tag:blogger.com,1999:blog-6077942214000774594.post4926017142839979229..comments2023-11-02T09:52:25.114-05:00Comments on CrossFit Omaha: Monday 110509Ricky Fraustohttp://www.blogger.com/profile/12541602525977334783noreply@blogger.comBlogger24125tag:blogger.com,1999:blog-6077942214000774594.post-15646331629932970122011-05-10T10:14:29.721-05:002011-05-10T10:14:29.721-05:00Whoopsies! I did the same thing Paul. I just reali...Whoopsies! I did the same thing Paul. I just realized that after reading your post. That being said...11:29 @ 77# w/ 1 jerk/round.Laurahttps://www.blogger.com/profile/17078835364184983257noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-23393971699464740002011-05-09T21:51:09.420-05:002011-05-09T21:51:09.420-05:0017:39...I think. I was hurting. My first day back ...17:39...I think. I was hurting. My first day back in a touch over a month. No more late nights doing homework, so I can get back into CFO again! This one hurt, but it was good to be back!Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-80851847906839341372011-05-09T21:08:56.961-05:002011-05-09T21:08:56.961-05:0013:06- 77#. I tried 87#, but my traps started to ...13:06- 77#. I tried 87#, but my traps started to pull and twinge as I went from the catch back to the hang. Not worth it. So stayed with 77#. Need to see my friend, Dr. Jess and soon. Runs were very SLOW! I actually like this wod...yes even with the running. Maybe cuz it was only 200ft. I just glad I did it a 5am and not this evening at 95degrees. <br /><br />Great work 5am! <br /><br />Agreed....Awesome post BC!!!!Paulahttps://www.blogger.com/profile/18312930500531109902noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-2462974307238032092011-05-09T21:02:10.364-05:002011-05-09T21:02:10.364-05:00After some clock confusion post WOD & a chat w...After some clock confusion post WOD & a chat with Jimbo, I've come to the conclusion that I was delusional & I need a new eye prescription. <br /><br />8:20 rxd<br /><br />Thanks for putting up with my sassy ass Jimbo. I need you - you make me stronger both mentally & physically! Thank You.<br /><br />Great post BC & awesome work everyone! Love the heat!!Staciehttps://www.blogger.com/profile/17769707407439433095noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-74213292617370200512011-05-09T19:51:40.763-05:002011-05-09T19:51:40.763-05:00HOT as HELL does not make for feeling too good!!!
...HOT as HELL does not make for feeling too good!!!<br />used 77# 14:55<br />runs were slow! Thank goodness for the 2 minutes of rest!Allison H :)https://www.blogger.com/profile/13052605765627897090noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-55405691035758097272011-05-09T17:51:17.960-05:002011-05-09T17:51:17.960-05:00Great Points, BC... Good Man!! :)Great Points, BC... Good Man!! :)VanBeek Performancehttps://www.blogger.com/profile/14528562036662119833noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-62785678033948819832011-05-09T17:46:36.928-05:002011-05-09T17:46:36.928-05:00Very inspiring BC! I'd be feeling pretty good ...Very inspiring BC! I'd be feeling pretty good about myself too. Now if we could only find a way to go back in time and let you whoop the crap out of the 34yr old BC. Ha! <br /><br />Good job to Brian and the rest of the PR's today!Tovarhttps://www.blogger.com/profile/16747284537139904382noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-58280765808752959612011-05-09T17:05:16.813-05:002011-05-09T17:05:16.813-05:0013:05 w/ 132#, PR. I like this workout a lot!
