WOD

Skill

A) Strict, False Grip Muscle ups - 10x1 (rest 60 seconds)
B) False Grip Kip Muscle ups - 10x1-2 (rest 60 seconds)
C) Any Grip Muscle up Attempts - 10x1 (rest 60 seconds)
D) Ring Dips 10x1-2 (rest 60 seconds)
E) Muscle up Transition Work From Low Rings - 10 minutes of work

Choose one of the above based upon your current skill level and follow exactly. Choosing C) is only allowed if a coach permits otherwise it's D) or E). Total skill time work for this portion of the workout is 12 minutes. Place focus on perfect movement and not just completing the rep.

Conditioning

For time:
Run 1200 meters
12 Ring HSPU/Strict HSPU
30 Box Jumps, 30 inch box
9 Ring HSPU/Strict HSPU
Row 500 meters
6 Ring HSPU/Strict HSPU
100 Double Unders
3 Ring HSPU/Strict HSPU

Ring HSPU must be complete extension of knee, hip, shoulder, and elbow. Ears covered by arms at top.

Men's Alternate HSPU Substitutions:
21-18-15-12 Strict
27-24-21-18 Kipping

Women's Alternate HSPU Substitutions:
18-15-12-9 Strict to 1 Ab Mat
21-18-15-12 Kipping

Scale as needed from the above substitutions.

Post results to comments/Logwod.


A great shot of JimmyG.

WOD

Hang Squat Clean 1-1-1-1-1-1-1-1-1-1 reps

Complete these on a 2 minute clock. Go up in weight each set. If you complete all 10 sets without missing a rep, you can attempt one final set at the weight of your choice.

Post loads to comments/Logwod.

Cornhusker State Games - Hang Clean Ladder Event

Ladies: weight (last known pr)

Regina Hancock - 165 (125 - strength class)
Tara Doughty - 155 (unknown)
Ellen Anderson - 155 (136, July 2012)
Addi Kahrs - 195
Lauren Fukuda - 135
Karen Wattier - 135 (121)
Katelyn Busacker - 155
Megan McNamara - 200 (176, 2011)
Megan Guthmiller - 185 (165, 2010)
Abby Banks - 135 (121 floor, July 2012)
Lauren Williams - 155 (143)
Crystal Frausto - 145 (131 floor)
Kristina Nash - 155
Blair Tice - 145
(may be missing a lady or two. I apologize)

Men: weight (last known pr)

Jon Pingel - 315
Pat Mohs - 295
Ricky Frausto - 295 (280 floor, 2010)
Mac Gills - 265 (220 3RM, July 2012)
Stephen Wozab - 245 (225, April 2012)
Jimmy Garfalo - 245
Jim Moore - 225
Jeff Waline - 225 (I think)
Steve Fillips - 225
Mike Rooks - 225 (204 floor)
Bob Sidzyik - 225
Shane Thomas - 225 (208, Winter 2011)
Troy Rand - 185
Scott Wattenhofer - 205
(may have missed some. I apologize)


What's left of the crew after day 3 of the Cornhusker State Games. Team CFO placed 1st, Team OTC placed second, Katelyn Busacker placed 2nd, and Terra Moyers placed 3rd. I'm so proud of the product we put on the field. All the teams and individuals both competitive and non-competitive. You guys are amazing. I also want to thank all the support we had. Such a one of a kind community.

WOD

Open Gym - All Classes


Pat Mohs, holding his own at the Cornhusker State Games. Great performances so far Pat. Good luck the rest of the weekend.

WOD
Strength

Bench Press 5-5-5 reps

Complete these on a 3 minute clock.

Conditioning

21-18-15-12-9 reps for time of:
Box Jumps, 20 inch box
DB Push Press, 40#/25#

Post weights and times to comments/Logwod.



Where the Cornhusker State Games resume for Saturday's events.

WOD

Rest Day

Emphasis: Glute-Ham Sit ups (ask a coach if you've never done them)


Love to see you guys hit big weights, succeed with a weight you've never lifted before, or even just figure out how to do a movement that has eluded you. Those are the best days. Great pic Dane.

WOD

Overhead Squats 25-25-25-25 reps

Increase weight each set and complete on a 4 minute clock. These are to come from the floor so no racks.

If you are newer or struggle with overhead squats, take this time to slow things down a bit and work the movement. Start with pvc pipe and go up from there. Choose a smaller rep scheme as well such as 4x15 reps or something similar.

