Tuesday 081104

Ricky Frausto Filed Under:

WOD

1/2 Tabata - 1/2 Tabata 

Complete 4 Tabata rounds of the following sequence:

Double Unders

Pushups

Situps

Clean & Jerk (95/65)

rest 2 minutes

Repeat.

The tabata protocol is 20 seconds of work followed by 10 seconds of rest for a total of 8 sets. In the workout above, you will do double unders for twenty seconds. During your 10 second rest period, you will then move to pushups for 20 seconds and follow in this pattern for the next two exercises. This will continue non-stop until you have done all four exercises four times. After a 2 minute rest period, repeat the sequence. 

Add up your reps from sequence one and try and better that number in sequence two.

Post the total from each 4 round sequence to comments.

Libby, pushing through a workout.

_____________________________________

A reminder that Danielle and Reba are throwing a co-ed baby shower for Crystal this Saturday at Reba and Neil's house. The shower starts at 5 P.M. and both girls and guys are encouraged to attend. Crystal is registered at Target if anyone is interested. For more information, click on the link in the upper right hand column under the heading CrossFit Omaha Events.

18 Responses to "Tuesday 081104"

1. paul Says: https://crossfitomaha.blogspot.com/2008/11/tuesday-081104.html?showComment=1225806540000#c4512525142635540371'> November 4, 2008 at 7:49 AM
2. fun one. nice job as always, 6'ers.
   
   I had to substitute calories on the rower for c&j, which gave me higher numbers (and made for a very different workout).
   
   239/237 for a total of 476.
3. Anonymous Says: https://crossfitomaha.blogspot.com/2008/11/tuesday-081104.html?showComment=1225807320000#c1750561353678799388'> November 4, 2008 at 8:02 AM
4. 102&115 @ 75# C&J
5. John W Says: https://crossfitomaha.blogspot.com/2008/11/tuesday-081104.html?showComment=1225812840000#c7081075325641477312'> November 4, 2008 at 9:34 AM
6. Solid work by everyone this morning.
   Round 1-195
   Round 2-174
   Rx'd
7. linds Says: https://crossfitomaha.blogspot.com/2008/11/tuesday-081104.html?showComment=1225815300000#c3831146340351568484'> November 4, 2008 at 10:15 AM
8. Rx'd
   round #1: 133
   round #2: 136
9. Kelli Says: https://crossfitomaha.blogspot.com/2008/11/tuesday-081104.html?showComment=1225820040000#c1112577357114403740'> November 4, 2008 at 11:34 AM
10. see you all in a couple weeks...had to make an emergency trip to France. My goal is to still do X-fit on the road at least 3 times a week. I'll post just to keep myself honest. Take care...Kelli
11. Anonymous Says: https://crossfitomaha.blogspot.com/2008/11/tuesday-081104.html?showComment=1225825740000#c7920369194852953187'> November 4, 2008 at 1:09 PM
12. todays WOD= drink slim fast, take percocet, sleep, laugh at everything and try not to fall over haha hopefully ill be able to do crossfit by saterday. my mouth is still pretty swollen.
13. Anonymous Says: https://crossfitomaha.blogspot.com/2008/11/tuesday-081104.html?showComment=1225827540000#c6402058118986361780'> November 4, 2008 at 1:39 PM
14. I don't know how everyone can keep count. Apparently I'm not that coordinated. I do know my coccyx is bruised. Ouch. Good job nooners!!
    
    Amanda
15. V Says: https://crossfitomaha.blogspot.com/2008/11/tuesday-081104.html?showComment=1225833480000#c3272332720670300638'> November 4, 2008 at 3:18 PM
16. I'm kind of a fan of joe c.'s WOD...can we start doing that at least once a week joe and ricky??
17. Gdawg Says: https://crossfitomaha.blogspot.com/2008/11/tuesday-081104.html?showComment=1225837680000#c2160371491315450870'> November 4, 2008 at 4:28 PM
18. not gonna make it to any of the classes today...but im gonna try to get my sister to do tabata with me at home tonight, and then convince her to get her ass to the free class saturday!! see ya tmrw!!
    
    megan
19. Anonymous Says: https://crossfitomaha.blogspot.com/2008/11/tuesday-081104.html?showComment=1225847100000#c5664416164277370246'> November 4, 2008 at 7:05 PM
20. I am putting in the final order to Just Good Meats tomorrow and the keg, so please rsvp or post on the blog if you plan to attend the baby shower for Crystal and Ricky on Saturday :) thanks!!!
    
    Tonight was a fun workout - My double unders were not consistent the first round of tabatas, and I ended with 178. But my 2nd round it was better with 192 :) I did the clean with push press and the very last tabata I did the clean with thruster ( yup much faster )
    
    nice work everyone! and thanks for giving up your jump rope to me!!!!!
21. Anonymous Says: https://crossfitomaha.blogspot.com/2008/11/tuesday-081104.html?showComment=1225852080000#c4901647939169515839'> November 4, 2008 at 8:28 PM
22. Rx: 197, 178. dang double unders!!
    
    p.s. BC- where were you today?? after saying I'M the one that misses and you make it every day...hum...
23. Anonymous Says: https://crossfitomaha.blogspot.com/2008/11/tuesday-081104.html?showComment=1225853040000#c578518661786692344'> November 4, 2008 at 8:44 PM
24. Wowzers that was a huge 530 class, but I was in the 630 class which was a little smaller.
    
    328 Rx'd.
    
    RSVP for the shower please, if you haven't already.
25. Steve Says: https://crossfitomaha.blogspot.com/2008/11/tuesday-081104.html?showComment=1225853700000#c5990948854848322335'> November 4, 2008 at 8:55 PM
26. Nice to see the large 5:30 class! That has to be a record attendance.
27. ZachR Says: https://crossfitomaha.blogspot.com/2008/11/tuesday-081104.html?showComment=1225855140000#c3069114827575955880'> November 4, 2008 at 9:19 PM
28. 241/212
    
    I went all out in the first 4 rounds and struggled to keep pace in the second 4 rounds. Good work to everyone at 5:30.
29. hannah eileen Says: https://crossfitomaha.blogspot.com/2008/11/tuesday-081104.html?showComment=1225856280000#c8863682546005752014'> November 4, 2008 at 9:38 PM
30. danielle and/or reba, i am not sure if zachr and i have rsvp'd already but consider this one if we havent. ps, i might be able to get 2 more pumpkins if needed.
    
    i was expecting to get 300 today. i was very pleasantly surprised to get 320 total. i sort of felt like i was dying afterwards, but so happy. great job to the huge crew at 5:30.
    rd 1: 157
    rd 2: 163
31. BC Says: https://crossfitomaha.blogspot.com/2008/11/tuesday-081104.html?showComment=1225858680000#c2268960048417811826'> November 4, 2008 at 10:18 PM
32. Sorry Kylie, I was busy being dad tonight. Swim team practice, homework, dinner, playtime in the yard (my brand freakin' new yard!)...it's a lot for one guy to handle on his own. But don't fret, I'll be doing the tabata shuffle on Wednesday.
33. Mark Says: https://crossfitomaha.blogspot.com/2008/11/tuesday-081104.html?showComment=1225864080000#c4070691164926742407'> November 4, 2008 at 11:48 PM
34. 344 Rx'd - those damn double unders were the end of me.... I think I got 7 or less a round on the last 3 rounds.
35. Anonymous Says: https://crossfitomaha.blogspot.com/2008/11/tuesday-081104.html?showComment=1225868100000#c3195289619039284138'> November 5, 2008 at 12:55 AM
36. 444 Rx'd