tag:blogger.com,1999:blog-60779422140007745942024-03-05T06:38:54.310-06:00CrossFit OmahaRicky Fraustohttp://www.blogger.com/profile/12541602525977334783noreply@blogger.comBlogger1828125tag:blogger.com,1999:blog-6077942214000774594.post-35218812119186493652012-09-24T21:35:00.000-05:002012-09-23T21:36:00.185-05:00The Last PostNow that we have moved to the new website (<a href="http://www.crossfitomaha.com/"><span style="color: #990000;">http://www.crossfitomaha.com</span></a>), nothing further will get posted to this blog. It will remain active but stagnant and can be reached at any time by pointing your browser to http://www.crossfitomaha.blogspot.com. This will allow us to preserve our history which is of utmost importance.<br />
<br />
We hope you like the new website and will be encouraged to post your comments there about your workouts as I've added Facebook comments which in turn will help to get CFO more exposure to all your friends.<br />
<br />
Thanks so much for your patience as we continue to learn how to fully maximize the new website's functionality.Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com3tag:blogger.com,1999:blog-6077942214000774594.post-85441374656321197712012-09-21T21:09:00.000-05:002012-09-20T21:09:15.104-05:00Friday 120921<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
Bulgarian Split Squats 10-10-10 reps<br />
<br />
After a thorough warm up, complete three sets of 10 reps, each leg, increasing the weight each set.<br />
<br />
Post weights used to comments/<a href="http://www.logwod.com/" target="_blank"><span style="color: #990000;">Logwod</span></a>.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5O4h0Nt6IZQIX21TPYZQLb8K9vHAbg5EZGxCLV8a8lpPBEyPIUufyLKSl1kG3K7fOPlFhSg4mvvxKq7EOmFow2pXIYmo8Iyb9XKzo0HJPlHnE7ZZZpLW0w6CNVCEqVR4DDxjcYm53kyOo/s1600/nashtessatara.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="317" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5O4h0Nt6IZQIX21TPYZQLb8K9vHAbg5EZGxCLV8a8lpPBEyPIUufyLKSl1kG3K7fOPlFhSg4mvvxKq7EOmFow2pXIYmo8Iyb9XKzo0HJPlHnE7ZZZpLW0w6CNVCEqVR4DDxjcYm53kyOo/s400/nashtessatara.jpg" width="450" /></a>
<br />
Kristina, Tessa, and Tara showing their CFO support!Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com6tag:blogger.com,1999:blog-6077942214000774594.post-78427749535178170772012-09-20T22:30:00.000-05:002012-09-19T22:30:44.496-05:00Thursday 120920<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
<b>Rest Day</b><br />
<br />
Reminder that 5-7am is one class as well as 4:30-7:30pm. Sign up and show up when you want, so long as you're out by 7 / 7:30pm. Thanks. Come ready to work.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir1ykEQl__WnsHcZZsoSEyl9ah54TB5ZPJD13MKRqmFiQ2eD5efc8ZNliV6tr9Hpt5ATYkGFKoLSyefxVx0F8DIJT7CmxEo7p3D1IndcnqWLHYkRWAhLEFgEYtQrj1DZMDP0aXserAty30/s1600/standbyme.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="350" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir1ykEQl__WnsHcZZsoSEyl9ah54TB5ZPJD13MKRqmFiQ2eD5efc8ZNliV6tr9Hpt5ATYkGFKoLSyefxVx0F8DIJT7CmxEo7p3D1IndcnqWLHYkRWAhLEFgEYtQrj1DZMDP0aXserAty30/s400/standbyme.jpg" width="450" /></a>
<br />
Post to comments what you remember most about this movie. Is it one of your favorites of all time? If not, what is? Goonies? The Karate Kid? Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com9tag:blogger.com,1999:blog-6077942214000774594.post-88420282301913657592012-09-19T20:34:00.000-05:002012-09-18T20:34:40.664-05:00Wednesday 120919<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
Seven rounds for time of:<br />
15 Goodmornings, 63#/43#<br />
L-Sit, 60 seconds<br />
<br />
Use as many sets as necessary to accumulate 60 seconds in the L-sit position. The prescription is same size bumper plates underneath the hands and heels.<br />
<br />
