Open Gym from 9-10am
Post what you did to comments.
Some of the #CFONation crew that made the trek to Chicago. Thanks so much for the support.
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CrossFit Omaha (100)
Pages: 1
2
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Saturday 120519
» CrossFit OmahaWOD
Open Gym from 9-10am
Post what you did to comments.
Some of the #CFONation crew that made the trek to Chicago. Thanks so much for the support.
More... »
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Friday 120518
» CrossFit OmahaWOD
Warrior Dash Friday
In teams of two, for max reps/time:
Part 1
Person A - Run 200 meters
Person B - AMRAP DB Push Press, 40#/25#
Switch
Part 2
Person A - Run 400 meters w/ Bumper, 44#/33#
Person B - AMRAP Ab Mat Sit ups into Air Squat
Switch
Part 3
Person A - Run 800 meters w/ Bumper, 33#/22#
Person B - AMRAP Single Unders
Switch
Floater: At some point during the workout, your team must also complete 20 tire flips. It can be immediately, in between the 3 parts, or before you call time.
For parts 2 and 3, you must run east and on the way back, scale both walls, with bumper.
Score is time in seconds - total reps.
Post teammate and score to comments/Logwod.
On the way to Chicago, Lauren, Jenn, and Paula found some time to play.
More... »
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Thursday 120517
» CrossFit OmahaWOD
Rest Day
Reminder, tomorrow is Warrior Dash Friday. Come prepared for a crack of the whip.
No matter the outcome, we plan on making a name for ourselves this weekend. We've prepared the right way this year and we are so capable of destrominating. Thank you all so much for your support. We've done our homework and now we must turn it in.
Individual Male: Kyle Kasperbauer
Individual Females: Stacie Tovar and Libby DiBiase
TeamCFO: Jon Pingel, Dustin Tovar, Ricky Frausto, Megan McNamara, Rebecca Oberle, Addi Kahrs (and Shelley Buchholz)
Philippians 4:13 - There is nothing I cannot do in the One who strengthens me!
Follow along on Twitter at: @WomenofCFO and @CFGNorCenRegion
Visit [games.crossfit.com] for up to date results.
More... »
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Wednesday 120516
» CrossFit OmahaWOD
Skill/Strength
Pause Squat 5-5-5 reps (sets across +/- 10#)
Warm-up w/ x5, x3, x2. You have the choice of either going with a front squat or high bar back squat for this lift. Either way, pause for a three count at the bottom most part of the movement. Use a 3.5 minute clock. Compare to 120111.
Conditioning
Five rounds for time of:
Dead-lift, 274#/187#
10 Burpees
Bars may not be dropped from the top or that rep WILL NOT COUNT. Also, if you do not legitimately leave the ground for your burpees, you will also be no repped. Compare to 110107.
Post all results to comments/Logwod.
Now, this is one hell of a set up for an Olympic pull. We are not dead-lifting but rather setting ourselves up for a precise second pull or double knee bend. Ninety percent of the movement is a proper set up. If this doesn't make sense to you, no problem. Just try to look like this before you begin your clean or snatch reps.
BTW, you guys meet Hannah Sacco yet? Oh man, you'll want to. I like this person. She's got a sweet smile and is a go getter. I've told her already that if she sticks with it, she'll be a great Olympic lifter. Just look at that set up.
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Tuesday 120515
» CrossFit OmahaWOD
AMRAP in 20 minutes of:
12 Box Jumps, 24"/20"
9 Wall Balls, 20#/14#
6 Pull ups
1 Double Under
12 Box Jumps
9 Wall Balls
6 Pull ups
2 Double Unders
12 Box Jumps
9 Wall Balls
6 Pull ups
3 Double Unders
12 Box Jumps
9 Wall Balls
6 Pull ups
4 Double Unders
12 Box Jumps
9 Wall Balls
6 Pull ups
5 Double Unders
And so on, increasing double unders by 1 rep each time you make it through the 12-9-6 triplet until the 20 minutes is up. To which number of double under reps can you make it?
Post highest number of double unders reached (not how many total double unders) to comments/Logwod.
Our secret weapon for the North Central Regional this weekend. I think there will be two of them. Who's excited?
More... »
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Monday 120514
» CrossFit OmahaWOD
Skill/Strength
Power Cleans - 176#/121#
Complete as many reps as possible in 10 seconds, rest for 50 seconds for 5 rounds. You may not touch and go. You must drop from the top each rep (please control your bar all the way down). Scale loads if you must but stay relatively heavy. The lightest should be 132#/87# (unless newer to program).
Conditioning
Three rounds for time of:
Run 400 meters
21 Kettlebell Swings, 1.5/1 pood
12 Perfect Push ups
Post all results to comments/Logwod.
Thank you so much to the Paleo Baking Co. (Hannah Bretz) for baking this awesome cake for our 5 year anniversary. Yes, CFO has been around that long. Not only are we Omaha's original CrossFit gym, we are a second to none community.
Thanks also to everyone one of you that made it out to our watch party and to Varsity Sports Cafe for kindly hosting our group. Very courteous and prompt service.
More... »
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Saturday 120512
» CrossFit OmahaWOD
All Classes This Morning Will Be Open Gym and there is also Pilates at 8am.
My goal is to help each and every one of you at the movement of your choice. Let's #getafterit.
Also, be sure to get your butts over to Varsity Sports Cafe in Dundee for our CFGCentralEast Regional watch party. It starts at 11am and CFO member Miss Hannah Bretz will be bringing some tasty paleo treats via her awesome new company, Paleo Baking Co.
Don't miss out. Any last takers should email Jenn Grass at crossfitomahaevents@gmail.com.
Mac, oh Mac, whatever are you doing? Ha.
How many people know or have met Mac Gills? This guy's got a sweet sense of humor and is making some moves in the gym. He's getting better at so many things so very fast. Look for him to make a dent come the Open next year.
It's good to know you Mr. Gills.
More... »
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Friday 120511
» CrossFit OmahaWOD
Skill/Strength
Ring Row Drill
In small groups to a set of rings, practice this movement starting out at 8 reps, then when you come up in the rotation again, do 7 reps, followed by 6 reps, and so on until you reach 1 rep.
Follow the drill exactly as seen in the video if you plan on using a false grip. If you would like to forgo the false grip in lieu of a regular grip, you will keep most everything the same except you will lead with the hips before doing a super fast sit up in order to allow the transition to occur. In either movement, you must keep the legs fully extended and only the HEEL of the foot touching the ground at all times in order for the drill to be effective (no standing up).
