CrossFit Omaha

Saturday 120128

2012-01-28T20:53:00.000-06:00

WOD
Max Distance in 2 Minutes of:
KB Farmer's Walk, 2/1.5 in each hand

Rest 1 minute

Three rounds for time of:
10 Dead-lift, 225#/155#
10 Bar Facing Burpees

Rest 1 minute

Max Reps in 2 minutes of:
Pull ups
Step ups, 24 inch box

For pull up/step up couplet, maximize reps as you see fit. Do all pull ups, no pull ups, or any combination of both movements. For dead-lifts, hands must completely open after every rep.

Post total distance, total time, and total reps to comments/Logwod.

Friday 120127

2012-01-27T21:15:00.000-06:00

WOD
Skill/Strength

A. Bench Press 5-5-5 reps (3 minute clock)

We last bench pressed on Friday, December 30th. Did you come that day? If so, did you log your results? If so, you'll remember that it was a 1RM. I want you to take between 80 and 85% of the heaviest weight you lifted on that day and perform 3x5 at that same weight (sets across).

B. Barbell Inverted Rows - Max Reps x 2 (2 minute clock)

Place the bar in a position where you can at least get 8-10 reps or more. Make them clean and legit otherwise you're wasting time. Arms fully extended, chest touches the bar, no kip like movement to help you out.

Conditioning

Three rounds, each on a 4/2 minute clock, of:
50/35 Hand Release Push ups
20/10 Handstand Push ups
10 Hang Power Cleans, 155#/114#

You have 4 minutes to complete each round followed by a 2 minute rest period. For hspu, not only must the arms fully extend, you must also push your ears in front of your arms as if you were pressing a bar overhead.

Post all results to comments/Logwod.

This recent pic of Shelley from the Fittest Games was thrown into our newest order of logbooks.

These new books are all white and kick ass. If you haven't already picked one up, you'll want to get one of these.

Check'em out HERE.

Thursday 120126

2012-01-26T23:27:00.000-06:00

WOD
Rest Day

Watch this closely and put it into effect. This is a biggie for a lot of you. Watching last night's 5:30pm class alone with the Bulgarian Split Squats, I saw torso issues as they relate to the hip. It's all about position people.

If you can't get into the position in the first place, you can't perform the movement right, no matter how well you understand the mechanics. It all soon ends up with someone getting injured and thus blaming it on the movement but in actuality, it was the inability to get into a safe, sound position to begin with. Fix it.

Wednesday 120125

2012-01-25T19:41:00.000-06:00

WOD
Skill/Strength

Bulgarian Split Squats (front rack position)

After a thorough warm-up including both empty barbell and weighted sets, perform 4 working sets of 6 reps each leg, sets across. You have about a 10# window upon which you can move up but anything higher than that and it becomes your first set and you must complete 3 more sets with that new weight. Four minute clock. Compare to 111130.

Conditioning

Sprint a 300 Yard Shuttle x 3

Depending on class size, you'll be split into groups of 4-6 so that groups receive at least a 3 to 1 rest to work ratio. The shuttle run is 25 yards there and back x 6. Compare to 111118.

Post all results to comments/Logwod.

The ultimate crossfitter. Addi has been doing this for a long time now and she, by far, is one of the most well rounded crossfitters I have ever had the opportunity to work with, witness compete, and see develop.

Addi started from a lower point than most of you think. She didn't come to us as a college athlete like Libby or Stacie. She came to us just like 90% of our existing members. A person looking to try something new that didn't want to waste time in a machine filled, franchised gym. She was out of shape and cried all the time, but with hard work, persistent learning, continuous effort to become a better gymnast, a great understanding of eating in a way that works for her (important lesson) and her performance, and a great personality, she has become one of CFO's go to people when it comes to competing.

She is still continuing to get better even after 4+ years of crossfitting. She doesn't always have great days, she doesn't always want to do what she needs to do, she's had her fair share of injuries, but she's smart about taking care of her body, she's a gamer, and love's to play CrossFit.

She, Shelley, and Kat, did a marvelous job this weekend. This gym is proud to have Addi and Shelley as members (and Kat as a past member) as they are undeniably great role models for the sport and our gym and great people.

Tuesday 120124

2012-01-24T21:33:00.000-06:00

WOD
Tabata

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are sit ups, the second 8 are DB renegade rows, the third 8 intervals are double unders, and finally, the last 8 intervals are air squat jumps (hip crease below/leave the ground). There is no rest between exercises.

Enter total reps from all 32 intervals for score to comments/Logwod.

A great pic of Kat going up for a muscle up. Our ladies did a great job this weekend. Congrats to them each.

Monday 120123

2012-01-23T23:25:00.000-06:00

WOD
Skill/Strength

Snatch 1-3-1-3-1-3 reps

For the sets of 3, your reps are to be touch and go. This means, you can not take hands off bar at any time and no pausing between reps. The single rep sets, try and move as heavy a weight as possible, incresing in weight each time if you can.

Conditioning

On a 2 minute clock, perform the following:
10 Chest to Bar Pull ups
10 Burpees

Go as hard as possible. Whatever time is left, rest. If you cannot do 10 consecutive c2b pullups, scale to regular pull ups. If you cannot do 10 consecutive pull ups, scale to 10 kb swings (2/1.5 pood). This must be unbroken! Repeat for 5 cycles.

Post everything to comments.

Saturday 120121

2012-01-21T22:19:00.000-06:00

WOD
Three rounds for time of:
Run 400 meters
10 Push ups
50 Double Unders
1 legless Rope Climb

For the rope climb, guys start from sitting position and feet must leave and stay off ground when hips leave ground. Ladies can start from feet. All must climb down to the feet.

Post time to comments/Logwod.

Friday 120120

2012-01-20T23:59:00.000-06:00

WOD
Skill/Strength

Handstand Push ups: On The Minute

Every minute on the minute for 10 minutes, perform 3 handstand push ups. Scale up by adding additional range of motion or if you do not have hspu, scale the movement to help further development.

Conditioning

Five rounds for time of:
Walking Lunges, 30 steps
30 Wall Balls, 20#/14#

Post all results to comments.

Thursday 120119

2012-01-19T21:58:00.000-06:00

WOD
Rest Day

This Saturday, Shelley, Addi, Kat, and I will be competing in the Fittest Games held in Austin, TX and hosted by CrossFit Central. It is a one day comp with 4 workouts. They have a Pro, amateur, and team division. All four of us are fortunate to be competing in the pro division due to our qualifying as an individual for last year's CrossFit regionals.

There will be 50 athletes in both the male and female pro division and all workouts (pro, team, amateur, male, female) will be running simultaneously. The first workout for everyone starts at 7:30am, the second at 9:30am, the third at 11:30am, and the final for pro will be at 4pm. It will be a fun long day and we hope you will check on us throughout the day by visiting one of a number of social media sites. (Workouts will be released Friday)

https://twitter.com/#!/TheFittestGames
http://thefittestgames.com/
https://www.facebook.com/TheFittestGames
https://twitter.com/#!/MyIgnition (amazing play by play via Twitter)

Wednesday 120118

2012-01-18T21:24:00.000-06:00

WOD
Skill/Strength

A1. Overhead Squat 15-15 reps

Warm-up using a rep scheme of x10 x5 x5 or something similar to help you reach your first working weight. A set can only be counted if all 15 reps are unbroken. Increase weight the second set if possible. Do this lift on a 4 minute clock.

A2. Partner Hamstring Drops 15-15-15 reps (click link to view demo)

Complete these on a 1.5 minute clock after all squats are done. Touch chest to floor and keep hips fully extended (no butt sticking out on the way up).

Conditioning

Pull up Ladder

With a continuously running clock, do one pull up the first minute, two pull ups the second minute, three pull ups the third minute, and so on until you can no longer within the required minute. (What do you need work on most? Strict, Chest 2 Bar, Weighted Kipping, Weighted Strict, Negatives, Bands? Prescribed is whatever you choose unless range of motion stinks)

Post all results to comments/Logwod.

The all new 2012 CrossFit Games Website has been launched in beta form. Check it out HERE and let us know what you think.

Post thoughts to comments.

Tuesday 120117

2012-01-17T20:17:00.000-06:00

WOD
Max rounds in 3 minutes of:
3 Power Cleans, 154#/114#
6 Burpees
9 Air Squats (2 count at the top)

Rest 1 minute. Repeat for a total of 5 cycles.

Post only completed rounds to comments/Logwod.

Does the above have to happen for you to feel like you got in a good workout?

Post thoughts to comments?

Monday 120116

2012-01-16T20:22:00.000-06:00

WOD
Skill/Strength

A. Turkish Get ups: One the Minute

At the top of every minute for 10 minutes, complete 2-4 get ups, alternating arms, using a 2/1.5 pood kettlebell. If you cannot use the prescribed weight, try and go heavier than you'd normally go. Use dumbbells if you have to.

B. DB Single Arm Rows
Two rounds of:
Max Reps in 20 seconds/Right Arm
Max Reps in 20 seconds/Left Arm
Rest 1 minute

Conditioning

Partner up with two other people and complete the following, one person at a time as fast as possible:
15 Kettlebell Swings, 1.5/1 pood
15 Box Jumps, 20 inch box
15 DB Push Press, 50#/40# (no jerk)

You do one complete round, then the second person in your group goes, and finally the last person. Follow each other in this manner until each of you have finished 4 rounds. This must be unbroken (including box jumps) and fast. Scale in order to achieve this.

Even though you're with two other people, this is NOT a team workout. The other two members are only there to provide roughly a 2:1 rest to work ratio. You go as fast as you can followed by trying to recover enough to complete each of the four rounds in similar times.

Post a time for each of the four rounds to comments/Logwod.

Those of you interested in participating in the next strength class click on the link below and sign up for the class you'd like to attend. Both the 3pm and the 7:30pm classes are available but the 3pm must end up with at least 6 people signed up for me to hold the class.

Both classes start on January 25th, run on Mon/Wed/Fri, and last for 8 weeks. Lots of fun.