Post time to comments/<a href="http://www.logwod.com/" target="_blank"><span style="color: #990000;">Logwod</span></a>.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAjbvZQKcqwob5I1L6Bn_ayHtWW6htJspTE-xC9_194q84N31tL0yhDRHqPld7vaA4MCD4X-qbcOVu6ih7LKGT95trMK-VZX4CqvV7uHhafUVQDQv2r-QosVqSED-iIDrxOQJ6flRwF_sK/s1600/IMG00227-20120918-2023.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="350" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAjbvZQKcqwob5I1L6Bn_ayHtWW6htJspTE-xC9_194q84N31tL0yhDRHqPld7vaA4MCD4X-qbcOVu6ih7LKGT95trMK-VZX4CqvV7uHhafUVQDQv2r-QosVqSED-iIDrxOQJ6flRwF_sK/s400/IMG00227-20120918-2023.jpg" width="450" /></a>
<br />
The proper L-sit for this workout. Bryce has his feet pulled high but as long as the heels remain above the surface of the plates, he can accumulate time. Ideally, the legs must also remain fully extended.Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com6tag:blogger.com,1999:blog-6077942214000774594.post-58344676032491244852012-09-18T21:03:00.000-05:002012-09-17T21:13:40.644-05:00Tuesday 120918<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
Bench Press 5-5-5 reps<br />
<br />
After a thorough warm-up, complete 3 sets of 5 bench presses, increasing in weight each set. Complete these on a 3 minute clock. Compare to <a href="http://crossfitomaha.blogspot.com/2012/07/friday-120727.html" target="_blank"><span style="color: #990000;">120727</span></a>.<br />
<br />
<b>Conditioning</b><br />
<br />
Three rounds for time of:<br />
Pinch Grip Farmer's Carry, 200 meters<br />
50 Air Squats<br />
<br />
For the farmer's carry, guys use yellow bumpers while ladies use green bumpers. No penalty for having to put bumpers down so long as you don't continue to advance.<br />
<br />
Post time to comments/<a href="http://www.logwod.com/" target="_blank"><span style="color: #990000;">Logwod</span></a>.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTWOJdpsCrq9dHG7gcyCB4Q0rCiQDvW2UQF64NAWnEF6w0391x1HYQtu87o-kqxYGttvZ3u9Fq5jRL4UDNbVRgpk5p9xdJ8Y0XDFqfYWYHnte6OMtZWZOTO-op-8BEnGYfiZzuU2NedW_c/s1600/corporatecup.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="350" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTWOJdpsCrq9dHG7gcyCB4Q0rCiQDvW2UQF64NAWnEF6w0391x1HYQtu87o-kqxYGttvZ3u9Fq5jRL4UDNbVRgpk5p9xdJ8Y0XDFqfYWYHnte6OMtZWZOTO-op-8BEnGYfiZzuU2NedW_c/s400/corporatecup.jpg" width="450" /></a>
<br />
Pre Corporate Cup run. There were many more CFO'ers in attendance that ran for different companies. Did you run? What was your time? If you ran last year or in the past, was it a PR? Post to comments.Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com11tag:blogger.com,1999:blog-6077942214000774594.post-81093061061301439642012-09-17T20:47:00.000-05:002012-09-16T20:48:06.114-05:00Monday 120917<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
As many rounds/rep as possible in 20 minutes of:<br />
10 Dead-lifts, bodyweight<br />
10 Pull ups<br />
Run 800 meters<br />
<br />
If your 800 run time surpasses 4 minutes, you should consider scaling to lesser distance. If a body-weight dead-lift is not in the cards, scale to a percentage of your weight that is closest to 100% (maybe 85%BW or 75%BW)<br />
<br />
Post total reps/rounds to comments/<a href="http://www.logwod.com/" target="_blank"><span style="color: #990000;">Logwod</span></a>.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghi-oOLCux2bIExr0KZkB3qTGRSkxB3c2X3X82_NMhj_MPhYorVobBlMaZ2WyyT_PtOKwP_EBCoXUdBmHNYHXEHzhrNajJWU8ZXtkbNO9DBx5EHvKXr4ardGMH2iHUmEGiA4wQlWx0MVdE/s1600/crossfit.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="460" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghi-oOLCux2bIExr0KZkB3qTGRSkxB3c2X3X82_NMhj_MPhYorVobBlMaZ2WyyT_PtOKwP_EBCoXUdBmHNYHXEHzhrNajJWU8ZXtkbNO9DBx5EHvKXr4ardGMH2iHUmEGiA4wQlWx0MVdE/s400/crossfit.jpeg" width="450" /></a>
<br />
Anyone ever question this? Ha.Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com8tag:blogger.com,1999:blog-6077942214000774594.post-27858221002845949412012-09-15T22:48:00.000-05:002012-09-14T22:49:51.819-05:00Saturday 120915<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
