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Wednesday 081022

Ricky Frausto Filed Under:

WOD
"Leg Day"
5 rounds for time
300 meter row (back of rower elevated, 3 reds)
Walking Lunges, 30 reps
30 box jumps, 24 inches

20 minute cut-off......................

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Paleo Diet - Check this link out and and all the different material that the website has to offer. Read a specific article and post what you read and your thoughts about it to comments. This way we can all learn a little about eating paleolithic. 


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25 Responses to "Wednesday 081022"

  1. Addi Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224642720000#c4768256412616122952'> October 21, 2008 at 9:32 PM
  2. Oh, sure. Just when I'm finally able to walk down stairs without holding a railing again. Damn it!

    I'll be there at noon. And then I'll cry.
  3. A Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224648480000#c2608780470851064195'> October 21, 2008 at 11:08 PM
  4. Okay. So I just read Ben Balzer's intro to the Paleo diet. While I know all these things, seeing it in such a simplistic form made it look attainable. I have been so overwhelmingly stressed of late, that I kind of live on Kashi crackers and peanut butter. Not going to lie - I love it. Oh, and grapes. And coffee. But I no longer feel good about it, and I need something I can control a little better. I want to try the paleo diet. Just a very simple form. Any suggestions as to the amount of food I should ingest? Is there a caloric number? How important is giving up salt? Because I don't know if I can tackle the paleo-zone, with the time constraints of my job. Perhaps that's just an excuse, but whatever. I want to try, and that's a start! :-)
  5. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224680100000#c6642861521043387141'> October 22, 2008 at 7:55 AM
  6. Alison, I hear ya stress - work related lately. "Coffee" is my best friend, I have not seen "water" much lately :(

    Anyway I need to read up on it again as well. Apples and bean burritos have been my travelmates lately - not quite the good combo I need....but I cannot imagine eating a salad in my car either...

    Also to anyone out there, I left my black heart rate monitor at the gym after "Cindy" - so if you have seen it in some random place - just let me know :) thanks!
  7. V Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224680280000#c4392795314215620656'> October 22, 2008 at 7:58 AM
  8. owie owie owee owie owie owie!!!!!!! My legs are burning!!!!

    only managed to get through 3 rounds, 30 lunges, and 10 box jumps...my box jumps are awful! And for some reason I thought we only had to do 3 rounds...oh well. Good job this morning 6 am crew!
  9. paul Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224682680000#c4706214316798382617'> October 22, 2008 at 8:38 AM
  10. hardest wod in a long time. DNF, 4 rounds, the row, and 8 lunges. I guess I could've pushed a bit harder, but i was in pain the whole time. I haven't wanted to quit that badly in a long time.
  11. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224683820000#c969933860288455617'> October 22, 2008 at 8:57 AM
  12. Great job 6am. Everyone was working really hard. I think it has been more like leg week. 195 air squats for Cindy on Saturday, 150 yesterday and now today? DNF got 3 rds row and 18 lunges.
  13. Greg MO Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224684900000#c2882305144035076009'> October 22, 2008 at 9:15 AM
  14. HOLY SH%#....Did anyone see the video of the 185lb guy do the king kong wod on the main site's tuesday posting?....I wanna be like him when I grow up!!!
  15. linds Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224687900000#c4045855769506654227'> October 22, 2008 at 10:05 AM
  16. This was a tough one. DNF 3 rounds, the row, 30 lunges, & 8 box jumps. Great job 6am! I am going to Chicago to visit family, I will be working out with CrossFit Chicago the rest of the week, should be fun! See everyone on Monday.
  17. Kelli Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224689220000#c22357661040370897'> October 22, 2008 at 10:27 AM
  18. I read the "Neanderthin (Paleo) eating" link and actually found the information contained in the link very easy to read/implement. I have a hard time with certain diets making claims that aren't substantiated with science - yet the way that Vad presents his information, I felt like it was just someone talking to me about a great way to eat. I think that Paleo would be much easier for me to implement than Zone (really can't be that specific with my food - it frustrates me). Think I might give this one a whirl...oh and going out of town today - hope to be at the 10am class on Saturday if my plane gets in on time! have a good week everyone!
  19. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224689580000#c1702653625786309890'> October 22, 2008 at 10:33 AM
  20. Hey guys, does anyone know about how high off the ground the row needs to be? I'm back home all this week on break and our gym is a little less equipped! So I'm just trying to make the best with what I have, thanks!