Finish the hour with dedicated mobility work. Coaches will help with directing.

Post overhead squat weights to comments/Logwod.


A great pic of Scott.

WOD

Complete 40 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are burpees, the second 8 are pull ups, the third 8 intervals are walking lunges, the fourth 8 are burpees, and finally, the last 8 intervals are air squats with a kettlebell (1.5/1 pood).

There is a 30 second rest period between movements.

The air squats with a kettlebell require that you squat while holding a kettlebell in any fashion so long as the bell remains above the waist while moving.

Post total reps from all 40 intervals to comments/Logwod.


Next Friday, August 3rd, at Charlie's on the Lake (144th & Industrial), we will be hosting a celebration get together in honor of the entire CFO nation's accomplishments during the 2012 CrossFit Games season including the many who signed up for and participated in the Open, those that qualified and competed in regional competition, and ending with the awesome performances of Kyle Kasperbauer and Stacie Tovar at the Home Depot Center. It truly has been a special season that needs to be celebrated.

Charlie's has a back room that we've rented for just this occasion. Festivities will begin at 7:30pm and there will be a wait staff available for dinner and drinks. We hope that you will dress up and join us for an evening of congratulations and community building.

Please email us if you have any questions regarding this event.

WOD

Five rounds, each for max load, of:
1 Snatch
5 Clean & Jerks
12 Dead-lifts

Complete each set on a 6 minute clock. After a thorough warm up and skill session of each movement, increase load each set. Both the snatch and cleans must be squat variations and the jerks, split jerks. The dead-lifts must be touch and go and unbroken. The goal is to not miss a single rep.

Post weights from each set to comments/Logwod.


Thoughts?

WOD
Open Gym - All Classes

Pilates is offered at 8am today and at 12pm on Sundays. Please sign up on Mind Body.


A proof of one of the new hats. We only ordered 12 of these and 12 of the black on black flat bills. Our head sleeves and lacrosse balls should be in shortly as well.

WOD

Two rounds, each for time, of:
Men
12 Toes 2 Bar
12 Stone to Shoulder, 73#
9 Toes 2 Bar
9 Stone to Shoulder, 93#
6 Toes 2 Bar
6 Stone to Shoulder, 116#

Ladies
9 Toes 2 Bar
9 Stone to Shoulder, 73#
6 Toes 2 Bar
6 Stone to Shoulder, 93#
3 Toes 2 Bar
3 Stone to Shoulder, 116#

The time cap per round and rest between rounds will be determined by how many are in class. Scale reps and/or,

Scale stones:
A) 55 Plate / 73 Stone / 93 Stone
B) 44 Plate / 55 Plate / 73 Stone

Scale toes 2 bar:
A) Feet above shoulders
B) Knees to chest

Post time or how far you got, each round, to comments/Logwod.


The handy work of Jenn Grass, Paula Miller, and Courtney Bright. It's an awesome display of our community. Look for it to grow as we grow.

WOD
Rest Day

Emphasis: Kettlebell Snatches



There are about 300 active CFO members and if everyone of us takes a little time to vote, I'm sure we could do some damage in this contest. Don't let a chain win this.

Click HERE to vote!

Thank you!

WOD

For max load and fastest time:
5 Low Bar Back Squats
Rest 1 minute
Run 400 meters
Rest 2 minutes
5 Low Bar Back Squats
Rest 1 minute
Run 400 meters
Rest 2 minutes
5 Low Bar Back Squats
Rest 1 minute
Run 400 meters

You are responsible for your own rest times as how long it takes a person to squat 5 reps will vary.

This is squatting and running in the same workout yet, an attempt to try and improve both, individually. You will treat this as a 3x5 squat workout and a 400 repeat workout. This means, after a thorough warm up, complete your first set of 5 at very heavy weight yet continue to go up in weight each set, thereafter. For the runs, don't focus on all out sprints but maintaining a high output that you can match for all three (example, 1:20, 1:23, 1:24 instead of 1:06, 1:21, 1:40).

Please do not take the runs for granted in lieu of a heavier back squat or squat lighter loads in lieu of faster runs. Try and do both with high effort.

Score is heaviest back squat and slowest of three runs (you want the fastest slowest time.)

Post scores to comments/Logwod.


Sun's out....