Three rounds for time of:<br />
Walking Lunges, 50 steps<br />
20 Pull ups<br />
20 Straight Bar Dips<br />
<br />
Pilates at 8am and open gym at 11:00am.<br />
<br />
Post time to comments/<a href="http://www.logwod.com/" target="_blank"><span style="color: #990000;">Logwod</span></a>.<br />
<br />
<iframe allowfullscreen="allowfullscreen" frameborder="0" height="253" src="http://www.youtube.com/embed/5zvqNHDTf8Y?rel=0" width="450"></iframe>
Motivational? Unrealistic? Realistic? Irresponsible by CFHQ? Thoughts?Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com7tag:blogger.com,1999:blog-6077942214000774594.post-75849460149901214112012-09-14T20:29:00.000-05:002012-09-13T20:29:47.978-05:00Friday 120914<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
On a 3 minute clock, complete seven rounds for time of:<br />
1 Front Squat<br />
3 Jerks (split or push)<br />
<br />
For a round to be successful, the front squat and jerks must be unbroken without dropping the bar. You may split jerk or push jerk the weight. Increase weight each round.<br />
<br />
Post weights used to comments/<a href="http://www.logwod.com/" target="_blank"><span style="color: #990000;">Logwod</span></a>.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTQnms4QKlhkftTXxAEnsaRffvw6nzsY9Y1plaX-WSwpS4zwgyaYDSCjAEgQ-hY0C3KdKDuFbALy8ERs-I5Hbv7Z4j2vrDgV8xmyoDy5aJERJTAudHilmSTY-P7dWrnfnYKQ5RKK0yxwf8/s1600/carrie.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="610" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTQnms4QKlhkftTXxAEnsaRffvw6nzsY9Y1plaX-WSwpS4zwgyaYDSCjAEgQ-hY0C3KdKDuFbALy8ERs-I5Hbv7Z4j2vrDgV8xmyoDy5aJERJTAudHilmSTY-P7dWrnfnYKQ5RKK0yxwf8/s640/carrie.jpg" width="450" /></a>
<br />
Carrie and daughter Cate.Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com10tag:blogger.com,1999:blog-6077942214000774594.post-9326444832927903722012-09-13T20:18:00.000-05:002012-09-12T20:18:56.034-05:00Thursday 120913<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
<b>Rest Day</b><br />
<br />
Reminder that there is now only one class from 5-7am and one class from 4:30-7:30pm on Thursdays. The 9am and noon class remain but for the above listed, you sign up for one class and come when you want during that time frame so long as you're gone by 7am or 7:30pm. Thanks for your cooperation<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVF9jU6opIh3eiMJj7zUlzvppLnRrfrE_3zaFpl8gMk-VQlj9bcxdM_VheXn2DvxspEG0l2hzL0C-CsWzTbaQX9jw_regKguA8v0hEMMhioX6mugfig46mGdxFatkd1WeUZ9ddZaKx2rPh/s1600/stones.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="610" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVF9jU6opIh3eiMJj7zUlzvppLnRrfrE_3zaFpl8gMk-VQlj9bcxdM_VheXn2DvxspEG0l2hzL0C-CsWzTbaQX9jw_regKguA8v0hEMMhioX6mugfig46mGdxFatkd1WeUZ9ddZaKx2rPh/s640/stones.jpg" width="450" /></a>
<br />
Playing with stones and toes 2 bar in theGym.Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com6tag:blogger.com,1999:blog-6077942214000774594.post-88758425560521430742012-09-12T20:58:00.000-05:002012-09-11T20:59:04.785-05:00Wednesday 120912<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
Five rounds for max reps of:<br />
93#/73# Stone to Shoulder, 1 minute<br />
Toes 2 Bar, 1 minute<br />
Calories on the Rower, 1 minute<br />
Rest Station, 1 minute<br />
<br />
Each person will start at a different station (possibly the rest station as well).<br />
<br />
Post total reps to comments/<a href="http://www.logwod.com/" target="_blank"><span style="color: #990000;">Logwod</span></a>.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3FhrznpiO5SFLff7S8TyTXJi0R7bElO8WLieWnSi97LFLms0GNuTZGlGeTlwG361Zg-7kv6t7iQIoTEY6_ly0LBXTH4bCkCO1X9YgoI6uQOL4GA9SCNLCosIQ2hsMNhYvC7SNF2DZ4UWh/s1600/IMG_2057.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="350" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3FhrznpiO5SFLff7S8TyTXJi0R7bElO8WLieWnSi97LFLms0GNuTZGlGeTlwG361Zg-7kv6t7iQIoTEY6_ly0LBXTH4bCkCO1X9YgoI6uQOL4GA9SCNLCosIQ2hsMNhYvC7SNF2DZ4UWh/s400/IMG_2057.JPG" width="450" /></a>
