Wednesday 080611

Ricky Frausto Filed Under:

WOD
For time:
15 Toes to Bar
75 Hollow Rocks
20 Toes to Bar
50 Hollow Rocks
25 Toes to Bar
25 Hollow Rocks

Toes to bar is a variation of knees to elbows where the legs stay straight throughout the movement. Watch both videos to get a good idea of each movement in this workout and how to do them correctly. Pay special attention to each modification of knees to elbow in case of the need to scale. Kipping is not allowed in this workout.

Post time to comments.

Hollow Rocks - Petranek Fitness
Knees to Elbows Demo...[mov][wmv]




Check out this short clip of Mel doing the Butterfly. Sick! (Check out little man in the background as well)

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Workout Logs - Print these out and start a binder, recording times, rounds, new workouts, and pr's. I did the work for you now record and keep track of your progress. This is a requirement not a suggestion. (this is a Microsoft Excel file)

15 Responses to "Wednesday 080611"

1. Anonymous Says: https://crossfitomaha.blogspot.com/2008/06/wednesday-080611.html?showComment=1213188180000#c726978345199603451'> June 11, 2008 at 7:43 AM
2. today was awesome and awful all wrapped up in one. this was the first time i attempted knees to elbows and couldnt get it so i scaled on the rings. those HR's suck. great job 6am especially zach j with toes to bar! i am sure it'll be hard to roll out of bed tomorrow since i wont be able to sit up...
3. paul Says: https://crossfitomaha.blogspot.com/2008/06/wednesday-080611.html?showComment=1213193340000#c5692128501004899603'> June 11, 2008 at 9:09 AM
4. nice BFK, Melly Mel!!
5. Anonymous Says: https://crossfitomaha.blogspot.com/2008/06/wednesday-080611.html?showComment=1213195800000#c8438725716871036062'> June 11, 2008 at 9:50 AM
6. Well done Mel...your awesome!!
   Did this WOD full reps, but scaled by doing knees to elbows instead of toes to bar. As a bonus I managed to rip off the caluses (sp?) that survived Monday's WOD! :)
7. Melissa B Says: https://crossfitomaha.blogspot.com/2008/06/wednesday-080611.html?showComment=1213207140000#c7295740580705476980'> June 11, 2008 at 12:59 PM
8. Aw thanx guys....did as prescribed with toes to bars and everything although the Fraggle body made the hollow rocks quite a challenge and I'm sure funny to watch
9. A Says: https://crossfitomaha.blogspot.com/2008/06/wednesday-080611.html?showComment=1213209120000#c257326435588862750'> June 11, 2008 at 1:32 PM
10. Mel, you are a rockstar, with those toes to bar! This was one of the worst workouts in which I have participated. When your abs say, "Done." they mean it. There was no negotiation on "just a few more." I can usually muscle my way through the things I should not be able to do, but I was a noodle today.
    Great job to everyone in the noon class!
11. Anonymous Says: https://crossfitomaha.blogspot.com/2008/06/wednesday-080611.html?showComment=1213209960000#c6050328007154606046'> June 11, 2008 at 1:46 PM
12. Today was hard. I tried to do as many toes to bar as possible.... which was like 5, then I switched to knees to elbows.
    Mel and Alison I love working out with the two of you- you always push me to go faster and harder! Thanks.
    Welome back Dr. Nick!
13. paul Says: https://crossfitomaha.blogspot.com/2008/06/wednesday-080611.html?showComment=1213219740000#c8316174993810619414'> June 11, 2008 at 4:29 PM
14. DNF. stuck with toes to bar, and got up to 21 of the last set of those. my abs will probably hurt like hell tomorrow--but right now, it's my hands that are killing me.
15. Anonymous Says: https://crossfitomaha.blogspot.com/2008/06/wednesday-080611.html?showComment=1213229940000#c3344144687383571443'> June 11, 2008 at 7:19 PM
16. Mel - Love the clip! Its freaking awesome!!!
    
    Well I am heading for my basement to try this workout -
17. Anonymous Says: https://crossfitomaha.blogspot.com/2008/06/wednesday-080611.html?showComment=1213231080000#c3133502164977094614'> June 11, 2008 at 7:38 PM
18. I finished @ 18:08. Did knees to elbows. I liked this one. Nice work Mel, one day I want 2 be just like you :). Hope every body is safe tonight with the storms.
19. Courtney Says: https://crossfitomaha.blogspot.com/2008/06/wednesday-080611.html?showComment=1213231980000#c1266749696414970025'> June 11, 2008 at 7:53 PM
20. I was planning on going to the 7:30 class tonight, but then the storm hit. So, I did the workout at home and did squats in place of the knees to elbows.
21. Mel C Says: https://crossfitomaha.blogspot.com/2008/06/wednesday-080611.html?showComment=1213233120000#c7057802568914175473'> June 11, 2008 at 8:12 PM
22. My abs are definitely going to be sore tomorrow! Do any of you ever go to the 3pm classes? I'm new to Crossfit and don't want to show up to an empty class!
23. Anonymous Says: https://crossfitomaha.blogspot.com/2008/06/wednesday-080611.html?showComment=1213235700000#c5141682167228114314'> June 11, 2008 at 8:55 PM
24. Welcome Melissa C! Come to the 6AM class!
25. paul Says: https://crossfitomaha.blogspot.com/2008/06/wednesday-080611.html?showComment=1213241580000#c7581975626639306646'> June 11, 2008 at 10:33 PM
26. melissa c--don't be fooled by the 6am propaganda. 3pm had 4 hard-hitters today, if i may say so.
27. Anonymous Says: https://crossfitomaha.blogspot.com/2008/06/wednesday-080611.html?showComment=1213242180000#c5669813837395433386'> June 11, 2008 at 10:43 PM
28. These guys don't know what they are talking about... the noon ladies have been kicking ass lately!
29. Anonymous Says: https://crossfitomaha.blogspot.com/2008/06/wednesday-080611.html?showComment=1213295880000#c5611684049703251131'> June 12, 2008 at 1:38 PM
30. Well lately I have been hopping around class times - noon, 730,tonight 530 - but that is a good way to meet everyone! Ang I miss ya! Haven't seen you forever....!