Friday 080613

Ricky Frausto Filed Under:

WOD
"2 Minute Defense"
5 rounds for time:
1 Power Clean
3 Hang Squat Cleans
2 Jerks
Sprint 200 feet

After the five rounds, rest two minutes. Repeat.
Prescribed weight for men is 135 pounds. Prescribed weight for women is 85 pounds.

Post total time to comments.

2 Minute Defense...[wmv][mov]
















Post the best caption you can come up with for this photo of Jason. Click on the picture to enlarge for a better view. Let's see what you guys can come up with.

_________________________________

The Kettlebell Snatch, Jeff Martone - video [wmv] [mov]

19 Responses to "Friday 080613"

1. Anonymous Says: https://crossfitomaha.blogspot.com/2008/06/friday-080613.html?showComment=1213322460000#c900615311647576992'> June 12, 2008 at 9:01 PM
2. oohhhhh! this is a badass workout!! can't wait to do it! it'll have to be saturday, though, because i have to work all day and all night tomorrow. good luck everyone!
3. Steve Says: https://crossfitomaha.blogspot.com/2008/06/friday-080613.html?showComment=1213327380000#c2375518252171324041'> June 12, 2008 at 10:23 PM
4. kylie, you're not even here and you're doing more crossfit workouts than me! i guess i'll have to make it in on friday.
5. zj Says: https://crossfitomaha.blogspot.com/2008/06/friday-080613.html?showComment=1213360260000#c1712405076883586207'> June 13, 2008 at 7:31 AM
6. I felt pretty good about this workout until Jeff pointed out that I wasn't Power-cleaning the weight just picking it up. I realized he was right because I didn't pop the bar off my legs even once. What's annoying is that is a lot of muscle memory created with extremely bad form.
   ~12:18
7. Anonymous Says: https://crossfitomaha.blogspot.com/2008/06/friday-080613.html?showComment=1213361580000#c1128987438361399862'> June 13, 2008 at 7:53 AM
8. 9:28
   
   First 5 rounds - 3:40
   Second 5 rounds - 3:48
   
   I was pretty happy to only be 8 seconds slower on the second 5 rounds. The jerks felt really good today and didn't bother my shouler at all. I also managed to never lose my grip during each round. What a great way to start off a Friday!!! Good work to all those crazy enough to get up and work out at 6am on a Friday morning.
9. Anonymous Says: https://crossfitomaha.blogspot.com/2008/06/friday-080613.html?showComment=1213362540000#c7187423208949207527'> June 13, 2008 at 8:09 AM
10. holy moly. this workout ended up being more fun than i thought it would be. i got 63# in 11:35. i was the last to finish the first round of 5 at 5:05, so i kicked my own ass into gear and finished the 2nd in 4:30. i was excited to not have to drop to 1-2-1. great job today guys! lindsey, thanks for pushing me the whole time!
11. Anonymous Says: https://crossfitomaha.blogspot.com/2008/06/friday-080613.html?showComment=1213363920000#c8772256263503912309'> June 13, 2008 at 8:32 AM
12. Wow...I loved this workout. It was a great way to end the 3 days on. For those of you coming in today, don't hold anything back! You will regret it if you do...I have half an mind to come in this afternoon and try it again!! Great work 6 AM.
    
    WOD = Rx'd 4:03, 4:02
13. Anonymous Says: https://crossfitomaha.blogspot.com/2008/06/friday-080613.html?showComment=1213366440000#c3796816515994226072'> June 13, 2008 at 9:14 AM
14. 200 Feet is about how far?? When I first read the times, I was going holy sh*t that is fast bc I thought everyone had to do a 200Meter sprint in between!!
    
    I better have another cup of coffee ;)
    
    Nice job guys in the 6AM :)
15. Anonymous Says: https://crossfitomaha.blogspot.com/2008/06/friday-080613.html?showComment=1213368540000#c4742843700997924462'> June 13, 2008 at 9:49 AM
16. This was a tough workout. I did 63# in 11:45, 1st round at 4:55, and the 2nd round at 4:50. Nice job morning crew! I really enjoyed doing the workout outside! Good job hannah!
17. A Says: https://crossfitomaha.blogspot.com/2008/06/friday-080613.html?showComment=1213370520000#c54533593374932230'> June 13, 2008 at 10:22 AM
18. Oh this looks great! I am going to try to do a similar workout, as I have old-people pneumatic weight machines and a few free weights with which to contend. Gotta love Florida. At any rate, ran 4 miles on the beach at 6:30AM. Also did lunges and pushups along the water. See, I can get up and workout early too! :-)
    