<br />
Bob SidzyikAnonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com10tag:blogger.com,1999:blog-6077942214000774594.post-33950083199058421892012-09-11T20:32:00.000-05:002012-09-10T20:32:31.562-05:00Tuesday 120911<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
<b>"Moore"</b><br />
As many rounds as possible in 20 minutes of:<br />
Rope Climb, 1 ascent<br />
Run 400 meters<br />
Handstand Push ups, max reps<br />
<br />
If you do not have rope climbs, you will substitute 5 strict pull ups with a band or 7 ring rows. If you do not have handstand push ups, substitute max reps push ups.<br />
<br />
Post round/reps completed to comments/<a href="http://www.logwod.com/" target="_blank"><span style="color: #990000;">Logwod</span></a>.<br />
<br />
Always remember September 11th.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5sgVzTKFHi9N1MnbNQpPMi_l9kPoVUdPjtAGkTOClTxHcFE8_vQ756QOisC_TYxCGacFYCvKCXrpCatxROaittcyDF8uwRJ500GPtk6IGATxzLZhDaqdNw-Jjm_XcteZ3JVGRUbqStOXh/s1600/tugowar.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="348" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5sgVzTKFHi9N1MnbNQpPMi_l9kPoVUdPjtAGkTOClTxHcFE8_vQ756QOisC_TYxCGacFYCvKCXrpCatxROaittcyDF8uwRJ500GPtk6IGATxzLZhDaqdNw-Jjm_XcteZ3JVGRUbqStOXh/s400/tugowar.jpg" width="450" /></a>
<br />
What a fun game to play. What are some of your favorite field games to play?Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com13tag:blogger.com,1999:blog-6077942214000774594.post-2381605939810496272012-09-10T19:57:00.000-05:002012-09-09T19:57:35.210-05:00Monday 120910<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
For time:<br />
10 Power Cleans, 198#/131#<br />
Run 400 meters<br />
7 Power Cleans, 198#/131#<br />
Run 400 meters<br />
5 Power Cleans, 198#/131#<br />
Run 400 meters<br />
3 Power Cleans, 198#/131#<br />
Run 400 meters<br />
<br />
Post time to comments/<a href="http://www.logwod.com/" target="_blank"><span style="color: #990000;">Logwod</span></a>.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhToWs3CH7OEIRJhCkefayDHEgOfoSeWqvTKKLSFLRLS6hBDqfdGmJbX5LfVV2S_LLQaoCV7rHw6HNzvh0s1SjgznyWX-XDCk9N5gOrFMyqm1MelPR38AAxlBTV5X58Z3ovZCpII3J6PTl1/s1600/tonychris.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="348" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhToWs3CH7OEIRJhCkefayDHEgOfoSeWqvTKKLSFLRLS6hBDqfdGmJbX5LfVV2S_LLQaoCV7rHw6HNzvh0s1SjgznyWX-XDCk9N5gOrFMyqm1MelPR38AAxlBTV5X58Z3ovZCpII3J6PTl1/s400/tonychris.jpg" width="450" /></a>
<br />
Family field day at Memorial Park. Chris and Tony try to advance a med ball with only their bodies.Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com12tag:blogger.com,1999:blog-6077942214000774594.post-3845111537458766242012-09-08T22:45:00.000-05:002012-09-07T22:45:23.459-05:00Saturday 120908<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
<b>"Karen"</b><br />
For time:<br />
150 Wall Balls, 20#/14#<br />
<br />
Class at 10:10am is open gym.<br />
<br />
Post time to comments/<a href="http://www.logwod.com/" target="_blank"><span style="color: #990000;">Logwod</span></a>.<br />
<br />
Compare to <a href="http://www.crossfitomaha.blogspot.com/2011/03/monday-110314.html" target="_blank"><span style="color: #990000;">110314</span></a>.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfwgZ77sleZ_AhhbGgSNyHujcrUHt_YCur43QNxy-NYBPYo-K0szh2iEi-bqXJx5z2bdrB-bYwgog0jlAET-iroKpkNzk1_mntDiIRz1W3wNmF0_bSm-nG6u_N_x2EEaQsi2lifeC7R8wq/s1600/carry.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="350" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfwgZ77sleZ_AhhbGgSNyHujcrUHt_YCur43QNxy-NYBPYo-K0szh2iEi-bqXJx5z2bdrB-bYwgog0jlAET-iroKpkNzk1_mntDiIRz1W3wNmF0_bSm-nG6u_N_x2EEaQsi2lifeC7R8wq/s400/carry.jpg" width="450" /></a>
<br />
Fireman's carry: Dan Kremer and Chris Denney.
