Ricky Frausto
Filed Under:
WOD
Snatch Balance 3-3-3-3-3 reps
Post loads to comments.
Beautiful and Strong. Mother, Daughter, Family!
(picture courtesy of Hannah)__________________________________
Ricky Frausto
Filed Under:
WOD"CrossFit Golf"
With tires placed on the football field and each person a certain distance out for each of 18 different holes (time permitting), a d-ball, 20 pounds for gents and 16 pounds for gals, will be thrown in any way necessary in order to get the ball inside the tire. The goal of the game is to have the least total amount of strokes in the least total amount of time at the end of the 18 holes. Before play begins at every hole each person will name their prize. This prize is what he or she will have each of the other competitors do should he or she win that hole. More rules will be divulged during class. The name of the game is intensity and accuracy all rolled into one.
For a demo of this game click here...
Coaching up!
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Blauer High Gear, High Contact Training Demos - video [
wmv] [
mov]
What good is it to be super fit if you can't defend yourself? Thoughts?
Ricky Frausto
Filed Under:
WOD7 rounds for time:
200 meter run
7 Deadlifts (225#/155#)
Scale load as needed. Maintaining a neutral spine must be the primary focus of this workout.
Post time to comments.
ZachJ hitting the pavement. (courtesy of Shannon Photography)
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If you look to the column on the right you will notice a new section called CrossFit Omaha Events. This section will have info on upcoming events that we will be hosting from time to time. It could be a pose seminar, nutritional seminar, or in this case a benchmark challenge. We train on a daily basis for elite fitness and efficient living and while we know that CrossFit works the results aren't always easily noticeable, both physically and statistically. Well the proof is in the pudding. What better way to realize the results of CrossFit than by a challenge, to prove on paper that CrossFit really works for everyone. Post thoughts to comments.
Ricky Frausto
Filed Under:
WODRest Day.
Catch up on any of the workouts you missed from the past three days or practice a skill such as the Snatch or Back Squat.
Level I Cert. at Brand X. Congratulations Libby on your certification.
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We must be careful of how much we train, even in CrossFit. Too much volume (too many workouts in a day for to long, too much aerobic training, etc.) coupled with lack of sound nutrition and not enough rest and recovery can lead to noticeable decreases in strength and power, slower times, lack of pr's, increase in injury, sickness, etc. Replace this volume instead with intensity. Go so hard and give so much to one workout, better eating, and enough rest and notice your overall fitness skyrocket.
Ricky Frausto
Filed Under:
WODFor time:
5 second handstand hold
30 Pushups
10 second handstand hold
25 Pushups
15 second handstand hold
20 Pushups
20 second handstand hold
15 Pushups
25 second handstand hold
10 Pushups
30 second handstand hold
5 Pushups
The handstand holds may not be broken up. If you you must come down during any hold the handstand is scratched and the time for that hold restarts.
Post time to comments
Preparing for movement.
Ricky Frausto
Filed Under:
WOD5 rounds for time:
5 Back Squats (225#/135#)
15 Kettlebell Swings (2 pood/1.5 pood)
Scale the load as needed. Remember to practice correct form and focus on maintaining a neutral spine at all times.
Post time to comments.
Jim, you are an inspiration to both Joe and I and we are honored every time you come into the gym. There are so many other places you can be working out and yet you choose us. Thanks for giving us the opportunity to be a part of your journey.
Ricky Frausto
Filed Under:
WOD800 meter run
rest 2 minutes
400 meter run
rest 2 minutes
200 meter run
rest 2 minutes
100 meter run
Post times for each run to comments.
Cool Shirt!
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Courtesy of
Rainier CrossFitYou’ve got to want this.
Had a conversation the other day that got me thinking. I’m in the fitness business, not the hand holding business. I have a system that takes ordinary people and turns them into athletes. I can look our women in the eyes and remind them of that day they asked if they would be a weakling forever. Now they groan and throw 65# on the bar for overhead squats, and they squat below parallel and reach full extension for each rep. They didn’t get there by being drug along.
to continue reading click here...
Ricky Frausto
Filed Under:
WODRest Day!
Practice what you preach! Coach Rip pulling.