Conditioning
For time:
Run 800 meters
25 Pistol w/ Roll, alternating
15 Hang Cleans, 225#/136#
For the pistols, the prescribed method will be two feet during the descent, one foot during the ascent (watch vid for demo). Scaled weights are 198#/121#, 176#/109#, 154#/99#, 132#/77#. Cut-off is 12 minutes.
Post all results to comments/Logwod.
More... »
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Thursday 120510
» CrossFit OmahaWOD
Rest Day
There will be Pilates at the 4:30 time slot. Sign up on MindBody if you plan on attending. Also, feel free to attend the 5:30 or 6:30 classes in addition to the Pilates class.
A great pic of Jess Blake doing split squats yesterday. I really enjoy seeing this lady around the gym. She's a hard worker, has come a long ways since first starting, and just makes 9am class that much better with her presence. Thanks for allowing us to be your coaches, Jess.
______________________________________
If you want to stay up to date on all things happening with your community and have a Facebook account, make sure you find the gym and like us. There are many cool things we've been doing lately and we spill the beans there first. Check us out on Twitter too at @CrossFitOmaha and @WomenofCFO
Last but not least, I may have some really cool news concerning MindBody later today so stay tuned to Facebook and Twitter for that info. I'll release here too on Friday's post.
More... »
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Wednesday 120509
» CrossFit OmahaWOD
Skill/Strength
Bulgarian Split Squats (front rack position)
After a thorough warm-up including both empty barbell and weighted sets, perform 4 working sets of 6 reps each leg, sets across. You have about a 10# window upon which you can move up but anything higher than that and it becomes your first set and you must complete 3 more sets with that new weight. Four minute clock. Compare to 120125.
Conditioning
As many reps/rounds as possible in 6 minutes of:
Run 100 meters
8 Single Arm DB Thrusters, 50#/35#
Rest 2 minutes.
As many reps/rounds as possible in 6 minutes of:
25 Double Unders
12M/8F Hand Release Push ups
Rest 2 minutes.
As many reps/rounds as possible in 6 minutes of:
15 Air Squats
8M/4F Pull ups
For single arm db thrusters, run, do all 8 with one arm, run, do all 8 with other arm, and so on.
Post all results to comments/Logwod.
The Dos Equis & Double Under crew. What a fun night? For those that were there, what will you remember most?
More... »
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Tuesday 120508
» CrossFit OmahaWOD
For fastest total time:
Row 400 meters
Rest 20 seconds
Row 300 meters
Rest 15 seconds
Row 200 meters
Rest 10 seconds
Row 100 meters
Stay on the rower during your rest periods. Prescribed is 3:30M/3:45F minus the rest periods. If you choose to go prescribed and do not hit 3:30/3:45, you are assessed a penalty. The penalty is 1 burpee for every second over 3:30/3:45. Rest at least 5-7 minutes. Repeat once more.
Scale #1 - 3:40M/3:55F x 3 rows - penalty is 3 burpees for every second over
Scale #2 - 3:50M/4:05F x 4 rows - penalty is 5 burpees for every second over
Scale #3 - 4:00M/4:15F x 5 rows - penalty is 7 burpees for every second over
Pick your poison and rock it!
Post times to comments/Logwod.
The gym is ordering some custom strength wraps for the gym store. These little suckers are amazing. I have always used tape to support my wrists and keep them healthy but after seeing some lying around the gym this last week, I decided to try them out and I haven't used tape since. They're not even mine but I can't stop using them.
These four colors along with an all black version will be available within the next week and a half, I believe and they will all sport the CFO logo in place of where you see the Strength Wraps logo. You'll definitely want to get your hands on these.
Stay tuned as we add more items to the store such as CFO water bottles, tanks, socks, and much more.
More... »
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Monday 120507
» CrossFit OmahaWOD
Skill/Strength
Snatch (power or squat)
Spend 10 to 15 minutes working skill and getting feedback from coaches. The goal here is to stay relatively light. For some of you that may be empty barbell or very little weight while others may be comfortable with heavier weights. The goal is not to miss.
Conditioning
Every 75 seconds, complete 20 Double Unders and one snatch (squat or power) for as long as you are able. You have the full 1:15 to complete the double unders, get your snatch, and change your weight for the next set. If you miss a snatch, try again but once the 1:15 is up, you are done with the workout.
Start with a weight you are comfortable with and every set thereafter, increase. The goal is amass the most amount of sets possible as well as the highest weight possible. Person A may look like 45#/55#/65#/75#/85#/95#/105#/etc. whereas Person B may look like 132#/142#/154#/164#/176#/etc.
You must get the double unders in order to be able to attempt the snatch. Scale double unders by either taking reps down to 15 or 10 or substitute lateral jumps over parallettes.
Post all results to comments/Logwod.
Our Dos Equis and Double Under winning team of Egan, Danny, Jen, and Terra. Congrats guys.
More... »
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Saturday 120505
» CrossFit OmahaWOD
For time:
Row 500 meters
40 Air Squats
30 Ab Mat Sit ups
20 Push ups (hand-release)
10 Pull ups
Rest 2 minutes. Repeat once more.
Post time to comments.
What a great time it was last night. Thank you to everyone that came out. We really enjoyed your company.
More... »
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Friday 120504
» CrossFit OmahaWOD
Warrior Dash Training
In groups of 4 peeps, complete the following for time:
Run 800 meters carrying a 2 pood KB and a 44# bumper
200 Jumping Pull ups (bar no more than 4" below wrist)
Run 1 mile, at every corner (4) complete 10 burpees each
20 Team Tire Flips (just get it flipped)
Two team members lunge 100 meters (curb n back) while,
the other two team members run 400 meters.
The lunging members then run 400 meters while,
the other two take their turn at lunging 100 meters.
Time is called when everyone from your team is back inside the gym through the middle door.
For the carry, it is only 1 kettlebell and 1 blue bumper between the four of you. Share the work. You can have two members hold onto the kb, while one carries the bumper or any combination thereof. For the tire flips, two, three, or even four can flip it. Whatever is fastest.
Post time and team to comments.
How do you like our new Facebook cover photo? Pretty cool right?
_____________________________________
Reminder that there is only 1 evening class at 4:30 as we're hosting our first annual Dos Equis & Double Unders event from 6pm to 8:30pm. We'll take teams all the way up until game day so if your on the edge about it, we'll find you a team. I think we have two guys who are interested if they can find the women who'll team up with them.
You are more than welcome to hit up a CFO class and do the event as well. If you don't come, I'm sure there will be pics.
More... »
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Thursday 120503
» CrossFit OmahaWOD
Rest Day
Will be placing an order for these tanks maybe tomorrow. There should be enough to go around for all @WomenofCFO in all sizes. They're a little longer in length, have a nice feel and wear to them, and the design is way cool too.