Strength Class Sign-up

Saturday 120114

2012-01-14T22:03:00.000-06:00

WOD

A. Five rounds for time of:
10 Chest 2 Bar Pull ups
10 Burpees
And either 200 meter run, 150 row, or 85 double unders

B. Seven rounds for time of:
6 Chest 2 Bar Pull ups
6 Burpees
And either 150 meter run, 100 meter row, or 65 double unders

C. Nine rounds for time of:
4 Chest 2 Bar Pull ups
4 Burpees
And either 100 meter run, 50 meter row, or 45 double unders

Pick one of the above workouts based solely on your ability to go unbroken through all of it. If they need to be regular pull ups, so be it but choose greater range of motion over more reps. The goal is to go fast and unbroken. No pacing whatsoever. Can you do it? Will you do it?

Post time to comments/Logwod but more importantly, post whether you gave everything or not.

Some of you guys know John McCardle as you've seen him in class whereas others may not as he's relatively new to the program but just wanted to give him a shout out as he is in Cali this weekend competing in the OCThrowdown. Please wish him luck and safe travels. We're rooting for you John.

Friday 120113

2012-01-13T21:56:00.000-06:00

WOD
Skill/Strength

A. Push Press 15sec-15sec-15sec-15sec

Treat this as any regular strength day. Increase weight each set, if possible, and complete sets on a 3 minute clock. Only this time, shoot for heavy and max reps. Compete for highest weight at highest rep count.

B. Single Leg DB RDL's 10ea-10ea-10ea

Choose to hold either one (in the linked video) or two db's to complete this exercise.

Conditioning

Tabata Squats w/ a Twist
Complete as many squats as possible during 30 (yes, 30) seconds of work followed by 10 seconds of rest, for 8 rounds. The twists are that you must pause for a quick 2 count at the top of every rep and, during rest, you must hold in the bottom position (just below parallel).

Be completely motionless before starting your 2 count. If you come out of the bottom hold before rest is up, you lose reps from previous round. Score is lowest rep count in any round.

Post weight+reps for each set from Push Press plus Tabata score to comments/Logwod.

Terra Moyers warms up for class. What is your favorite warm up movement or thing to do for warming up?Post answers to comments.

Thursday 120112

2012-01-12T20:34:00.000-06:00

WOD
Rest Day

What's your excuse?

_______________________________________

Reebok on a mission to get its employees fit, Jenn Abelson - The Boston Globe

Thoughts?

Wednesday 120111

2012-01-11T21:20:00.000-06:00

WOD
Skill/Strength

A. Pause Squat 5-5-5 reps (3.5 minute clock)

Warm-up w/ x5, x3, x2. You have the choice of either going with a front squat or high bar back squat for this lift. Either way, pause for a three count at the bottom most part of the movement.

B. Strict Pull ups - Max Reps x 3 (2.5 minute clock)

Goal is to touch COLLARBONE. If you can't get more than 5 on your own, use a purple band. If you can't get one on your own, utilize super slow negatives, mixing the grip, inverted rows and/or anything your coach suggests.

Conditioning

Max Reps in 25 seconds of:
Box Jumps

Rest 2 minutes. Repeat cycle 5 times. No consecutive jumps but you are allowed to jump off box so long as you reach full ROM.

Post weight, reps, box height used to comments/Logwod.

From left to right: Marie Huston, Keva Sherven, and Mike Rock practice their double unders during a recent workout.

Tuesday 120110

2012-01-10T18:04:00.000-06:00

WOD
Each, for time:
Run 1600 meters
Rest 3 minutes
Run 1200 meters
est 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post time from each run as well as total time to comments/Logwod.

A room full of burpees.

___________________________________

Next strength class starts January 25th for those interested. I'm open to doing a 3PM class as well but only if there are at least 6-8 people can commit. Email me either way if you think you want to jump in on the next round of class.

Monday 120109

2012-01-09T20:53:00.000-06:00

WOD
Skill/Strength

A. Hang Power Clean + Hang Squat Clean x 1 x 7 (2 minute clock)

Warm-up working both movements individually and together. During work sets, do both movements without letting go of the bar. Increase weight each set if possible.

B. Handstand Walk x 20 feet (5 mats) x 4 (rest 1 minute b/w)

These must be unbroken to count as prescribed. Try for a shorter distance if needed but when you fall, the set is over (the key is consistent distance). If you can't do handstand walks, you may practice lateral walks on a wall or even simple handstand holds for time.

C. Strict Toes 2 Bar x 15 x 2 (rest as little as possible)

These must be unbroken and with no kip to count as prescribed otherwise use lower reps per set, do knees to elbows, replace with hollow rocks (20 reps).

Post all results to comments/Logwod.

Another great close-up. This time of Mike Wesack during this past Saturday's retesting.

This is the face of _______________!

Post answer to comments.

Saturday 120107

2012-01-07T22:13:00.000-06:00

WOD
Revisiting Baseline Saturday

#1
Back Squat - 2RM

#2
AMRAP in 10 minutes of:
5 Pull ups
10 Push ups
15 Air Squats

#3
Sprint 800 meters for time

Compare to 111105.

Post all results to comments/Logwod.

Big Frank (Uhlarik) working his double unders. You meet Frank yet? He and his wife Paula are some fantastic people. So awesome to have them a part of CFO. If you get the chance, introduce yourself or if you already know them, give them a high five.

____________________________________

All classes will run into one big class. This means that as long as you sign up to attend any class, you can come at any time, beginning at 8:50, to get your baseline started. We will be warming up a group every half hour or so. Because you may not be here this Saturday, you are more than welcome to make it up during next Thursday's rest day festivities but I do encourage you to retest.

Friday 120106

2012-01-06T22:00:00.000-06:00

WOD
Skill/Strength

Press 1-1-1-1-1 reps

Warm-up using x5(eb) x5 x3 x2. Works sets will be completed on a 3 minute time interval. Compare to 110829.

Conditioning

As many reps as possible in 1 minute of:
Sumo dead-lift High Pull

Rest 2 minutes. Complete 3 cycles. Range of motion is ground to bottom of chin. Click comments to see prescribed weights.

Post all results to comments/Logwod.

What do you see? Give me a word or short phrase...

_________________________________________

Make sure and sign up for Saturday classes as we will be retesting the 2RM Back Squat, 800 meter run, and 10 minutes of Cindy during all classes. Are you improved?

Thursday 120105

2012-01-05T21:31:00.000-06:00

WOD
Rest Day

Our new standard for sit ups. You do not have to use an ab mat but db's are required unless otherwise stated. The beginning will always remain with shoulder blades and fingertips touching the ground but the end range will now require that you touch fingertips to the far side FLOOR of the db's as shown above (outside the legs or in between them is irrelevant). Db's must also be touching as shown above.

Just like any other movement, if range is not met, the rep does not count and/or if range cannot be met, the workout is considered scaled.

Mobility is key. Just as important as strength and a high understanding of movement mechanics.

Wednesday 120104

2012-01-04T22:30:00.000-06:00

WOD
Skill/Strength

Dead-lift 1x5

Warm-up using, at the minimum, x5/x5/x3/x2 but feel free to use a couple of extra warm-up sets if needed. Compare to 110802.

Conditioning

Five rounds for time of:
15 Chest 2 Bar Pull ups
15 Box Jumps, 24 inch box
15 Sit ups

For sit ups, you must use dumbbells to anchor your feet and for a rep to count, you must touch both hands to the floor on the farside of the db's.

Both butterfly pull ups and step ups are not allowed.

Post all results to comments/Logwod.

A great pic of Andy working his overhead squat with PVC during the warm-up.

Tuesday 120103

2012-01-03T21:29:00.000-06:00

WOD
In teams of 3, complete the following for time:
Row a 10K

If there needs to be 4 on a team, row 13, 275 meters. If there needs to be 2 on a team, row 6,500 meters.

Post team members and team time to comments/Logwod.

Troy Rand warms up for the next class.

Do we have some feedback on warm-ups? Wish they were back to how they were or do you like the freedom?

Post thoughts to comments.

Monday 120102

2012-01-02T20:46:00.000-06:00

WOD
Skill/Strength

Power Clean 3-3-3 reps

These are unbroken cleans. You must keep your hands on the bar, ride it down from the shoulders and directly into the next rep for the set to count. Complete these on a 3.5 minute clock.

Conditioning

10-9-8-7... 1 reps for time of:
Burpees
Front Squats, 132#/99#

Post all results to comments/Logwod.

Dropping some push jerk instruction.

Saturday 111231

2011-12-31T22:24:00.000-06:00

WOD
Three rounds for time of:
25 Wall Balls, 20#/14#
20 Toes 2 Bar
15 Jump Over a 24" Box
10 Handstand Push ups

For the handstand push ups, place an ab mat between four yellow bumpers (two stacked each side). The box jump overs are just that, start on one side and end up on the other side. Both feet must pass over the top of the box.

Post time to comments/Logwod.

Listening to instruction

Friday 111230

2011-12-30T22:25:00.000-06:00

WOD
Skill/Strength

Bench Press 1-1-1-1-1-1-1 reps

Warm-up using a rep scheme of x5(EB) x5 x5 x3 x2. The clock will be set to 2.5 minutes so work quick at changing weights and be sure to spot appropriately at all times.

Conditioning

For time:
12 Muscle ups
24 DB Thrusters, 50#/40#
48 Power Cleans, 115#/87#
Walking Lunges, 96 steps
192 Double Unders

If you do not have muscle-ups, shoot for 36 pull ups and 36 dips. If you do not have dips (no bands), substitute diamond push ups.

Post results to comments/Logwod.

Gabe tries to get some Neil love.

Thursday 111229

2011-12-29T23:34:00.000-06:00

WOD
Rest Day

One of the best mob wods I've seen for internal rotation. Where does not having internal rotation hurt us? Well, let's see.... Snatch, clean, push ups, dips, muscle ups, chest to bar pull ups, and any where else where the arm must be internally rotated and/or in extension.

Remember, arm extension is when the arm is out in front and comes toward the body and even when it passes behind the torso. It's this behind the torso part that really affects people's movements.

