Monday 081027

Ricky Frausto Filed Under:

WOD
15-12-9-6-3 reps for time of:
Deadlift, 185 pounds (145 pounds for ladies)
Handstand Pushups
Vertical Leap, 1 foot above reach

Find a weight that allows you to keep a neutral spine WHILE IN A FATIGUED STATE. If you can't maintain a neutral spine, you will be asked to sumo-deadlift. If the problem persists, kettlebell swings will be your substitution until you can demonstrate to Joe and I that you are capable of protecting yourself.

Do not shy away from the deadlift because you suck at it or afraid of it. Rather, dedicate yourself to mastering the movement with everything you have. Demand it of yourself.

Post time to comments.

Deadlift-HSPU-Jump WOD [wmv] [mov]






















We took Damian to the zoo this weekend for trick-or-treating. Do you have a costume for this weekend's get together? How many of you are coming? Are you excited?

26 Responses to "Monday 081027"

1. JonD Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225107840000#c6757312151971251643'> October 27, 2008 at 6:44 AM
2. Hey are those my shorts Annie is wearing in the video? She must have got those in the MAN section of Forever 21.
   
   Well cant wait to do this one looks like a good one.
3. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225110600000#c5902942253663479191'> October 27, 2008 at 7:30 AM
4. I really enjoyed this WOD... even though I was one of the last to finish. I concentrated on my HSPU's today using only one AbMat. It was hard and really slowed me down but it made me stronger I guess.
   Great job everyone!
   I still think 6 is too early to workout.....
5. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225111140000#c1780537569832010112'> October 27, 2008 at 7:39 AM
6. 6am is the only time to work out! A lot of people this morning.
   
   12:07 132# worked on form throughout, time to remove another abmat on the HSPU.
   Great job everyone!!!
7. BC Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225113900000#c2113330877880893248'> October 27, 2008 at 8:25 AM
8. I just watched the video and this jumped out at me: I thought Joe told us to place our hands 2 to 3 inches from the wall on HSPU, not a foot away from the wall. Right??? Guess I'll find out at 5:30...when the REAL Crossfitters work out!
9. paul Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225114620000#c44386567923362417'> October 27, 2008 at 8:37 AM
10. Great WOD--and great work 6am. You guys continually inspire me.
    
    I subbed 2 pushups for every one prescribed HSPU. Finished in 10:55.
11. JonD Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225117200000#c8495219522708094620'> October 27, 2008 at 9:20 AM
12. This one was good, just got done with it and got it done in 12:00. Tried to do all DL in a row but thought about form and broke it up whenever I felt like I was not keeping my back in good form. Good luck to everyone the rest of the day.
13. linds Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225120740000#c2077699491162813008'> October 27, 2008 at 10:19 AM
14. I really liked this WOD, finished in 9:35. 146# on DL, and I used 2 ab mats for HSPU, great job 6am.
15. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225125960000#c6909854317070913981'> October 27, 2008 at 11:46 AM
16. saw this on my msn page today... http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100217215&Gt1=31037
    
    megan
17. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225126740000#c8691917836840573239'> October 27, 2008 at 11:59 AM
18. Damn! I was just reading that same article and was going to post a link here but you beat me to it!
    
    I think the last paragraph of the article describes CrossFit Omaha exactly.
19. Addi Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225126860000#c8564586447825945322'> October 27, 2008 at 12:01 PM
20. I'm excited for this one - I love deadlifts and HSPU!
    
    Decided what I need to do to get full range of motion on HSPU today. (besides getting stronger. let's face it - that's a lot of work.) All I need is to shorten my arms by about 10 inches. Oh, and be half my size.
21. Cari Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225132740000#c817580389009709836'> October 27, 2008 at 1:39 PM
22. Deadlifts were 107#, did handstands holds w/ lots of help from Ricky and bands. Not sure of my time and I have A LOT of work to do on handstands. Great job to everyone at 6am! I am so impressed/envious seeing everyone do handstands ... I'll be practicing at home!
23. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225142940000#c6878883495459424521'> October 27, 2008 at 4:29 PM
24. I'm SOOO excited for this workout because deadlifts are in my top 3 things I am the worst at and I can't wait to work on it. I just hope I don't have to be demoted to KB swings! I also really need to work on handstand pushups since I've done them once and don't have a big range of motion with them.
    
    Ricky...why do you always post videos of people making shit look so easy! :o)
    
    Damian is a pimp. The boots are the best!
    
