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Thursday 081204

Ricky Frausto Filed Under:

WOD
For time:
The reps for the following workout will be determined by how many double-unders you can do, one set, non stop. The rep scheme is as follows: 0-19 = 18 reps, 20-34 = 16 reps, 35 - 49 = 14, and 50 plus = 12 reps

3 rounds of:
135 pound Hang Power Cleans
Burpees
Plate Raises, yellow/green (reps each side)

You are allowed to do double, single, double with the double-unders so long as it is one continuous set. Prescribed cleans for the gals is 95 pounds.

Post number of double-unders and total time to comments.






















This is a picture of Amanda Vidlak doing ball slams. Yesterday, I witnessed her doing pushups without the assistance of a band which is amazing. Amanda has, by far, made leaps and bounds in her abilities within CrossFit. I am astonished (no kidding) by her improvements and love the fact that she is with us doing things that a lot of women, sh*t, men for that matter, wouldn't/couldn't imagine doing.
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This Friday we will not be holding a 6:30 pm class due to the VFC fights being held at the Mid-America center. The doors open at 7 with the first fight set to start at 8 pm. I invite all of you to come and join me in a night of fun.

I have general admission tickets for sale at a price of $15 for those that are interested. This is a special CrossFit members only price as the regular price is $25 along with facility and convenience charges. If you are interested please let me know asap.
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Handstand Pushup Challenge: 21 reps


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21 Responses to "Thursday 081204"

  1. Anonymous Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228396680000#c754322244711972198'> December 4, 2008 at 7:18 AM
  2. This is not what I wanted to read this morning - definitely provides an incentive to get those double unders; however, I have yet to have any real consistency with these........bummer

    Good Luck 6AM - 530 is gonna kick some *ss tonight!
  3. John W Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228399500000#c5863323217430206704'> December 4, 2008 at 8:05 AM
  4. Well, 6AM set the bar high...very high and
    I don't know what 5:30 will be able to come back with.

    I got through low 40's DU's so 14 reps.
    11:08 (137# cleans)

    21 HSPU
    Good Luck 530 and awesome job 6AM.
  5. Anonymous Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228402320000#c4319432721238502122'> December 4, 2008 at 8:52 AM
  6. Got a solid 2 DUs in a row so I ended up doing 18 reps of everything.

    18:47.

    Scaled power cleans to 80# because I still haven't quite figured those out.

    Nice job 6AM!
  7. Crossfit Ellsworth Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228407600000#c2830001383453878307'> December 4, 2008 at 10:20 AM
  8. Had to laugh at the "buy-in" for this WOD. Awesome incentive.

    PS: what's a plate raise?

    Thanks,
    Scott Jones - CF Ellsworth
  9. Cari Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228408740000#c2941112343361146308'> December 4, 2008 at 10:39 AM
  10. I wanted to tell everyone that on Sat night there's a Nadas concert at the Waiting Room in Benson that starts around 9:00 that Kelli and me are going to, so if anyone wants to come that would be great! Here's the link http://waitingroomlounge.com/2008/12/07/the-nadas and you can buy tickets before or at the door for $15; should be fun!
  11. BC Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228413780000#c190235175517739265'> December 4, 2008 at 12:03 PM
  12. This comment has been removed by the author.
  13. linds Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228414680000#c7342489601217264846'> December 4, 2008 at 12:18 PM
  14. I really need to work on my DU's, I did 18 reps, scaled the cleans to 87#, time was 19:15. Those cleans were heavy this morning. Good job 6am. Zach nice overhead squat with me this morning!
  15. BC Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228415580000#c2078639272186977958'> December 4, 2008 at 12:33 PM
  16. I decided to give 6am a shot this morning and see what all the fuss was about, and it was quite impressive...and colder than a meat locker!

    I cranked out 48 DU's (dammit!) which left me with 14 reps of everything. I believe my time was 14:44, and that was with the cleans scaled to 110#, should've gone with 120, next time.
  17. Anonymous Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228415760000#c1063517792515815474'> December 4, 2008 at 12:36 PM
  18. Plate raises:

    holding a plate (flat side facing you), squat down bringing the plate to one side of your body and let it touch the floor. As you stand back up, bring the plate across your body extending it over your head on the opposite side, repeat this for however many reps needed on both sides. If you did both sides it would sort of look like an X shape.

    i think thats it if i remember correctly, correct me if i'm wrong on this one, or if you have a better way of explaining it. Hopefullly I can make it in today, monster test tomorrow and the semester is winding down. Good luck on this one everyone!
  19. Anonymous Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228426440000#c1902122621385375160'> December 4, 2008 at 3:34 PM
  20. Thanks, Jill!