Wednesday 111228

2011-12-28T19:00:00.000-06:00

WOD
Skill/Strength

Pistols - Complete as many reps as possible in 30 seconds followed by 30 seconds of rest for 8 rounds. The focus here is clean, legit reps. Try to get better at the movement and not better at rushing it.

Conditioning

Three rounds for time of:
Run 800 meters
40 Kettlebell Swings, 1.5 pood
40 Hand Release Push ups

For the push ups, on the way up, if the shoulders move before the hips, the rep will not count. This is at the sole discretion of coaches so don't leave it in their hands.

Post results to comments/Logwod.

You have two options for the new year this year. Here is one of them:

4^th Annual New Year’s Eve Bash

Where:

Bacardi Ballroom

(Holiday Inn-Downtown,

Adjacent TD Ameritrade Baseball Stadium)

1420 Cuming Street

When:

Saturday, December 31st

Doors open at 8:30pm

What:

$40 includes food, beer, and champagne toast.

(Cash bar)

This is a dress to impress party and sure to be one to remember! Grab your guy, grab your girl, and grab your friends for this unforgettable evening. As usual the DJ and the dance floor will be in full force! Don’t forget your ID, your camera, and your designated driver.

Talk to the Tovar’s or myself if you are interested in tickets. Thanks!

____________________________________________

The gym is also having a family friendly new year's option. We are sitting at about 8 families right now and in fact, there is one family that doesn't have children so as you can see, anyone is invited. We'll have movies, games, food, drinks, etc. It will be an all-nighter so plan accordingly (not a requirement).

If you are interested, please email me asap as I'm getting things planned as you read this. The cost is $30 per family and all of it will go to the night's festivities. I will be emailing those interested the details and if you can help in any way.

Tuesday 111227

2011-12-27T23:35:00.000-06:00

WOD
Seven rounds for max reps of:
176#/131# Shoulder to Overhead, 20 seconds
Bar Facing Air Squats, 40 seconds
Chest 2 Bar Pull ups, 20 seconds
24" Box Jumps, 40 seconds

Bar facing air squats are similar to bar facing burpees except for these are air squats. You must face the bar to squat followed by a jump over the bar for each rep to count.

Post reps completed from each exercise to comments/Logwod.

A great pic of John and Jon. If you haven't already heard, Oh Jonny and his wife Jen are having a little one. Expected in July, I believe. Congrats guys.

Friday 111223

2011-12-23T17:40:00.000-06:00

WOD
CFD Memorial Workout

In teams of 2, complete the following:
72 Burpees
126 Wall Balls, 20#/14#
34 Dead-lifts, 225#/155#
49 Box Jumps, 30/24 inch boxes
23 Down and Back (50ft) Single Arm Farmer's Carry (2/1.5 pood)

For the down and back farmer's carry, switch hands at end of down carry. Only one person working at one time. Workout must be completed in order.

CFD Memorial Workout
-Brian Clark

The smell of smoke loomed heavy as Engine 72,Engine 126, Tower Ladder 34, Truck 49 and Battalion 23 were dispatched on the cold morning of December 22, 2010 at 06:48. 1744 E. 75th street was a blaze, and when the first companies arrived on the scene they found a small fire in a abandoned building. Without hesitation, all companies went to work extinguishing the fire and searching out victims. The fire was quickly contained.

At 07:07 during routine overhaul operations the building suddenly collapsed trapping multiple Firefighters. A mayday was called and the scene quickly turned chaotic as all available firefighters started searching the rubble for their trapped brothers. In all 14 firefighters were injured and two died in the line of duty: Edward Stringer, a 12-year veteran, and Cory Ankum, a member of the department for two years died.

The Chicago Tribune reports that Ankum was a former Chicago cop who joined the Chicago Fire Department’s Engine 72 a year ago and was described as a favorite at the firehouse at 79th and South Chicago.The father of three children under 12 years old including a 1 year old.
Stringer had 2 grown children and lived alone. He was the best neighbor we’ve ever had in the 50 years we’re living here,” said an elderly woman who lived down the block from his brick Cape Cod home on the West Side.

“For those that wish to make a donation, please visit Ignite the Spirit.”

Thursday 111222

2011-12-22T22:39:00.000-06:00

WOD
Rest Day

(Click pic to appreciate)

The Crayon Crew (left to right: Garrett, Lynn, JessB, Jen, JessC, Crystal, and Cam)

Wednesday 111221

2011-12-21T21:42:00.000-06:00

WOD
Skill/Strength

1. Back Squat 1-1-1-1-1-1-1 reps

Complete these on a 3 minute clock going up in weight each set if possible.

2. Partner Hamstring Drops 12-12-12 reps (click link to view demo)

Complete these on a 1.5 minute clock after all squats are done. Touch chest to floor and keep hips fully extended (no butt sticking out on the way up).

Conditioning

For time:
10 Burpees
DB Walking Lunges, 50 unbroken reps

For the lunges, you may not trip, stop, or break up your steps in any way or the complete workouts starts over, including burpees. Go heavy.

Post all results to comments/Logwod.

Can you think of a way to wrap this half ball to the pec-shoulder junction on both sides tight enough to make it paintastic? If you can, you may just want to do it if you've got tight shoulders. The movement? Pull up swings or push ups would work. Even going overhead. Give it a try and let us know.

Tuesday 111220

2011-12-20T21:35:00.000-06:00

WOD
AMRAP in 20 minutes of:
15 Chest 2 Bar Pull ups
20 Wall Balls, 20#/14#
25 Ab mat Sit ups

Post reps completed to comments/Logwod.

Mike Rock gets in some mobility work prior to the workout. It's a must if you want at least a chance.

Monday 111219

2011-12-19T22:32:00.000-06:00

WOD
Skill/Strength

Clean & Jerk 4-4-4-4 reps

Following a 3.5 minute clock, perform 4 full clean and jerks for 4 sets. Go up in weight each time if you can. The clean is a squat clean and the jerk is a split jerk.

Conditioning

Max Consecutive Handstand Push ups (1 minute cut-off)

Rest 30 seconds, then 2 rounds for time of.....

20 DB Power Cleans (below the knee)
20 DB Front Squats
20 DB Push Presses
20 DB Thrusters
20 DB Single Arm Overhead Walking Lunges (10 ea arm)

At the top of every minute, including to start the workout, perform 4 DB Burpees. This is where you do a push up holding onto the DB's and as you come up, jump in the air holding the DB's at your side.

Post C&J weight, hspu reps, conditioning time and weight to comments/Logwod.

Mike Wesack, Joe, and Joe Leggett at this past Saturday's CFO/Open Door Mission Project Santa toy drive and competition. A big thanks goes out to all those that participated. We couldn't have done it without you.

Saturday 111217

2011-12-17T07:04:00.007-06:00

WOD
Project Santa

CrossFit Omaha has decided to help with the Open Door Mission's Project Santa this year for a drive to bring brand new toys to Omaha's boys and girls who are in need this Christmas season. It is our pleasure and honor to do this and we hope to help out every year.

Click HERE if you'd like to learn more about the actual Project Santa. You can also request a time to help hand out toys at their outreach center.

Please join us this morning in a special team competition. The fun starts at 10am.

Friday 111216

2011-12-16T21:14:00.000-06:00

WOD
Skill/Strength

Press - 20 reps

You have two minutes to find the heaviest weight you can press for 20 reps. This includes the warm-up which means no use of the bar or any weight before your heat goes.

Conditioning

Four rounds for time of:
Run 400 meters
20 One-legged Squats, alternating
50 Double Unders

The big thing here is a proper pistol. Hip crease must clearly pass below the top of the knee followed by a return to a fully standing position before the opposite leg comes in contact with the floor (show balance and control). -- Dress appropriately --

Post all results to comments/Logwod.

All eyes on Angie Diehl.

_____________________________________

Do me a favor today (and I don't mind if this becomes habit). After you finish working out, walk over to someone and get in their ear and motivate the heck out of them to the finish line. But wait, we're not done yet. After the workout is completely over, support your community by patting everyone on the shoulder, getting some high fives, maybe touch some fists, shit, how bout a chest bump?

Whatever you do, don't leave the building without first thanking your classmates for the experience of working out alongside them. It's worth it.

Thursday 111215

2011-12-15T21:21:00.000-06:00

WOD
Rest Day

Erin Elizabeth "EChrist" Christiansen, born on December 14th, 2011 at 5:01pm, weighed in at 7lbs. 3oz. and is 21.25 inches long. Congratulations Brian and Jess, she's beautiful.

Wednesday 111214

2011-12-14T20:49:00.000-06:00

WOD
Skill/Strength

Overhead Squat 5-5-5 reps

After a thorough warm-up, complete three sets of 5 reps trying to increase weight each time. The clock will be set to 3.5 minutes.

Conditioning

Five rounds for time of:
10 Dead-lifts, 330#/241#
10 Slapping Push ups (hands slap chest)
Wall Sit, 30 seconds unbroken (keep your own time)

Scale as needed.

Post all results to comments/Logwod.

I hope you are coming out to our charity competition this weekend whether competing or not. This is a great time to help out children in need this Christmas season. Thanks in advance.

Tuesday 111213

2011-12-13T21:21:00.000-06:00

WOD
In teams of 3, complete the following for time:
Row 4000 meters
300 Wall Balls, 20#/14#
50 Rope Climbs

Two people can be working out at any time but one of you must be rowing until all 4000 meters are gone. When someone isn't rowing, no one can be working out. That includes the time changing to a new rower. Wall balls and rope climbs can be interchanged back and forth as desired.

If there needs to be 4 on a team, the numbers are 5500/400/65. If two on a team, 2500/200/33.

There is a 30 minute cut-off to this workout. Ask questions in comments if you have any.

Post team members and time/work finished to comments/Logwod.

Three different positions overhead. The first is correct, the second shows either a weak core/mid-line or a weak ability to stabilize that core/mid-line, and the third, very immobile/tight shoulders. (Click the pic to enlarge.)

Monday 111212

2011-12-12T19:36:00.000-06:00

WOD
Skill/Strength

A. Bridge Up Hold

Hold bridge up for 30 seconds for three sets with 1 minute rest between sets. View video below for demo.