Check out the little CFO on the back too. Branding, baby! Let'em know where you play with your bells.
Like them?
More... »
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Wednesday 120502
» CrossFit OmahaWOD
Skill/Strength
Overhead Squat 5-5-5 reps
After a thorough warm-up, complete 5 reps of an overhead squat for 3 sets, increasing in weight each time. Do these on a 3 minute clock. Compare to 111214.
Conditioning
Handstand Holds
Hold a handstand for 10 seconds, rest for 10 seconds, hold a handstand for 20 seconds, rest for 20 seconds, hold a handstand for 30 seconds, rest for 30 seconds, and so on, adding 10 seconds each time, until you can no longer manage to hold an unbroken handstand for the required time.
Last person (hand)standing, wins.
Post all results to comments/Logwod.
Click picture to enlarge
Here is your First Annual CFO Cinco De Mayo: Dos Equis & Double Unders WOD.
If there are anymore interested, we'll take teams all the way up until gameday. We're sitting at 14 right now.
Thoughts? Questions?
More... »
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Tuesday 120501
» CrossFit OmahaWOD
For time:
50 Wall Balls, 20#/14#
25 Kettlebell Swings, 1.5/1 pood
5 Muscle ups
40 Wall Balls, 20#/14#
20 Kettlebell Swings, 1.5/1 pood
4 Muscle ups
30 Wall Balls, 20#/14#
15 Kettlebell Swings, 1.5/1 pood
3 Muscle ups
20 Wall Balls, 20#/14#
10 Kettlebell Swings, 1.5/1 pood
2 Muscle ups
10 Wall Balls, 20#/14#
5 Kettlebell Swings, 1.5/1 pood
1 Muscle up
If you do not have muscle ups, you will replace with 15 c2b pull ups/15 push ups, 12 c2b pull ups/12 push ups, 9 c2b pull ups/9 push ups, 6 c2b pull ups/6 push ups, and 3 c2b pull ups/3 push ups. Cut-off is 20 minutes. For those that can, try scaling up to 2/1.5 pood.
Post time to comments/Logwod.
Our very own Jon Pingel. A very good piece created by Westside TV. Thoughts?
More... »
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Monday 120430
» CrossFit OmahaWOD
Skill/Strength
Hang Clean (squat or power) - 3x3
After a thorough warm-up, complete 3 sets of 3 reps on a 2 minute clock. Increase weight each set.
Conditioning
AMRAP in 3 minutes of:
12 Double Unders
8 Pistols, alternating
3 Hang Cleans, 203#/143#
Rest 1 minute. Repeat cycle 5 times.
The hang cleans can be squat or power but all three reps must be done consecutive or they do not count. If you cannot use the rx'd weights, the scaled weights are: 176#/121#, 154#/99#, 132#/77#
Post total rounds completed to comments/Logwod.
Terra Moyers enjoys 400 meters of walking lunges. Did you? How long until you were right again?
More... »
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Friday 120427
» CrossFit OmahaWOD
As a reminder, Warrior Dash training will be scheduled every other Friday!
Skill/Strength
Ring Push ups (feet elevated)
Sets must be unbroken. You can rest at the top or at the bottom but in order for reps to count, you must stay on the rings until the 30 is up. More directions in comments.
Conditioning
In teams of at least 3, complete the following for time:
Five rounds of:
50 Single Arm DB Snatches, 50#/40#
50 Pull ups
Rest 90 seconds
One round of:
350 Pulls on the Rower
More directions in comments.
Post total push up reps and cond. time to comments/Logwod.
When you're in the gym tomorrow, check out the set up and the new items we just received. If you'd like to purchase anything, we are using the honor system because we trust everyone of you.
There is a sign in sheet between the clothes racks where you enter your name, the abbreviation of what you are purchasing, and how many. At the end of every week, we will go in and charge accounts. Abbreviations are listed for you.
Enjoy!
More... »
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Thursday 120426
» CrossFit OmahaWOD
Rest Day
How's everyone feeling after the last three days? Reminder that there is Pilates available at 4:30pm tomorrow for anyone that requires active recovery.
Check out Danielle prepare for a thruster. Can you believe this pic was taken on June 15th, 2009?
In April, the gym celebrated it's 5th year as an affiliate of CrossFit and in August, we will celebrate being in this building for 4 years.
Joe, Chris, and I moved the business to its current location and Joe and I quit our full time jobs at the height of our nation's economic downturn. At a time when small businesses were struggling, we, with trepidation, raised prices. Our goal has always been to provide the best service possible and to believe that we were/are worth every penny. That philosophy has driven both he and I to be better than yesterday.
We have worked hard and have had many missteps along the way. Some for the better and some we would rather soon forget. In the end, Joe and I have grown up so much yet have so much more to learn. We have tried to provide the foundation for a strong and close knit community to develop organically. We are very proud to be a part of every one of your lives.
Thank you for the opportunity.
More... »
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Wednesday 120425
» CrossFit OmahaWOD
Skill/Strength
Strict Toes 2 Bar x 5-10 x 4 sets
Focus on completely momentum-devoid toes 2 bar. Try for increasing body awareness and correct activation of the right musculature in the correct order. If you cannot achieve strict toes 2 bar, try for knees to elbows. If you need to keep, do so, but see if you can't control the negative. Do these on a 3 minute clock.
Conditioning
400 Meter Walking Lunge
I'd wear something to cover up those knees. It can get a little sketchy out there.
Post time and number of steps to comments/Logwod.
Compare to 110504.
If you got tight heel cords and I know you do.... I'm talking to all you runners? This is a another great mob to address that issue. You have trouble squatting? Can't keep those heels down or your butt has to go so far back your torso might as well be horizontal? This is for you. Try it out and see what happens.
Test/Retest: Feet together Squat (ass to ankle)
More... »
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Tuesday 120424
» CrossFit OmahaWOD
Four rounds, each for time, of:
50 Double Unders
15 Wall Balls, 20#/14#
Hold Chin Above Bar, 30 seconds
10 Kipping Handstand Push ups
Rest 90 seconds
Chin above bar does not have to be unbroken but only cumulative. If you cannot see the clock, counting out 1-1000, 2-1000, etc. will suffice. Chin or bottom of chin cannot touch bar at any time. If you cannot hold your chin above the bar, substitute 5-10 slow, controlled negatives. If you do not have double unders, substitute lateral jumps over an obstacle.
Post times from each interval to comments/Logwod.