<br />
<br />
<u>Quick question</u>: How many of you would be interested in bringing back 6:30pm class on Friday's? The gym has grown like crazy over the last few months and some have expressed interest. Are you one of them?
<br />
<br />
Post thoughts to comments.Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com2tag:blogger.com,1999:blog-6077942214000774594.post-51856617074640116352012-09-07T19:00:00.000-05:002012-09-06T21:02:06.722-05:00Friday 120907<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
<b>Conditioning</b><br />
<br />
4 rounds for time of:<br />
<br />
1 out/1 in Run<br />
Rest 2 min<br />
10 Overhead Squats 132#/99#<br />
Rest no more than 2 minutes (All athletes should start the run together for timing purposes)<br />
<br />
Athletes run as far as they can for 1 min then turn and run back for the second min. Athletes should run hard enough that they don't make it back to the start in 1 min. In other words, they should always return late. <br />
<br />
No racks for the OHS. Snatch into the OHS is acceptable. <br />
<br />
Post all results to comments/<a href="http://www.logwod.com/" target="_blank"><span style="color: #990000;">Logwod</span></a>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs-gqGgl7KV1N-29hyphenhyphenD_h4gdZfnR8_sZ1l5qlwhsLGUp6RrJBZRAbh6DSvj8BxaI76nrCD1Y7sKvSCt153EQ0WWTzc0dDtvx-_VIZgYvpdBKROvNo-mKYhVwMzc3rxl3KUgGOrw8LORo6u/s1600/jason.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="317" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs-gqGgl7KV1N-29hyphenhyphenD_h4gdZfnR8_sZ1l5qlwhsLGUp6RrJBZRAbh6DSvj8BxaI76nrCD1Y7sKvSCt153EQ0WWTzc0dDtvx-_VIZgYvpdBKROvNo-mKYhVwMzc3rxl3KUgGOrw8LORo6u/s400/jason.jpg" width="450" /></a></div>
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What up Jason?Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com7tag:blogger.com,1999:blog-6077942214000774594.post-88469380917261584702012-09-06T19:00:00.001-05:002012-09-05T19:02:41.039-05:00Thursday 120906<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
<b>Rest Day</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidCsGQ8Sub8Frq6fWVvCHvQQX4C-af1ZKoanIpFstVijLwsVPer-UGb5djRU46C_6LvsEebcHB1CQljLDCJQKyoE7i-7EsjcIA4b7yyV8KjYeVkwq8X3qNtA3-NRM1VwC4Ce19JjeWoMXX/s1600/highfives.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidCsGQ8Sub8Frq6fWVvCHvQQX4C-af1ZKoanIpFstVijLwsVPer-UGb5djRU46C_6LvsEebcHB1CQljLDCJQKyoE7i-7EsjcIA4b7yyV8KjYeVkwq8X3qNtA3-NRM1VwC4Ce19JjeWoMXX/s400/highfives.jpg" width="450" /></a></div>
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CrossFit huddleAnonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com5tag:blogger.com,1999:blog-6077942214000774594.post-70484741748610331852012-09-05T19:00:00.001-05:002012-09-04T21:01:49.406-05:00Wednesday 120905<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<b><br /></b>
<b>Strength </b><br />
<br />
Bent Over Row 5-5-5 reps<br />
<br />
Complete on a 3 minute clock.<br />
<br />
<b>Conditioning </b><br />
<br />
In teams of 2, complete 2 rounds for time of:<br />
Fireman's Carry, 400 meters<br />
50 Alternating Burpee Box Jumps<br />
<br />
For the buddy carry: each time a team member is put down the person who was carried now becomes the carrier. <br />
<br />
For the Burpee Box Jumps: 1 box per team (no exceptions), 1 teammate completes a rep, then the other teammate completes a rep for a total of 50 per round. Box height is determined by teammate with least amount of jumping ability. <br />
<br />
Post all results to comments/<a href="http://www.logwod.com/" target="_blank"><span style="color: #990000;">Logwod</span></a>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCCd819geeMklkcM4Un6Dy3aByDH0b02pNg4NWIUpRrTPvK3MY0aptEDjthSmxj-iTrve-ouDogn3CjuHaZNxAqGfJQOMSUSNbE9Su1hCUUKfGkHO1ssEAhfS-LrHvEuSKVJ42Jlx7OTur/s1600/trevor.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCCd819geeMklkcM4Un6Dy3aByDH0b02pNg4NWIUpRrTPvK3MY0aptEDjthSmxj-iTrve-ouDogn3CjuHaZNxAqGfJQOMSUSNbE9Su1hCUUKfGkHO1ssEAhfS-LrHvEuSKVJ42Jlx7OTur/s400/trevor.jpg" width="450" /></a></div>
