tag:blogger.com,1999:blog-6077942214000774594.post3061015926135239599..comments2023-11-02T09:52:25.114-05:00Comments on CrossFit Omaha: Wednesday 101215Ricky Fraustohttp://www.blogger.com/profile/12541602525977334783noreply@blogger.comBlogger5125tag:blogger.com,1999:blog-6077942214000774594.post-38988357168461657742010-12-15T22:46:57.122-06:002010-12-15T22:46:57.122-06:003x1 308#, 3x1 318#. Felt super heavy today, legs w...3x1 308#, 3x1 318#. Felt super heavy today, legs weren't 100%. Good job 4:30.Chiphttps://www.blogger.com/profile/03098552965697031965noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-88755057407473696872010-12-15T18:35:07.685-06:002010-12-15T18:35:07.685-06:00Was on my way and thenthe freezing rain began. I t...Was on my way and thenthe freezing rain began. I turned around. I don't mess with freezin rain :( sorry guys!Kellihttps://www.blogger.com/profile/12701519078123836161noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-31719680457465508012010-12-15T14:16:25.799-06:002010-12-15T14:16:25.799-06:00WOD 1 or 1 and 2 depending on how you look at it I...WOD 1 or 1 and 2 depending on how you look at it I guess...<br /><br />Strength Work... <br />Weighted Pull Ups 3X5 (Best is 50X4)<br />BW, 33#, 54#, 54X4... PR but that 5th rep may have had a little kip with it<br /><br />Metcon 1 - CFO WOD from a few days ago... But subbed a 800m Run instead so probably have to add 20-30 secs onto my time to compare it to the original version... <br />800m Run <br />4RDS of<br />7 Push Press (155#) <br />25 Squats <br />** 6:24, So probably something like 7 mins if I had rowed instead.. Ran the 800 in a little under 3 mins and did all reps unbroken<br /><br />Not sure what I'll do tonight but will be longer... probably a 20 min AMRAP with some gymnastic weakness in itVanBeek Performancehttps://www.blogger.com/profile/14528562036662119833noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-37799580723362225872010-12-15T11:25:18.959-06:002010-12-15T11:25:18.959-06:00http://awkwardworkouts.com/
Just a funny link on ...http://awkwardworkouts.com/<br /><br />Just a funny link on the 8 most award works in a gym.Natehttps://www.blogger.com/profile/12081325906593494541noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-21738485187233086492010-12-14T19:09:07.534-06:002010-12-14T19:09:07.534-06:00Tuesday Nights Workout...
Max Height No Step BJ -...Tuesday Nights Workout...<br /><br />Max Height No Step BJ - 3X3<br />36" 42" 44"<br /><br />Power Clean - 3RM - Best Clean so far for a 3 is 229 (hang/power) and 239 (full catch) <br />154, 198, 220, 236 - Felt good<br /><br />Clean Pulls - 3X3 (275-305)<br /><br />Bench Press (Yeah been a while) <br />3X5 (135, 165, 185) Horrible I know<br />Cable Row 3X10<br />Barbell Roll Outs 3X10<br /><br />Thinking of pulling a triple WOD day tomorrow so just tested out my 250m Row to see if its faster... 3 Attempts - PR so far is 43.7.. I've done mid 42's before though <br />42.8, 44.1, 45VanBeek Performancehttps://www.blogger.com/profile/14528562036662119833noreply@blogger.com