I ...13:05 w/ 132#, PR. I like this workout a lot!<br /><br />I completely agree with what Eric said about the importance of logging your workouts. It's such a great motivator and boost to your self esteem to look back at the progess you've made. Case in point, in Oct '09 I did this workout in 14:37 starting with 132# but dropping down and finishing at 120#. So for me to PR by 90 seconds AND 12# made me feel pretty good. But then I found something else in my notes - the first time I ever did this wod was June '08 (back at UNO) and my time was 17:24 using 74#! What I did today was over 4 minutes faster and 58# heavier! That's just stupid! I'm going to paraphrase Ricky's great quote from the CFO summit - every day we need to try to be a better version of ourselves. I'm pretty sure the 37 year old me could wipe the floor with the 34 year old me, and I would never have known that without logging my workouts. So use the blog, logwod, a spiral notebook or whatever you prefer and keep track of what you do, and I promise over time you will surprise yourself.<br /><br />Feeling pretty good about myself right now so that means the door is open of Addi to come in and crush my ego.BChttps://www.blogger.com/profile/15276307684524538732noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-57079027411905038722011-05-09T16:59:51.973-05:002011-05-09T16:59:51.973-05:004 HOURS REST...
2nd WOD
"McGheeish"
3...4 HOURS REST...<br /><br />2nd WOD <br />"McGheeish" <br />3 Heavy Ass Tire Flips (750#?)<br />12 Hand Release Push Ups <br />9 Tire Jumps (Used a different tire out there so 24-27"?) <br />5 ROUNDS <br />* 8:11 * <br />- Kept a steady pace and re-chalked when needed... Tire Kept Slipping Off My Shoulder and I have some nasty tire rash...VanBeek Performancehttps://www.blogger.com/profile/14528562036662119833noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-62468541497993457512011-05-09T15:55:22.839-05:002011-05-09T15:55:22.839-05:009:44 rx'd
Runs were slow, but everything els...9:44 rx'd <br /><br />Runs were slow, but everything else unbroken. I forgot how much the heat changes the workout and its only the beginning.jakeHhttps://www.blogger.com/profile/05036241835006014268noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-90856767821292068272011-05-09T14:59:00.043-05:002011-05-09T14:59:00.043-05:00i forgot to do two jerks! i feel so dirty. 10:55 ...i forgot to do two jerks! i feel so dirty. 10:55 with 154 and 1 jerk/rd. both rounds very close together in time (about 4:25).paulhttps://www.blogger.com/profile/13469708256533182213noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-21946203591333880482011-05-09T14:37:56.279-05:002011-05-09T14:37:56.279-05:0016:25 with 132. Couldn't hold crap in my righ...16:25 with 132. Couldn't hold crap in my right hand today. Not sure what I did. Rough one!BigDhttps://www.blogger.com/profile/11978624982567292653noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-83293488706671962132011-05-09T13:45:10.607-05:002011-05-09T13:45:10.607-05:009:10ish rx'd
I know I did this in '09, b...9:10ish rx'd <br /><br />I know I did this in '09, but I've forgotten my logwod password so i can't look it up. <br /><br />Runs felt slow (couldn't make a fast turn in that gravel - that was treacherous!) but the bar complex felt fast - I <3 bar complexes.Addihttps://www.blogger.com/profile/02888879083731902363noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-9347704789103478692011-05-09T12:44:30.121-05:002011-05-09T12:44:30.121-05:00great job this morning, monsters.
I rx and because...great job this morning, monsters.<br />I rx and because of the lack of rakckability I have I did 4 hangcleans 3 squat and to jerks.<br />I finished in 1305. The second round was 1 minute faster than the first. I would like another shot at this one I didnt hit a rythm til the end of the first round.<br />Donohoe out.....Donohoehttps://www.blogger.com/profile/07625370836284776371noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-52468335050810684732011-05-09T12:25:00.309-05:002011-05-09T12:25:00.309-05:001st WOD...