B. Power Snatch 2-2-2-2-2 reps

Every three minutes, perform 2 power snatches, increasing in weight each time, for 5 sets.

C. Chest 2 Bar Pull ups

You have a number of options here but the goal is sets across and unbroken. Choose from 5x3, 4x5, 4x8, 4x10, 4x12, 4x15, 4x20, 4x25, or any number for 4 sets. Whatever you choose, try and get that same number for all three sets. If you do not have chest 2 bar, then pick a set/rep scheme for regular pull ups. These too are to be done on a 3 minute clock.

Post all results to comments/Logwod.

Details at GymnasticsWOD

Saturday 111210

2011-12-10T22:24:00.000-06:00

WOD
Skill/Strength

Pause Bench Press 3-3-3-3-3 reps

Work up in weight each set for 5 sets. This pause is a hard two count where the bar completely rests on the chest (no hovering). Focus on speed off the chest. Three minute clock.

Conditioning

For time:
Row 750 meters

Post time to comments/Logwod.

Runner's Shoulders

Friday 111209

2011-12-09T17:31:00.000-06:00

WOD
Skill/Strength

Muscle-ups - 10 minutes.

Making sure to properly warm the shoulders, lats, triceps, biceps, wrists and external/internal rotators of the arm prior to any full attempts, work the progressions of the muscle-up during this time. The use of bands may be helpful but ultimately, a deep understanding of what takes place during a muscle-up is your best bet. That and making sure you work dips if you don't have them. (Those with muscle-ups already, should practice the skill of non-false grip muscle-ups)

Conditioning

In teams of 2, complete the following, 3 rounds for time:
20 Muscle-ups
40 Dead-lifts, 225#
60 Toes thru Rings
80 Box Jumps, 20 inch box (step down only)

Scale as necessary.

Post all results to comments/Logwod.

CFO is happy to announce a promotion that partners up with REBA! Congratulations to her on opening her own State Farm Agency! Reba has been an active member of our community and gym for over 3 years now.

We are very excited to be running the "Holiday Quotes for CFO Equipment" promotion in December. It is as simple as the following:

Reba want to grow her business with awesome people like those involved with CrossFit Omaha. Simply give her a chance to earn your business by filling out the sheets provided at the gym. There is no obligation to buy anything. It takes as little as 90 seconds of your time. Once completely filled out, Reba will donate $10 on your behalf to the gym to go towards equipment in the month of January. An additional $5 will be donated if you let her team schedule an appointment with Reba to review the quotes, see her new office on 120th and Fort, and meet the team in January.

Our goal is to have 100% participation and to have over $2000.00 to go towards new gym equipment. Even if you already are a State Farm client, please fill out the sheet anyways and she will still donate on your behalf just for being a client with State Farm.

Let us or Reba know if you have any questions and thank you for being a part of the awesome community that is CFO.

Thursday 111208

2011-12-08T22:12:00.000-06:00

WOD
Rest Day

Read KStar's entire post here.

Wednesday 111207

2011-12-07T20:22:00.000-06:00

WOD
Skill/Strength

Front Squat 3-3-3-3-3 reps

Perform 3 front squats, increasing in weight each time if you can, for 5 sets on a 3 minute clock.

Conditioning

AMRAP in 3 minutes of:
15 Air Squats
Alternating Split Squat Jumps, 10 total
5 Kettlebell Swings, 2 pood

Rest 1 minute. Repeat cycle 4 times. Scale as necessary.

Post all results to comments/Logwod.

Momma to be trying to encourage that little one to come out. We're all excited for you Jess and that little girl.

Tuesday 111206

2011-12-06T19:35:00.000-06:00

WOD
#1
"CFO"
For time:
60 Burpees (hand release)

Compare to 100802.

#2
Double Unders, 2 minutes
Sit ups, 2 minutes
Double Unders, 90 seconds
Sit ups, 90 seconds
Double Unders, 1 minute
Sit ups, 1 minute
Double Unders, 30 seconds
Sit ups, 30 seconds

Workout #2 begins exactly 5 minutes after workout 1 begins. Obviously, this means workout #1 has a 5 minute cut-off.

Compare to 091023.

Post burpee time and total du/sit up reps to comments/Logwod.

Some of you posted yesterday about the rearranging but what about the rest of you? Like, dislike? Are the racks too close? Would you like them separated another width of a mat or are they pretty cool where they are at? What about the GH developers and rowers? Let us know. Thanks in advance.

Monday 111205

2011-12-05T19:30:00.000-06:00

WOD
Skill/Strength

Push Jerk 2-2-2-2-2-2-2 reps

Perform 2 push jerks (no split jerks or push presses allowed), increasing in weight every set, for 7 sets on a two minute clock. This will be performed out of a rack.

Conditioning

Every 30 seconds for 8 minutes, perform:
1 Push Jerk, 70-75% of heaviest 2 rep from above
5 Pull ups

Post all results to comments/Logwod.

The newly dedicated strength area. A big thanks to Andy Gomel for the help, we got the place looking nice and redesigned. Nothing like the CFO gym. Some great things happen here.

The only things I ask are for you to take pride in our facility by keeping the place as clean as possible (trash, re-stack plates properly in their proper place, chalk kept in buckets, remove tape and wipe down pull up bars) and supporting your teammates during and after the workout. You get done, you get your @$$ to the closest person and motivate them to the finish. It's the supreme rule.

Saturday 111203

2011-12-03T21:05:00.000-06:00

WOD
In teams of 2, complete as many rounds as possible in 20 minutes of:
5 Burpees
10 Plate Overhead Walking Lunges, 33#/22#
15 Kettlebell Swings, 1.5/1 pood

Only one person can be working out at a time and you have to do the work in order listed but you can break it up however you want. For example, if you are on rep 10 of swings and want your partner to take over, you're allowed.

Post team and total rounds completed to comments.

A pic I took from the blog back on February of 2008. Great stuff.

Friday 111202

2011-12-02T21:29:00.000-06:00

WOD
Skill/Strength

Glute-Ham Sit ups

There are only three glute-ham developers so this will be a skill session spent on teaching the finer points of correctly performed sit ups. All athletes will then get a chance to perform a few sets 10-15 reps at a time. Max time limit: 15 minutes.

Conditioning

1A. Lying Face up Rope Pull to Standing Position

Feet start at the bottom of the rope. Lying on your back, maneuver yourself to your feet and then back as many time as possible in 60 seconds for a total of 4 rounds. Feet cannot move or leave ground during any attempt or rep does not count. Rest 2 minutes between attempts.

1B. Box Jumps, 30 inch box

Complete as many reps as possible in 60 seconds for a total of 4 rounds. Rest 2 minute between attempts.

All rope pulls must be completed before box jump portion of workout can begin. Every athlete will have a judge/counter for both portions of this workout.

Post rope pull and box jump reps to comments/Logwod.

Very important stuff here. Give it a try today and lend your comments.

Thursday 111201

2011-12-01T21:22:00.000-06:00

WOD
Rest Day

Do you walk like a duck? If you do, you probably run like one too. Check yourself throughout the day. How do you walk? Toes out? That's not the way you were set up to walk. Point those toes forward and your knee pain goes away. Maybe it's ankle pain or low back pain? Same thing for running. Fix it!!!!!!

Wednesday 111130

2011-11-30T19:23:00.000-06:00

WOD
Skill/Strength

Bulgarian Split Squats (front squat position)

After warm-up sets of x3 each leg (unweighted), x5 each leg (empty barbell), and 2x5 each leg, perform 4 sets of 6 each leg, using the same weight for all sets.

If you increase weight during any of the work sets, that new weight becomes your first set and you must complete 3 additional sets at that weight. Same rules apply, hip crease must pass below the top of the knee for the rep to count. (Four minute clock)

Conditioning

Three rounds for quality and development:
Pull ups (strict, kipping, chest 2 bar), 90 seconds
Rest 15 seconds
Pistols (weighted, unweighted, negatives), 90 seconds
Rest 15 seconds
Ring Push ups (feet elev., on knees, rings elev.), 90 seconds
Rest 15 seconds
Row (diff. damper settings, diff. tech.), 90 seconds
Rest 15 seconds

Shooter's choice with version you choose of the above movements (during any round). Keep quality high and range of motion complete. Learn something today.

Post split squat weight and what you learned today to comments/Logwod.

Bulgarian Split Squats (front squat position is the second lift shown)

Tuesday 111129

2011-11-29T21:28:00.000-06:00

WOD
Four rounds for time of:
42 Double Unders
30 Toes 2 Bar
18 Shoulder to Overhead, 132#/99#

Scale reps and or load as needed.

Post time to comments/Logwod.

Our new Goal/PR board. Use it. If you want to achieve a goal in the gym, there's no accountability like writing it up for all to see.

If you get a muscle-up for the first time, if you use a weight in a workout for the first time, if you do anything new for the first time, write it up on the PR side. Any victory, big or small, should not go unnoticed.

Monday 111128

2011-11-28T19:13:00.000-06:00

WOD
Skill/Strength

Dead-lift - 2-2-2-2-2-2-2 reps

Set a clock to a two minute interval and attempt two true dead-lifts at every beep. You may not use a mixed nor hook grip at any point.

Conditioning

Seven rounds for time of:
7 Dead-lifts, 65% of your heaviest weight from above
7 2-fer-1 Wall Balls, 20#/14#

Reminder that 2-fer-1 wall balls are a single shot with 2 squats. For the dead-lifts, no mixed or hook grip is allowed.

Post all results to comments/Logwod.

Load sequencing fault w/ the dead-lift. A must watch.

Saturday 111126

2011-11-26T19:02:00.000-06:00

WOD
"Mustache"
For time:
Muscle-ups, 10 reps
Up Downs (Burpees), 25 reps
Single Arm Kettle Bell Swings, 25 each arm
Toes to Bar, 25 reps
Air Squats, 50 reps
Cleans, 25 reps
Hollow Rocks, 1 minute AMRAP
Every minute do 10 Double Unders

At the top of every minute, you must stop what you are doing and complete 10 double unders, not including the first minute.

