tag:blogger.com,1999:blog-6077942214000774594.post2780257078738065246..comments2023-11-02T09:52:25.114-05:00Comments on CrossFit Omaha: Thursday 110210Ricky Fraustohttp://www.blogger.com/profile/12541602525977334783noreply@blogger.comBlogger13125tag:blogger.com,1999:blog-6077942214000774594.post-53222112746609658502011-02-10T20:14:46.587-06:002011-02-10T20:14:46.587-06:00strict weighted pullups:
3x10#
3x15#
3x20#
Goal w...strict weighted pullups:<br />3x10#<br />3x15#<br />3x20#<br /><br />Goal was to find 3RM and then do 5 singles w/that weight and 2 minutes rest in between each set; did 5x1 at 20#<br /><br />4 rounds of max burpees in 30 seconds w/ rounds 2 and 4 jumping a foot high; did 12,10,12,11<br /><br />Mobility work/stretching then the kick your a** WOD:<br /><br />7 rounds of:<br />15 swings 1.5/1 pd<br />15 power snatches 93/58 (not really sure on guys weights)<br />15 box jumps 24"<br /><br />DNF: cutoff was 20 minutes; I made it through 7 swings in 7th round; snatches were the hardest part of this WODShelleyhttps://www.blogger.com/profile/08096602306639478915noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-32037242734142767352011-02-10T17:59:19.885-06:002011-02-10T17:59:19.885-06:002nd Workout... Lower Key Weakness Work
** 90 Sec ...2nd Workout... Lower Key Weakness Work <br />** 90 Sec Clock **<br />1 Elevated HSPU (6")<br />Then Complete ONE of the following..<br />5 Toes to Bar (1st, 4th and 7th RD)<br />10 K2E (2nd, 5th and 8th RD)<br />15 GH Sit Ups (3rd, 6th, and 9th RD)<br />9 ROUNDS (Last 3 RDS I did 2 HSPU's down to an AbMat from the 6" elevation so it probably equaled 3-4" deficit...VanBeek Performancehttps://www.blogger.com/profile/14528562036662119833noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-35409815241151722772011-02-10T13:54:03.713-06:002011-02-10T13:54:03.713-06:00Congrats on the PRs, 6am!Congrats on the PRs, 6am!Addihttps://www.blogger.com/profile/02888879083731902363noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-17712179408026505712011-02-10T13:30:58.415-06:002011-02-10T13:30:58.415-06:00Back Squat (No Box) - 1RM - Build Up Quickly then ...Back Squat (No Box) - 1RM - Build Up Quickly then 3X1 over 90%<br />135, 225, 275, 285, 300, 315... Hasnt gone down but still pretty low number... THEN...<br />300X1, 285X1, 275X1 <br /><br />"Wittman" - Main Site for the Day<br />15 Swings (55# DB) <br />15 Power Cleans (95#)<br />15 Box Jumps (24") <br />7 ROUNDS ... Made my cutoff 15 mins based off the times posted<br />** 12:35 ** <br />- Swings were all unbroken... most of the box jumps were fine, but the cleans were down to 8 and 7 by RD 4 and 5 and quick sets of 5 on the last two RDS... All in all... I'm happy with this one..<br /><br />Cable Row 2X12 and AbMat Sit Ups 2X20 afterward...VanBeek Performancehttps://www.blogger.com/profile/14528562036662119833noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-64075124522189235212011-02-10T09:52:16.910-06:002011-02-10T09:52:16.910-06:00I didn't know Joe could talk so much. He'...I didn't know Joe could talk so much. He's not as chatty at 6am. Thanks for sharing these clips--great info.Nataliehttps://www.blogger.com/profile/01345261403784831829noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-63876627999045103232011-02-10T09:38:36.334-06:002011-02-10T09:38:36.334-06:00anyone signing up for lincoln half marathon this y...anyone signing up for lincoln half marathon this year? <br /><br />it's been a looong winter of no running so i'm going to start training today... yikes!Allison H :)https://www.blogger.com/profile/13052605765627897090noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-765376572046704352011-02-10T09:30:22.154-06:002011-02-10T09:30:22.154-06:00Sticking with Thursdays as my behcn press day I wa...Sticking with Thursdays as my behcn press day I was able to lift 213# for 3x5. Last week was my first time getting 208# after trying 4 weeks in a row so it was surprising to be able to get this weight on the first try. Going to jump to 218# next week and see if my strength keeps going up!Markhttps://www.blogger.com/profile/16110322438648150674noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-86904461041229698412011-02-10T08:09:03.088-06:002011-02-10T08:09:03.088-06:00Did "Ledesma" this morning. 