An event you might be interested in showing your support for is the U2CanRun.org supported 5K Buddy Run. This race/run/walk is put on to help support the Down Syndrome Alliance of Omaha. It will take place at Lake Zorinsky on June 2. The first 200 to sign up get a free shirt.
Go Team CFO!!!!!!
Learn more and register for the race HERE.
More... »
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Monday 120423
» CrossFit OmahaWOD
Skill/Strength
Thruster
These will be completed out of the rack. After a thorough warm-up, complete 7 singles on a 2 minute clock. Preferably, I would ask that you not 1RM but rather work up to a heavy single. Do not stay light either and work the technique.
Conditioning
Partner Workout
Three rounds for time of:
Run 400 meters
60 Burpees
Both run the 400 at the same time. After the run, one partner must hold, at the top of a dead-lift (no bent knees), 225#/143# in order for the other partner to complete any burpee reps. If the bar touches the ground for any reason, team members must switch. Bonus points for the least amount of switches.
If you can't use 225#/143#, the only available weights are 198#/131#, 176#/121#, or 154#/99#. Take reps down as opposed to going lower than 154#/99#.
Post results to comments/Logwod.
More... »
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Saturday 120421
» CrossFit OmahaWOD
In this workout, you move form each of five stations after a minute. This is a five minute round from which a one minute break is allowed before repeating. Do this for three rounds.
The stations are:
Stones Over a Hurdle, 93#/73#
Pulls on a Rower (chest to past toes)
DB Push Press, 40#/30#
Box Jumps, 20 inch box
Wall Balls, 20#/14#
The clock does not reset or stop between exercises.
Post total reps to comments/Logwod.
Tony, Isabel, Courtney, JennG, Stacie, Crystal, and of course Damian were the last of the large crowd that showed up for the Stink n Drink. We love our community.
Get ready for Dos Equis and Double Unders and many other events we have planned for the summer. CFO is making moves.
More... »
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Friday 120420
» CrossFit OmahaWOD
Warrior Dash Training
It is encouraged that you team up with some friends in class and work together. Wait for each other and push each other. This is not required but makes the event more enjoyable.
Start inside the gym with 20 pull ups (chest 2 bar for guys), run to 90th and take a right. Follow 90th to J where you will stop and do 40 air squats (all members of your team must finish before taking off again). Finish running along 90th until you reach F street. Here you will complete 30 no push up burpees. Finish running along F street until you reach 87th. Here you will once again do 40 air squats. Take 87th south until you reach J street again and complete 30 push ups (hand release for guys). Finish along 88th until you reach our street (K) and do one final set of 40 air squats.
As you run back towards our building, you will see two walls, one to the right of the paint building and one to the right of Agosta Training Center. Scale both of these at the tallest height. You will then run up our driveway to the back of our building and parking lot and scale the rocks followed by the retaining wall that is behind the electrical union property. From here, return to the gym for time.
Post time and team members to comments/Logwod.
Link to route on www.runningmap.com
Click on pic to enlarge.
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Reminder: Stink and Drink after 5:30 class. Be there or be square.
More... »
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Thursday 120419
» CrossFit OmahaWOD
Rest Day
On Friday, we will be doing a workout that will help with preparing for the Warrior Dash. We're hoping for a big turn out for all classes as this should be fun. You can choose to do the workout on your own or you can pair up with some friends within your class and get it done together (means nothing more than sticking together and finishing together).
The workout will include lots of running, push ups, air squats, maybe some more burpees, scaling some walls, and stuff like that. You won't want to miss.
In addition, (look for email from Jenn Grass) we're doing a Stink n Drink at Don & Millie's on 108th and Center at 7pm after the 5:30pm class. I will tell you, besides the awesome price of .99, I think they have, potentially, the best margaritas in town. They also have 1.49 longnecks for the beer drinkers.
We invite and encourage max participation (whether drinking or not). The best thing about CFO is the community. It makes coming to CrossFit so much more enjoyable when you're around friends. Community events like this one is where it begins. We hope you can make it.
To remind you, their red, yellow, green plates match how much our red, yellow, green plates weigh as well as their use of a ladies' bar and kilogram change plates. The weight class? 58 kilos or 127.6 pounds. Now..... Watch and be inspired.
More... »
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Wednesday 120418
» CrossFit OmahaWOD
Skill/Strength
Front Squat
In ten minutes, find a 1RM. With the heaviest, successful weight lifted, after a 3 minute rest, take 90% and for 2 sets, on a 5 minute clock, complete max reps at that weight.
Post 1RM, 90%, and reps completed over both sets to comments/Logwod.
One of our favorite pics of Jen Shannon. A tremendous person with a lot of heart and compassion. Props to this woman. Definitely a @WomenofCFO.
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Tuesday 120417
» CrossFit OmahaWOD
AMRAP in 20 minutes of:
100 Kettlebell Swings, 1.5/1 pood
75 Burpees
50 Single Arm Overhead KB Walking Lunges, 1.5/1 pood
25 Muscle ups
If you do not have muscle ups, scale with pull ups, straight bar dips, push ups, ring rows, etc. This is an amrap, if you finish the muscle ups and there is time left, start back at the top.
Post time to comments/Logwod.
The stage for the 2012 United States Wrestling Olympic Team Trials being held in Iowa City, Iowa this weekend. The best of the best the US has to offer. If you had the opportunity to compete for your country in any sport, which sport would you choose and why?
Post answers to comments.
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Monday 120416
» CrossFit OmahaWOD
Skill/Strength
Dead-lift
Every minute on the minute for 10 minutes, complete 3 dead-lifts at 83-88%. These are no bounce dead-lifts. Start from a dead stop for every rep.
Conditioning
Three rounds, each for time of:
154#/109# Push Press, 10 reps
20 Box Jumps, 24" box
Sprint 100 meters
Rest 2 minutes.
Post results to comments/Logwod.
Workout like a kid. Play. It's about being healthy and fit but more importantly, you should be having fun. It's not work, it's recess.
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Saturday 120414
» CrossFit OmahaWOD
Open Gym - All Classes
If you want to get into an earlier class, sign up now and I'll let up to about 15/16 people in each class. Tomorrow, for the 10:10 class, I will be closing shop right at 10:50 as my little one has a soccer game and I've missed his first two. Thanks for understanding.
Post results to comments.
It begins tonight. We have some of the most talented and wonderful women in all of CrossFit and what better way to pay them homage then with their own Twitter account. I am not in charge of this account but I certainly will be following it. If you are on Twitter, you'll want to follow @WomenofCFO.
Also, a big, huge shout out to two really great people. Laura Feyerherm and Carol Smolsky both got their first strict pull ups today. This is a milestone achievement for a lady and I'm ecstatic for them both. Congratulations.