WOD

Choose one of the following and try and complete 1 round within a 3 minute time cap. Rest 3 minutes and repeat twice more. There is no scaling A or B but C's dead-lift weight and burpee pull ups can be scaled. If you cannot do the prescribed weight, use in the vicinity of 65% of your 1RM dead-lift. If you do not have a 1RM dead-lift, go as heavy as you SAFELY can.

A)
Row 400 meters
8 Power Cleans, 203#/143#
5 Muscle ups

B)
Row 400 meters
7 Power Cleans, 176#/121#
6 Burpee Pull ups

C)
Row 400 meters
9 Dead-lifts, 315#/225# (or 65% 1RM)
7 Burpee Pull ups (scale to burpee box jumps)

Post results to comments/Logwod.


The champs!

WOD

We're taking a little bit of a left turn with our programming for a while. No more skill/strength & conditioning on the same day. You'll get either one, the other, or maybe skill on a conditioning day but no strength & conditioning but I promise, it'll be worth it. And you'll have more time to learn because of it. We need to learn more. As we continue to grow, we must ensure that all our members have an opportunity to learn how to Olympic lift correctly (contact w/ bar) and have quality gymnastic's coaching.

We're also bringing back coach led warm-ups for a while, starting Tuesday. It's good to change it up a bit. Let's all dedicate ourselves to being better than we were yesterday!

Team America (courtesy of Outlaw)

In teams of two, complete the following for time of:
100 Kettlebell Swings, 1.5/1 pood
50 Burpees
15 Muscle ups
10 Snatches, 186#/121# (any style)
15 Muscle ups
50 Burpees
100 Wall Balls, 20#/14#

If you do not have muscle ups, you will work chest 2 bar pull ups, 15 for each of you. If you do not have chest 2 bar, chin above will suffice.

Scale snatches to A) 164#/109#, B) 142#/99#, C) 125#/87#, D) 110#/77#, or E) 88#/64#. For every letter you drop, add one snatch to your total.

Post score to comments/Logwod.


Yes it is!

WOD
Open Gym - All Classes

Warm-up for the Bike workout begins at 9am with the actual workout starting as soon as everyone is ready to go. The workout is:

Three rounds for time of:
Bike 5K or Run 1 Mile
15 DB Squat Cleans, 45#/30#
15 Toes 2 Bar
15 Box Jumps, 30"/24" box

Click Here for the Bike Route

There should be extra bikes for those that would like to do this workout.


Two days down, two days to go and KK is still holding strong in 2nd place. We always knew he was good enough and now the world knows it too. He's only going to get better too. A pure athlete. CFO Nation!!!!!!

WOD

Conditioning

Five rounds for reps of:
Two minutes of:
20 Split Squat Jumps, alternating
10 Hand Release Push ups
10 Kettlebell Swings, 2/1.5 pood

Rest 20 seconds.

Thirty seconds of:
Unbroken Power Cleans, 155#/109#

Rest 70 seconds.

You have two minutes to complete the above triplet as many times as possible before resting only 20 seconds and beginning the power cleans. The cleans are touch and go. This means your hands cannot come off the bar. Your set is over at the conclusion of 30 seconds OR if you drop the bar/remove hands from the bar. Rest 70 seconds, then start the whole thing over.

Your score is total reps from the triplet + total power clean reps.

Post score to comments/Logwod.


A post competition pic of Steve, Katelyn Busacker, Stacey, and Jason. Who, by the way, performed admirably. A very happy 30th birthday today to Jason as well.

WOD
Rest Day

Movement emphasis: Squat Cleans


A great pic of (back to front) Libby, Brandi S. of CF Lincoln, and Megan overhead squatting. Great job Sunday, ladies.

WOD

Three rounds of:
2 Weighted Pull ups, 45#/20#
3 Strict Pull ups
4 Kipping Pull ups

Rest 60 seconds

Max reps in 30 seconds of:
Shoulder to Overhead, 155#/109#

Rest 2 minutes. Repeat cycle 2 more times.

Scale pull up portion to A) strict pull up (no band) - kipping pull up - jumping pull up or B) strict negative - strict pull up (with small band) - jumping pull up.

Post max shoulder to overhead reps to comments/Logwod.


Blair and her A+ smile. Glad she's one of us CFO'rs.