If do not have muscle-ups, you will skip them and do 10 ring pull ups and 10 ring dips at the end of the workout instead.

Post time and total hollow rock reps to comments/Logwod.

Compare to 101130.

Come pay homage to an O.G. mustache.

___________________________________________

Join us tonight (8pm) at the Homy Inn to celebrate the close of Movember. Everyone is invited and encouraged to make it out. Hope to see you all there.

Friday 111125

2011-11-25T23:12:00.000-06:00

WOD
Open Gym @ 5pm

The gym will be open for about an hour to an hour and a half so try and make it in to the gym as close to 5pm as you can.

Anyone make it out this morning? What'd you get?

Wednesday 111123

2011-11-23T20:35:00.000-06:00

WOD
Strength/Skill

Plate Overhead Walking Lunges - 3x10 steps separated by 2 minutes rest each. Start out with 20 unweighted walking lunges for warm-up followed by two weighted warm-up sets of 4-6 steps. The goal of this workout is to work up to the highest amount of plate weight, over three sets, you can hold overhead for ten steps.

Conditioning

10 rounds, each for time of:
200 meter row

No more than 3 at a rower if at all possible but not an absolute.

Post results to comments/Logwod.

Rowing as taught by Concept2 themselves. Pick up one thing from this video and put it to use today. One thing.

Tuesday 111122

2011-11-22T18:55:00.000-06:00

WOD
"Angie" - ish
For time:
100 Pull ups
? Push ups
100 Sit ups
100 Air Squats

Why the question mark for push ups? Here's the catch. Even though you have to finish all the pull ups, how many you can do in one unbroken set will determine how many push ups you have in the workout.

The scale works like this: Pull ups 1-2-3.....100 to Push ups 100-99-98.....1. For example, if you can do 30 unbroken pull ups to start the workout, you still have to complete the last 70 but when you get to push ups, you only have 70. Make sense?

There is a 20 minute cut-off to this workout so scale accordingly, both for intensity and safety.

Post push up reps and time to comments/Logwod.

Monday 111121

2011-11-21T19:47:00.000-06:00

WOD
Strength/Skill

Rope Climbs (must use legs) - Two rounds of as many rope climbs as possible in 2 minutes. Partner up with as many as three other people or at least follow a 3 to 1 rest to work ratio (rest 6 minutes). Chin must pass above rafter and no jumping off rope before hands pass marker.

Conditioning

21-15-9 for time of:
Squat Snatch, 110#/77#
Box Jump Overs, 30 inch box

For the box jump overs, you must jump on the box in order to get to the other side but do not have to stand all the way up before doing so. Scale snatch reps in lieu of heavier weight for this workout.

Post all results to comments/Logwod.

Recipe of the Week (had to share): Creamy Pumpkin Curry

Click Here for Full Recipe.

Saturday 111119

2011-11-19T23:13:00.000-06:00

WOD
AMRAP in 3 minutes of:
Strict, Dead-hang Pull ups

Rest 1 minute.

Three rounds for time of:
30 KB Sumo Dead-lift High Pull, 1.5/1 pood
30 Grasshoppers (right+left = 1 rep)

Score is couplet time converted into seconds and subtracted from pull ups. Closest to 0 wins.

Post score to comments.

The end range for a grasshopper. Touch left leg to right forearm followed by right leg to left forearm for one rep. The skin must touch for reps to count.

Friday 111118

2011-11-18T20:55:00.000-06:00

WOD
Strength/Skill

2-Board Bench Press - Perform 3 reps (soft touch), increasing in weight each time, if able, for 5 sets. Do this on a 3 minute time interval. Go as heavy as you can but be successful at getting all your reps on all your sets.

Conditioning

300 Yard Shuttles (3 rounds) - Set up two markers 25 yards apart. Sprint there, touch the line, sprint back, touch the line, a total of 6 consecutive trips. Depending on the size of the class, you will be separated into anywhere between 4 and 6 groups so that there isn't less than a 3 to 1 or more than a 5 to 1, rest to work ratio (but still have competition).

Post all results to comments/Logwod.

You guys know Regina right? Stud. I don't think she realizes it yet but she is. Break down those walls Regina. Push yourself outside of your comfort zone. But most importantly, don't ever stop having fun. That goes for the rest of ya too.

Thursday 111117

2011-11-17T22:38:00.000-06:00

WOD
Rest Day

Please take the time to read today's blog post in its entirety. Thanks.

Watch this. When both coaches talk of peak tension vs. working tension, it often refers to those that are stronger than their mobility allows them to show. The less flexible you are in certain ranges of motion, the more tension you must use to fight to keep yourself in good position. The more tension you use, the more fatigued you become. Think about it. Often, most of us have to scale weights not because we aren't strong enough but because so much tension is used trying to meet the required range of motion as well as avoid injury that we can't hold it for the duration of most conditioning workouts.

On the other hand, some of us can move heavy loads if it's only for one or two reps because we can hold high tension for much lower volume. This is why, some can continue to get stronger despite not seeing the carryover into moving heavier weights in conditioning workouts. The athletes that have a great understanding of the movement and have the mobility to get into those good positions tend to be efficient which allows them to move faster and repetitively under less tension. Thus, they can develop strength that will carry over well to moving heavier and heavier weights during conditioning workouts. In return, this is allows them to see results, faster.

So, mobility is not whether you can get something overhead, into a legit squat depth, etc. It is whether you can do so without causing potential harm to the structure (muscles, joints, ligaments, etc.) and in turn losing a ton of horsepower that could be put to something more useful, like more work, faster.

Take care of your body while crossfitting. Know what that means and how to achieve it. Part of it comes from truly understanding what the movements are supposed to look and feel like (hint: it's not always about just being able to complete full range of motion) so that you can then correctly apply mobility work.

Notice Kelly is low enough in both squats but obviously, the first pic is potentially dangerous. Sometimes it is a matter of knowing that this is dangerous and fixing it and other times it's a matter of already knowing it's dangerous but not having the mobility to alter the position.

If lack of mobility, now you repetitively perform this potentially dangerous movement during conditioning workouts with high amounts of volume with probably a dangerous weight (or you scale, even though you're strong enough not to). You can't tell me there isn't tremendous amounts of horsepower being spent on keeping your knees, hips, ankles, and low back from exploding, that could be put to doing more work, using more weight, or finishing faster. All leading to better results.....

Yes, you need to get stronger (we all do) but a lot of us are strong enough but cannot get into healthy position. Die trying to fix that.

Wednesday 111116

2011-11-16T20:16:00.000-06:00

WOD
Strength/Skill

High Bar Back Pause Squat - This is a high bar back squat variation where a full three count pause at the bottom occurs. It is imperative that you reach full depth and pause completely (i.e. One-one thousand, etc.). At the conclusion of the pause, focus your efforts on exploding out of the bottom.

Share racks and attempt 5 sets of 2 reps on a 3 minute interval. Increase the load every set (The weights used will be comparatively lighter than traditional back squat).

Conditioning

AMRAP in 18 minutes of:
10 Wall Balls, 20#/14#
40#/25# DB Walking Lunges, 10 steps
10 DB Box Jumps, 20 inch box (must step down)

For this workout, you will take one of your DB's from the lunges and perform box jumps holding onto it. You cannot use a different size weight for each movement. If you can't jump with 40#, then what you can jump with, you will also use for the lunges. You may not jump off the box but only step down or the rep does not count.

Post all results to comments/Logwod.

Before CFO and On CFO. Great props to our good friend Andy Gomel for working so hard to get to where he is now. A great story for sure. Thanks for allowing us to work with you Andy.

Tuesday 111115

2011-11-15T21:59:00.000-06:00

WOD
Five rounds (30 minutes) of:
Ninety seconds of work on:
L-Sits

Ninety seconds of work on:
Strict Toes 2 Bar (no kipping)

Ninety seconds of work on:
Handstand Walks

Ninety seconds of work on:
Muscle-ups

For L-sits, place a red bumper underneath each hand and a red bumper underneath the heels of a straight leg. If this is not possible, scale by removing the bumper from underneath the heels. Scale the toes to bar with a kip if you have to but work on a slower negative. If you do not have muscle-ups, work on ring dips if you have them or ring push ups if you do not.

Groups of people will start at different stations to begin the workout and rotate every 90 seconds.

Post your experience to comments.

Running at 9am.

Monday 111114

2011-11-14T20:32:00.000-06:00

WOD
Strength/Skill

Snatch - Complete one snatch every two minutes for 14 minutes. You may go up in weight every set, stay the same for every set, or any combination thereof.

Conditioning

"Helen"
Three rounds for time of:
400 meter run
21 Kettlebell Swings, 1.5/1 pood
12 Pull ups

Post all results to comments/Logwod.

At this year's world weightlifting championships. The 105+kg weight class world champion, Behdad Salimi, successfully snatches 214kg (470.8lbs.), a world record.

Saturday 111112

2011-11-12T20:52:00.000-06:00

WOD
In two teams:

AMRAP in 22 minutes of:
Bench Press at 88#/64#
200 Meter Runs
Wall Balls at 14#/12#
Toes 2 Bar
Front Squat at 110#/77#

Divide the gym into two teams with as equal a number of guys and gals on each team as possible. Each team receives two racks, one for bench press and one for squatting and enough bumpers for each rack to make either of the prescribed weights listed above. You also get a wall ball at both 14# and 12#.

Anyone on your team can perform any of the movements but they must be prescribed weights (no scaling). Only three people on your team can be working out at one time and one of those persons must be running at all times. You can change who that is whenever you want but someone must always be running or no one can be working out on the other movements.

The goal is to amass more reps than the other team on all movements.

Post team name, members, and total reps to comments.

What is your favorite cheat meal? The one thing you know you can't have that often but when you do, this is it.

Post to comments.

Friday 111111

2011-11-11T21:15:00.000-06:00

WOD
Skill/Strength

Ring Dips - Three minutes of practicing and perfecting the movement separated by 1.5 minutes of rest. Repeat for three cycles.