    Good luck to those participating in the duathalon this weekend!!!
19. paul Says: https://crossfitomaha.blogspot.com/2008/06/friday-080613.html?showComment=1213392900000#c2761668672251686673'> June 13, 2008 at 4:35 PM
20. ouch. couldn't do the cleans or jerks with this damn shoulder, so Joe had me do 5 tire flips with jumps (flip, jump in, jump out=1 rep) and the 200' sprints. i couldn't breathe. 5:11, 5:26.
21. Anonymous Says: https://crossfitomaha.blogspot.com/2008/06/friday-080613.html?showComment=1213401780000#c8255963047748495122'> June 13, 2008 at 7:03 PM
22. I started with 86# and went down to 76#. I finished in 5 something both sets. This was pretty tough and my collar bones have the bruises to prove it!
    
    Dundee Dell tonight??
23. Courtney Says: https://crossfitomaha.blogspot.com/2008/06/friday-080613.html?showComment=1213405740000#c8061351909423559967'> June 13, 2008 at 8:09 PM
24. Finished in 12.06 total with 55#, and left out the jerks. I agree with Jeff I was thinking to much about the cleans and wouldn't let myself just relax and get through them.
    
    The Dell sounds good to me if you guys are in.
25. Melissa B Says: https://crossfitomaha.blogspot.com/2008/06/friday-080613.html?showComment=1213408140000#c3124362795640844205'> June 13, 2008 at 8:49 PM
26. Finished in 10:37 (that is minus the 2 minute rest) First round was 4:51 which means second was 5:36...I did 86# and I smacked myself in the chin on 1 jerk and got stuck in the bottom of the squat on a full clean but finished...eventually. 7:30 class did AWESOME and great to see Nick is back to his a** kicking shape already :) Hope to see some of you at the Dell tonight
27. Steve Says: https://crossfitomaha.blogspot.com/2008/06/friday-080613.html?showComment=1213409160000#c6290374047592091788'> June 13, 2008 at 9:06 PM
28. 6:25 first round, 13 something overall. and total muscle confusion when i have to transition to hang squat cleans. it's like my body forgets what to do sometimes.
29. A Says: https://crossfitomaha.blogspot.com/2008/06/friday-080613.html?showComment=1213413720000#c3323933730206474079'> June 13, 2008 at 10:22 PM
30. So I did the following:
    5 rounds
    10 burpees
    20 walking lunges with 2 25# dumbells overhead
    10 hollow rocks (crappy looking, but I am trying)
    Finished 10:05
    Spent about 15 minutes working on hollow rocks after I was done. May not get out of bed tomorrow.
    
    Oh, and I miscalculated my earlier run. Did 5 miles, not 4, which means my time was DRASTICALLY improved. Thank you, Crossfit!
31. Anonymous Says: https://crossfitomaha.blogspot.com/2008/06/friday-080613.html?showComment=1213415460000#c5336903048766687065'> June 13, 2008 at 10:51 PM
32. nice job everyone - this one was tough but dare i say fun ;)
    
    9:41 using 72lbs - thanks joe for reminding me to keep my elbows up so I don't break my wrist - I think you scared the crap out of me when you said that, but my form was much better after....and it does help in how the overall lift feels.
33. Anonymous Says: https://crossfitomaha.blogspot.com/2008/06/friday-080613.html?showComment=1213420320000#c3892775006413921979'> June 14, 2008 at 12:12 AM
34. 1rst round 4:20
    2nd round 5:07
    Total time 9:27
    Scaled with a medicine ball, but at least I was doing squats again. I can't wait until I am strong enough to do Rxd.
35. Anonymous Says: https://crossfitomaha.blogspot.com/2008/06/friday-080613.html?showComment=1213425240000#c3806240577568026662'> June 14, 2008 at 1:34 AM
36. Keep working at it Jim! You are doing great!
37. JimmyG Says: https://crossfitomaha.blogspot.com/2008/06/friday-080613.html?showComment=1213450260000#c6451147837100403770'> June 14, 2008 at 8:31 AM
38. RX'd, 5:03 first round, 5:30 the second round. This was awesome. I tweaked my neck on the jerks, and my form didn't look that great, but I just wanted to get done.