    Scott, CF Ellsworth
  21. Anonymous Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228429740000#c3621015344395935070'> December 4, 2008 at 4:29 PM
  22. I finished aproximately NO DUs. I tried... still not moving my arms fast enough. So 18 reps, Cleans were scaled to 58# and i had a couple of blue plates stacked for the burpees (which is the closest I've gotten to Rx'd burpees). Finished in 27 and some change. Slow but steady. My shoulders are hurting a little (a lot).

    Thanks for the props Ricky! I love CrossfitOmaha! I'm glad Addi talked me into trying it, and it is one of the best choices I've made in my life. You and Joe push me to do more than I think I can and I appreciate everything you guys are doing! As for the classes, I gotta give props to all the nooners! There's not as many of us, but we show up and do the work. Most of us are learning together and it's a great supportive group. Maybe the all the nooners is why I love Crossfit so much!
    Amanda V.
  23. ZachR Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228432680000#c4175031318391484600'> December 4, 2008 at 5:18 PM
  24. Like I expected, I got 1 double under and tripped. I got over 20 while warming up, and 1 when it was go time. I was pissed. So 18 reps with cleans @ 87#. I finished in 16:22. It was a horribly wonderful workout. I really enjoyed it.
    And this is Hannah, not ZachR
  25. Anonymous Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228441980000#c5776951395873155021'> December 4, 2008 at 7:53 PM
  26. I really hate DU's that gave it to me good today. I only got 16 so did 18 of everything. Finished @ 18:07 Rx'd. Damn it DU's
  27. Brandon Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228442580000#c3072484371611015292'> December 4, 2008 at 8:03 PM
  28. As RX'd 11:47 @ 16reps.
    I hit my toe on rep 22 of the double-unders...
    no do-overs! :-)

    Brandon
  29. Anonymous Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228442760000#c6916990090580485196'> December 4, 2008 at 8:06 PM
  30. Finished in 12:28 @ 12 reps and 137# for the cleans. Those cleans felt really heavy tonight and they really slowed me down.
  31. paul Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228443240000#c3470457454334615327'> December 4, 2008 at 8:14 PM
  32. Looks brutal, guys. Rest day for me, not that I could do this WOD anyway.

    Can't wait for tomorrow!
  33. V Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228443300000#c8967498051208020374'> December 4, 2008 at 8:15 PM
  34. only 14 DU's so I had 18 reps. Scaled to 87# and finished in 16:39. I really hate hang cleans...I sucked at them 3 years ago and it seems as though nothing has changed. I think i need to work on one of everything the next rest day...
  35. Chad Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228444380000#c8599209745148117192'> December 4, 2008 at 8:33 PM
  36. Thank you 6:30.
  37. Gdawg Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228445520000#c6921472946606669425'> December 4, 2008 at 8:52 PM
  38. way to go 6:30!! congrats on finishing it out Chad...you pushed HARD...very impressive! I did 18 reps of everything because i NEVER practice DU's...so thats my new goal!! i did Rx'd 18 reps in 13:24...and then the 21 HSPU's...owie! I'll sleep good tonight...i won't be able to make it tomorrow night to any classes so I MAY try to get my ass up for 6am class if i can get to bed within the next hour!! great job to all today!!

    megan
  39. Anonymous Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228446420000#c6789132013117676794'> December 4, 2008 at 9:07 PM
  40. I finished in 10:06 and used 98# and did 14 reps. I could have gotten to 12 reps but my shorts kept inching down with each jump. I suppose if I was a real 'Fitter I would have just gone for it.... I'm not there yet.
    Great job tonight ladies! I am so glad I got back to the 5:30 class. I'll be there tomorrow too. Sorry 6ers.
  41. Cari Says: https://crossfitomaha.blogspot.com/2008/12/thursday-081204.html?showComment=1228450080000#c485627874977189639'> December 4, 2008 at 10:08 PM
  42. Did 5 double, single in a row so 18 reps; 63# hang cleans; 17:45.
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