Wednesday 111214

Ricky Frausto Filed Under:

WOD
Skill/Strength

Overhead Squat 5-5-5 reps

After a thorough warm-up, complete three sets of 5 reps trying to increase weight each time. The clock will be set to 3.5 minutes.

Conditioning

Five rounds for time of:
10 Dead-lifts, 330#/241#
10 Slapping Push ups (hands slap chest)
Wall Sit, 30 seconds unbroken (keep your own time)

Scale as needed.

Post all results to comments/Logwod.

I hope you are coming out to our charity competition this weekend whether competing or not. This is a great time to help out children in need this Christmas season. Thanks in advance.

10 Responses to "Wednesday 111214"

1. Kristina Nash Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-111214.html?showComment=1323831267964#c7425832936275716111'> December 13, 2011 at 8:54 PM
2. Perfect pre-final workout!
   
   Have fun this weekend! I won't be able to make it as it is my weekend to work. I'll be cheering everyone on in spirit!
3. jakeH Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-111214.html?showComment=1323841520402#c1840633846618379659'> December 13, 2011 at 11:45 PM
4. What do you think Paul? 50 @ 330#. I may have trouble sleeping.
5. paul Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-111214.html?showComment=1323869134151#c4732369064869456032'> December 14, 2011 at 7:25 AM
6. I wish, Jake--maybe on a good day. Today I did 220, which felt good. My back hasn't been my friend lately. 11:02 on that bad boy. 137# for OHS (one ugly set of 5 followed by one solid set of 5).
7. BigD Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-111214.html?showComment=1323873310641#c3292974483285648010'> December 14, 2011 at 8:35 AM
8. Knocked this one out on base this morning.
   OHS started rocky. Knee was hurting a bit in the warmup and shoulders were shaky. Probably all the wallballs from yesterday. But, by the time I got to the work sets all was good.
   Went 145/155/160.
   
   Went 280 on the DL for the metcon. 8:30
   Feel beat up from this week. Might have to actually take a rest day tomorrow and skip the heavy Fran that Steve, Shelley, and Megan were planning.
   Sorry guys!
9. Jen Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-111214.html?showComment=1323888235297#c3949664604912569747'> December 14, 2011 at 12:43 PM
10. 10:23 for the metcon- only used 143 for DL, but was able to do all the slap push ups!
    
    Only 87 on overhead squats. I was late and ran out of time to go up in weight.
11. Crystal Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-111214.html?showComment=1323891954030#c1307053472978772262'> December 14, 2011 at 1:45 PM
12. 73# for OHS. missed 87# on last rep of last 2 sets.
    
    DNF metcon. 143# for DL and stared with slap pushups and changed to clapping. had 2 pushups and wall sit left of last round when time ran out.
    
    very disappointing day.
    
    great job 9am. our class has greatly grown smaller this week.
13. Kayla Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-111214.html?showComment=1323895925821#c1632792070804971697'> December 14, 2011 at 2:52 PM
14. 73 for OHS...probably could have gone heeavier but my shoulders were angry.
    
    8:45 used 132# for DL (should have gone heavier) scaled PU to up on the knees and really tried to focus on where my elbows were.
    
    Sorry 9am, I had to finish a silly paper.
15. jakeH Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-111214.html?showComment=1323896696226#c318725210470989174'> December 14, 2011 at 3:04 PM
16. 176 x 5 for OHS. I am very pleased with this number as I had been having shoulder issues. Zero pain today. Next week were going heavier.
    
    8:06 for WOD. Warmed up to 330#, but decided it was in my best interest to not attempt that, so I used 264. For me it was very challenging coming out of the wall sit and into the dead-lift. The push-ups seemed to be the least taxing.
17. ZachR Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-111214.html?showComment=1323911799912#c7499695717841986161'> December 14, 2011 at 7:16 PM
18. OHS 5-5-5 reps
    176
    186
    198
    
    Metcon - 11:56 w/ 264# DL
19. Anonymous Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-111214.html?showComment=1323918743500#c5953351534744922397'> December 14, 2011 at 9:12 PM
20. Cant do OHS because of my shoulder, so I was bummed about that. Did FS instead as per JonD.
    200, 225, 240, all sets of 5 and all felt good, feel like my FS is getting better.
    
    Metcon, I went with 264# and it felt A LOT better than I thought it would, felt like I could of gone heavier, but not 330. Finished in 7:50, rested a little too much on the push ups, but was happy to do the DL's unbroken.
    
    Nice work on OHS 198 x 5 Zach, thats solid.