tag:blogger.com,1999:blog-6077942214000774594.post91082669869491177..comments2023-11-02T09:52:25.114-05:00Comments on CrossFit Omaha: Tuesday 110125Ricky Fraustohttp://www.blogger.com/profile/12541602525977334783noreply@blogger.comBlogger35125tag:blogger.com,1999:blog-6077942214000774594.post-20539978612470106812011-01-27T19:13:43.426-06:002011-01-27T19:13:43.426-06:0053# press53# presshannah eileenhttps://www.blogger.com/profile/09456518909404777029noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-88115745193247815952011-01-26T06:43:30.996-06:002011-01-26T06:43:30.996-06:006 rds:
3 OH 131#
6 CTB
9 clapping pushups
13:52 Rx...6 rds:<br />3 OH 131#<br />6 CTB<br />9 clapping pushups<br />13:52 Rx'd<br /><br />This went very slow after first 3 rounds for me; missed my last OH of last set and had to redo a few CTB and pushups along the way too.<br /><br />Surprisingly, I'm not as sore as I expected to be this a.m. after the last couple days. Thanks to Jess and foam rollers:) <br /><br />I am looking forward to rest day today!!Shelleyhttps://www.blogger.com/profile/08096602306639478915noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-16928117638415065862011-01-25T22:59:11.461-06:002011-01-25T22:59:11.461-06:00press 84# 3x5.
6 rnds:
3 oh 131#
6 c2b
9 clap pus...press 84# 3x5. <br />6 rnds:<br />3 oh 131#<br />6 c2b<br />9 clap push ups<br /> 10:52 rx'd<br /><br />the 131 wasn't as bad as I though it would be, it was a toughy though! much would have rather done KB swings vs stupid clapping pushups.....damn boysKathttps://www.blogger.com/profile/14736776396391913356noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-8687835294648266342011-01-25T22:12:32.477-06:002011-01-25T22:12:32.477-06:00Tough day of training starting this morning with s...Tough day of training starting this morning with snatch. All I could throw up this morning was 159lbs. I was close to getting 164lbs but couldn't quite make the catch. I think I need to make some adjustments to the technique. Also worked on Lpullups and pistols this morning.<br /><br />Pressed tonight at 6:30 and used 142lbs for my 3 sets. Felt pretty good.<br /><br />As for the games workout at 7:30 it was extremely heavy and the clapping pushups were no joke. It didn't help that I did too many pushup reps on the first 3 rounds either. Finished in 8:43.Tovarhttps://www.blogger.com/profile/16747284537139904382noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-60565710987563578802011-01-25T21:42:50.012-06:002011-01-25T21:42:50.012-06:00Got a nice ass-kicking in the Games WOD tonight. ...Got a nice ass-kicking in the Games WOD tonight. DNF. Even scaled back to 176 on the overhead anywhichway. That lasted for two sets. Tweaked the back and had to drop to 154. The pushups were actually a nice resting part for me. Got two of the last set of 3 overheads before time was called. Shitty, shittty, shitty.....<br />Gonna try to avoid under-recovery with a big steak and then sleep.<br />Once again, all you in the Games prep are my heroes....BigDhttps://www.blogger.com/profile/11978624982567292653noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-70325619499512150122011-01-25T21:37:37.500-06:002011-01-25T21:37:37.500-06:001RM Snatch-132. Took the grip an inch wider and sh...1RM Snatch-132. Took the grip an inch wider and shoulder felt it. But, I got it and Ricky is right... it does kinda just go up there with more ease. Not sure if my right side is sold yet, time will tell.<br /><br />L PullUps/Pistols-20:38. Slight bend in the legs due to hammie issues. Serious issues.<br /><br />Press 3x5-79. My form improved so much and my last set felt the best. Ill take it. Thanks Jon!<br /><br />OH/C2B/ClapPUs-8:17. Ready for bed.