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Friday 120413
» CrossFit OmahaWOD
Skill/Strength
Weighted Pull ups (sets across)
Find a 1RM within a time limit of 7 minutes. After a 2 minute rest, add the weight lifted to your body-weight and multiply by 83-85%. Remove your body-weight from that number and complete 3x5 on a 2 minute clock.
For example, if I weigh 160lbs. and end up pulling 100lbs., I would take 83-85% of 260 which would be about 216. After I remove my body-weight of 160, I'm left with 56. I would do 3x5 with at least 55lbs.
Conditioning
Partner Workout
Five rounds for time of:
Run 200 meters
15 DB Walking Lunges, 35#/25#
12 Burpees
9 Power Cleans, 115#/77#
Rest (as long as it takes your partner to do a round)
Post all results to comments/Logwod.
If you haven't already seen them on Facebook, I placed a real large order for these shirts. They shouldn't take long to arrive but I'll keep everyone in the know.
I ordered two colors, athletic gray and tri-indigo blue (similar to pic), both with white print and on American Apparel tri-blends.
Like I said, we'll have plenty of sizes and then some so hopefully everyone that wants one (or two), will get one.
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Thursday 120412
» CrossFit OmahaWOD
Rest Day
Reminder, Pilates at 5:30 instead of open gym.
My favorite gal, Angie. Big props to this lady. She signed up for and completed every workout of the Open. She just recently got her first 20" box jump. She just continues to impress and inspire. She brings a light to the gym every time she steps foot inside.
Joe and I are very appreciative to have the opportunity to work with this wonderful lady. Keep it up Ang.
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Wednesday 120411
» CrossFit OmahaWOD
Skill/Strength
Back Squat - 3x5 (sets across)
It's been a while since we last did this. In fact, you'll have to go all the way back to 110524. If you've kept up, you'll know to go 5 pounds up from last time. If not, somewhere around 80-85% should suffice. Stay with the same weight for all sets. Complete on a 2.5 minute clock.
Conditioning
As many reps as possible in 10 minutes of:
3 Kettlebell Swings, 1.5/1 pood
3 Push ups
6 Kettlebell Swings
6 Push ups
9 Kettlebell Swings
9 Push ups
30 Double Unders
12 Kettlebell Swings
12 Push ups
15 Kettlebell Swings
15 Push ups
18 Kettlebell Swings
18 Push ups
30 Double Unders
21 Kettlebell Swings
21 Push ups
24 Kettlebell Swings
24 Push ups
27 Kettlebell Swings
27 Push ups
30 Double Unders
And so on, adding 3 reps to each round and completing 30 double unders after every third round until time runs out.
Post results to comments/Logwod.
We have a member of the gym by the name of Sean Fuller. Sean has been around for a little bit and I didn't know if most of you knew that he co-owns Just Good Meat, right up the street from the gym on 84th.
Now, he doesn't quite carry the full line of grass fed meat products but he does have a little and even some free range chicken but besides this, he has a great variety of meat available that is of top notch quality. In fact, the Omaha World Herald recently did a story on them in the midst of this pink slime dilemma. Read it HERE.
Sean has always given members of CFO a 10% discount off his already amazing prices and we just wanted to make sure all of you knew that. Stop in sometime and say hi to him or his business partner Jason and pick up some meat while your there.
Try the smoked salmon too. It is unbelievable......
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Tuesday 120410
» CrossFit OmahaWOD
As many reps as possible in 5 minutes of:
3 Box Jumps
3 Air Squat
6 Box Jumps
6 Air Squats
9 Box Jumps
9 Air Squats
Run 100 meters
12 Box Jumps
12 Air Squats
15 Box Jumps
15 Air Squats
18 Box Jumps
18 Air Squats
Run 100 meters
21 Box Jumps
21 Air Squats
24 Box Jumps
24 Air Squats
27 Box Jumps
27 Air Squats
Run 100 meter
And so on, adding three reps to each round and a 100 meter run after every third set until time runs out. For us, 100 meters is to the curb and back.
Post total reps completed to comments/Logwod.
A very cool picture of Marie as she attempts to shoulder the 73# stone. She was successful too.
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Monday 120409
» CrossFit OmahaWOD
Skill/Strength
Full Snatch - Touch & Go
After a thorough warm-up and instruction, complete 3 sets of 5 reps of a full squat snatch where each rep is touch and go. Keep the weight constant across all sets except for a maybe a 10 pound difference between set 1 and 3. Complete on a 1:40 clock.
Conditioning
For time:
Run 400 meters
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Six rounds of:
15 Pull ups
Handstand Walks 15 steps
----------
Run 400 meters
The pull ups are chest 2 bar for guys but only chin above for ladies. Men cannot perform butterfly pull ups but are allowed for ladies. Scale handstand walks walking laterally back and forth across a line against a wall and/or handstand holds against a wall.
Post all results to comments/Logwod.
Please welcome Carrie Adams to the gang. She will be joining the community as a member and as our new Pilates instructor. We are excited to have Carrie help us improve our game even further.
She will be running her first class this Thursday at 5:30pm in place of that time slot's regular open gym. From that point on we will try to rotate between rest day time slots and even look at Saturday mornings and Sundays as well.
Read a little more about Carrie HERE.
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Saturday 120407
» CrossFit Omaha -
Friday 120406
» CrossFit OmahaWOD
Skill/Strength
Press
After a short warm-up of 3 reps followed by 2 reps, you have four attempts to find a heavy single for the day. After this 4th set, you will take 85% of the heaviest weight successfully lifted overhead and perform two sets of 5 reps followed by a third set of max reps.
For the first part of the workout (the 4 single attempts), you have exactly 7 minutes. After that, the sets will be completed on a 2 minute clock.
Conditioning
You have 90 seconds to run 200 meters and with whatever time is left, perform
AMRAP Toes 2 Bar
Rest 30 seconds. Repeat for 3 cycles.
Rest 2 minutes
You have 90 seconds to complete 30 KB Swings (1.5/1 pood) and with whatever time is left, perform
AMRAP Wall Balls, 20#/14#
Rest 30 seconds. Repeat for 3 cycles.
Post all results to comments/Logwod.
An sweet pic of Hira, Shelley, Allison, and Abby. They pick things up and put them down.
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Thursday 120405
» CrossFit OmahaWOD
Rest Day
Everyone needs to try this today. Spend 2-3 minutes each side and test/retest with a deep squat. The focus should be on contracting the glutes the whole time the band is pulling the hip capsule up and the plate pushing the knee down. Use the free foot to anchor the foot that is connected to the hip you're mobilizing.
