Wednesday 120808

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WOD

A. Low Bar Back Squat 3x5, sets across, rest 2 minutes between sets

B1. Push Press 4x2, progressive, rest 60 seconds
B2. Strict Ab Mat Sit ups 4x20, rest 60 seconds

For part A, finish all sets and reps, with the same, heavy weight, prior to moving on to part B. For part B, complete 1 set of push press, rest 60 seconds, 1 set of sit ups, rest 60 seconds, for 4 sets. Increase weight every set of push press and perform sit ups with slow, controlled movement (feet anchored/no momentum).

Post all results to comments/Logwod.


Tire drag up and over the hill. So proud of Greg and all his accomplishments from day 1.

Did you also know that we have appointed Greg as CFO's facility manager? Slowly but surely, he will become a bigger and bigger part of things that happen around the gym. Welcome to the team GregP.

5 Responses to "Wednesday 120808"

1. Addi Says: https://crossfitomaha.blogspot.com/2012/08/wednesday-120808.html?showComment=1344393532135#c5969886405775996332'> August 7, 2012 at 9:38 PM
2. Greg is the man.
3. Shelley Says: https://crossfitomaha.blogspot.com/2012/08/wednesday-120808.html?showComment=1344452149000#c6722671666678278140'> August 8, 2012 at 1:55 PM
4. Nice Pic Greg!!!
   
   He's always positive and willing to help out.
5. paul Says: https://crossfitomaha.blogspot.com/2012/08/wednesday-120808.html?showComment=1344468164370#c8690662417944387464'> August 8, 2012 at 6:22 PM
6. 289 back squat.
   PP: 142, 152, 162, 172.
   Situps: abmat, but no DBs.
   
   very happy with this. 289 felt solid for the squat, and I think i had 10-20 more lbs on the PP.
   
   Great working with you guys, Wes and Neil! And great work by the whole 4:30 class.
7. Dane Says: https://crossfitomaha.blogspot.com/2012/08/wednesday-120808.html?showComment=1344506756696#c9028391722816997840'> August 9, 2012 at 5:05 AM
8. Back squat: 254# which ended up being about the perfect weight for me and felt really good.
   
   PP: 132, 164, 198, 208. This was a PR but I'm not sure by how much. In the past I've only got up 198# for 1 rpm but with a jerk, not press so I'm guessing at least 20#.
   
   Thanks for encouraging me to go heavy Ricky!
9. Jess @ Blonde Ponytail Says: https://crossfitomaha.blogspot.com/2012/08/wednesday-120808.html?showComment=1344974861743#c475727962671294131'> August 14, 2012 at 3:07 PM
10. 130# back squat, 88# PP. technique, technique, technique. So much to learn!