<br /><br />STACIETovarhttps://www.blogger.com/profile/16747284537139904382noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-57084577335212481572011-01-25T21:33:13.688-06:002011-01-25T21:33:13.688-06:00137# press, felt pretty good. Games WOD in 8:46 u...137# press, felt pretty good. Games WOD in 8:46 using 132#, pretty humbling to use the girls weight, but I'm pretty new to the push jerk. It was cool to workout with all you beasts. <br /><br />Ricky, what do you suggest doing if you have all the strength numbers and still struggle with WODs?Chiphttps://www.blogger.com/profile/03098552965697031965noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-73676355228266451782011-01-25T19:51:58.444-06:002011-01-25T19:51:58.444-06:0064# for all three sets. Tried 69#, but couldn'...64# for all three sets. Tried 69#, but couldn't even get 3...I know it's all mental. Next time.JennGhttps://www.blogger.com/profile/09927442804045925733noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-56541028388762089352011-01-25T18:44:18.632-06:002011-01-25T18:44:18.632-06:00Ladies, if you haven't read Ricky's last b...Ladies, if you haven't read Ricky's last blog post (http://rickyfrausto.tumblr.com/post/2909134133/self-esteem-and-confidence), do it now. Then eat a steak, preferably wrapped in bacon. I wish I'd read it 3 1/2 years ago. I also wish I had a bacon-wrapped steak in the house.<br /><br />Seriously, though. Read it. It's important.<br /><br />Good stuff, Ricky.Addihttps://www.blogger.com/profile/02888879083731902363noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-35847186987252479292011-01-25T17:31:46.059-06:002011-01-25T17:31:46.059-06:00I would like to recognize the passing of Jack Lala...I would like to recognize the passing of Jack Lalanne. The infamous fitness guru of the 60's and 70's who used to say, "if God didn’t make it, man shouldn’t eat it"<br /><br />He also warned generations that they were killing themselves with the knife and fork, white flour and sugar, insecticides and pesticides long before it was the fashion. <br /><br />He was the man.Eric Chttps://www.blogger.com/profile/18038780400850930189noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-36110064347825956802011-01-25T17:30:36.185-06:002011-01-25T17:30:36.185-06:006 rds
3 chest to overhead 131#
6 chest-to-bar pull...6 rds<br />3 chest to overhead 131#<br />6 chest-to-bar pullups<br />9 clapping pushups<br />11:54<br /><br />Just made it under my goal of 12 min. Holy shoulders. This didn't really tire them out - just showed every grindy little bit of impingement... Definitely looking forward to tomorrow's rest day. Also, got a bonus night off at work. Early to bed for me tonight!Addihttps://www.blogger.com/profile/02888879083731902363noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-37726475978548506102011-01-25T14:46:06.541-06:002011-01-25T14:46:06.541-06:00I know this. Now if I could just figure out how to...I know this. Now if I could just figure out how to be obsessive about the rest of the things that are important in my life. #passion #hustle #grit<br /><br />As for money's worth, you better believe it. Wouldn't have it any other way.Ricky Fraustohttps://www.blogger.com/profile/12541602525977334783noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-56087059985847794692011-01-25T14:46:04.886-06:002011-01-25T14:46:04.886-06:001RM snatch - 114#
Failed once at 119 - caught it ...1RM snatch - 114#<br /><br />Failed once at 119 - caught it out front a bit and couldn't quite pull it back. Decided that with 2 more metcons and the press left today, I should call it quits. Focused on getting faster under the bar - still a ways to go, but improving! PR is 130 at regionals last year, but that was a beyond-sloppy power "snatch", and this was a legit, good technique, full squat snatch. <br /><br />L-pullup/pistols<br /><br />Scaled to tuck pullups and did about half the pistols with an 8# DB counterweight. Gave myself 2:30 for each set of each exercise. Got all the pistols and the last set of pullups in the allotted time. Finished the 2nd to last round with :43 seconds to spare, so waited :13 and started early... then finished my last pistols with 2:25 to spare, giving me a total time of 17:something or other... <br /><br /><br />Came back an hour later for 3x5 press at noon. <br /><br />79#<br /><br />Did 84# last time, and remember it feeling pretty damn good. My arms are shot today, so 79# felt hard. I was looking forward to moving up to 88#, but as Reba had to remind me repeatedly, I have to have realistic expectations with the increased volume this week. It's boring being reasonable.Addihttps://www.blogger.com/profile/02888879083731902363noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-24317576548534945222011-01-25T14:39:33.141-06:002011-01-25T14:39:33.141-06:00Ricky... your obsessive!