WOD
For time:
Run 3200 meters
300 Burpees - Wall Balls - DB Walking Lunges - Double Unders

You will have to try and cover 2 miles of running wrapped around 300 reps of the following movements: Burpees, Wall Balls (20#/14#), DB Walking Lunges (50#/35#), and Double Unders.

Here's the catch, you have to start with running but end with movements. Each time you run it can be no more than 600 meters or no less than 200 meters before having to complete movement reps.

With the movements, you cannot do less than 8 reps but can do as many as you like so long as whichever rep count you choose each time (can vary), you do for each movement. For example, if you choose to do 20 double unders, you must also do 20 Burpees, 20 Wall Balls, and 20 DB Walking Lunges. Movements can be completed in any order.

Remember, the workout starts with a run but cannot end with one and the reps are 300 in total (not 300 of each movement).

There is a 20 minute cap to this workout.

Score is fastest time. If you do not complete this workout in the allotted time, your score will be total reps amassed. Each 100 meters accumulated is equal to 1 rep (32 reps in total).

Post score to comments/Logwod.


The new proofs to go along with our new @WomenofCFO hand made wrist cuffs. The brand for women of CrossFit every where (please disregard non woman of CrossFit in picture). More to come....

WOD
Skill/Strength

Dead-lift 1x5

On 120611 we dead-lifted for 3x1 or 3x3. If you were fortunate to make it in on that day you will take 83-85% of your highest single or 88-90% of your highest triple and complete a single set of 5 reps. Be sure to warm-up thoroughly. #Log, #log, #log!!!!

Conditioning

10-15-20-25-30 reps for time of:
Jumping Pull ups
Anchored Ab mat Sit up Air Squats

If you scale the sit up air squats (the same reps of both sit ups and air squats, performed separately), you must also scale the jumping pull ups to a bar height that is less than 3 inches from the elbow. Everyone else, 3 inches from the wrist.

Scale up by holding a 20#/14# med ball during sit up air squats.

Post results to comments/Logwod.


Good luck to these people. They rock.

WOD

Open Gym (all classes)

We'll have a workout written up for all classes but you are not required to do it. Please come in. The weather is supposed to be better today and we miss you.

If anyone is available to stay after, we would love the help setting up for Sunday's fund raising team competition. We also love it if you could spare a few hours and help us judge, cheer, run for ice for the ice baths, help set up between events, etc. on Sunday, anywhere from 10 to 3pm. Thank you in advance.


Accelerating and decelerating your handstand walks.

WOD
For time:
50 Wall Balls
25 Toes 2 Bar
40 Wall Balls
20 Toes 2 Bar
30 Wall Balls
15 Toes 2 Bar
20 Wall Balls
10 Toes 2 Bar
10 Wall Balls
5 Toes 2 Bar

Post time to comments/Logwod.


A great pic of Stephen Wozab and Andy Max during "Eric."

WOD
Team "Tumilson"
Eight rounds each, for time of:
Run 200 meters
11 DB Burpee Dead-lifts, 50#/40#

In teams of 2, finish 8 rounds, each, of the above couplet. One person is running while the other person is completing the burpee dead-lifts. You can not begin the next run or the next set of burpee dead-lifts until your partner has moved on. There is a 20 minute cap to this workout.

WOD Demo with Jonathan Glancy - video [wmv][mov]

Post time to comments/Logwod.


U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

WOD
Rest Day

Gym is closed all day in recognition of the holiday. All classes resume on the 5th. Have a safe and happy holiday.

Thursday, July 5th will not be a rest day.


Keep your kid's (and yours for that matter) heels on the ground. This is important!

Read more HERE!

WOD
"Brenton"

Five rounds for time of:
Bear Crawl, 100 feet
Standing Broad Jump, 100 feet

Do three (3) burpees after every five broad-jumps. If you've got a twenty (20#) vest or body armor, wear it.

Post time to comments/Logwod.


Please welcome the latest edition to the CFO family, Mr. Blayton Douglas Anderson. Blayton was born on June, 8th at 4:13am, weighing in at 6lbs. 5oz., and 19.5 inches in length. He is the son of Doug and Mackenzie Anderson. Doug routinely hits up the 5am class.

Congratulations Anderson family. He is beautiful.

WOD
Skill/Strength

Power Clean 1RM

Try and find the heaviest weight you can clean, no squat.

Post weight to comments/Logwod.


Stacie, in all her awesomeness.