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Tuesday 120612

Ricky Frausto Filed Under:
WOD
For time, in heats of 5-6:
Row 2000 meters (9 minute cut-off)
Run 1200 meters (around the block)
40 Sumo Dead-lift High Pulls, 132#/99#

Total cut-off time is 20 minutes but you are allowed only 9 minutes to row before having to start the run. If you do not row at least 1750 meters within the cut-off, you must also scale the run to 800 meters.

For the sdlhp's, scale the load to 110#/77#, 88#/53#, and/or the reps to 27.

Post time to comments/Logwod.


Pick'em up while they last. Get your name on the store list prior to the end of the day Friday and your cost for one in each color (blue w/ maroon trim) is $50. After that, they'll run $30 for one or $52 for two.
________________________________

You should've received an email but a reminder that our Fathers Only Day Event happens this Sunday morning. From 8-11 we're opening the gym for all CFO (present and past) fathers, only. We'll then head on over to Granite City for their amazing brunch from 11:30-12:30pm. 

Just a some dads working out, having some prime rib, bacon, eggs, cheesy potatoes, waffles, and bottomless mimosas. R.S.V.P. to crossfitomahaevents@gmail.com if you'll be joining us.

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19 Responses to "Tuesday 120612"

  1. Shelley Says:
  2. 19:40 Rx'd

    Row took 8:20 and wasn't as bad as I was expecting. I came in from run at 15:25 mark. I broke up SDLHP's in sets of 5 from beginning to end.

    Good work 6 am!!!

    Rest day for me tomorrow after 4 days in a row. Quads, hams and glutes were sore coming in to today, and I'm sure I'll be feeling it more tomorrow.
  3. Addi Says:
  4. Skill work with MacDaddy this morning.

    10 rds:
    1 strict pullup w/15#
    2 strict ring dips
    5 30" box jumps
    :30 rest

    Surprisingly, the jumps were the hardest part for me. My hamstrings/CNS are a little shot from yesterday. (Also, from biking to work last night. After DLs. With my brake pads rubbing. DUMB.) Should have gone heavier/more reps for both the pullups and dips. Fun one, though!

    Tabata DU after
    34-34-23-30-27-32-34-29
    Or thereabouts. Either way, I only peed a little, so I feel like a winner. #blackshortsonly
  5. Tovar Says:
  6. Addi... it sounds to me like you might want to work in some Tabata Kegel exercises every once in a while. #nomorepee
  7. Gdawg Says:
  8. AAAHHHHH TOVAR HASHTAGGED ON THE BLOG! #Proud

    I have to agree, kegels girl! Hit up Carrie's pilates class...she has workouts titled "pussy control" that might be able to help with your DU/bladder issue ;-)
  9. Tovar Says:
  10. Gdawg isn't that a Prince song?
  11. Gdawg Says:
  12. yea it is. carrie names her pilates workouts too and we happen to see the name of last weeks in her notebook...lots of giggles!

    by the way if you haven't checked your warrior dash time they are up!

    http://warriordash.com/results/2012_Nebraska_Sat_AG.htm#14

    pretty cool to see all the CFO names throughout!

    Theresa Thibodeau had the fastest CFO female time that I could find 31:59!! WAY TO GO LADY! haven't looked up dudes yet!
  13. paul Says:
  14. I almost spat out my coffee when I read your comment, Tovar. I don't know if there's a tabata for that problem...

    17:43 rx'ed today. Not as bad as I was expecting--I paced pretty well and got through the SDLHP reasonably quickly: 8-4-8-5-5-6-4.
  15. pmohs Says:
  16. 17:10... those high pulls were tough!
  17. Shane Says:
  18. I'm just gonna say it: I love Megan.

