Wednesday 091014

Ricky Frausto Filed Under:

WOD
Back Squat 6x3 (92.5%)

Work up to 92.5% of your 1RM in the back squat over the following percentages:
55-62.5-70-77.5-85-92.5

followed by,

"Runnin' Squats"
4 rounds for time of:
400 meter run
50 Air Squats

Post time to comments.



















Nikki Brown

15 Responses to "Wednesday 091014"

1. paul Says: http://crossfitomaha.blogspot.com/2009/10/wednesday-091014.html?showComment=1255482242864#c5763751271358609733'> October 13, 2009 at 8:04 PM
2. I am so excited for this cycle! i've taken 3 days off (INactive recovery, badly needed) and am stoked to get back into it feeling fresh.
3. Hilg Says: http://crossfitomaha.blogspot.com/2009/10/wednesday-091014.html?showComment=1255485553226#c8896669569784095357'> October 13, 2009 at 8:59 PM
4. I did this Metcon as a Workout on the Road last Thursday. Looking forward to being pushed by my 6am buddies and doing one for time. Maybe even adding the added challenge of rain?? ;-)
5. Allison C Says: http://crossfitomaha.blogspot.com/2009/10/wednesday-091014.html?showComment=1255504362883#c3760990370255570642'> October 14, 2009 at 2:12 AM
6. good! i need my ass kicked!! seriously!!!!!
7. Jess Says: http://crossfitomaha.blogspot.com/2009/10/wednesday-091014.html?showComment=1255524299201#c1155399984534743956'> October 14, 2009 at 7:44 AM
8. worked up to 104# for BS
   Metcon: DNF-3rds plus 17 AS
   This metcon was rough espically after BS. I am not use to running in the cold air so that will take some getting use to.
   
   Great job 6am peeps! Good job Shelley for giving the guys a challenge this am. GregMO and Paul always need a good a$$ whipping from a female every now and then.he,he ;u)
9. Shelley Says: http://crossfitomaha.blogspot.com/2009/10/wednesday-091014.html?showComment=1255524470894#c7828697231664668052'> October 14, 2009 at 7:47 AM
10. Did 212# on last set; back squats felt good.
    
    Did 11:42 on metcon; was happy to beat Greg Mo (only time I've ever done that) but got beat by Paul:( Great job 6 a.m.!!
11. paul Says: http://crossfitomaha.blogspot.com/2009/10/wednesday-091014.html?showComment=1255524719804#c4511624730285820948'> October 14, 2009 at 7:51 AM
12. Thanks for pushing me, everyone--especially you, Shelley! 11:36 on the metcon. those 3 days of rest made a big difference!
    
    308x2 on last set--didn't try for a 3rd because I barely stood up with no. 2. Back squats felt heavy as hell today.
13. GregP Says: http://crossfitomaha.blogspot.com/2009/10/wednesday-091014.html?showComment=1255532423015#c5553694233674553382'> October 14, 2009 at 10:00 AM
14. Worked up to #164 x3 and they felt pretty good. I hope that translates to a heavier 1RM next time.
    
    14:50 13 seconds slower than last time. Backsquats? cold? or are those excuses :)
15. Hilg Says: http://crossfitomaha.blogspot.com/2009/10/wednesday-091014.html?showComment=1255537077188#c6407897596112570394'> October 14, 2009 at 11:17 AM
16. Scaled up a bit to match Dave's Backsquat weights.....I probably cheated us on the additional workout of plat shuffle. ;-) Worked up to 294.....not sure Joe thought I should do the last set....Cmon' Joe, have a little faith! ;-)
    
    13:30 on the Metcon and a bit disappointed I didn't push through the last set of 50 without stopping. :(
17. Greg MO Says: http://crossfitomaha.blogspot.com/2009/10/wednesday-091014.html?showComment=1255554395159#c1842733727334977'> October 14, 2009 at 4:06 PM
18. Check out the body control and coordination that this guy has...:
    
    http://www.break.com/index/trampoline-master-shows-off.html
19. paul Says: http://crossfitomaha.blogspot.com/2009/10/wednesday-091014.html?showComment=1255558335842#c8367861902648772652'> October 14, 2009 at 5:12 PM
20. that is AWESOME. thanks for posting that, Greg.
21. Becky Says: http://crossfitomaha.blogspot.com/2009/10/wednesday-091014.html?showComment=1255560434517#c8241362139838242114'> October 14, 2009 at 5:47 PM
22. Worked up to 154# on back squat and then the big fat DNF on the metcon....maybe next time then
23. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/10/wednesday-091014.html?showComment=1255567188554#c4378567230743846551'> October 14, 2009 at 7:39 PM
24. Got up to 296 then did 13:34 on runnin squats which is way slower than last time I did it. Great job 5:30.
25. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/10/wednesday-091014.html?showComment=1255567227551#c605010464979563363'> October 14, 2009 at 7:40 PM
26. Just noticed that the comments switched back to the old format. I like it!
27. Gdawg Says: http://crossfitomaha.blogspot.com/2009/10/wednesday-091014.html?showComment=1255570216076#c4896095814651425756'> October 14, 2009 at 8:30 PM
28. This comment has been removed by the author.
29. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/10/wednesday-091014.html?showComment=1255571594356#c1450277804105544753'> October 14, 2009 at 8:53 PM
30. I wasn't happy at first about having to run in the rain, but actually I felt I was able to breathe easier and was a good cool down! Didn't have to break up squats. Felt good and fast - although I prob could have pushed to run faster if I wasn't so afraid of my clumsy butt slipping in the rain and biffing pavement! lol!
    
    134#X3 rx'd. All felt good!
    
    Great bday workout!