Wednesday 111228

Ricky Frausto Filed Under:

WOD
Skill/Strength

Pistols - Complete as many reps as possible in 30 seconds followed by 30 seconds of rest for 8 rounds. The focus here is clean, legit reps. Try to get better at the movement and not better at rushing it.

Conditioning

Three rounds for time of:
Run 800 meters
40 Kettlebell Swings, 1.5 pood
40 Hand Release Push ups

For the push ups, on the way up, if the shoulders move before the hips, the rep will not count. This is at the sole discretion of coaches so don't leave it in their hands.

Post results to comments/Logwod.


You have two options for the new year this year. Here is one of them:

4^th Annual New Year’s Eve Bash

Where:

Bacardi Ballroom

(Holiday Inn-Downtown,

Adjacent TD Ameritrade Baseball Stadium)

1420 Cuming Street

When:

Saturday, December 31st

Doors open at 8:30pm

What:

$40 includes food, beer, and champagne toast.

 (Cash bar)

This is a dress to impress party and sure to be one to remember!  Grab your guy, grab your girl, and grab your friends for this unforgettable evening.  As usual the DJ and the dance floor will be in full force!  Don’t forget your ID, your camera, and your designated driver.

Talk to the Tovar’s or myself if you are interested in tickets. Thanks!

____________________________________________

The gym is also having a family friendly new year's option. We are sitting at about 8 families right now and in fact, there is one family that doesn't have children so as you can see, anyone is invited. We'll have movies, games, food, drinks, etc. It will be an all-nighter so plan accordingly (not a requirement). 

If you are interested, please email me asap as I'm getting things planned as you read this. The cost is $30 per family and all of it will go to the night's festivities. I will be emailing those interested the details and if you can help in any way.

3 Responses to "Wednesday 111228"

1. jakeH Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-111228_27.html?showComment=1325103843203#c1061071029000680464'> December 28, 2011 at 2:24 PM
2. DNF in 20 min cut-off. Had 3 push-ups left on last round. I was so close. Nice work today Kyle on the finish.
   
   800m runs were decent, KB swings were unbroken and push-ups were the limiting factor. Perfect day for this, if there was one.
3. Paula Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-111228_27.html?showComment=1325104511452#c9064137658547734104'> December 28, 2011 at 2:35 PM
4. For the pistols I used 2 reds and a blue plate and accomplished 2-3 on each leg per 30sec. Left leg was definitely weaker.
   
   Metcon: 16:27 (C) - As much as I hate running I actually enjoyed this wod! A BEAUTIFUL day for running. KB swings went unbroken first round then 15/5 last 2rds. I wanted to really work on strict pushups. I did 10/5/5 on rd 1 then broke up 5/5/3/2 on 2nd then 3's and 2's on last one. I probably should have done option B, but didn't know how pushup were going to go.
   
   HUGE 9am class with some new faces and some old faces I haven't worked out with in a long time! Nice job to all you 9am'ers!!! Always a pleasure working with ya!
5. Jen Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-111228_27.html?showComment=1325121111851#c3977831821328447116'> December 28, 2011 at 7:11 PM
6. Pistols were pretty good. Tried using the PVC overhead and that quickly highlighted a weakness.
   
   18:32 for option A and then at the end of the workout Jon informed me that I shorted the 600m run by running to the wrong spot. Damn it! So not sure to count this as a DNF since I shorted the workout by 150m.
   
   Love'n noon this week! What a perfect day.