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Friday 081107

Ricky Frausto Filed Under:

WOD
With a continously 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 to complete the corresponding amount of reps.

Post number of completed minutes to comments.

(if you don't make it past 9 minutes, rest 3-5 minutes and repeat the ladder again.)

















Here we have B Christ post WOD. If you don't feel like this after most of your workouts there is one of two things happening. Either 1) you aren't going hard enough or 2) you lack the necessary strength to go hard enough. It doesn't matter which area you fall into because you should be working hard to improve both. 

The fastest way to improving both these areas is to shore up that technique to the point of being able to use prescribed weights safely, correctly, and fast. You will never see the true results you are looking for without using prescribed weights. And we will never allow you to use prescribed weights until you can prove to us you are able.

Finally, those that didn't come in yesterday because of your fear of handstand pushups (you know who I am talking to) need to question their commitment to fitness. You can't be afraid of your weaknesses.
______________________________________

Check out this video of Brett Marshall (a.k.a. AFT) doing "Diane", yesterday's workout.


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14 Responses to "Friday 081107"

  1. paul Says: https://crossfitomaha.blogspot.com/2008/11/friday-081107.html?showComment=1226064540000#c2160523653851133658'> November 7, 2008 at 7:29 AM
  2. Nice job with the pullups, 6am crowd. I was mad jealous.

    I did 5 rds:

    10 front squats (95#)
    10 GH situps
    10 box jumps (20")
    10 hip extensions
    20 CONSECUTIVE DUs

    The DUs were Jon's suggestion, and the catch was I had to get 20 in a row before I could move on. luckily I got them all. 13:13.
  3. John W Says: https://crossfitomaha.blogspot.com/2008/11/friday-081107.html?showComment=1226066700000#c4566211376378744893'> November 7, 2008 at 8:05 AM
  4. Nice work by everyone at 6am. Lots of progress was made by all.

    17 rounds +14 pullups
    167 total
  5. V Says: https://crossfitomaha.blogspot.com/2008/11/friday-081107.html?showComment=1226068620000#c925692389538043748'> November 7, 2008 at 8:37 AM
  6. so there are massive chunks of skin missing from my hands from todays workout. went to get a coffee this morning and the girl was giving me change and looked at me like i had some sort of disease. HAHAHA! Today was the first time I did a pull up workout with out bands (for the most part). I got to 8 rounds both times, but used a purple band for sets 6, 7, and 8 the second time around. I was pretty excited I did that many pull ups with out a band!! Good job to everyone at 6 am!!
  7. Anonymous Says: https://crossfitomaha.blogspot.com/2008/11/friday-081107.html?showComment=1226069040000#c6460492055004638782'> November 7, 2008 at 8:44 AM
  8. I just don't know about this one today....I just might give myself a rest day for the poor arms!

    Maybe I will do something like this with squats instead....
  9. Anonymous Says: https://crossfitomaha.blogspot.com/2008/11/friday-081107.html?showComment=1226070900000#c1634638141499502796'> November 7, 2008 at 9:15 AM
  10. yah, it's friday!! i'm really going to try to make it in tonight, but we have to go to lincoln this afternoon for my clinic site, so i don't know. i would kind of like to do yesterday's workout-maybe even after the pullups? or that might just be crazy, we'll see when i get there.

    great job v with the bandless pullups!!
  11. paul Says: https://crossfitomaha.blogspot.com/2008/11/friday-081107.html?showComment=1226077320000#c3151378041754191061'> November 7, 2008 at 11:02 AM
  12. Kylie, if you do both WODs you will be BOTH insane and a total badass.
  13. Anonymous Says: https://crossfitomaha.blogspot.com/2008/11/friday-081107.html?showComment=1226078040000#c854215117865906606'> November 7, 2008 at 11:14 AM
  14. Directions to SHOWER tomorrow!

    Drive to 102nd and Harrison.
    Go south at the lights on 102nd and Harrison into Cimmeron Woods.
    Take a right on Edna Ave.
    Take a left on 103rd.
    Take a right into the Florence Cir.
    10307 Florence Cir.

    See you guys there :)
  15. linds Says: https://crossfitomaha.blogspot.com/2008/11/friday-081107.html?showComment=1226088540000#c2467288344747689601'> November 7, 2008 at 2:09 PM
  16. WOD: 11 rounds
    Good job nooners!
  17. BC Says: https://crossfitomaha.blogspot.com/2008/11/friday-081107.html?showComment=1226093820000#c7447271364489700854'> November 7, 2008 at 3:37 PM
  18. I cranked out 11 full rounds but fell just 2 short of 12. Afterwards I messed around with the overhead lunges that were mentioned in the article from yesterday's post...um, yeah, those suck. Then I did more work on my HSPU's, they're getting better. Great job nooners, and nice to finally meet you Lindsey. See everyone Saturday morning.
  19. Anonymous Says: https://crossfitomaha.blogspot.com/2008/11/friday-081107.html?showComment=1226105820000#c5171066064433291176'> November 7, 2008 at 6:57 PM
  20. I only got through the 14th round today. I tore my hand on the 14th pull-up and thought about starting round 15... but didn't.
    Great job tonight Mark!
  21. Gdawg Says: https://crossfitomaha.blogspot.com/2008/11/friday-081107.html?showComment=1226106720000#c4886286532412039276'> November 7, 2008 at 7:12 PM
  22. i didn't let myself use a band for pullups...my swing is feeling a lot better and pushing away at the top is getting easier...i did yesterdays workout after todays....used RX'd deadlift weight but used 3 abmats for the HSPU's and scaled the reps...i like HSPU's...cant wait to get better at em!! see ya'll tmrw!!

    megan
  23. Mark Says: https://crossfitomaha.blogspot.com/2008/11/friday-081107.html?showComment=1226106960000#c7674051162367825418'> November 7, 2008 at 7:16 PM
  24. 18 rounds and 1 pull-up. I thought about trying round 19 but I did one and my hands made the decision for me.

    Thanks Ang and 14 is not something I would put a only in front of. Great Friday workout!
  25. Mel C Says: https://crossfitomaha.blogspot.com/2008/11/friday-081107.html?showComment=1226108580000#c7673084991930674309'> November 7, 2008 at 7:43 PM
  26. Finally have the internet back! Anywho...got to 13 full rounds, then 3 pullups on the 14th round before I called it quits. I have two huge tears on my right hand and one one my left. Sexy. Then I made up yesterday's WOD scaled to 12-9-6 with three ab mats for the hspu and then scaled to 75 pound (I think) dead lifts. I'm getting closer to scaled! WOooo.
  27. Anonymous Says: https://crossfitomaha.blogspot.com/2008/11/friday-081107.html?showComment=1259172047447#c5468669367354928506'> November 25, 2009 at 12:00 PM
  28. crossfitomaha.blogspot.com is very informative. The article is very professionally written. I enjoy reading crossfitomaha.blogspot.com every day.
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