This looks like a nasty one. Give it a try and let me know what you think.
_________________________________
For those of you that haven't heard....
Jon Day has decided to pursue other CrossFit business opportunities in Omaha. Jon is a great trainer and an even better person. His departure is difficult, but is a somewhat predictable part of the growing popularity of CrossFit globally, nationally, and locally.
Our commitment at CFO is the same: to be the best CrossFit affiliate in the world by improving quality of life through improving human movement and building community. It was a pleasure to watch Jon grow from CFO client, to understudy, to team competitor, and CFO trainer. He will be missed.
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Wednesday 120404
» CrossFit OmahaIt's been quite a couple of days the last two days and we'd like Wednesday to be a bit of a change of pace and somewhat of a recovery day even though Thursday is right around the corner. With that being said, let's see how many people we can get in the gym tomorrow. Let's fill up all the classes! At the end of the day, I'll post which class had the most people. Which time slot will win?
WOD
Skill/Strength
Strongman Day (30-40 minutes)
We'll break up into groups and play around with (teach) tire flips, farmer's walks, and........ wait for it...... STONES. Yes, we'll bring out the stones and teach some technique.
Conditioning
"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit ups
Post results to comments/Logwod.
Compare to 110622.
Got a craving for pancakes? These I'll allow...
Recipe (depending on how many you want to make):
2-4 bananas
1-2 eggs
1-2 heaping spoonfuls of almond butter
Some coconut oil for the pan/griddle
Mix all ingredients in food processor and pour and brown in a pan/griddle greased with the coconut oil just as you would regular pancakes. Don't ruin by adding high sugared syrup. Add fruit and/or butter as a topping or even include a scoop or two of Progenex or your favorite protein powder to the recipe for a nice all around meal. Enjoy.
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Tuesday 120403
» CrossFit Omaha -
Monday 120402
» CrossFit OmahaWOD
Skill/Strength
Touch & Go Power Cleans
Every 90 seconds for 5 sets, perform 10 touch and go power cleans. These are consecutive reps where you try and move with the cleanest technique as fast as you can. It would be ideal to utilize one load for all 5 sets, give or take 5-10 pounds. (Please don't forget to wear your long socks. Thanks.)
Conditioning
Two rounds for time of:
50 DB Push Press, 50#/35#
15 Box Jumps, 24"+ 2 Reds/1 Green
During a round, if the db's have to be set down for any reason before completing all 50 reps, you must immediately complete 5 burpees. You can rest the db's on the shoulders but no where else without a penalty. (from CrossFit Football)
Post all results to comments/Logwod.
Mental prep. What's your process before a workout starts? Are you nervous, scared, determined?
Post to comments what goes through your mind before any workout or maybe even a competition workout.
By the way, great pic of Dave LeClaire. One of the best guys I've ever met. (photo by Chris Baldwin)
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Saturday 120331
» CrossFit OmahaWOD
Four rounds for time of:
30 Sit ups
Walking Lunges, 30 steps
Post time to comments/Logwod.
(photo by Chris Baldwin)
My boy Josh Zimmering is in Waco this weekend partaking in the Tough Mudder. The furthest distance event he's ever competed in is a 5K and now he has THIS in front of him.... Maybe TeamCFO should hit one of these before the games?
Good luck Josh. We'll be rooting for ya.
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Friday 120330
» CrossFit OmahaWOD
For time:
Run 200 meters
10 Plate Slams, 55#/44# plate
Run 200 meters
20 Toes 2 Bar
Run 200 meters
30 Kettlebell Swings, 1.5/1 pood (unbroken)
Run 200 meters
40 Push ups
Run 200 meters
50 Air Squats
Run 200 meters
40 Pull ups
Run 200 meters
30 Double Unders (unbroken)
Run 200 meters
20 Kipping Handstand Push ups
Run 200 meters
10 Box Jumps, 24" box + 2 red bumpers
Run 200 meters
In order to get through the 30's, they must be unbroken. If you break up the swings or double unders, you must start over at 1 until you get them unbroken. The plate slam is similar to a ball slam only you don't bounce it off the floor. You put it there and pick it back up. Handstand push ups must be kipped (no strict).
Scale as necessary. Cut-off is when everyone gets done. Because of this, if you finish and there are others working out, I better see you motivating. Community is important to this gym, it better be important to you!
Post time to comments/Logwod.
We would like to send a huge shout out to two people. Both Hira Ahmad and Karen Wattier got their very first handstand push ups this week. This is a tremendous achievement and we're very proud of them. Empowering to say the least. Congratulations ladies.
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Thursday 120329
» CrossFit OmahaWOD
Rest Day
An example of a proper warm-up from Brian McKenzie of CrossFit Endurance. Remember, mobility work is not a warm-up. It might be a component of warming up but it, by itself, is not.
As I've said many times, a proper warm-up involves you being sweaty before you start the workout and not because of the workout. Your performance will thank you (as well as your soft tissues).
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Wednesday 120328
» CrossFit OmahaWOD
Skill/Strength
Pistols - Every Minute on the Minute
Perform between 2-5 reps each leg every minute on the minute for 10 minutes. The use of weightlifting shoes are allowed but considered scaling. Use less reps and closer to the real movement rather than more reps and a heavily scaled movement.
Conditioning
10 rounds for time of:
8 Wall Balls
8 Pull ups
The goal is unbroken throughout. Guys use a 20# ball and ladies a 14# ball but both must hit the wall above the top red line for the rep to count. Again, shoot for unbroken. If this means 6 or even 4 reps of each movement or a lower target, so be it.
Post results to comments/Logwod.
Back by popular demand.....
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Tuesday 120327
» CrossFit OmahaWOD
Benchmark Board Workout
"Diane"
21-15-9 reps of:
225/155 pound Deadlift
Handstand Push ups
To have a chance at the board, hspu cannot be kipped. Otherwise, kipping is allowed as a scale. If you choose to use an ab mat, you must place a green bumper to each side. Little to no bounce for deadlifts.
Post time to comments/Logwod.
Compare to 100803.
A badass pic of Brian (BC) Christiansen doing chest 2 bar pull ups. (photo by Chris Baldwin)
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Monday 120326
» CrossFit OmahaWOD
Skill/Strength
Snatch Balance
Work up to a heavy single. You have 15 minutes or 8 sets, whichever comes first. This does not have to be a 1RM and in fact, there should be no misses. Upon 2 misses, the workout, for you, is done. Pressing snatch balances will not be counted.
Conditioning
As many reps as possible in 75 seconds of:
15 Double Unders
8 Burpees
Rest 2 minutes. Repeat for 7 cycles.
Post all results to comments/Logwod.