3 rounds rx&...Did "Ledesma" this morning. 3 rounds rx'd with parallette hspu's, then did the remaining with regular hspu's. Total 6 rounds and 5 hspu's.J Andresenhttps://www.blogger.com/profile/10344269973792703099noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-15359312578488026242011-02-10T08:03:10.702-06:002011-02-10T08:03:10.702-06:00Air Force wod is every bit as horrible as I rememb...Air Force wod is every bit as horrible as I remember, if not worse. Last year at sectionals I DNF'd. Today I technically DNF'd, but it's more accurate to say I quit. I hit a Berlin-sized wall on the OH squats and I was done. I was reminded that this is only my second week back to class after strength class and my conditioning is still really low, plus my body is still getting acclimated to mornings again, all of which is true. It's also true that this is a really horrible workout that, right now, I really suck at. I will see you again next year Air Force wod, and someday victory will be mine.BChttps://www.blogger.com/profile/15276307684524538732noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-45619738817759290902011-02-10T07:57:28.107-06:002011-02-10T07:57:28.107-06:00Jesse and I made up "Nasty Girls" today....Jesse and I made up "Nasty Girls" today. Had the scale the Muscle ups to 14/14 Pullups and Dips and ran out of dips in the second round finishing second round 1 at a time. Got my pullups in 3rd round before 15 min cuttoff....ugh.<br /><br />Nice work making the heavy hang cleans look easy, Jesse!Hilghttps://www.blogger.com/profile/11605802796666042296noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-16746461376538205672011-02-10T07:57:02.312-06:002011-02-10T07:57:02.312-06:00Thanks for making me do the Air Force WOD, JChrist...Thanks for making me do the Air Force WOD, JChrist and BChrist! Nice work, too!<br /><br />with a 93# barbell:<br />20 thrusters<br />20 SDLHP<br />20 push presses<br />20 OHS<br />20 front squats<br />4 burpees every minute.<br /><br />Last year: 12:42.<br />This year: 10:37.<br /><br />Good day for a PR. I attribute my success mostly to smarter pacing, but partly to all the burpees I've been doing with the games group lately, and my generally much-improved shoulder health. This was almost all a matter of breath for me, except OHS, which were just not stable after all that other shoulder-heavy work.paulhttps://www.blogger.com/profile/13469708256533182213noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-19775347995922975172011-02-10T07:33:57.861-06:002011-02-10T07:33:57.861-06:00Brian, Paul and I did the "2010 Sectionals Ai...Brian, Paul and I did the "2010 Sectionals Air Force WOD" this morning. I still hate this workout as much as when we did it a year ago in Missouri. Brian was nice enough to look up my old time for me so I could compare.<br /><br />Last year: 13:43 using 33#<br />This morning: 10:42 using 39#<br /><br />Great job 6am peeps!<br /><br />JChristJesshttps://www.blogger.com/profile/04939286586362711128noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-51784547039457670042011-02-09T21:29:40.964-06:002011-02-09T21:29:40.964-06:00I have to agree that I am definitely held more acc...I have to agree that I am definitely held more accountable with this sign-in thing. After a couple of rough weeks, I have gotten the hang of it and am more aware earlier on in the day if I am unable to make it to my scheduled time. My work sucks sometimes and I have to stay late, but I working on it! :(Kellihttps://www.blogger.com/profile/12701519078123836161noreply@blogger.com