    Ang...6am is too early to work out at times...
25. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225144620000#c8378820591550310217'> October 27, 2008 at 4:57 PM
26. this was another fun workout. especially in the base gym. got a lot of funny looks. only did 135#, full handstand pushups. time was 6:50 i dont know why but my hamstrings are thrashed from this. see you guys on wed :)
27. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225153860000#c2123551142735554751'> October 27, 2008 at 7:31 PM
28. so... a bitter sweet thing about crossfit: you're working hard...you think that the workout is going great, at least good...and then you slowly hear more and more people cheering for you. then, you realize that they're cheering for you because they are already finished with their workout. you look around, ah... $h!t, i'm last. and still have two rounds left. whelp...you win some, you loose some. thanks everyone for the encouragement!
    
    used #146 for DL. HSPUs slowed me down a lot! i used one mat and some weights under that. i was really trying to go all the way down with my head pressing into the mat instead of just going til i feel it barely hit then going up like i normally do. i had to kick some up. my goal is to be able to do a full ROM HSPU.
    
    i have my costume and props ready for saturday!!! everyone had better be coming this weekend! robbie is coming up from MO, so everyone should be nice to him so that i can get him to come back! we're both super excited!
    
    great job today everyone, it's awesome how much we're growing, i can't even keep up with meeting the new people! so welcome and keep up the good work!
29. John W Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225154460000#c246637707911361040'> October 27, 2008 at 7:41 PM
30. 9:27 or thereabouts as Rx'd
    After the workout I monkeyed around with kipping HSPU. I probably should have figured that out before the start. Next time.
31. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225155780000#c1616482903538988744'> October 27, 2008 at 8:03 PM
32. 13:00 even.
    
    I did 15-12-9-6-3 of:
    Deadlifts @ 99lbs
    Air squats
    & sub'd HSPU's for regular Push ups @ reps of 18-15-12-9-6 (& of course used blue plates under my hands to make room for the belly!! It's all those damn cheeseburgers!!)
    
    Awesome work 6:30!
33. Steve Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225155960000#c6770851860409049716'> October 27, 2008 at 8:06 PM
34. Was happy that I did deadlifts as rx'd, and I'm assuming since my lower back doesn't hurt right now I must have done something right. I called time, Ricky wrote it down, and I promptly forgot what it was- but I'm sure I could've done better.
    
    Congrats to all the TRUE Crossfitters who worked out at 6:30.
35. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225157280000#c150522006634261611'> October 27, 2008 at 8:28 PM
36. did deadlifts Rx'd weight and used bands for the HSPU's. that was the first time i've done HSPU's in a workout so I'll need to keep workin on those...along with those damn pullups! congrats to everyone in the 6:30 class, ya'll did great!!!
    
    megan
37. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225157280001#c8666339879229821238'> October 27, 2008 at 8:28 PM
38. oh! and my time was 11:07
    
    see ya tomorrow!
    
    megan
39. BC Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225159500000#c6613502773019318771'> October 27, 2008 at 9:05 PM
40. Kylie L, you weren't completely alone. Very humbling for me, as my time was 16:17 and I was dead last. This was my first real attempt at HSPU's and they are now my number 1 priority. I WILL master them before our next WOD...unless our next WOD with them is next week, that would just be cruel. I really appreciate everyone's support and encouragement, it definitely helps dull the pain. And thanks for the pointers Zachr, good stuff. I'm nooning tomorrow. Later crackas.
41. A Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225159920000#c2901097477494420553'> October 27, 2008 at 9:12 PM
42. Ah yes. What a great workout. So I thought I was doing well with the HSPUs, having used less "padding" but I should have made it harder. I used one ab mat and 2 five plates. Then did a few afterwards with just an ab mat, and then without anything. That's the stinkin hardest thing for me at Crossfit...not being worried about time at all costs. I really am TRYING though!!! :) Way to go Reba - super impressive work on the HSPUs. So tomorrow it's all about my head meeting the floor. Thanks Ricky for being such a hard a##. I honestly do appreciate it! :-)
43. Chad Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225161300000#c1211364170251224353'> October 27, 2008 at 9:35 PM
44. I did handstand holds and scaled the deadlift to 122lbs. I really wanted to get the form right after Joe made me quit on my last attempt at deadlifts. I finished in 9:10.
45. Mark Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225162560000#c8015745210500734657'> October 27, 2008 at 9:56 PM
46. 9:33 Rx'd. This was my first attempt at full range of motion HSPUs and they were definitely difficult but I am glad I did them. Hopefully I have banished the abmats from my HSPUs for good!
    
    Awesome workout today and I love how big our 5:30 class is getting!
47. Kelli Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225199700000#c5192703071776481963'> October 28, 2008 at 8:15 AM
48. I really liked this one -- great workout to come back to. I scaled my HSPU - used the blue plate - I shoulda gone down on that scale b/c I ended up finishing this one pretty fast (8:01) Not that it wasn't hard (tasting some lung after the workout definitely tells me that I pushed it!)BUT -I think I'll work on some HSPU full ROM tonight at home...
49. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225201980000#c4446980861576586234'> October 28, 2008 at 8:53 AM
50. HSPU's suck for me. I normally use 3 ab mats, but Ricky gave me the "look" so I threw out two of them and used one ab mat and a 5 lbs plate to start, then added another 5 lb plate, and then another underneath. So by the end of the wod I was using ab mat and 3five lbs plates, but I did get some good work on those and it SUCKED! I was the last person to finish. The deadlift and jumps were a nice break.....
    
    Thanks everyone for the cheers at the end, I was beginning to hate life!
51. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/monday-081027.html?showComment=1225216380000#c6917395423068494827'> October 28, 2008 at 12:53 PM
52. I scaled this one, I used a plate and 1 ab mat sometimes and 2 at others, but that seemed to easy so I would take it off, so I really dont know what I did. I think my time was 9:05. My back felt good during the deadlifts, so thats improvement. I really need to continue to work on HSPU's.