Now this is full range of motion. When it looks as though you could be hanging from the bar when you're actually holding it overhead, you can't get any better than that.
And you can't get any better than Shane Thomas. A teacher of young minds, a family man, maybe in the running for most improved in the gym over the last year. I'm glad this guy represents CFO. (photo by Chris Baldwin)
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Saturday 120324
» CrossFit OmahaWOD
Reebok/CrossFit Games Open 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest 2 Bar Pull ups
6 Barbell Thrusters
6 Chest 2 Bar Pull ups
9 Barbell Thrusters
9 Chest 2 Bar Pull ups
12 Barbell Thrusters
12 Chest 2 Bar Pull ups
15 Barbell Thrusters
15 Chest 2 Bar Pull ups
18 Barbell Thrusters
18 Chest 2 Bar Pull ups
21 Barbell Thrusters
21 Chest 2 Bar Pull ups
This is a timed workout. If you complete the round of 21, go on to 24. If you complete the round of 24, go on to 27, etc.
Post total reps completed to comments/Logwod.
Mike Wesack, was admitted for emergency tonsillectomy Friday afternoon and is out and recovering. If you can, please send prayers his way. What a great guy and a even better friend. We know you'll be back at it in no time. Much love brother.
___________________________________
A couple of things. First, we're inviting everyone to the gym tomorrow morning, even if you've already done the final Open workout. We'll have some adult beverages on hand and even invite you to bring your own as we'd like you to join us in celebrating an awesome 5 weeks of competing and growing. There were many PR's and were proud they were accomplished in our very own gym. Please be there.
Second, the Sherven's, Corey and Keva, are having a housewarming party and would like you to come. They've posted the particulars up in the gym. If you have the time, let's show them a cool CFO time. They're providing the meat and a keg and only ask that you bring a side dish, a lawn chair, and maybe BYOB if you'd prefer. All are welcome.
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Friday 120323
» CrossFit OmahaWOD
Skill/Strength
Straight Bar Dips - Max Reps x 3
Complete on a 5 minute clock.
Conditioning
Prep for 12.5
A. Thrusters (all unbroken if possible)
20 reps @ Empty Bar
Rest 45 seconds
15 reps @ 74#/53#
Rest 45 seconds
5 reps @ 100#/65#
Rest 1 minute
3 reps @ 110#/77#
Rest 15 seconds
6 reps @ 110#/77#
Rest 30 seconds
9 reps @ 110#/77#
B. Chest 2 Bar Pull ups
Practice, learn technique. Coaches will provide instruction to help you do your best on Saturday. If you're not doing 12.5 on Saturday, try your hand at 1200 meter run, 1000 meter row, 1200 meter run, 100 double unders.
Post all results to comments/Logwod.
Some prep ideas for thrusters and pull ups. Give'em a go.
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Thursday 120322
» CrossFit OmahaWOD
Rest Day
A great post 12.4 shot of Mike Wesack. This is definitely how I felt after all those wall balls. But now it's the week after and we have 12.5 to deal with. What do you guys think of this one? A little anti-climatic but nevertheless, a good final test, wouldn't you agree?
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Wednesday 120321
» CrossFit OmahaWOD
Skill/Strength
Squat Clean Thruster - Find 1RM
Not including warm-up, you have up to 8 sets to find a 1RM on a 2 minute clock. The warm-up sets are x5, x3, x2. You get no more than 8 attempts, so make them count. A jerk lockout is not allowed.
Conditioning
Partner up with up to 4 people and take turns rowing, 250 meters, 500 meters, 750 meters, and 1000 meters, in that order. Post times from each of the 4 rows to comments.
Post results to comments/Logwod.
The small but mighty 9am class on Monday, the 19th, included Brandon, Ellen, and Tina. Awesome group.
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Tuesday 120320
» CrossFit OmahaWOD
Skill/Strength
Handstand Push ups - 3 sets of 3 minutes (1 minute rest)
Watch this video and put the instruction to use. Focus on hand distance from the wall, elbow/shoulder position, head placement on the ground, and driving head through the arms at lockout. Also practice the kip variation. There will be absolutely no hand beside the head/elbows flared positioning allowed.
Conditioning
In teams of 2, AMRAP in 20 minutes of:
10 Rope Climbs
40 Overhead Squats, 115#/77#
60 Toes 2 Bar
For rope climbs, everyone starts from feet and jumping too is allowed but everyone must get chin above rafter and climb all the way to the ground.
Post results to comments/Logwod.
You knew this one was going up. What a great shot. What a great person. What a great accomplishment. Congrats Jen.
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Monday 120319
» CrossFit OmahaWOD
Skill/Strength
Turkish Get ups
Start with light dumbbells or kettlebells but try and work your way up to a barbell and see if you can't add weight. The clock will be set to 15 minutes. Find a 1RM both with the left arm and the right arm.
Conditioning
Four rounds, each for time, of:
Run 400 meters
The second run begins at 4 minutes in, the third at 9 minutes in, and the fourth at 15 minutes in.
Post to comments/Logwod times from each run.
An incredible turnout and a whole bunch of fun. Thanks to everyone that made this event a blast. A congrats to Dustin, Pat Mohs, Stacie, and Shelley for bringing home the gold.
We have the next one in the works already. Stay tuned as we have a Cinco de Mayo competition lined up.
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Saturday 120317
» CrossFit OmahaWOD
Reebok/CrossFit Games Open Workout 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall Balls
90 Double Unders
30 Muscle-ups
Post total reps completed to comments/Logwod.
So we have our teams but we'll take more. If you wake up Sunday morning and decide you want to have a pint with us, we'll be hanging out at the gym doing some burpees at 1pm (no 12.4 make ups during this time, please).
The workout is.......
In teams of 4, complete the following for time:
200 Air Squats
400 Burpees
200 Air Squats
The first person completes 50 squats followed by the second person, third, etc.
After the squats are completed, the first person is then asked to chug one beer (1/2 a beer for ladies), a 1oz. shot inside 8oz. of favorite beverage (1/2oz. shot in 4oz), or 8 oz. of milk (4oz. for ladies) before then doing 25 burpees. This continues until all members have completed 100 burpees and have drank 4 beers (2 for ladies), 4oz. of liquor inside 32oz. of beverage (2oz. within 16oz.), or 32oz. milk (16oz. for ladies).
After all that, the last round of 50 air squats, per member, commences. First team to finish wins!
If you want in, show up. If you want to hang out, watch, and have a beer, show up. Either way, it's gonna be a doozy.