    Jill Z
  21. paul Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224694200000#c5198919604016120905'> October 22, 2008 at 11:50 AM
  22. It was about a foot off the ground, Jill.
  23. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224700860000#c2056710182398876276'> October 22, 2008 at 1:41 PM
  24. Hi Pukie. I'm Angela

    I got through the row on the 5th round.
  25. John W Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224701460000#c5617845701240307836'> October 22, 2008 at 1:51 PM
  26. Wow, that was a tough one. Nice job today nooners!
    5 rounds 19:51 (just snuck it in there).
    I found a page that advocated eating a raw paleo diet. This means nothing that was frozen, heated about 160 degrees, or processed. This sounds like something that would take a while to work toward, but the author seemed passionate about its benefits. Good thing we'll all be ready if civilization falls and the world reverts back to hunter gatherer tribes.
  27. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224715620000#c8682990527576041562'> October 22, 2008 at 5:47 PM
  28. I was hoping for 4 rounds but I completed 3 rounds and row, 30 lunges and 13 box jumps...it was a little rough!! great job to everyone!!

    megan
  29. hannah eileen Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224716280000#c7605266375745877193'> October 22, 2008 at 5:58 PM
  30. o sister. that blows! hahah! so sorry i missed it. i hope you are feeling better. :)
  31. BC Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224722160000#c2643333285946482641'> October 22, 2008 at 7:36 PM
  32. Uummmmm, yeeeaaaaah. 4 rounds plus the row and 2 lunges. It's really frustrating when, cardio-wise, you know you can keep going, but your legs just say "F off dude, we're done!" Nicely done Ricky and Joe, very sadistic, well played. Great job 5:30 crew.
  33. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224725820000#c7298109658770260366'> October 22, 2008 at 8:37 PM
  34. Way to go 5:30. Not sure if i will be able to walk tomorow!!

    Finished 3 rounds and 4 step ups. Did the first round of step up at 24in then dropped to 20in for the rest. That was a tough one!
  35. ZachR Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224728220000#c920959283206279204'> October 22, 2008 at 9:17 PM
  36. Finished in 19:15. After the 2-fer-1 wall balls yesterday this workout was a killer. Tomorrow should be interesting...
  37. zj Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224730020000#c7563671016346851083'> October 22, 2008 at 9:47 PM
  38. 10 jumps shy of the cut-off.
  39. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224730440000#c3252322801639196191'> October 22, 2008 at 9:54 PM
  40. I did exactly what megan did! 3 rounds + row, lunges, & 13 box jumps on 24. Oh lordy I didn't make the very 1st box jump & it kind of freaks ya out, but I kept on going & never hit my face, leg, or arm!!

    Reba & I sent out evites for the BABY SHOWER! If I don't have your email send it my way danielle.ostronic@metrofcu.org and I will get ya on it. We will also have some invites @ the gym. Trust us you want to be there ;)
  41. A Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224732480000#c8379361716710976939'> October 22, 2008 at 10:28 PM
  42. My goodness. So close to puking. A bit delayed - the feeling hung around for nearly 2 hours after. DNF, but man, I enjoyed this one. Got through 4 rounds plus 9 box jumps??? I think that's how it went down. Kylie, you weren't kidding. That first box jump was EVIL! Great job 5:30! I will be curious to see the battle wounds tomorrow, ladies. Way to keep going!
  43. Mark Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224736980000#c1004294295240824355'> October 22, 2008 at 11:43 PM
  44. I got through 4 rounds and 8 box jumps, one shy of Alison... damnit! I am pretty sure I will have a hard time walking tomorrow, but in a good way.

    Awesome work 5:30 and it's great to see more and more new faces!
  45. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224737880000#c1009342640285618172'> October 22, 2008 at 11:58 PM
  46. O wow, this was "fun" as Ricky would describe! 3 rounds + row and 11 lunges. I'm not sure how great they were, I had to improvise a lot with what I had, but it definately kicked my butt!

    Jill
  47. Addi Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224755640000#c5758549974895255352'> October 23, 2008 at 4:54 AM
  48. B Christ, I felt the same way - muscle fatigue set in EARLY on this one - never really felt as winded as I thought I should. Also, the 20 minutes seemed to go really fast. Didn't believe Ricky at first when he called time.

    3 rounds, the row, and 15 lunges.

    Ang is a bad-ass.. as if the workout weren't enough, I went in the locker room, and she was doing extra good mornings over the toilet!
  49. Anonymous Says: https://crossfitomaha.blogspot.com/2008/10/wednesday-081022.html?showComment=1224767280000#c276320112633478275'> October 23, 2008 at 8:08 AM
  50. completed 3 rounds, the row, 30 lunges and 14 box jumps great job 6 a.m.
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