Haha, but at least were...Ricky... your obsessive! <br /><br />Haha, but at least were getting our moneys worth!<br /><br />Thanks for being a STUD!<br /><br />See ya at 4:30, where I won't do a 5RM.Pastor Justinhttps://www.blogger.com/profile/06352553443921283414noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-10397851095126307742011-01-25T14:30:43.775-06:002011-01-25T14:30:43.775-06:0054# for 3x5 today
between sets used trainer pood ...54# for 3x5 today<br /><br />between sets used trainer pood for single arm rows<br /><br />after this went to 24hour and rowed 2k and ran a bit - my running is way down. I have SO SO much to work on with all aspects of my fitness. But it's good, because I know I can be where I was before - just need to work at it all and be patient with myself and my body.<br /><br />Thanks for being my buddy today KarenAllison H :)https://www.blogger.com/profile/13052605765627897090noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-18104596840400174542011-01-25T13:48:14.813-06:002011-01-25T13:48:14.813-06:003 Push Jerks 186
6 C2B Pull ups
9 Clapping Push up...3 Push Jerks 186<br />6 C2B Pull ups<br />9 Clapping Push ups<br />6 rounds<br />7:29<br /><br />Nice time Justin!<br /><br />Missed last rep of jerks on my 5th and 6th rounds. Clapping push ups slowed me down, Push ups used to be one of my strengths. Well just got to keep workin!JonDhttps://www.blogger.com/profile/02078345965262665610noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-24925528228442822512011-01-25T13:41:41.803-06:002011-01-25T13:41:41.803-06:00Finally being a little smarter about my strength w...Finally being a little smarter about my strength work... Taking things to maximal effort only works so long... probably not the smartest way to go about things but used what worked until it stopped working... <br /><br />So every 3 2on/1off cycles I'll have three lifts where I'm going max effort on (ascending sets) and two where I'm going developmental (straight sets)<br /><br />Power Clean - 3X3 (Hit 237 for a max so kept it at 220-225 for all three sets)<br /><br />Crossfit Football Metcon <br />3 Push Jerks (185#) <br />6 CTB Pull Ups <br />9 Hand Release Clapping Push Ups <br />6 ROUNDS (5:42) - Missed 1 Jerk right at the end.. Stupid.. Cost me 10 secs I bet... <br /><br />Post Work- <br />Heavy DB Row (50#'s) X 3X10 <br />GH Sit Ups 3x10 (Fast As Possible) <br /><br />Might the main site WOD from a few days back... 3X800m run tonight or tomorrowVanBeek Performancehttps://www.blogger.com/profile/14528562036662119833noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-68821917183374248362011-01-25T13:32:03.942-06:002011-01-25T13:32:03.942-06:00Do I have to write it all down again, Eric? Hahaha...Do I have to write it all down again, Eric? Hahahaha. <br /><br />Hey guys, I probably should have been doing something else but I was motivated so I acted on it. <br /><br />Here is a link to a PDF I just created for baseline strength goals. These aren't crazy numbers by any means. They are minimums I think all of you should strive to attain as quickly as possible. Once there, continue to pass them further. <br /><br />I even left spaces for dates and actual so you could track all of it on your way to reaching these baseline goals. Everyone should have a folder in the gym and if you don't, let me know and I'll make you one. Keep this sheet in that folder and refer to it everyday. Do something everyday towards reaching each baseline.<br /><br />Have fun.<br /><br /><a href="http://www.fileden.com/files/2008/3/13/1811429/CFO%20Level%201%20-%20Strength.pdf" rel="nofollow">CFO Baseline Strength - Level 1</a><br /><br />Let me know what you think?Ricky Fraustohttps://www.blogger.com/profile/12541602525977334783noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-52527674863221543902011-01-25T12:54:05.449-06:002011-01-25T12:54:05.449-06:00120# 2 x 5
125# 1 x 5
Is that how you want it pos...120# 2 x 5<br />125# 1 x 5<br /><br />Is that how you want it posted Ricky??? HAHAHA! J/K!!! <br /><br />Next time it will be 120# 3x5 Or maybe even 125# 3x5 if I'm hulking out like I'm planning. : )Eric Chttps://www.blogger.com/profile/18038780400850930189noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-35257510989993022422011-01-25T12:44:43.531-06:002011-01-25T12:44:43.531-06:00Yes Gina, I knew I could count on you. Great examp...Yes Gina, I knew I could count on you. Great example.Ricky Fraustohttps://www.blogger.com/profile/12541602525977334783noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-24600822995472717072011-01-25T12:43:24.127-06:002011-01-25T12:43:24.127-06:00I used 84# for all three sets today. Last time I ...I used 84# for all three sets today. Last time I did 79, so I was happy with today's weights. Nice job Jillian on finally using the men's bar.Ginahttps://www.blogger.com/profile/15449493028848772211noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-33641193020911898402011-01-25T12:36:14.801-06:002011-01-25T12:36:14.801-06:00Well to catch up on posting my workouts.
