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The Last Post

Ricky Frausto Filed Under:
Now that we have moved to the new website (http://www.crossfitomaha.com), nothing further will get posted to this blog. It will remain active but stagnant and can be reached at any time by pointing your browser to http://www.crossfitomaha.blogspot.com. This will allow us to preserve our history which is of utmost importance.

We hope you like the new website and will be encouraged to post your comments there about your workouts as I've added Facebook comments which in turn will help to get CFO more exposure to all your friends.

Thanks so much for your patience as we continue to learn how to fully maximize the new website's functionality.

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Friday 120921

Ricky Frausto Filed Under:
WOD

Bulgarian Split Squats 10-10-10 reps

After a thorough warm up, complete three sets of 10 reps, each leg, increasing the weight each set.

Post weights used to comments/Logwod.


Kristina, Tessa, and Tara showing their CFO support!

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Thursday 120920

Ricky Frausto Filed Under:
WOD

Rest Day

Reminder that 5-7am is one class as well as 4:30-7:30pm. Sign up and show up when you want, so long as you're out by 7 / 7:30pm. Thanks. Come ready to work.


Post to comments what you remember most about this movie. Is it one of your favorites of all time? If not, what is? Goonies? The Karate Kid?

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Wednesday 120919

Ricky Frausto Filed Under:
WOD

Seven rounds for time of:
15 Goodmornings, 63#/43#
L-Sit, 60 seconds

Use as many sets as necessary to accumulate 60 seconds in the L-sit position. The prescription is same size bumper plates underneath the hands and heels.

Post time to comments/Logwod.


The proper L-sit for this workout. Bryce has his feet pulled high but as long as the heels remain above the surface of the plates, he can accumulate time. Ideally, the legs must also remain fully extended.

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Tuesday 120918

Ricky Frausto Filed Under:
WOD

Bench Press 5-5-5 reps

After a thorough warm-up, complete 3 sets of 5 bench presses, increasing in weight each set. Complete these on a 3 minute clock. Compare to 120727.

Conditioning

Three rounds for time of:
Pinch Grip Farmer's Carry, 200 meters
50 Air Squats

For the farmer's carry, guys use yellow bumpers while ladies use green bumpers. No penalty for having to put bumpers down so long as you don't continue to advance.

Post time to comments/Logwod.


Pre Corporate Cup run. There were many more CFO'ers in attendance that ran for different companies. Did you run? What was your time? If you ran last year or in the past, was it a PR? Post to comments.

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Monday 120917

Ricky Frausto Filed Under:
WOD

As many rounds/rep as possible in 20 minutes of:
10 Dead-lifts, bodyweight
10 Pull ups
Run 800 meters

If your 800 run time surpasses 4 minutes, you should consider scaling to lesser distance. If a body-weight dead-lift is not in the cards, scale to a percentage of your weight that is closest to 100% (maybe 85%BW or 75%BW)

Post total reps/rounds to comments/Logwod.


Anyone ever question this? Ha.

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Saturday 120915

Ricky Frausto Filed Under:
WOD

Three rounds for time of:
Walking Lunges, 50 steps
20 Pull ups
20 Straight Bar Dips

Pilates at 8am and open gym at 11:00am.

Post time to comments/Logwod.

Motivational? Unrealistic? Realistic? Irresponsible by CFHQ? Thoughts?

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