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Starting Tuesday the 29th, we will be moving to a new class schedule. This schedule is the same one that will be utilized at your new facility, except for the elements classes, which will not start until we are at the new place. As for that date, we hope to be running classes there by August 11th but I'm not making any promises. Here is a link to the new schedule._______________________________
Last minute notice but if there are any of you that are available this weekend and would like to watch the VFC fights at the MAC center, we, as in CrossFit, will have a booth set up on the main floor. We have about 4 or 5 people at the moment but any additional help will be greatly appreciated. And hey, you get to watch a pretty good fight card, ringside._______________________________
I know some of you made it to the Nutrition Seminar we held a couple of months back but just in case you forgot some info or if you didn't make it here is the powerpoint presentation. I am giving this out because I want you guys or anyone else for that matter to worry as much about your nutritional intake as you do your physical activity. Practice what you preach! You can't have one without the other. It doesn't have to be Zone but it should be clean, healthy. Educate yourself on what clean, healthy really is.
Ricky Frausto
Filed Under:
WODFor time:
50 Push Press, 75 pounds
then
3 rounds of:
50 Sumo Deadlift High Pull, 45 pounds
50 Box Jumps, 24 inch box
then
50 Push Press, 75 pounds
The weight used by gals is 45 pounds for push press and 33 pounds for sdlhp. There is a twenty minute time limit for this workout.
Post time to comments.
Squattin'
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Ricky Frausto
Filed Under:
WODWith a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
If you can, try and utilize strict pull-ups for as long as you are able before moving to kipping pull-ups to the chest before moving to kipping pull-ups with chin above bar.
Working on overhead squats!
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Ricky Frausto
Filed Under:
WODRest Day
Our own special brand of marketing.
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Ricky Frausto
Filed Under:
WOD21 KB Swings (1.5/1)
5-10-5 Agility run
18 KB Swings
5-10-5 Agility run
15 KB Swings
5-10-5 Agility run
12 KB Swings
5-10-5 Agility run
9 KB Swings
5-10-5 Agility run
6 KB Swings
5-10-5 Agility run
The 5-10-5 agility run is setup by placing two cones in a straight line ten yards apart with a third cone right down the middle (5 yards from the two outside cones). Start by placing a hand on the middle cone and then sprinting in either direction 5 yards to one of the outside cones, changing direction and sprinting 10 yards to the opposite outside cone, and finally changing direction for a third time and sprinting the final 5 yards back to the middle cone. Each of the outside cones must be touched.
Post time to comments.
Massive kip.
Ricky Frausto
Filed Under:
WODWimpy "Cindy"
As many rounds in 10 minutes of:
3 Pullups
6 Pushups
9 Air Squats
Rx'd is chest to bar on the pullups, chest and thigh touching the ground on pushups, and the crease of the hip noticeably below the top of the knee for every squat. You have to complete the range of motion for all exercises at the other end as well. Can anyone reach 15 rounds? How about 20?
Post rounds completed to comments.
Tyson showing crazy hip mobility during the overhead squat. Great work Tyson and it has been really cool having you as part of the gang.
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I was reading
CrossFit OKC's blog the other day and I came across a posting of an email that was sent to Jason (CrossFit OKC's owner) by Maury Birdwell concerning his success rock climbing and how CrossFit has helped him. Jason also posted a link to Maury's personal weblog. I paid a visit to his blog and found a cool posting explaining CrossFit in his own words. Check it out. Post thoughts to comments.
A Dose of Real Fitness, Maury Birdwell -
furrymurry.com
Ricky Frausto
Filed Under:
WOD5 rounds for time:
5 Deadlifts
10 Burpees
Gents use 275 pounds, 225 pounds, 185 pounds, or 155 pounds while the ladies use 185 pounds, 155 pounds, 135 pounds, or 95 pounds. Hands must stay on the bar for all reps (the bar may not be dropped on the last rep). Hip and knee must be fully extended at the top while chest and thigh must come in contact with the floor at the bottom for each burpee. A clap overhead with some part of the ear covered must ensue while in the air as well. There will be a 12 minute cutoff for this workout.
Murderer's Row. From front to back: Killer Kahrs, Steve, and Greg
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3rd Annual Athletes for a Cure/CrossFit Fight Gone Bad Fundraiser for the fight against prostate cancer. This is an event where we need your help in raising as much money as possible for this great cause. We also want all of your friends to to sign up as well. This is an open event where anyone and everyone is invited to become a part of the CrossFit Omaha team and to participate in this crazy workout that will be scaled to everyone's fitness abilities. More info will be given as the date of September 29th approaches. For more information please visit the
Athletes for a Cure website as well as our
team website. Sign-up, sign-up, sign-up!!!!