The goal depends on the person. The better you are at ring dips the more you should slow things down and refine your movement. Practice solidifying your kip or improve range of motion (shoulders deep and elbows completely locked out) through strict movement. Hold the lockout, of every rep, for a 1 count.

If you do not have ring dips, it's all about playing. Attempt all kinds of assisted ring dips, push ups, etc. Try to steer clear of the bands. Use a box behind the feet instead or some other way. Get creative.

Conditioning

Three rounds for time of:
10 Clean and Jerk, 186#/131#
30 Double Unders
50 Air Squats

Post all results to comments/Logwod.

Abby shows us the top end range of a legit kb swing. Does your swing look like hers?

Thursday 111110

2011-11-10T21:29:00.000-06:00

WOD
Rest Day

Warming up for activity or training is very important. Especially now that time is of the essence within our new system of warming up for classes. If you take the time to check out the video, you'll see that Diane attacks her GOATS first in the warm-up. These are the things that affect her most when working out.

Let's say, I'm running late today and don't have much time left for warming up before class actually starts. These are the things I make sure I get in. If I have more time, I'll start to go outside of my truly weak areas and hit some other areas that aren't that big of a problem but could use the addressing.

In the end, understand that mobility work is not warming up but only an aspect of warming up. It is actually, in my estimation, a way to make the rest of the warm-up more effective and allow you to get into better, less painful, positions while training. The warm-up should be geared towards increasing your heart-rate and the general temperature of the muscles, joints, and ligaments.

In your warm-up, include mobility work and then slowly ramp up the rest of the warm-up by picking up the speed, going from two feet to one foot, walking to jogging to skipping to actual jumping, and finally specific warmups for the movements in the workout such as empty bar work for the barbell lifts.

Wednesday 111109

2011-11-09T21:15:00.000-06:00

WOD
Skill/Strength

Dead-lift - Every minute on the minute for 10 minutes complete three true dead-lifts (absolutely no bounce/restart every pull). Start at 70% of your 1RM and continue to add weight when desired. Come to the gym with a plan (do your math at home). If you do not have a 1RM, start at a moderate weight and work your way up as needed.

Conditioning

Five rounds for time of:
30 Burpees
Rest 1 minute

Score is total time including rest (exactly 60 seconds rest is mandatory).

Post heaviest dead-lift and conditioning score to comments/Logwod.

Approach your training as such.....

Tuesday 111108

2011-11-08T21:25:00.000-06:00

WOD
For max reps:
5 minutes of Rowing (calories)
4 minutes of Straight Legged Sit ups
3 minutes of Rope Climbs
2 minutes of Overhead Squat, 88#/63#
1 minute of Pull ups

This workout will run like Fight Gone Bad. There will be six stations for every movement. The first six people will begin on the rower and the next six will not start until they have moved on to the sit ups.

An ab mat will be allowed for sit ups but the legs must remain fully extended at all times (no anchors). Touch the shoulder blades and hands to the floor then sit up and touch the toes. Rope climbs are chin above rafter and walk down rope until hands pass below marker.

Scale as needed.

Post total reps to comments/Logwod.

We have released this design on Facebook for preorders and now we're releasing it here. This is our new logo. We will maintain the wings/shield logo to some respect but what you see here is what we will predominately use from here on out. The hooded zip up comes in both a man's and woman's fit whereas the track jacket is unisex (fitted). The cost is $40 per.

These make perfect Christmas gifts and what other way to help us show the gym off around town than to flood the city with them. Help us spread the CFO word. Thanks.

Post to comments or email me if you'd like one (or many).

___________________________________

The next strength class starts next Monday, November 14th at 7:30pm. If you are interested in taking the class, you must register this Friday. Depending on how many are interested, I may open it up to 12 people.

Monday 111107

2011-11-07T21:01:00.000-06:00

WOD
Skill/Strength

Power Clean - After instruction from the coach leading the class, you are allowed (from an empty bar) no more than six increases in weight. You may also only complete 2-4 reps per set in any of those six weight increases (no 1RM). Max time limit: 18 minutes.

Conditioning

As many rounds as possible in 10 minutes of:
10-9-8-7-6-5-4-3-2-1 reps each of:
DB Hang Squat Cleans, 50#/35#
Kipping Handstand Push ups

Prescribed handstand push up are only to be performed using a kip. If scaling, use any of the methods performed during last week's skill session. The DB handle must pass below the knee joint prior to any squat clean rep.

Post all results to comments/Logwod.

A huge congratulations to Scott and Jen (Feyerherm) Wehner on their recent marriage. God Bless.

Saturday 111105

2011-11-05T20:39:00.000-05:00

WOD
Baseline Saturday

#1
Back Squat - 2RM

#2
AMRAP in 10 minutes of:
5 Pull ups
10 Push ups
15 Air Squats

#3
Sprint 800 meters for time

Post all results to comments/Logwod.

If you missed it, here is the Jimmy Kimmel video of all the people that sent in footage of telling their kids they ate their Halloween candy. Haha.

Friday 111104

2011-11-04T22:38:00.000-05:00

WOD
Skill/Strength

Handstand Push up Practice

You have 20 minutes to improve your handstands, handstand push ups, or even handstand walks. If you are capable of doing handstand push ups in a workout, spend your time working on attempting freestanding handstands and handstand push ups.

Conditioning

5 rounds for time of:
50 Double Unders
35 Box Jumps, 20 inch box
20 Kettlebell Swings, 1.5/1 pood

Post all results to comments/Logwod.

We have a three xlarge and three mediums in this limited edition hooded sweatshirt. This design will no longer be used for apparel. The cost is $40. Come get them before they're all gone.

See the back here

Thursday 111103

2011-11-03T20:50:00.000-05:00

WOD
Rest Day

This Saturday during all classes (including open gym but you may choose to do something else), the workout of the day will be the baseline testing. This includes a 2RM squat, 10 minutes of "Cindy," and a single 800 meter run for time.

On Saturday, all classes will run into one big class. This means that as long as you sign up to attend any class, you can come at any time, beginning at 8:50, to get your baseline started. We will be warming up a group every half hour or so. Because you may not be here this Saturday, you are allowed to do baseline during today's rest day festivities or even next Thursday's rest day but I do encourage you to test.

There will also be a free nutrition seminar on Saturday at 11am for those interested. Most of it will cover quantifying food specifically for each individual. Within this community, we mostly talk about the quality of food we eat but we must realize that portioning out our food is a very powerful component to reaching our goals. How much we eat is dependent upon how we metabolize glucose and the quality of that glucose. This is what the seminar will cover.

A super rad nooner. It's good to have you on board Foster. Keep working hard and good things will continue to come your way.

Wednesday 111102

2011-11-02T21:45:00.000-05:00

WOD
Skill/Strength

Pistols (one-legged squats)

Pick one or any combination of the following and perform 100 reps (combined).

True pistols
Pistols w/ a 5# plate under the heel
Pistols w/ a 15# dumbbell held out in front
Pistols w/ a Roll
Pistols to 2 stacked red bumpers
Pistol negatives w/ a Roll (come up on two feet)
Pistol negatives w/ a Roll attempt

You have 20 minutes to play around. Use as many sets as needed and alternate legs as you please. If you have pistols (can go prescribed in a workout), use the pistol w/ a roll progression only.

Conditioning

21-15-9 reps for time of:
Thrusters, 132#/99#
Strict, Dead-hang Pull ups

Post all results to comments/Logwod.

If you haven't seen it already......... The Copier

Post thoughts to comments.

Tuesday 111101

2011-11-01T21:37:00.000-05:00

WOD
AMRAP in 20 minutes of:
15 Toes 2 Bar
15 Rock Stars, 44#/27#
Odd number rounds = 800 meter run
Even number rounds = 400 meter run

For the rock stars, one end of the bar must start overhead with arms fully extended (other end is on the floor against a wall). Begin the movement by rotating the body (allowing the feet to pivot) and lowering the bar (close to the body) until it reaches a point just below the knee. Return it to the starting position. This constitutes one rep. Alternate sides.

Post total meters run as well as what you thought of rock stars to comments/Logwod.

Pretty good, right? Awesome job Shelley and Greg. Anyone else got some good pictures of themselves dressed up?

Monday 111031

2011-10-31T20:04:00.000-05:00

WOD
Strength/Skill

Snatch Balance

Today begins first day of trying out some new things. Every Monday the focus will be total body movements (Wednesdays - Lower Body Movements/Fridays - Upper Body Movements). These could be strength or skill based and will vary. Today's movement will involve the snatch balance and the time limit will be 20 minutes. Be sure and read "Better in 2012" below for details on class warm-up and procedure.

Conditioning

15-12-9-6-3 reps for time of:
132#/99# Power Clean
Bar-Facing Burpees

Post all results to comments/Logwod.

_______________________________________

New 9am class starts this Tuesday, November 1st. Be sure to sign up for this and all classes if you plan on coming to the gym. Thanks for your cooperation.

_______________________________________

"Better in 2012"

We've decided to change some things up around here to coincide with the closing of 2011. The holidays are quickly approaching, the weather is soon to take a change for the worse, depending on how you look at things, and motivation is probably a bit lower than we'd all like because of these things. Because of this, we'd like to put forth a bit of a challenge to all of you as well as our staff. We'd like for you to accept this challenge and use it as motivation to make yourself a better person for 2012 (although, we think you're pretty fly as is).

The first thing on the agenda is programming. Yes, workouts are different everyday and that should be motivation enough but we all know that we sometimes become complacent no matter what if we're not challenged enough. If we don't know why we are training. Things of that nature, right? Some of us, tend to get locked into the mindset that we're not improving, we still suck at this and that, and the list goes on, right? Once self-doubt creeps in, if affects everything and spreads rapidly. Definitely not fun at all. So my counter to that freight train to nowhere is to increase the challenges you face. To put things in front of you more often and take away some things that may inhibit your desire to improve (things you don't realize).

