Friday 111209

Ricky Frausto Filed Under:

WOD
Skill/Strength

Muscle-ups - 10 minutes.

Making sure to properly warm the shoulders, lats, triceps, biceps, wrists and external/internal rotators of the arm prior to any full attempts, work the progressions of the muscle-up during this time. The use of bands may be helpful but ultimately, a deep understanding of what takes place during a muscle-up is your best bet. That and making sure you work dips if you don't have them. (Those with muscle-ups already, should practice the skill of non-false grip muscle-ups)

Conditioning

In teams of 2, complete the following, 3 rounds for time:
20 Muscle-ups
40 Dead-lifts, 225#
60 Toes thru Rings
80 Box Jumps, 20 inch box (step down only)

Scale as necessary.

Post all results to comments/Logwod.


CFO is happy to announce a promotion that partners up with REBA! Congratulations to her on opening her own State Farm Agency! Reba has been an active member of our community and gym for over 3 years now.

We are very excited to be running the "Holiday Quotes for CFO Equipment" promotion in December. It is as simple as the following:

Reba want to grow her business with awesome people like those involved with CrossFit Omaha. Simply give her a chance to earn your business by filling out the sheets provided at the gym. There is no obligation to buy anything. It takes as little as 90 seconds of your time. Once completely filled out, Reba will donate $10 on your behalf to the gym to go towards equipment in the month of January. An additional $5 will be donated if you let her team schedule an appointment with Reba to review the quotes, see her new office on 120th and Fort, and meet the team in January.

Our goal is to have 100% participation and to have over $2000.00 to go towards new gym equipment. Even if you already are a State Farm client, please fill out the sheet anyways and she will still donate on your behalf just for being a client with State Farm.

Let us or Reba know if you have any questions and thank you for being a part of the awesome community that is CFO.

8 Responses to "Friday 111209"

1. svioli Says: http://crossfitomaha.blogspot.com/2011/12/friday-111209.html?showComment=1323434060274#c3594072090405156416'> December 9, 2011 at 6:34 AM
2. This was not as bad as I originally thought it might be. Thanks Sherri for being my partner! Great job 5 AM!
3. Anonymous Says: http://crossfitomaha.blogspot.com/2011/12/friday-111209.html?showComment=1323438096693#c5492225949931400001'> December 9, 2011 at 7:41 AM
4. wow, this looks awesome. Wish I could come in to do this! Don't think there is really any way to scale is there?
5. paul Says: http://crossfitomaha.blogspot.com/2011/12/friday-111209.html?showComment=1323439402412#c9058732712093675838'> December 9, 2011 at 8:03 AM
6. Teamed up with Corey and we put quite a dent in this bad boy. I did a handful of muscle ups (9, I think) but other than that we alternated sets of 5 pullups and 5 pushups. rx'ed otherwise. DNF, but we got about 10-15 pullups/pushups into rd 3.
   
   Fun one! always happy to be able to do ANY muscle-ups.
7. Andy Gomel Says: http://crossfitomaha.blogspot.com/2011/12/friday-111209.html?showComment=1323444699396#c4366690286033117219'> December 9, 2011 at 9:31 AM
8. Great job 5 AM and thanks for the push Dave P. This is a great way to start the day even though my legs are shot from the Wednesday WOD.
   
   Nice work on the muscle-ups Megan!
9. CrossFit Hydro Says: http://crossfitomaha.blogspot.com/2011/12/friday-111209.html?showComment=1323459846219#c1224854490399686641'> December 9, 2011 at 1:44 PM
10. Craziness trying to get the new business running so short workouts lately..
    
    Yesterday
    Hang Full Snatch + 2 OH Sq X 3 Reps
    155, 165, 170
    Sumo DL - 3X3 @95% Old 3RM (265#)
    *250#... Need to work on this
    
    1 Rope Climb
    1 HSPU
    * 1 Min Clock... Add 1 Rep To HSPU Reps Every Min... Reached RD of 10 Before I Crossed Over
    
    Tabata Treadmill Run
    8 RDS (Incline of 8 @ 9.5-10mph)
    
    Today:
    Push Press - 6X1 - Old Max 231#
    209, 219, 224, 229, 234 (Miss), 234! New PR!
    
    Quick 3RD Main Site Variation
    500m Row
    21 DL @ 155#
    * 8:23... Both Felt Slow...
11. BigD Says: http://crossfitomaha.blogspot.com/2011/12/friday-111209.html?showComment=1323462095990#c6151835549568782505'> December 9, 2011 at 2:21 PM
12. This was the most muscle-ups I have ever done in one workout. Prior to this, I got a total of five in an hour on one of the skill days. Today I knocked out ten in round one and five in round two. Very pleased with my results. Plus, got my first ones with arms fully extended at the bottom! And, did some consecutive, so met one of my goals for the challenge. Now, to learn how to do them strict.......
    
    Awesome work 5AMers!
13. Paula Says: http://crossfitomaha.blogspot.com/2011/12/friday-111209.html?showComment=1323477910347#c703314709094054458'> December 9, 2011 at 6:45 PM
14. Congrats Dave! Awesome job on those muscle ups! You have worked hard and it's paying off! Wish I could have been there today. I had to go into work early and just now got home. Legs are still screaming from weds!
    
    Looks like 5am'ers owned the blogs today. Way to go!
    Keep it up!
15. Sbrownfield Says: http://crossfitomaha.blogspot.com/2011/12/friday-111209.html?showComment=1323489932595#c1288199339023392769'> December 9, 2011 at 10:05 PM
16. I love the team workouts. Thanks to you, Sue. Great partnering with you!