Check out this video from last year's event held at CrossFit Central in Austin, Tx.
Fight Gone Bad at CrossFit Central...[wmv][mov]
Ricky Frausto
Filed Under:
WODRest Day
Pic of the new gym. It's not even done and already it's more elite than any other gym in town.
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Why Heels?...[
wmv][
mov]
Air Squat Demo w/explanations...[
wmv][
mov]
The air squat is the basis of all functional movement. Those that cannot perform even the slightest squat are destined to a life of immobility and long-term healthcare. Learn how to squat and maintain independence. Even those that can squat need to become a student of the movement and learn as much as possible about it. The main areas of concern are tracking the knees over the toes, keeping the weight distributed evenly over the entire foot (not allowing your weight to be over the balls of the foot, especially at the bottom of the squat), maintaining a solid curve in the lumbar spine (especially at the bottom), and maintaining an upright torso while also keeping the heels glued to the ground. Learn how to squat correctly, to the point of being able to teach it, and notice the improvement in other exercises.
Ricky Frausto
Filed Under:
WOD3 Rounds for time of:
Run 800 meters
75 Double
UndersCan anyone finish this workout in 15 minutes? How about 13 minutes?
Post time to comments.
Announcement of the final workout! If you look real close you may see some people you know.
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The Hopper: Balance of Modal Capacity...[
wmv][
mov]
CrossFit is based upon the idea that whatever life throws at us, the hopper, we should be able to hold our own. Can you make a bold statement like this about yourself? Can you
achieve this by only coming to
CrossFit once or twice a week? Can you achieve this by only doing the things you are good at? What's your story of how CrossFit has helped you? Post thoughts to comments.
Ricky Frausto
Filed Under:
WOD"Elizabeth"
21, 15, and 9 reps, for time of:
Clean 135 pounds
Ring dips
Rx'd weight for women is 85 pounds. Scale where necessary.
Welcome back Kylie, even if it is only for one day.
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"Winners compare their achievements with their goals, while losers compare their achievements with those of other people"
Nido Qubein
Ricky Frausto
Filed Under:
WODFor time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
These are pictures of the gym at CrossFit Santa Cruz Central taken while Joe, Libby, and I were visiting Cali. Although different they represent what our gym will look like and function as. Lots of space, no machines, and lots and lots of hard work and results.
Ricky Frausto
Filed Under:
WODRest Day
Damian showing us all how it's done.
Ricky Frausto
Filed Under:
WODFor time:
10
DB Hang Power Snatch1 Box Jump
9 DB Hang Power Snatch
2 Box Jumps
8 DB Hang Power Snatch
3 Box Jumps
7 DB Hang Power Snatch
4 Box Jumps
6 DB Hang Power Snatch
5 Box Jumps
5 DB Hang Power Snatch
6 Box Jumps
4 DB Hang Power Snatch
7 Box Jumps
3 DB Hang Power Snatch
8 Box Jumps
2 DB Hang Power Snatch
9 Box Jumps
1 DB Hang Power Snatch
10 Box Jumps
For the hang power snatches the guys use a 55 pound dumbbell and the ladies use a 35 pound dumbbell. Everyone uses a 30 inch box for jumps. Alternate the use of your arms during the snatches at your discretion. Scale where necessary.
Post time to comments.
Reba getting that chest to the bar. It is the new standard.
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CrossFit Games Highlights by
Von Ware - video [
wmv] [
mov]
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"Another item I want to touch on pertains to a cover story in a recent Navy Times on Crossfit, "the new fitness craze." This is a commercial off the shelf (COTS) program and is not tailored to an individual. Several SMEs in the sports medicine field (military & civilian) have addressed a concern that the program has the potential for causing an increased incidence of musculoskeletal injuries and even muscle breakdown (rhabdomyoloysis) and therefore is not supported by CPPD. Granted, anyone can develop a program that's very intense but there's a safer way of doing this for our Sailors. Additionally, any program that names exercises after women is contrary to our Core Values."
- Captain
Jon Picker, USN, Commanding Officer, Center for Personal and Professional Development, in the July issue of ENCOMPASS.