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Trevor DinovoAnonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com7tag:blogger.com,1999:blog-6077942214000774594.post-11500664823393082792012-09-04T19:57:00.000-05:002012-09-03T19:58:22.741-05:00Tuesday 120904<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
<b>Strength</b><br />
<br />
Dumbbell/Kettlebell Press - 3x5 (sets across)<br />
<br />
Better to go too light than too heavy. Refrain from missing any reps. Complete these on a 3 minute clock.<br />
<br />
<b>Conditioning</b><br />
<br />
21-15-9 reps for time of:<br />
Dumbbell Squat Jumps<br />
Kettlebell Swings, 2/1.5 pood<br />
<br />
For the squat jumps, there is no prescribed weight. Choose a set of dumbbells that may allow you to go unbroken on the set of 21.<br />
<br />
Post all results to comments/<a href="http://www.logwod.com/" target="_blank"><span style="color: #990000;">Logwod</span></a>.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi4-rmTWEjbraqv_7DZYc46rCymQYpY2R5oPu5DsOsxbY-dWMDLMXVMoKLmVFBrXs2tfCL-vyEg8PmcjyroYlWDuhmZdsLnOZwn0rnEScV7TlyWnXm73YxEDcTRoPXURq9JI4kflbobjN1/s1600/shanebob.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="348" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi4-rmTWEjbraqv_7DZYc46rCymQYpY2R5oPu5DsOsxbY-dWMDLMXVMoKLmVFBrXs2tfCL-vyEg8PmcjyroYlWDuhmZdsLnOZwn0rnEScV7TlyWnXm73YxEDcTRoPXURq9JI4kflbobjN1/s400/shanebob.jpg" width="450" /></a></div>
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Bob and Shane resting during push up reps at our recent Murph event.Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com14tag:blogger.com,1999:blog-6077942214000774594.post-73562720642208832372012-09-01T22:09:00.000-05:002012-08-31T22:09:33.651-05:00Saturday 120901<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
<b>Skill</b><br />
<br />
Rope Climbs<br />
<br />
Complete 2-5 rope climbs, rest 3-5 minutes. Repeat for 3 rounds.<br />
<br />
Spend the rest of the class doing what you want. Climb some more, work on something you've been wanting to get better at, and/or create a conditioning workout for yourself.<br />
<br />
Post all results to comments/<a href="http://www.logwod.com/" target="_blank"><span style="color: #990000;">Logwod</span></a>.<br />
<br />
<iframe frameborder="0" hspace="0" id="embedFrame" marginheight="0" marginwidth="0" scrolling="no" src="http://gymnasticswod.com/content/pr00011?size=medium" style="height: 240px; width: 450px;" vspace="0"></iframe><br />
<div>
<div style="font-size: 0.8em; margin: 0; padding: 0; text-align: center; width: 450px;">
<a href="http://gymnasticswod.com/content/rope-climb-progression-pt1" target="_none"><span style="color: #990000;">Details at GymnasticsWOD</span></a></div>
</div>
<br />
Skill progressions for the rope climb, pt. 1. Click <a href="http://gymnasticswod.com/content/rope-climb-progression-pt1"><span style="color: #990000;">HERE</span></a> for more progressions.Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com2tag:blogger.com,1999:blog-6077942214000774594.post-32531310066248896242012-08-31T00:46:00.002-05:002012-08-31T00:46:56.595-05:00Friday 120831<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
<b>"Holleyman"</b><br />
<br />
Thirty rounds for time of:<br />
5 Wall Balls, 20#/14#<br />
3 Handstand Push ups<br />
225#/153# Power Clean, 1 rep<br />
<br />
Post time to comments/<a href="http://www.logwod.com/" target="_blank"><span style="color: #990000;">Logwod</span></a>.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrF-QMymPBBIvfPlfDPcdF636nTvGxXFR9_dDIjFbIFkmLDyNNTMPREFgr3QOLftrRzpYsIE7SCw4ckdhCnjyfZB876OuwXKJS48Y54Hfqwaf61Wodq1jNP8mes8KDsi-XO0h2JOmCh3cS/s1600/Hero_SSGAaronHolleyman.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="662" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrF-QMymPBBIvfPlfDPcdF636nTvGxXFR9_dDIjFbIFkmLDyNNTMPREFgr3QOLftrRzpYsIE7SCw4ckdhCnjyfZB876OuwXKJS48Y54Hfqwaf61Wodq1jNP8mes8KDsi-XO0h2JOmCh3cS/s640/Hero_SSGAaronHolleyman.jpeg" width="450" /></a>