This programming will include more technical stuff as well as more consistent exposure to all our movements but outside of a timed environment. This will serve two purposes (probably more but nothing came to mind but two) it will allow you to actually learn how to do movements and become better at them through practice and that won't discriminate between newbies or seasoned members because I for one know that some of our seasoned athletes could use the practice outside a timed environment more than anyone else. I'm not just talking barbell lifts either. How about 20 minutes devoted to toes 2 bar? Learning the movement, practicing the movement, trying both strict and learning how to do them consecutively, increasing ab strength, etc. What about a chance to work on ring dips? Pistols? Snatch, more often? Handstand push ups? GymnasticsWOD? We could all use more exposure to back squatting, pressing, dead-lifting, cleaning, jerking, etc.? Think about it. Time almost everyday to work a lift or skill. To get better at it.

Next, how about in addition to the skill and strength work we throw in some conditioning utilizing the lift or skill we just worked on? Maybe not all the time but maybe a lot of the time? We work on snatch (some of you 1 rep max it, some of you 5x2 it, and others just practice it over and over and then at the conclusion of this time, we start getting ready for a met-con that has some other movements but the primary emphasis is the snatch. For example, 3 rounds of 5 snatch/10 box jumps/15 burpees. Since you just worked on it, it's fresh on your mind. The same goes for muscle-ups, hspu, pistols, clean & jerk, and the list goes on.

In order for us to do this and make it work, we're going to make a little change to the warm-up and how it is run. You may or may not like this and it may change immediately for some unforeseeable problems it brings so know that nothing is set in stone but we are going to try a little self warm up approach. Bear with me here..... Classes will begin next week starting at 5 minutes after the hour. When class begins, we will go immediately into skill work and what not. So yes, this means that you will have until 5 minutes after the hour to get your warm-up in. If you're here early, you get more time. If not, less time. Now remember, this may change. For example, we may try 7 or even 10 minutes after the hour to begin class but for now, 5 minutes will be the magic number.

Proceeding with the warm-up this way will open it up a bit more to self medicating your weaknesses and mobility issues instead of being force fed a movement you don't need. It will also allow more time to be devoted to skill work and teaching movements within the hour. Again, give it a try before making any judgements. Let it run for a little while before deciding whether it's working or not.

Now that we've kind of got the programming bit out of the way some, let's move on to some challenges. Next Saturday we invite you to pre-test (if you will) three movements to begin this challenge. How long will this challenge run? The rest of this year. We'll retest the first weekend in January. You have until that time to improve. The three movements will be 2RM back squat, 10 minutes of Cindy, and a single 800 meter run. We will watch and record everyone that comes. If you can't make it. No biggie. We'll figure out a time during a rest day where you can get it in. We'll be trying to get numbers for all new people that sign up as well. Why these three movements? No reason. Just random.

The second challenge we have for you is sometime this next week or so, I am going to try and get another whiteboard up somewhere. This board will be split into two. One half will be a goals board. You will be asked to write a goal down for everyone to see (your name next to it) that you would like to achieve before the year is over. On top of that, every so often, that goal will be read out to the class you're in to help keep you accountable. The other half of the board isn't so much a part of the challenge as it is an opportunity to let everyone know that you have pr'd today. What is a pr (personal record)? Well, obviously, there are two apparent ones: getting a movement for the first time or moving more weight on a movement for the first time. There are others though. What about the first time you get 2 pull ups in a row? That's a pr. How about the first time you actually put weight on the bar for snatch? That's a pr. Did you lose some weight? That's a pr too. The simplest thing that you would never think, if you're doing it for the first time, be proud of it and post it on the board. I don't want to water down the pr but we need to know, you need to know that improvement is improvement and it needs to be acknowledged. This isn't about everyone getting a medal. This is more than that. Small goals lead to bigger ones. You are important and what you achieve is important. Let's hear about it.

The last challenge has to do with nutrition. As you may or may not know, one starts on November 7th. It will run for 9 weeks and the buy-in is a hefty $80 (you have a chance to win a lot of it back) but it's going to take some work on your part. There will be rules meetings on Halloween day at 5:30 and the following Wednesday and Friday at 5:30 as well. I will then be giving a nutrition seminar on Saturday, the 5th (same day as the pretest) at 11am. This seminar will be in line with the challenge and a supplement to the rules meetings. You don't need to be present at the seminar to do the challenge but you do need to make one of the rules meetings.

In closing, the CFO staff really wants all of you to make the effort to get in the best shape of your life and we're going to help initiate this movement with these challenges. We have just a bit more than a week to get everything in place and running as it all begins on November 7th and ends on January 7th (9 weeks). Even though the programming begins a week early.

Thanks so much for your time and I hope, we all hope, you'll accept this challenge to be better in 2012.

CFO

Friday 111028

2011-10-28T20:51:00.000-05:00

WOD
With a continuously running clock, perform one kettlebell swing (1.5/1 pood) and one hand-release push up the first minute, two kettlebell swings and two hand-release push ups the second minute, three kettlebell swings and three hand-release push ups the third minute... continuing on as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments/Logwod.

A great pic of Erica Carlsson post burpees during this past weekend's med ball get together. Erica is the sister of Kelli Carlsson and is studying medicine at Creighton U. She's engaged to be married real soon and has been a part of CrossFit for quite some time now. Can I get a hey if you know Erica? Great person.

___________________________________

Here is a link to a post I wrote on the upcoming changes for the rest of this year. It's on Facebook so you'll need an account and, of course, to be following us in order to see it. I'll probably post it here sometime soon but for now, you'll have to read it there.

I am constantly trying to interact with our members and other crossfitters around the world through our social media accounts. It's a great way to socialize when we can't do it in person. I, of course, would rather do it in person but not all of you come as much as you should or can and this way we can keep influencing each other for the greater good.

Like I said, the news will probably get posted here eventually, but through social media, those that follow us get first dibs. Following our Twitter account, http://www.twitter.com/crossfitomaha, or our Facebook fan page, http://www.facebook.com/crossfitomaha, you'll learn about many other things pertaining to the gym as well as so much more. The Facebook page also allows you a point of advertising to your connections. Showing them what we do and what we are about. Thanks for always helping us bring new people to our community. Until next time...

Better in 2012

Thursday 111027

2011-10-27T19:20:00.000-05:00

WOD
Rest Day

I'm going to be playing around with the programming a bit over the next few weeks starting on Monday. Bear with us as we try and find a healthy balance between getting newer members the exposure to lifts and movements they need while giving a bit more freedom to those that have been around longer.

My thought process on providing an enjoyable experience to all through the inclusion of helping the staff provide adequate coaching to newer members as well as tips and tricks to those that have got a handle on their own fitness is ever changing. I have never been a fan of splitting the class up by abilities and that will remain but I would like to toy with allowing more freedom to those that have been here the longest whilst still developing our younger (newer) athletes. In saying that, this change may even help whoever is teaching your class to pay some true attention to you longer standing members who sometimes are taken for granted.

This does not mean you 3 and 4 year members get to do what you want but as I rotate the more technical lifts and skills into the program on a more consistent basis, it will allow you to include a little more of your own programming (set/rep scheme, technical level) into the mix while we still help everyone else reach your level.

In short, hold on tight and watch as this unfolds. Always give feedback yet allow for some things to settle in before judging. See how it works for you. I want everyone to keep growing and improving.

Remember, CrossFit Omaha is not an exercise program. It is a training program. One that trains for life and sport. Especially this gym. So as with all legitimate training programs, it must evolve when needed yet stay true to it's core values.

In closing, I ask that you get your ass to the gym more often, acknowledge your fellow gym-goers by encouraging and motivating them at all times when you are here (don't be that guy that only worries about him/her self), and take an active approach to your fitness at all times by recording results, trying to actually learn what we do (lifts and philosophy) and why, and trying to push yourself each day to be better than you were yesterday (whatever that means to you).

Thanks.

Wednesday 111026

2011-10-26T21:50:00.000-05:00

WOD
Back Squat - Shooter's Choice

After the general and specific warm-up, you get 20 minutes to work any rep scheme you'd like for the back squat. You can hit 21-15-9 (2.5min/1.5min rest), 3x5 (sets across), 1RM, or any other rep scheme you want to play with. Maybe even high bar as opposed to low bar. Use your time wisely as once the 20 minutes is up, we move on.

Rest 5 minutes, then:

One minute on followed by one minute off for 12 minutes of:
50-40-30-20-10 reps of:
Double Unders
Up-Downs

The up-downs are like burpees but without the jump and arms may remain extended (thighs must touch the ground).

How far can you get?

Post all results to comments/Logwod.

Med ball and hats - Jon Day and Dave Diehl. Always a pleasure men, always a pleasure.

Tuesday 111025

2011-10-25T20:58:00.000-05:00

WOD
Split Snatch

Every two minutes, including to begin the workout, perform one split snatch for 20 minutes.

You may go up in weight each time or you can stay at the same weight for no more than two consecutive sets but you are disallowed from reducing the weight for the duration of the workout. This includes whether you miss or make the weight.

Start light and work your way up.

Post all weights used to comments/Logwod. (denote whether missed or not)

The split snatch

Monday 111024

2011-10-24T21:39:00.000-05:00

WOD
Three rounds for time of:
18 Handstand Push ups
15 Dead-lifts, 252#/170#
12 One-legged Squats, alternating
Run 600 meters

Two rules: no ab mats and no mixed grip on the dead-lifts.

Scale as necessary to finish in 20 minutes.

Post time to comments/Logwod.

A big thanks to all those that came out for med ball. It was perfect weather and a whole lot of fun.

Saturday 111022

2011-10-22T20:26:00.000-05:00

WOD
Ultimate Medicine Ball

The location has changed. We will not be able to use UNO so we will be moving the festivities across the street to Memorial Park.

The games will run from 9am-12pm (try and be there by 8:30 for warming up). Parking is up to you. Probably in the park. Friends and family are welcome to come participate.

Ultimate Medicine Ball in 10 Simple Rules - Just replace medicine ball wherever you see the word disc.The only difference from these rules and our rules is that every time a team is scored on, they must complete 10 burpees before the game can continue.

If you have any cones we can borrow, please bring them. We could use them.

Remember, there are no classes being run at the gym this morning.

