of mine but I was able to keep a pretty good pace on all 5 runs today.
11. Laura Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1312988922372#c2578943055594263540'> August 10, 2011 at 10:08 AM
12. Ricky-
    Are you going to place another order for Progenex anytime soon? I'm almost out and would like to get some more asap. It was good stuff!
13. Eric C Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1312997728411#c6291261447858929058'> August 10, 2011 at 12:35 PM
14. 15:45 All negatives. Raced through my first two rounds of negatives, but tried as hard as I could to slow down and balance in the bottom of the squat the last 3. Definitely could feel it more when I slowed down.
15. Allison H :) Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1313004890655#c690039993707683949'> August 10, 2011 at 2:34 PM
16. 17:05 scl'd to negatives.
    I don't know about anyone else but my legs are in pain after the last 3 days!
    
    I have a friend who joined crossfit for the first time in Las Vegas. She had her first 1:1 with a metcon and told me "I thought I was going to pass out after that. Crossfit is going to kill me."
    I remember feeling that way every class I came to for a long time. And now even when there is a wod that I know I will suck at I still come to class because the only way to get better is to overcome the fear of being last or scaling the most because in the end I am in way better health (strength and endurance) than I was 2 years ago before I started crossfit. I love it! I love the challenge! I love that there are some things I'm good at and knowing there are many things I can and will get better at. I love feeling like I'm gunna pass out!!!
    
    Anyhow... enough of that but great work today nooners!!!
17. Anonymous Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1313006970175#c6903996210417639570'> August 10, 2011 at 3:09 PM
18. 18:45 with regular, unweighted pistols....
    
    This was really hard for me... I guess Ricky put it best when he said "It's because you suck at em", and yes, that is why. I will work on pistols every now and then from here on out, but before today, I didn't really know what one was.
    
    I won't waste my time wishing this was easier... I'll spend my time getting better!
19. Anonymous Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1313007006756#c6351817623985663499'> August 10, 2011 at 3:10 PM
20. And great job to Pete who did this RX'd with the 33# plate.
21. tina Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1313007731262#c4133432574819030773'> August 10, 2011 at 3:22 PM
22. 1st workout and anxiety was justified...messy 2nd set -- falling over sideways! *feeling oh so uncoordinated* but was able to refocus on form for the rest of the rounds - Sprinted last 200m and didn't count anything incomplete on last set -- which only gave me 29sec to spare. Turtle of the noon group for sure, but everyone was so nice to cheer me to the end...thanks to all for a great welcoming workout. Glad to be here 'cause I've lots of room for improvement! :)
23. tina Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1313007956475#c6316636304701440504'> August 10, 2011 at 3:25 PM
24. oh ... should have posted 19:31 regular pistols, no weight.
25. tina Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1313007961747#c6497664394207867823'> August 10, 2011 at 3:26 PM
26. This comment has been removed by the author.
27. tina Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1313007973363#c8658039617219969726'> August 10, 2011 at 3:26 PM
28. This comment has been removed by the author.
29. Steve Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1313025835841#c8954496133971690449'> August 10, 2011 at 8:23 PM
30. 18:20 Started off with yellows, then immediately went to green bumpers. At the end of round two, Ricky said to concentrate just on form so strict, un-weighted pistol squats for the last 3 rounds. Congrats to Jen and Lauren for going rx'd with the green bumpers.
31. JennG Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1313026775037#c7990787935748293174'> August 10, 2011 at 8:39 PM
32. 20:00 exactly, scaled to negatives. Ass hit the mat on #12 just as the whistle blew.
    
    I do wish I was better than I am, but I know I'm better than I was, so as long as I'm moving in that direction, I'm good with it.
33. Kristina Nash Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1313027628093#c1423158447915991404'> August 10, 2011 at 8:53 PM
34. This was fun! I had no idea what this movement was so I YouTubed it and thought to myself..."there is no way."
    
    I did unweighted pistols.
    
    15:59
    
    Thanks for a great noon class today everyone!!
35. Nate Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1313028840948#c6701342135515215773'> August 10, 2011 at 9:14 PM
36. 18:48 rxd. I took the run easy as my heel has yet to fully heal. Stupid yet addicting skim boarding.
37. BC Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1313029086810#c8585013511595917229'> August 10, 2011 at 9:18 PM
38. 17:10 w/ unweighted pistols.
39. Tovar Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1313031809550#c1843389998275336276'> August 10, 2011 at 10:03 PM
40. 13:31 Rx'd with a yellow bumper.
    
    Tried to hold the plate above my head without resting it on top but it ended up getting tougher in the later rounds. Eventually it started to bottom out and sit on my head coming out of the squat. I hate pistols, especially OH, but they're getting better with practice.
    
    Also goofed around with handstands after class and pleased to announce that I got my very first free standing handstand pushups. Balance wasn't great but I got a couple.
41. Jess Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1313075696174#c4987588473330047771'> August 11, 2011 at 10:14 AM
42. 17:28 doing one legged squats to a 20 inch box, the runs were very slow for me
    
    Great job 6:30pm class
    
    JChrist
43. hannah eileen Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110810.html?showComment=1313249710716#c6446803191652132788'> August 13, 2011 at 10:35 AM
44. didn't time this one. did 4 runs and 3 rds of pistols without weight. runs are starting to suck less.