Full Clean and Jerk (1RM - Low Volume ...1st WOD...<br /><br />Full Clean and Jerk (1RM - Low Volume - 8 Sets) <br />110, 154, 198, 220, 242, 258 (Miss), 258 (Make).. 8 lbs more than last week plus the jerk <br /><br />Front Squat - 3X3 (85-88% 1RM) <br />135, 185 X2 <br />230, 235, 235<br /><br />Muscle Ups - Quickening the Pace<br />2 Consecutive Reps @ 30 sec clock <br />10 RDS... Do as many as needed to complete 10... Ended up with 13 cause I lost grip on 1 and just plain messed up on two others... 23 Total Reps <br /><br />Some assistance work... <br />10-1 <br />DB Rows (50#)<br />Toes To Bar <br />* Took About Probably 8-9 mins <br /><br />Tire Flips tonight! HaVanBeek Performancehttps://www.blogger.com/profile/14528562036662119833noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-86894379142511871202011-05-09T10:12:44.284-05:002011-05-09T10:12:44.284-05:0010:06 Rx'd which is :07 faster than Oct '0...10:06 Rx'd which is :07 faster than Oct '09, but that time I only did 82# vs 104# today. My splits were 4:01 and 4:05 each round.<br /><br />Great work 6 am. class!! I've missed you guys!<br /><br />Ditto what others have said about using logwod. We should all be logging our workouts to track progress.Shelleyhttps://www.blogger.com/profile/08096602306639478915noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-71276315117784469572011-05-09T09:23:18.450-05:002011-05-09T09:23:18.450-05:00Crap. Crap. Crap. DNF at RX'd and hit a har...Crap. Crap. Crap. DNF at RX'd and hit a hard wall in 3rd set of second round. Thank you, I needed a wake up call.<br /><br />That being said, traveling again all this week so I'll be working off my own program, watching what I eat and drink, and looking forward to seeing you ass-kickers next week!<br /><br />BHilghttps://www.blogger.com/profile/11605802796666042296noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-11483043543511262462011-05-09T09:23:03.311-05:002011-05-09T09:23:03.311-05:00Wow, LogWod showed the time we did this (Oct. 2009...Wow, LogWod showed the time we did this (Oct. 2009). And I was 1:08 faster this time, and I went prescribed. Oct 2009 I did 132#. It's nice to see that kind of progress. That's why it's good to LogWod.<br /><br />6am was large and in charge today with 20+ athletes!Eric Chttps://www.blogger.com/profile/18038780400850930189noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-54934673234438968402011-05-09T08:45:01.747-05:002011-05-09T08:45:01.747-05:0012:10 for me today. I hit a wall at round 3 of th...12:10 for me today. I hit a wall at round 3 of the second set and lost some time there. There was a lot of weight being thrown around today and everyone was able to push the pace pretty good this morning.Markhttps://www.blogger.com/profile/16110322438648150674noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-5179170270003287762011-05-09T08:35:58.784-05:002011-05-09T08:35:58.784-05:0011:24 using 53# which is a 44 second PR from the l...11:24 using 53# which is a 44 second PR from the last time we did this WOD in Oct 09.<br /><br />Great job 6am<br /><br />JChristJesshttps://www.blogger.com/profile/04939286586362711128noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-21614233829010065562011-05-08T23:18:02.781-05:002011-05-08T23:18:02.781-05:00I misunderstood the rounds part the first time I r...I misunderstood the rounds part the first time I read the workout. I understand it now, thanks for the quick response.B3nj4m1nhttps://www.blogger.com/profile/01113457640330591923noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-83282419370202508992011-05-08T23:05:11.693-05:002011-05-08T23:05:11.693-05:00I don't understand your question.
But, you w...I don't understand your question. <br /><br />But, you will do 1 power clean then 3 hang squat cleans, 2 jerks, followed by a sprint to the front of the building and back. This sequence, you will do 5 times in a row.<br /><br />You'll then rest 2 minutes and repeat.<br /><br />You will have done the sequence a total of 10 times.Ricky Fraustohttps://www.blogger.com/profile/12541602525977334783noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-62871119591451700722011-05-08T23:03:14.593-05:002011-05-08T23:03:14.593-05:00Got it, 5 rounds, rest two minutes, repeat.Got it, 5 rounds, rest two minutes, repeat.B3nj4m1nhttps://www.blogger.com/profile/01113457640330591923noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-67521223440938280412011-05-08T22:56:00.346-05:002011-05-08T22:56:00.346-05:00Ricky, is it 5 rounds of 1 or 5 rounds of 5?Ricky, is it 5 rounds of 1 or 5 rounds of 5?B3nj4m1nhttps://www.blogger.com/profile/01113457640330591923noreply@blogger.com