<br />
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com14tag:blogger.com,1999:blog-6077942214000774594.post-42184807066801788082012-08-30T23:58:00.000-05:002012-08-29T23:58:20.024-05:00Thursday 120830<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<b>Rest Day</b><br />
<br />
Emphasis: handstand walks<br />
<br />
<a href="http://4.bp.blogspot.com/-OL3pZutDOpw/UD7yfg4eCvI/AAAAAAAABj0/_xBWaZ1Anhg/s1600/womenofcfo.006.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="217" src="http://4.bp.blogspot.com/-OL3pZutDOpw/UD7yfg4eCvI/AAAAAAAABj0/_xBWaZ1Anhg/s400/womenofcfo.006.png" width="450" /></a>
<br />
New @WomenofCFO tanks. Strength is Beauty. Also comes in purple, red, and blue. Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com5tag:blogger.com,1999:blog-6077942214000774594.post-74550335825544043732012-08-29T21:34:00.000-05:002012-08-28T21:34:38.398-05:00Wednesday 120829<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
<b>Strength</b><br />
Weighted Pull up 5-5-5 reps<br />
<br />
Complete on a 3.5 minute clock.<br />
<br />
<b>Conditioning</b><br />
In teams of 2, complete the following for time:<br />
50 Kettlebell Front Squats, 1.5/1 pood in each hand<br />
Run 200 meters x 6 (alternate members)<br />
60 Box Jumps, 20 inch box<br />
35 Kettlebell Front Squats<br />
Run 200 meters x 4 (alternate members)<br />
40 Box Jumps<br />
20 Kettlebell Front Squats<br />
Run 200 meters x 2 (alternate members)<br />
20 Box Jumps<br />
<br />
Post all results to comments/<a href="http://www.logwod.com/" target="_blank"><span style="color: #990000;">Logwod</span></a>.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCe0AZZO2YnKtc01nwg3VR6cSlr4b7VrVsme8J07UP8PqfjF174mUnNWjYFpV9cg0Biet5kHaH-iKpXWntuPOnbmMziZpzK0d_2GNMUlUjW20YvX8hiYEtozQVb1Wq-vz4CWqh8-bRAa75/s1600/nutbutter.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="450" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCe0AZZO2YnKtc01nwg3VR6cSlr4b7VrVsme8J07UP8PqfjF174mUnNWjYFpV9cg0Biet5kHaH-iKpXWntuPOnbmMziZpzK0d_2GNMUlUjW20YvX8hiYEtozQVb1Wq-vz4CWqh8-bRAa75/s400/nutbutter.jpg" width="450" /></a>
<br />
How many of you feel this way about nut butters?Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com12tag:blogger.com,1999:blog-6077942214000774594.post-85988417487828042492012-08-28T21:40:00.000-05:002012-08-27T21:41:01.177-05:00Tuesday 120828<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
Two rounds for time:<br />
10 Hand Release Push ups<br />
Sprint to curb & back<br />
15 Hand Release Push ups<br />
Sprint to the front of building & back<br />
20 Hand Release Push ups<br />
Sprint to the side door & back<br />
25 Hand Release Push ups<br />
Sprint to the middle of the first garage door & back<br />
<br />
*rest 1 minute between rounds. All gym entering and exiting must happen through northern most garage door.<br />
<br />
Post total time, including rest, to comments/<a href="http://www.logwod.com/" target="_blank"><span style="color: #990000;">Logwod</span></a>.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgihnZ5jnnomN9x4vz0VtvsGE60MQYDo5zRY7ZhrjCRQNgF1E0S84aK4G3D0R33fBuDXdEmeKbIiWZWLoZbjXXkrpgIVMSgmlXT0izkVnxiIm8Lx8cpI8HsBWAwA2A9hr6fp54cLNR-lyJ8/s1600/rope.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="614" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgihnZ5jnnomN9x4vz0VtvsGE60MQYDo5zRY7ZhrjCRQNgF1E0S84aK4G3D0R33fBuDXdEmeKbIiWZWLoZbjXXkrpgIVMSgmlXT0izkVnxiIm8Lx8cpI8HsBWAwA2A9hr6fp54cLNR-lyJ8/s640/rope.jpg" width="450" /></a>
<br />
They won't go up immediately but if you get a chance, come check out the new ropes. We have three of the one posted in the pic and a single unmanilla (similar to the ones we had but synthetic). Let us know what you think?
Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com19tag:blogger.com,1999:blog-6077942214000774594.post-10407809096239055102012-08-27T21:34:00.000-05:002012-08-26T21:34:36.395-05:00Monday 120827<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
1. <i>Snatch Ladder</i><br />
<br />
Each bar must be successfully squat or power snatched before being allowed to move on to the next bar. You will have 50 seconds to attempt as many times as needed before a 10 second rotation. If you do not make it past the 6th bar, you may start over.<br />
<br />
2. <i>Chest 2 Bar Pull ups</i> - 3 sets<br />
<br />
Following a 30 second on/90 second off time interval, shoot for max reps.<br />
<br />
Post results to comments/<a href="http://www.logwod.com/" target="_blank"><span style="color: #990000;">Logwod</span></a>.<br />
<br />
Compare to <a href="http://crossfitomaha.blogspot.com/2012/03/monday-120312.html" target="_blank"><span style="color: #990000;">120312</span></a>.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglIOgsStmhXpjqkF7op3mBLkHGQ6Ao7q9WRi1e7VpRGmSnYhNG9IJM2_BYu-WZANiKAsTgBifZLPA2n0B_WKaGciM_kFfRrj6-y9aJIzqlSh4wMjun1RY6_uAYvSGrvlOVuBEUNY4sq9by/s1600/tara.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="450" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglIOgsStmhXpjqkF7op3mBLkHGQ6Ao7q9WRi1e7VpRGmSnYhNG9IJM2_BYu-WZANiKAsTgBifZLPA2n0B_WKaGciM_kFfRrj6-y9aJIzqlSh4wMjun1RY6_uAYvSGrvlOVuBEUNY4sq9by/s400/tara.jpg" width="450" /></a>
<br />
A great pic of Tara post 5K.<br />
<br />
What do you do to get out of your comfort zone outside of the gym?Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com12tag:blogger.com,1999:blog-6077942214000774594.post-25325399867708513822012-08-25T01:17:00.003-05:002012-08-25T01:18:04.795-05:00Saturday 120825<span style="color: #990000; font-size: x-large; font-weight: bold;">WOD</span><br />
<br />
<b>Open Gym - All Classes</b><br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlMTIBScfZEQRREZ9iOpVb9jjhJNFWt0M5uFHkKb-rN7y_e5zTPQroWDf9Rt6pq0ha82fSLP9yf6YfzYnLRP_V8-RmJCR1mX7GSSodUEu-SzYpHuSmf_QvfzjqpBduhCibe_RPCBnBSZJv/s1600/success_baby.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="313" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlMTIBScfZEQRREZ9iOpVb9jjhJNFWt0M5uFHkKb-rN7y_e5zTPQroWDf9Rt6pq0ha82fSLP9yf6YfzYnLRP_V8-RmJCR1mX7GSSodUEu-SzYpHuSmf_QvfzjqpBduhCibe_RPCBnBSZJv/s400/success_baby.jpeg" width="450" /></a>
<br />
When do you feel successful? Let us know.Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com6tag:blogger.com,1999:blog-6077942214000774594.post-81467542394188093672012-08-24T20:58:00.000-05:002012-08-23T20:58:57.602-05:00Friday 120824<span style="color: #990000; font-size: x-large;font-weight: bold;">WOD</span><br />
<br />
Three rounds for time of:<br />
Run 1 mile<br />
40 Thrusters, 64#/43#<br />
<br />
Scale as necessary.<br />
<br />
Post time to comments/<a href="http://www.logwod.com/" target="_blank"><span style="color: #990000;">Logwod</span></a>.<br />
<br />
<iframe id="embedFrame" src="http://gymnasticswod.com/content/fh00124?size=medium" style="width: 450px; height: 240px" scrolling="no" marginwidth="0" marginheight="0" frameborder="0" vspace="0" hspace="0"></iframe><div><p style="padding:0;margin:0;width: 450px;text-align:center;font-size:0.8em;"><a href="http://gymnasticswod.com/content/blocking-movement-quality-burpees" target="_none">Details at GymnasticsWOD</a></p></div>
<br/>
Watch this.Anonymoushttp://www.blogger.com/profile/15184522830487148333noreply@blogger.com17