Friday 111021

2011-10-21T22:04:00.000-05:00

WOD
For time:
100 Toes 2 Bar
75 Box Jumps, 24 inch box
50 Overhead Squats, 93#/64#
25 Ring Dips

There is a 20 minute cut-off to this workout. If you do not have ring dips, you may substitute ring push ups and/or hand release push ups. Scale reps and/or weight as needed to finish before the cut-off.

Post time to comments/Logwod.

Do this mobility after the workout. You will definitely have some inflamed achilles' tendons after all the box jumps so take some time to take care of them since they obviously take care of you.

________________________________________

If you haven't already heard, we are going to be trying out a 9am class during the month of November. If the attendance is legit, the class is yours. If it isn't, bye-bye new class. From what I hear though, it seems as though it might be a hit. What do you think? Post some words to comments.

________________________________________

Big reminder that there are no Saturday morning classes this weekend in lieu of our amazing game of Ultimate Med Ball. You will not want to miss this if you have some free time available. It goes from 9-12pm on UNO's football field. If you want to play, we'll see you there. Family and friends are welcome to join us.

Thursday 111020

2011-10-20T22:55:00.000-05:00

WOD
Rest Day

Reminder that the 6:30pm class will be Yoga only. You are more than welcome to attend an earlier class for lifting followed by the 6:30 class for unwinding.

Watch and learn. Head position is important. Think about dead-lifts. Where is your head when you pull? Not to mention push ups, handstand push ups, etc. You only have one neck, take care of it.

Wednesday 111019

2011-10-19T21:24:00.000-05:00

WOD
Clean 3-3-3-3-3 reps

This lift is the squat variation.

If there is time (and only if):

Tabata Double Unders

20 seconds of work followed by 10 seconds of rest for a total of 8 rounds. Your score is the lowest amount of reps in any of the eight rounds.

Post all weights lifted (and Tabata score) to comments/Logwod.

The guy in the pic is Mike Jung. Some of you have met him and some of you haven't but if you ever get the chance, you want to workout with this fellow. One of the best attitudes I've seen and is just always having a good time mid-workout. It's people like Mike and the improvements he's been making that make our community second to none. If you see him around, be sure to say hi. I bet he'd appreciate it.

Tuesday 111018

2011-10-17T19:00:00.000-05:00

WOD
Five rounds for time of:
Run 200 meters
20 Pull ups
Run 200 meters
20 Push ups
Run 200 meters
20 Sit ups
Run 200 meters
20 Air Squats

What will your push ups look like during round 4? Your pull ups? Keep your movement solid.

Thirty minute cut-off for this workout.

Post time to comments/Logwod.

Regular ol couch stretch, followed by band assisted hip extension in lunge position, and lastly, the same thing but with a pointed toe and as straight a leg as you can get, all for two minutes each side (or 12 minutes total).

Monday 111017

2011-10-17T17:01:00.000-05:00

WOD
Kettlebell Complex
AMRAP in 5 minutes of:
5 Kettlebell Swings (eye level)
5 Kettlebell Cleans
5 Kettlebell Shoulder to Overhead
5 Kettlebell Snatches
5 Kettlebell Windmills

Rest 2 minutes. Repeat for 3 cycles. Use 1.5/1 pood for the workout.

Start with the left arm and get through the complete cycle before alternating to the right arm.

Post total reps completed to comments/Logwod.

A great instructional video on the kettlebell snatch. If you don't like the bell bruising your forearm, I suggest you watch this video more than once.

Saturday 111015

2011-10-15T22:30:00.000-05:00

WOD
For reps:
Double Unders, 120 seconds
Rest 30 seconds
Burpees, 90 seconds
Rest 30 seconds
Walking Lunges, 60 seconds
Rest 30 seconds
35#/20# DB Shoulder to Overhead, 30 seconds

Rest 1 minute

Run 800 meters for time:

Score is run time converted into seconds subtracted from total reps.

Post score to comments/Logwod.

Friday 111014

2011-10-14T18:24:00.000-05:00

WOD
As many reps as possible in 10 minutes of:
3 Power Cleans, 208#/143#
Handstand Walk, 32 feet (8 mats)
3 Strict Chest to Bar Pull ups (no leg kick at the top)
Sprint 100 meters

Count each completed mat as a rep and the full 100 meters as a rep for a grand total of 15 reps per round. If you go prescribed on walks, only count legitimately balanced walks (no falling into any).

Post completed reps to comments/Logwod.

Don't over think the pull from the ground, let your body instinctively do the right thing by being in the proper set up from the get go. Big thanks to Coach B for this awesome video.

Thursday 111013

2011-10-13T22:08:00.000-05:00

WOD
Rest Day

Either is okay as long as there is no complaint at the outcome or outward blame because of the outcome. (pic courtesy of Shelley Buchholz's Facebook page)

Wednesday 111012

2011-10-12T19:39:00.000-05:00

WOD
Front Squat 1-10-1-20-1-30 reps

Post individual weights as well as all weights added together to comments/Logwod.

_________________________________

What do you think of this current programming cycle? Other than what your attendance (as read on MindBody) has already said.

Like it? Dislike it? Why?

Just because you like it or don't like, was it (is it) something your game needed? Or are you in the group that doesn't think it's worth coming if you aren't drowning in a puddle of your own sweat? Which is okay, if you are.

Answer all or cherry pick but do post thoughts to comments.

A fantastic pic of Kat from this past weekend's competition in Houston. We miss you Katherine.

Tuesday 111011

2011-10-11T21:38:00.000-05:00

WOD
Push Press 1-10-1-20-1-30 reps

Post each individual load plus all of them added up together to comments/Logwod.

Men's event 3 on Friday at the UFC Fan Expo.

_________________________________________

Halloween Event

Don't forget to register your family for this year's Halloween event. Costumes are required to participate (both children and adults). You don't have to be a member so bring a friend and their kids to the morning festivities.

When: Saturday, October 29th

Time: 10am - 12pm

Why: Because candy is good.

What: Family friendly workout that will encourage physical activity for prizes and candy.

Monday 111010

2011-10-10T21:55:00.000-05:00

WOD
Dead-lift 1-10-1-20-1-30 reps

Post loads used to comments/Logwod.

Give this video of the same rep scheme but with front squats a look for direction with today's workout. You want to be at the heaviest you can be for all six attempts.

Saturday 111008

2011-10-08T23:29:00.000-05:00

WOD
For time:
To Enterprise and Back
40 Push ups
To the Flag Pole and Back
200 Meter Row
To the Curb and Back
10 Tire Flips
To the Curb and Back
200 Meter Row
To the Flag Pole and Back
40 Push ups
To Enterprise ad Back

Post time to comments.

How about the final heat of event 2, "The Dummy WOD", for your viewing pleasure? We are having a blast in Houston and thank all of you for keeping up with all the updates. You can visit the CrossFit Games site for videos and write-ups as well as follow us on Twitter at @CrossFitOmaha or even the @crossfitgames.

Friday 111007

2011-10-07T20:51:00.000-05:00

WOD
Three rounds for time of:
30 Box Jumps, 20 inch box
30 Overhead Squats, 98#/64#
30 Toes 2 Bar

Post time to comments/Logwod.

Are you attending our Halloween event?

Thursday 111006

2011-10-06T23:40:00.000-05:00

WOD
Rest Day

Steve Jobs - Wikipedia, the free encyclopedia

Three questions... Answer one or all three. Post to comments.

1. Is this a platform upon which has merit discussing Steve Jobs? (Optional: Why?)

2. How has Apple, or more specifically, Steve Jobs affected your life?

3. How many Apple products do you or have you owned (Apple II Series, anyone?)?

Wednesday 111005

2011-10-05T22:20:00.000-05:00

WOD
Team Workout (Inspired by Santa Cruz Central)
Two Teams
Round 1:
AMRAP in 2.5 minutes of:
Team A - Burpees
Team B - Rope Climbs (chin above rafter and NO jumping off rope)

AMRAP in 2.5 minutes of:
Team A - Rope Climbs
Team B - Burpees
REPEAT

ALL JOG 200 METERS

Round 2:
AMRAP in 2.5 minutes of:
Team A - Double Unders
Team B - Wall Balls, 20#/14#

AMRAP in 2.5 minutes of:
Team A - Wall Ball, 20#/14#
Team B - Double Unders
REPEAT

Split the class into two teams, Team A and Team B. Only one half of each team can be working at one time but all team members can participate within each AMRAP. You will also repeat each round for a total workout time of 20 minutes not including the 200 meter jog in between rounds.

Team score is total reps from round 1 + round 2.

Post score to comments/Logwod.

Rope Climbing Prerequisites

Tuesday 111004

2011-10-04T21:32:00.000-05:00

WOD
"Bear Complex"
Five rounds, seven sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press (behind the neck)

Rest between rounds as needed. One round = 7 times through the sequence.

(watch demo below for full details)

You should be at max load by round 4 or 5.

Post heaviest weight used to comments/Logwod.

Watch this for full details. Start light but end heavy. Challenge yourself.

Monday 111003

2011-10-03T20:40:00.000-05:00

WOD
Five rounds for time of:
6 Handstand Push ups
12 Chest-to-Bar Pull ups
24 Weighted Walking Lunges, 35#/25# dumbbells

Scale hspu by use of a box or elevated feet push ups. Full range hspu only. No abmats.

Post time to comments/Logwod.

Test with a snatch pull with pvc then commence on both mobilitywods. After finishing, retest. Any new range?

Saturday 111001

2011-10-01T23:53:00.000-05:00

WOD
7 rounds for time of:
10 Wall Balls, 20#/14#
10 Box Jumps, 20 inch box

Post time to comments/Logwod.

Okay, give me your thoughts on the softball throw. Good test of fitness or probably shouldn't have been there? There is no right or wrong answer so let us know what's on your mind.

Friday 110930

2011-09-30T19:58:00.000-05:00

WOD
For time:
2/1.5 pood Kettlebell Swings, 150 reps

Anytime you must put the bell down reward yourself with 30 double unders and a 200 meter run.

Post time to comments/Logwod.

Some ideas on how to program mobility wods into your training.