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Wednesday 120411

Ricky Frausto Filed Under:
WOD
Skill/Strength

Back Squat - 3x5 (sets across)

It's been a while since we last did this. In fact, you'll have to go all the way back to 110524. If you've kept up, you'll know to go 5 pounds up from last time. If not, somewhere around 80-85% should suffice. Stay with the same weight for all sets. Complete on a 2.5 minute clock.

Conditioning

As many reps as possible in 10 minutes of:
3 Kettlebell Swings, 1.5/1 pood
3 Push ups
6 Kettlebell Swings
6 Push ups
9 Kettlebell Swings
9 Push ups
30 Double Unders
12 Kettlebell Swings
12 Push ups
15 Kettlebell Swings
15 Push ups
18 Kettlebell Swings
18 Push ups
30 Double Unders
21 Kettlebell Swings
21 Push ups
24 Kettlebell Swings
24 Push ups
27 Kettlebell Swings
27 Push ups
30 Double Unders

And so on, adding 3 reps to each round and completing 30 double unders after every third round until time runs out.

Post results to comments/Logwod.


We have a member of the gym by the name of Sean Fuller. Sean has been around for a little bit and I didn't know if most of you knew that he co-owns Just Good Meat, right up the street from the gym on 84th.


Now, he doesn't quite carry the full line of grass fed meat products but he does have a little and even some free range chicken but besides this, he has a great variety of meat available that is of top notch quality. In fact, the Omaha World Herald recently did a story on them in the midst of this pink slime dilemma. Read it HERE.

Sean has always given members of CFO a 10% discount off his already amazing prices and we just wanted to make sure all of you knew that. Stop in sometime and say hi to him or his business partner Jason and pick up some meat while your there.

Try the smoked salmon too. It is unbelievable......

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7 Responses to "Wednesday 120411"

  1. Jen Says:
  2. I only did 155 for back squat today. My lower back is still on fire and I'm slowing nursing it back to health.

    256 reps for conditioning. All the KBs were unbroken except the set of24. PUs were slow but steady. Ended up doing sets of 2 by the last couple of sets.
  3. bluejayRN Says:
  4. 170# for the back squat, pretty happy with that PR.

    153 reps for conditioning. My push ups need work. Started all right, but ended up doing the negative, with the up part on my knees towards the end.

    Good to see the 9 am peeps and Amanda too!! Thanks Megan M for the extra push with the back squats!
  5. Tovar Says:
  6. Mmmm meat!!!! Why is this the first I've heard of one of our members being co-owner of Just Good Meats. I must be out of the loop or something. Can't wait to stop in sometime. I love good meat!
  7. Paula Says:
  8. BS- 142#x5. Nice working with ya, Lauren!!

    152 reps on metcon. Pushups got really tough. Broke them up by 3'sand 4's on the 15 and 18 rep rounds.

    Then did a 1200m run. Megan Mac and MeganG. decided to join me. Thanks girls! I'm getting sick of hating to run so finally decided to do something about it and run a little everyday to every other day.

    Great job 9am!!!
  9. paul Says:
  10. I didn't know that either about Just Good Meat. And I love me some smoked salmon!
  11. Addi Says:
  12. We get a good chunk of our meat from Sean. Great place! NY strips and thick pork chops make their way to our house weekly.
  13. JennG Says:
  14. Used 137# for back squats tonight. These felt reasonably good, even though strength-wise not where I want to be. All those midnight hours of pouring over youtube videos have really paid off. OR it could have been the deadlift cues...super helpful & flipped a switch for me.

    Got through the 23 of the 2nd set of DUs. Did pushups on the knees, but went Rx'd on the swings. Was able to string together 4-5 DU at a time, which was uber-exciting for me...huge improvement over tripping right away. I've been feeling very "spongy" lately and am loving it! Thanks for all the fantastic coaching!!

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