    Disappointed in myself today. Held back too much on the rowing and running (I have so little faith in my oxidative system). Thought it'd pay off on the sdhps, which it did...lots left in the tank when I started those. But at rep 35 Ricky called time and I was shocked, I wasn't even looking at the clock. Have to learn to push harder at the right time on these longer ones.
  19. Troy Says:
  20. Scaled sumo's to 110# and got 37 reps done by the cutoff, nothing worse than having 3 reps left when I know I could have picked up the bar 2 seconds earlier on 3 of the sets, or done one more rep on a few sets. Row felt pretty good and the running felt horrible.
  21. Lauren F. Says:
  22. 17:36 for the metcon. Finished my 2K at about 8:50. Scaled the run to 800m, but didn't stop or walk, which is a big win for this girl! In hind sight, wish I had went for the 1200m, but l have so little confidence in anything running. Used 53# for sdlhp. Had planned to scale reps to 27, but I finished those at 16:25ish so decided to finish out the 40. Today's lesson: have more confidence in myself. Great job 5:30 folks!!
  23. JennG Says:
  24. Finished the 2K in 7:56, but got smoked on the run. Completed the 1200m meter, though & got through 17 SDHP with 77# when time was called.

    Happy with the row, disappointed with the run...guess it all evens out in the end.
  25. Gdawg Says:
  26. HAHA! thanks Shane, I love you back!

    as for this workout...I kinda loved the row. really appreciated the coaching & encouragement from josh & jimbo to hold 2min pace. finished row at 8:15 tho...still happy with that.

    but I did not love the run! I had some killer burns & aches in my shins...was slow as hell in this!

    high pulls I scaled to 77# did two sets of ten then broke into smaller sets, was 6 away from finishing them!

    great work today guys & gals! always a pleasure!
  27. Gdawg Says:
  28. HAHA! thanks Shane, I love you back!

    as for this workout...I kinda loved the row. really appreciated the coaching & encouragement from josh & jimbo to hold 2min pace. finished row at 8:15 tho...still happy with that.

    but I did not love the run! I had some killer burns & aches in my shins...was slow as hell in this!

    high pulls I scaled to 77# did two sets of ten then broke into smaller sets, was 6 away from finishing them!

    great work today guys & gals! always a pleasure!
  29. Gdawg Says:
  30. HAHA! thanks Shane, I love you back!

    as for this workout...I kinda loved the row. really appreciated the coaching & encouragement from josh & jimbo to hold 2min pace. finished row at 8:15 tho...still happy with that.

    but I did not love the run! I had some killer burns & aches in my shins...was slow as hell in this!

    high pulls I scaled to 77# did two sets of ten then broke into smaller sets, was 6 away from finishing them!

    great work today guys & gals! always a pleasure!
  31. Gdawg Says:
  32. HAHA! thanks Shane, I love you back!

    as for this workout...I kinda loved the row. really appreciated the coaching & encouragement from josh & jimbo to hold 2min pace. finished row at 8:15 tho...still happy with that.

    but I did not love the run! I had some killer burns & aches in my shins...was slow as hell in this!

    high pulls I scaled to 77# did two sets of ten then broke into smaller sets, was 6 away from finishing them!

    great work today guys & gals! always a pleasure!
  33. Gdawg Says:
  34. HAHA! thanks Shane, I love you back!

    as for this workout...I kinda loved the row. really appreciated the coaching & encouragement from josh & jimbo to hold 2min pace. finished row at 8:15 tho...still happy with that.

    but I did not love the run! I had some killer burns & aches in my shins...was slow as hell in this!

    high pulls I scaled to 77# did two sets of ten then broke into smaller sets, was 6 away from finishing them!

    great work today guys & gals! always a pleasure!
  35. Gdawg Says:
  36. HAHA! thanks Shane, I love you back!

    as for this workout...I kinda loved the row. really appreciated the coaching & encouragement from josh & jimbo to hold 2min pace. finished row at 8:15 tho...still happy with that.

    but I did not love the run! I had some killer burns & aches in my shins...was slow as hell in this!

    high pulls I scaled to 77# did two sets of ten then broke into smaller sets, was 6 away from finishing them!

    great work today guys & gals! always a pleasure!
  37. Gdawg Says:
  38. woah...sorry guys...don't know how that happened...was really impressed to see 18 posts on the blog and then disappointed to realize they were mostly me...

    log and blogging has picked up though guys, good work!

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