Tuesday 120306

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WOD
Aerobic Capacity
All at an 80-85% effort and with impeccable form, complete:
5 minutes:
12 Kettlebell Swings, 1.5/1 pood
15M/11F Hand Release Push ups
18 Double Unders

Rest 2 minutes

5 minutes of:
4M/2F Handstand Push ups
6 Toes 2 Bar
20 Box Jumps, (pogo style)
6 Toes 2 Bar

Rest 2 minutes

5 minutes of:
15 Wall Balls, 20#/14#
15 Sit ups

Rest 2 minutes

5 minutes of:
Run to curb and back x 2
15 Dead-lifts, 132#/92#

Handstands can be kipped (no ab-mat unless bumpers accompany). Scale hspu with 15 count holds. Box jumps must be pogo off the floor and off the box or reps do not count so scale if necessary. Do not upscale the weight.

Don't worry about keeping track of rounds, only move at a swift but sustainable pace. Focus on energy system development and not how many rounds you can achieve. This is not an AMRAP..... 80-85% effort is key!

Post only thoughts on how you felt about the workout to comments.


A big shout out to Stephen Wozab (upfront) and Chris Sanders. These two men have really stepped it up in their short time with us.

Stephen is currently in strength class and putting up big numbers while I've seen Chris really come along with his technique in class. Great to have you both at CFO.

8 Responses to "Tuesday 120306"

1. Addi Says: http://crossfitomaha.blogspot.com/2012/03/tuesday-120306.html?showComment=1331031712437#c791959439189388533'> March 6, 2012 at 5:01 AM
2. Check out Stephen's killer landing position! Had fun watching these two work through 12.2 - lots of attention to technique. And Chris is another who, no matter how sucky the workout, is ALWAYS smiling through it all. Love it.
   
   Can't make a class time today, but I'll be making this up at some point on my own.
3. lynn Says: http://crossfitomaha.blogspot.com/2012/03/tuesday-120306.html?showComment=1331046782786#c4247028830624838061'> March 6, 2012 at 9:13 AM
4. This looks like a fun one. Maybe a CWOD we can do sometime in Strength Class too?!
5. Shelley Says: http://crossfitomaha.blogspot.com/2012/03/tuesday-120306.html?showComment=1331051167445#c4929239108810615397'> March 6, 2012 at 10:26 AM
6. I felt like it was a good workout in that it incorporated a lot of different movements to get through.
   
   Positives: pushups and HSPU's felt good (was able to do most HSPU's strict)and box jumps are a lot better than they ever have been
   
   Negatives: situps got tough for me which I wasn't expecting and my runs on the last 5 minute workout with the deadlifts were slow. T2B still need a lot of work to get more efficient with the movement.
   
   Great work 6 a.m.!
7. Hilg Says: http://crossfitomaha.blogspot.com/2012/03/tuesday-120306.html?showComment=1331052350714#c1343073305464515167'> March 6, 2012 at 10:45 AM
8. Setup was as much movement at the workout...haha!
   
   I think I could benefit from this type of workout on a weekly basis as I think the variance of movement and the length of the workout would really build stamina......good training for the Warrior Dash, people??
   
   Happy to get the DLs un broken through 2 rounds but wish I had attempted box jumps unbroken.
   
   Set a PR with 10 consecutive DUs!!!
   
   B
9. paul Says: http://crossfitomaha.blogspot.com/2012/03/tuesday-120306.html?showComment=1331079038191#c6729104587509240480'> March 6, 2012 at 6:10 PM
10. That was tougher than I expected. Got 3 rds and change of everything but WB/SU, where I got 4 plus WB. rx'ed except for HSPU. Got one, but then did holds. Getting closer--I really need to force myself to work on these.
    
    Danielle, I was trying to compliment your box jumps, so I hope it came off that way. Heaven knows what I said, given the complete lack of oxygen in my brain.
11. Paula Says: http://crossfitomaha.blogspot.com/2012/03/tuesday-120306.html?showComment=1331088256981#c8635419896341089034'> March 6, 2012 at 8:44 PM
12. Really bummed I missed this one. Looks like fun. Planned on coming in at 6:30 but I was on call for work till 600 and had to go in for someone who coded on a golf course. It was a long procedure and couldn't make it in time. I plan to make this up in thursday.
    
    Stephen and Chris are GREAT guys with awesome attitudes! Keep up the good work gentlemen!
13. Paula Says: http://crossfitomaha.blogspot.com/2012/03/tuesday-120306.html?showComment=1331088257284#c3985253078161611257'> March 6, 2012 at 8:44 PM
14. Really bummed I missed this one. Looks like fun. Planned on coming in at 6:30 but I was on call for work till 600 and had to go in for someone who coded on a golf course. It was a long procedure and couldn't make it in time. I plan to make this up in thursday.
    
    Stephen and Chris are GREAT guys with awesome attitudes! Keep up the good work gentlemen!
15. Addi Says: http://crossfitomaha.blogspot.com/2012/03/tuesday-120306.html?showComment=1331089071019#c7053525949764434352'> March 6, 2012 at 8:57 PM
16. Congrats on the DUs, Brian!
    
    This was a great one after yesterday - my legs are smoked and this helped loosen things up a bit. Not that I didn't still limp/zombie-stagger my way around the grocery store on my way home.
    
    Loved slowing things down for form. Especially KB swings - they give me trouble in competition because I hyperextend and close my hip off at the top. Tried to focus on fixing that. Pushups cut to 7 after 2 rounds - they felt ROUGH. Kipped my HSPU. Tried to find the right amount of tension to keep at the bottom of toes to bar so I can get range of motion but still snap back up. Situps were straight leg, no abmat. Runs felt pretty good - kept form fairly well, and kept an even pace.
    
    Can't believe how damn nice it has been. But 3 running workouts in a row is plenty, please and thank you. :)