Friday 111202

Ricky Frausto Filed Under:

WOD
Skill/Strength

Glute-Ham Sit ups

There are only three glute-ham developers so this will be a skill session spent on teaching the finer points of correctly performed sit ups. All athletes will then get a chance to perform a few sets 10-15 reps at a time. Max time limit: 15 minutes.

Conditioning

1A. Lying Face up Rope Pull to Standing Position

Feet start at the bottom of the rope. Lying on your back, maneuver yourself to your feet and then back as many time as possible in 60 seconds for a total of 4 rounds. Feet cannot move or leave ground during any attempt or rep does not count. Rest 2 minutes between attempts.

1B. Box Jumps, 30 inch box

Complete as many reps as possible in 60 seconds for a total of 4 rounds. Rest 2 minute between attempts.

All rope pulls must be completed before box jump portion of workout can begin. Every athlete will have a judge/counter for both portions of this workout.

Post rope pull and box jump reps to comments/Logwod.


Very important stuff here. Give it a try today and lend your comments.

9 Responses to "Friday 111202"

1. Shelley Says: http://crossfitomaha.blogspot.com/2011/12/friday-111202.html?showComment=1322832198323#c2930345867103488475'> December 2, 2011 at 7:23 AM
2. Glute-Ham situps
   
   2 sets of 20; these felt good meaning no low back pain and use of quads
   
   Face up Rope Pulls: 21 Rx'd
   
   5,6,5,5. These were harder than I expected. Grip is definitely a factor.
   
   Box Jumps: 82 Rx'd
   
   20,20,21,21. These are probably the best high box jumps have been for me. The last 5-6 reps in rounds 3 and 4 were brutal as I felt like I had no legs left and it took everything I had to make it to the top.
   
   Good work 5 a.m.!!
   
   Worked with Megan M. briefly afterwards on muscle ups again. We both learned something new on these yesterday so we can "assist" each other which has been helpful in getting the feel of the movement down.
3. paul Says: http://crossfitomaha.blogspot.com/2011/12/friday-111202.html?showComment=1322832841829#c6134127086726951141'> December 2, 2011 at 7:34 AM
4. Awesome 6am class today.
   
   Climbs: 3,3,5,5 (shared rope with Jon W.)
   Jumps: 24, 22, 22, 23.
   
   Good stuff. 2 min is hardly enough time to recover from those jumps!!
5. Hannah Says: http://crossfitomaha.blogspot.com/2011/12/friday-111202.html?showComment=1322833480782#c1891236678371940682'> December 2, 2011 at 7:44 AM
6. Glute-ham situps
   
   2 sets of 10, 1 set of 5. Focused on quality.
   
   Face up lying down rope pulls:
   29 not Rx'd (bent knees). Next time wearing gloves!
   
   Box jumps: 71 on a 20" box. Pushed it hard on the last round.
   
   Have a great weekend, see you next week!
   
   Hannah
7. Jen Says: http://crossfitomaha.blogspot.com/2011/12/friday-111202.html?showComment=1322851303937#c5432672695552158868'> December 2, 2011 at 12:41 PM
8. 6,6,7,8 for rope climbs
   17, 18, 19, 22 for box jumps.
   
   Good day overall! Have a nice weekend everyone.
9. Hilg Says: http://crossfitomaha.blogspot.com/2011/12/friday-111202.html?showComment=1322856271671#c4828974071686939142'> December 2, 2011 at 2:04 PM
10. Too much fun. Thanks for the counting and encouragement, Greg and Corey.
    
    Climbs; 7,8,8,6 (lost forearms on last round)
    Box Jumps: 20,18,19,18
    
    Corey, you murdered those Box Jumps!
    
    B
11. Anonymous Says: http://crossfitomaha.blogspot.com/2011/12/friday-111202.html?showComment=1322865374855#c3003023431672965205'> December 2, 2011 at 4:36 PM
12. Fun day! Got 25 rope pulls and 81 box jumps. 106 total reps. Great job, Sean and Mike! Great team :)
13. Sherv Says: http://crossfitomaha.blogspot.com/2011/12/friday-111202.html?showComment=1322869563974#c6663639567852734822'> December 2, 2011 at 5:46 PM
14. Thanks Brian!
    Climbs: 7,10,10,8
    Box Jumps: 21,22,22,21 (30")
    
    Everyone did great this morning. I'm definitely going to work GHD Situps into my off-day workouts. I had no idea I was doing them incorrectly all this time. And thanks to Joe! The 6am class is really coming together!
    
    Corey
15. JLeggs Says: http://crossfitomaha.blogspot.com/2011/12/friday-111202.html?showComment=1322878797864#c228617206651582073'> December 2, 2011 at 8:19 PM
16. 48 total rope climbs...9, 11, 12, & 16.
    83 total box jumps @ 30"...23, 23, 19, & 18.
    Had a great WOD with Andy and Shamrock! Thanks for the push, gents!
17. Stacie Says: http://crossfitomaha.blogspot.com/2011/12/friday-111202.html?showComment=1322889636000#c137745419216243434'> December 2, 2011 at 11:20 PM
18. Rope climb: 8,10,10,10
    Box jump: 22,21,21,21