Post your thoughts to comments.
Ricky Frausto
Filed Under:
WODTen rounds for time of:
10 Pullups
20 Situps
30 Air Squats
Post time to comments.
CrossFit Omaha crew posing with Coach Rippetoe. One bad-ass dude who knows his shit.
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Ricky Frausto
Filed Under:
WODPress 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Joe, Libby, and I with Ken C., Jeff Tucker of
GSX Athletics, Dutch of CrossFit Homeless, Gillian Mounsey of
CrossFitNYC, and Greg Hammond of
Concept 2 Rowing
Ricky Frausto
Filed Under:
WOD3 rounds for time
Walking Lunges, 30 reps
30 Box Jumps, 24 inch box
Scale height of box if needed. Joe and I will not be there for tomorrow's workouts so we need everyone to help out on picking box heights for our newest members. Use bumpers, platforms, 6 inch boxes, 12 inch boxes, etc. for scaling. We will have Amanda Brei doing the 6AM class, Greg Morales doing the 3PM class, and Ichiro doing the 7:30 class. Unfortunately, there will not be a noon class. Sorry for the inconvenience. Thanks for cheering us on and we can't wait to get back to the gym.
The results of this year's CrossFit Games.
CFGamesWomensFinal2008.pdfCFGamesMensFinal2008.pdf
Ricky Frausto
Filed Under:
WODLearn and play a new sport. It's not a rest day so get out there and do something. Play basketball, tennis, kickball, frisbee golf. Whatever it is have fun.
First workout of the day for me. Not a fun one.
Ricky Frausto
Filed Under:
WOD5 rounds for time
10 Handstand pushups
50 Air Squats
8 Handstand pushups
40 Air Squats
6 Handstand pushups
30 Air Squats
4 Handstand pushups
20 Air Squats
2 Handstand pushups
10 Air Squats
Rx'd is head to floor. Scale only by doing negatives to the floor, even if this means bringing the feet back to the floor and resetting in the lockout position for every rep. Handstand pushups with limited range of motion (using a towel or abmat) do not count. If you cannot do a handstand you are then allowed to substitute pushups but the feet must be elevated.
Injured leg. No shoes. Still crossfitting. Amanda has come a long way since day one.
Ricky Frausto
Filed Under:
WOD6 Fifty yard shuttle sprints (25 yards & back)
25 Double Unders
4 Fifty yard shuttle sprints
50 Double Unders
2 Fifty yard shuttle sprints
75 Double Unders
Measure out a distance of 25 yards where you will run there and back for the specified number above.
Post total time to comments.
Great job on the floor press yesterday Hannah!
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If you want to know what Joe, Libby, and I will be doing at the games this weekend visit the CrossFit Games Website. They posted the workouts, standards of movement, and organization of the whole weekend there.
As mentioned previously, classes will run as scheduled today but all classes tomorrow and Saturday are cancelled for the holiday so spend time with the family and rest any injuries.
Ricky Frausto
Filed Under:
WODWeighted Pullups 3-3-3-3-3 reps
Bench Press 3-3-3-3-3 reps
Rest as needed. If you do not have pull-ups then work towards getting them.
Post loads to comments.
Compare to
080507
Zachr hamming it up for the camera!
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Just a reminder that the gym will be closed both Friday and Saturday of this week. If you have not recieved an invoice, membership fees are due by the fifth. Thanks for your promptness in taking care of this matter.
Ricky Frausto
Filed Under:
WODComplete as many rounds in 20 minutes as you can of:
12 Wall Balls (20#/15#)
12 KB Swings (1.5 pood/1 pood)
Post rounds completed to comments.
Born from the marriage of the old-school "deck of cards PT" and the traditional CrossFit concept of the "hopper" workout, an amazing team of artists and CrossFitters has, working closely with Coach Glassman and other CrossFit principals, developed the perfect tool for your travel workouts, your "I need a change of pace" workouts, your affiliate challenge workouts...
the Hopper Deck.
Featuring the Heroes, the Girls, and many other workouts.
Enhanced by bad-ass graphics.
These will be available 7 July, and at the Games. Get yours!
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Read the
Psychology Today article:
"A Nation of Wimps" regarding the overprotective nature of some modern American parents and the developmental issues that arise as a result in the children effected.
Post thoughts to comments.