Saturday...Well to catch up on posting my workouts.<br /><br />Saturday <br />100 Ball Slams for time<br />3:11<br /><br />Monday <br />30 Box Jumps<br />30 PC 176<br />30 Box Jumps<br />4:33<br /><br />Today<br />Not sure yet probably either the run from yesterday or one of the pull up workouts from today. Keep ya posted. <br /><br />Great knowledge being thrown around in the blog today. People should read it and have a game plan when they come in today. This is a great opportunity get better, and understand better as well.JonDhttps://www.blogger.com/profile/02078345965262665610noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-34590517707163272742011-01-25T11:17:58.175-06:002011-01-25T11:17:58.175-06:00Greg, I added more people to the actual class, so ...Greg, I added more people to the actual class, so that opened more wait list spots (5 to be exact).<br /><br />I suspect some will cancel in the days leading up to Saturday. Things come up.<br /><br />Remember, this Saturday is not an open gym. Those signed in for 10AM will be doing mock competition WODs. You do have the choice to do one, two, or all three though. Don't worry though, this is not for the elite. This is just a regular ol class with a couple of extra workouts is all. Ask others, it's really fun and a great way to test your capacity. <br /><br />The workouts will be created to handle the amount of people we have sign up.Ricky Fraustohttps://www.blogger.com/profile/12541602525977334783noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-29767380537597312682011-01-25T11:11:43.535-06:002011-01-25T11:11:43.535-06:00Ricky, Thanks for writing that all up. I should h...Ricky, Thanks for writing that all up. I should have stuck with what I did last time.<br /><br />BTW - I tried to get on the wait list for Saturday competition and even that is full. Do you still have room?GregPhttps://www.blogger.com/profile/16317298320374717072noreply@blogger.comtag:blogger.com,1999:blog-6077942214000774594.post-28245682241036361042011-01-25T10:55:42.961-06:002011-01-25T10:55:42.961-06:00If the workout says 2 rounds of: 2 push ups, 4 pul...If the workout says 2 rounds of: 2 push ups, 4 pull ups, and 6 air squats, what would you do? I would hope exactly what is printed above.<br /><br />Don't be embarrassed by not doing today's workout right, be embarrassed by not doing it right again, the next time 3x5 shows up. This means, the next time you see 3x5, try for the heaviest weight you can do for 3x5 and not the heaviest weight you can do for 1x5. That's not the workout, per the above example. <br /><br />I am not trying to point people out, I want everyone to learn from this experience. I believe it to be more of a misunderstanding of the rules. Showing me what you can do will not improve your strength. You need to develop it.<br /><br />I'll tell you what, let's use Brian's example above. He got 147# for 5 one time. He started out with 132#. If after successfully completing 5 reps at 132#, he felt he could make a jump, we would then just refer to that previous set at 132# as an additional warm-up set and start with the next weight as his first work set. If again, he felt he could make a jump, then again, he would make that jump but it would then be his first set of 5 in which he would try to complete 2 more sets of 5 reps with that weight. <br /><br />So if you haven't made it into class yet, follow the advice I've given and try to achieve the most amount of weight you can get for 15 reps separated into 3 sets of 5. This weight will be a somewhat under what you can do for 1 all out set of 5 reps (5RM) since you are trying to maintain it for 2 more sets. If you use a weight for your first work set and it turns out to be too light, don't fret. Increase it and start over at set 1.<br /><br />Let's see how many can get all 15 reps with the heaviest weight they can muster from here on out, starting at noon.Ricky Fraustohttps://www.blogger.com/profile/12541602525977334783noreply@blogger.com