Monday 081117

Ricky Frausto Filed Under:

WOD
Rest Day


















A Theoretical Heirarchy of Development
Coach Greg Glassman, co-founder of CrossFit
A theoretical hierarchy exists for the development of an athlete. It
starts with nutrition and moves to metabolic conditioning, gymnas-
tics, weightlifting, and finally sport. This hierarchy largely reflects
foundational dependence, skill, and to some degree, time ordering
of development. The logical flow is from molecular foundations,
cardiovascular sufficiency, body control, external object control,
and ultimately mastery and application. This model has greatest
utility in analyzing athletes’ shortcomings or difficulties.

We don’t deliberately order these components but nature will. If
you have a deficiency at any level of “the pyramid” the compo-
nents above will suffer.

______________________________________

Handstand Pushup Challenge: 4 reps, or buy-in for 10

15 Responses to "Monday 081117"

1. hannah eileen Says: https://crossfitomaha.blogspot.com/2008/11/monday-081117.html?showComment=1226928960000#c2394700471216190969'> November 17, 2008 at 7:36 AM
2. I decided this morning that I wanted to do the 3 things I hate most in Crossfit and string them together in an ass-kicking exercise. here's how it broke down:
   
   row 500m
   21 double unders
   21 burpees
   row 500m
   15 DU's
   15 burpees
   row 500m
   9 DU's
   9 burpees
   
   I was pleased with my burpees today, but my DU's really slowed me down in the first round. I did the first 10 one at a time. Frick! I finished in 14:43. Great work this morning, crew.
3. paul Says: https://crossfitomaha.blogspot.com/2008/11/monday-081117.html?showComment=1226932740000#c1475872232900998300'> November 17, 2008 at 8:39 AM
4. Wow, Hannah--that looks pretty miserable.
   
   Speaking of which, Ang and I did 6 rds of:
   
   400m row
   25 GH situps
   25 back extensions
   
   24:14.
   
   So much pain!
   
   Ang, you are incredible. I couldn't keep up.
5. V Says: https://crossfitomaha.blogspot.com/2008/11/monday-081117.html?showComment=1226935620000#c5674667248172886202'> November 17, 2008 at 9:27 AM
6. did yesterday's workout. that freaking hill is a pain in the butt! didn't time it, mostly becuase I was too lazy to look for a stopwatch. Felt pretty good though. did my handstand push ups with a lighter band today and am now going to stick with that. good work today 6 am-ers!
7. linds Says: https://crossfitomaha.blogspot.com/2008/11/monday-081117.html?showComment=1226937900000#c2131713099861051954'> November 17, 2008 at 10:05 AM
8. I did Sunday's workout, but I rowed 750m instead of the 800m run. Good job morning crew!
9. Anonymous Says: https://crossfitomaha.blogspot.com/2008/11/monday-081117.html?showComment=1226945760000#c7008086062133500426'> November 17, 2008 at 12:16 PM
10. Thanks Paul. I am pretty awesome.
    But that workout sucked. I don't really know why I agree to things like that.... Joe didn't tell me my time wen I was done.
    
    Is anyone else worried about getting to the higher reps for the HSPU challenge? I am concerned about doing like 40 of them after some ass-kicking workout. Its gonna get tough!
11. Chad Says: https://crossfitomaha.blogspot.com/2008/11/monday-081117.html?showComment=1226952660000#c1362115190455222602'> November 17, 2008 at 2:11 PM
12. I don't know if you guys have seen Jim's blog lately at www.bigfishgill.blogspot.com, but it looks like things are pretty crappy for him right now. Jim is a cool guy and I'm sure he could use some kind words right now.
13. Anonymous Says: https://crossfitomaha.blogspot.com/2008/11/monday-081117.html?showComment=1226957640000#c808919702696781057'> November 17, 2008 at 3:34 PM
14. just some advice i do my HSPU right when i wake up so i dont have to do them later on. Just roll outa bed and start your day off right CrossFit style haha see you guys at 530 :)
15. Steve Says: https://crossfitomaha.blogspot.com/2008/11/monday-081117.html?showComment=1226961240000#c3581794224822818479'> November 17, 2008 at 4:34 PM
16. ...i may have to re-shuffle the levels my own personal pyramid...
17. BC Says: https://crossfitomaha.blogspot.com/2008/11/monday-081117.html?showComment=1226970780000#c6856743717065755309'> November 17, 2008 at 7:13 PM
18. After I knocked out my hspu for the day I spent the rest of the time working on cleans. Ricky once told me there are 3 levels of how competent a person is at something: Sh!t, Suck, and Good. I think I managed to move from sh!t to suck, so I've got that going for me, which is nice.
    
    Jen, the mural is looking great!
19. Cari Says: https://crossfitomaha.blogspot.com/2008/11/monday-081117.html?showComment=1226971800000#c3642877085077479129'> November 17, 2008 at 7:30 PM
20. Melissa and I did 5 rounds of run down and back twice, 12 kb swings (1 pood for 4 rds and did the last w/ the trainer, 6 pushups banded w/ the purple band; took around 10:30. Worked on banded handstands a little. Great job everyone at 5:30 and the mural looks awesome!
21. Anonymous Says: https://crossfitomaha.blogspot.com/2008/11/monday-081117.html?showComment=1226972700000#c4314557374987400609'> November 17, 2008 at 7:45 PM
22. I did yesterdays WOD. Didn't know the time, but I heart crossfit!!! I remember why I don't go to 24 hour anymore. Looking for a parking space, then a treadmill, at 6:00 pm is liking trying to find an ice cube in HeLL :) I got to try 3 different machines!!
    
    I did my 4 HSPU's and worked on some negatives.
23. Anonymous Says: https://crossfitomaha.blogspot.com/2008/11/monday-081117.html?showComment=1226974740000#c7754162048832072865'> November 17, 2008 at 8:19 PM
24. did saturday's WOD, no idea what my splits were, but it was a BLAST! Great job Paul!
    
    Jill
25. Gdawg Says: https://crossfitomaha.blogspot.com/2008/11/monday-081117.html?showComment=1226975640000#c1835944655179565742'> November 17, 2008 at 8:34 PM
26. i worked on OH squats...they felt good i haven't done them in a while!
    then i finished with sunday's WOD. time was 19:12...i felt kind of sluggish on the rowing and I tried to do one or less breaks on the situps...thanks steve, alison, and greg for cheering me on during that last round! i appreciate it! great job 6:30 class and thanks for making ben and lindsey feel welcome!!
    
    megan
27. Anonymous Says: https://crossfitomaha.blogspot.com/2008/11/monday-081117.html?showComment=1226976120000#c4459397085880719489'> November 17, 2008 at 8:42 PM
28. I did 5 rounds of 200 meter row and 25 sit-ups - finished in 7:53. Afterwards I worked a little more on muscle-ups. I have a lot more work to do on them but slowly they are getting better.
29. Anonymous Says: https://crossfitomaha.blogspot.com/2008/11/monday-081117.html?showComment=1227020220000#c5359127188941532478'> November 18, 2008 at 8:57 AM
30. Vanessa and I did a team WOD :)
    
    500 Meter Row and the other person did situps the whole time - then we switched. Repeated 3X - then finished with 50 Ball slams
    
    Turned out like this for me...
    
    500 M Row
    74 situps
    500 M Row
    78 situps
    500 M row
    76 situps
    50 Balls slams ( 16lbs )
    4 HSPU
    
    We rocked last night :)