Friday 111216

Ricky Frausto Filed Under:

WOD
Skill/Strength

Press - 20 reps

You have two minutes to find the heaviest weight you can press for 20 reps. This includes the warm-up which means no use of the bar or any weight before your heat goes.

Conditioning

Four rounds for time of:
Run 400 meters
20 One-legged Squats, alternating
50 Double Unders

The big thing here is a proper pistol. Hip crease must clearly pass below the top of the knee followed by a return to a fully standing position before the opposite leg comes in contact with the floor (show balance and control). -- Dress appropriately --

Post all results to comments/Logwod.

All eyes on Angie Diehl.

_____________________________________

Do me a favor today (and I don't mind if this becomes habit). After you finish working out, walk over to someone and get in their ear and motivate the heck out of them to the finish line. But wait, we're not done yet. After the workout is completely over, support your community by patting everyone on the shoulder, getting some high fives, maybe touch some fists, shit, how bout a chest bump?

Whatever you do, don't leave the building without first thanking your classmates for the experience of working out alongside them. It's worth it.

10 Responses to "Friday 111216"

1. Shelley Says: http://crossfitomaha.blogspot.com/2011/12/friday-111216.html?showComment=1324037746554#c2615215522100560164'> December 16, 2011 at 6:15 AM
2. Press: 16 reps at 77# (thought I could get 20 but failed when I got stuck at the bottom)
   
   17:24 Rx'd on metcon. Runs got slower but pistols got faster each round. I messed up once each round on DU's.
   
   Great job Paula and Sherrie!! 5 a.m. was small, but it was a fun time!!
3. JonD Says: http://crossfitomaha.blogspot.com/2011/12/friday-111216.html?showComment=1324039534604#c401178928341121817'> December 16, 2011 at 6:45 AM
4. Hey everyone,
   
   Great day to run!!!! Just wanted to tell people if you have a jump rope please bring it today we have had a few break so we are down a few, especially the black ones. So if you got one bring it if you got an extra one bring that to help out. Thanks guys and see all yall in class.
5. Paula Says: http://crossfitomaha.blogspot.com/2011/12/friday-111216.html?showComment=1324040126742#c8109714059316275530'> December 16, 2011 at 6:55 AM
6. Press- 20 @ 53#, should have gone heavier, ran out of time.
   
   DNF on metcon. Had 20 DU's left, dangit! Ran 400 on first 3 rds and 200m on last. Did pistols with 2 reds and a blue then Amanda slipped in a green for last 2 rds. Thanks! Like Shelley...last round of pistols felt the best...weird! DU's were OK. Got 20 consecutive on third rd.
   
   Good times 5am....all three of us! Great job Shelley and Sherrie!
7. JenD Says: http://crossfitomaha.blogspot.com/2011/12/friday-111216.html?showComment=1324047890190#c9179887287586084849'> December 16, 2011 at 9:04 AM
8. Gooooo sister!!! What a great picture.
9. paul Says: http://crossfitomaha.blogspot.com/2011/12/friday-111216.html?showComment=1324053882521#c8837379023911174757'> December 16, 2011 at 10:44 AM
10. Oh man--new goal is to press 88x20. Stalled at 16.
    
    18:40 metcon with pistols to 2 reds and blue, and my heel on a 5# plate.
    
    Nice working out with the 9am crew! you guys killed it today!
11. Jen Says: http://crossfitomaha.blogspot.com/2011/12/friday-111216.html?showComment=1324053932817#c6165398093679344603'> December 16, 2011 at 10:45 AM
12. 13 reps at 77. Should have gone lighter.Lesson learned.
    
    15:52 on the metcon. Pistols felt great and the last 2 rnds of DUs were unbroken.
    
    Lot's of high fives at 9:00am. Love the support!
13. Jeremy Says: http://crossfitomaha.blogspot.com/2011/12/friday-111216.html?showComment=1324054629860#c7094528759547070643'> December 16, 2011 at 10:57 AM
14. Agreed great crew today.
    Did 88# for 20 should have tried 110#.
    Lots of scaling for the metcon the back was having none of the pistols today.
    Ended up doing one leg off of a box and 150 singles and did the 400m runs.
15. JonD Says: http://crossfitomaha.blogspot.com/2011/12/friday-111216.html?showComment=1324055696241#c1184413368211068074'> December 16, 2011 at 11:14 AM
16. Just another reminder if you are not signed up for the event tomorrow you can still come and see if someone doesn't show. We are filled up and the gym will be packed so there will be no room for anything else but the event. I am looking forward to this great event and thanks again to everyone who is participating.
    
    If you would like to help out, you are more than welcome to help judge or help with organization. The more the better. We have about 23 teams and it's a great turn out. If you have questions just reply to the email! Please remember to bring gifts!!!
17. BigD Says: http://crossfitomaha.blogspot.com/2011/12/friday-111216.html?showComment=1324086388707#c3378492432336805840'> December 16, 2011 at 7:46 PM
18. Knocked this one out on base. When the clock started, grabbed a set of 10# and a set of 25# plates. Did 5 reps w/empty bar, 10 reps with the tens on, then loaded up the 25s with a minute left. Got 20 in with about 15 seconds left. So 95# for 20.
    DNF on the metcon. Capped it at 20 minutes. Had 2 pistols and 50 DUs still to do. Knee didn't hurt during pistols, so that's a plus.
19. Kat Says: http://crossfitomaha.blogspot.com/2011/12/friday-111216.html?showComment=1324161637387#c1036828424941013523'> December 17, 2011 at 4:40 PM
20. Did this metcon in my neighborhood.
    Did 3 sets of 20 push ups unbroken (instead of press)
    Metcon rx'd- 13:18 (pistols and double unders unbroken)