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Friday 120316
» CrossFit OmahaWOD
Skill/Strength
False Grip Pull ups (on straight bar) x 3-7 reps x 4 sets (3 minute clock)
Use this time to improve your false grip strength for muscle-ups. If you cannot perform a false grip pull up, focus your attention on traditional strict pull ups. If you do not have strict pull ups, practice a combination of both kipping pull ups and negatives.
Conditioning
Prep for 12.4
Two rounds for reps of:
Wall Balls, 1 minute
Rest 1 minute
Wall Balls, 45 seconds
Rest 45 seconds
Wall Balls, 30 seconds
Rest 45 seconds
Wall Balls, 15 seconds
Rest 15 seconds
Double Unders, 45 seconds
Rest 2 minutes
Use this conditioning to prep for 12.4. Focus on how many reps you can get in each time domain, how you feel, how your legs feel, how your shoulders feel, etc.
Post results to comments/Logwod.
More... »
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Thursday 120315
» CrossFit OmahaWOD
Rest Day
Last year's Beer and Burpees crew.
We have about 7 or so teams signed up so far but we still need a few extras to complete some teams. I'd say somewhere around 2 guys and 4 ladies would be cool. If you got some time and want to hang out, let me know and I'll assign you.
Remember, the winning teams get CFO logbooks and bragging rights for the year (pic in the plaque).
More... »
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Wednesday 120314
» CrossFit OmahaWOD
Skill/Strength
Cleans - 1RM (3 attempts)
You are allowed to use up to 53# for ladies and 88# for guys to warm up for the clean as much as you need. Once the workout begins, you will get one additional warm-up set of up to two reps at the load of your choice before then getting 3, and only 3, attempts at a 1 rep max clean (squat or power catch are both permitted).
Conditioning
You have 7.5 minutes to run 1200 meters as fast as you can. Whatever time is left, is rest. At the completion of the 7.5 minutes, you will then get 3 minutes to perform 50M/30F hand release push ups followed by AMRAP handstand push ups. All hspu will be done to an ab mat with hands to either green bumpers for the ladies or yellow bumpers for the guys. Palms must cover holes at all times.
This workout is scored both for fastest run and most hspu reps. Strict handstand push ups count for 1.5 reps.
Post all results to comments/Logwod.
Saturday morning monsters.
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Tuesday 120313
» CrossFit OmahaWOD
Skill/Strength
Rope Climbs
You have 3 minutes to climb the rope as many times as possible. Get your chin above the rafter and then climb yourself down all the way to your feet. You may not jump or fall off at any point or the rep does not count. Scale as needed.
Conditioning
Two rounds for distance and reps of:
Row, 3 minutes
DB Thruster, 1 minute
Guys use 1.5 pood kettlebells whereas ladies use 50# dumbbells. This workout will be scored both by total meters rowed and max reps on the db thruster. Guys using kettlebells must show lockout and complete support for each rep to count.
Post total rope climbs, row distance, and thruster reps to comments/Logwod.
A very determined Andrew Jenzer does what he sets out to with 12.3.
I'm proud of this guy. He has limited mobility that keeps him from hitting the numbers he'd like to but I see him address his mobility everyday. He's dedicated to making positioning easier for himself. It's good to know you Jenzer.
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Monday 120312
» CrossFit OmahaWOD
Skill/Strength
1A. Snatch Ladder
You must successfully squat snatch or power snatch each bar prior to moving on to the next bar. You will have exactly 1 minute or 2 attempts, whichever comes first, to lift the bar. If you do not successfully lift the bar, this portion of the workout is over for you. If you do not make it past 120/68, jump back in line and give it another go.
Ladies Weights: 33/40/53/68/77/87/99/109/121/131/143
Men's Weights: 75/98/110/120/132/142/154/164/176/186/198
2A. Chest 2 Bar Pull ups
Following a 30 second on/90 second off time interval, perform as many chest 2 bar pull ups as possible for 3 sets. The pull ups are not required to be consecutive but more kudos to those that try.
Post snatch weight, max pull ups each set, and max unbroken pull ups each set to comments/Logwod.
Two great coaches, two great seminars and right in your own backyard. It's not very often that we get the opportunity to host two very valuable people at the top of their game, in our gym, but that is exactly the case.
Kelly Starrett's CrossFit Mobility course is taking place on Saturday, September 22nd. There are only 55 spots available and both this and the Gymnastic's seminar are open to the public. They will go fast.
As for the Gymnastic's seminar, Coach Carl Paoli will be here on Saturday, April 28th. If you want to improve your push ups, pull ups, toes 2 bar, handstand push ups, or any body-weight movement, you do not want to miss out on this course. It is in no way limited to just the top athletes. It's for everyone. I recommend and encourage your attendance.
More... »
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Saturday 120310
» CrossFit OmahaWOD
Reebok/CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps (24"M/20"F box)
12 Push Press (115#M/75#F)
9 Toes-to-Bar
Gym opens at or around 8-8:15.
Post score to comments/Logwod.
How badass of a pic is this? I can't tell you how much I enjoy having Adam as a part of this gym. He cracks me up, is a really good friend, and works hard to better himself. Get to know this guy. It's worth it.
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Friday 120309
» CrossFit OmahaWOD
Skill/Strength
Press (w/ Bands) 2-2-2-2-2-2-2 reps
Usually, when adding bands, the focus is on speed training but it is also an opportunity to shift the focus to mechanics and the importance of bar path (staying over the middle of the foot). You are allowed to increase weight each set, remain at a set weight for all sets, or any combination of both. These will be completed on a 2 minute clock.
Conditioning
Playing around with 12.3
Complete 4 rounds, each on a 45 second clock, of:
15 Box Jumps, 24"/20" box (step down)
Rest 1 minute (rest 2 minutes after the 4th round)
Complete 4 rounds, each on a 35 second clock, of:
12 Push Press, 115#/75# (or master's weight)
Rest 1:10 minutes (rest 2 minutes after the 4th round)
Complete 4 rounds, each on a 25 second clock, of:
9 Toes 2 Bar
Rest 1:20 minutes (rest 2 minutes after the 4th round)
On a 3.5 minute clock, perform the following:
15 Box Jumps, 24"/20" (step down)
12 Push Presses, 115#/75#
9 Toes 2 Bar
See how far you can get with differing paces for each movement. Try to find a pace you like. You should feel capable of holding that pace for a long time and never rushed. Put the favorite pace together for the last part of the workout. See if you can get 1.5, 2, or even 2.5 rounds at the pace you chose and decide if that's a pace you can hold for 18 minutes.
If you would like to skip the above conditioning, try for a nice 20 minute recovery session on the rower, staying above a 2 min per 500 pace.
Post all results to comments/Logwod.
A huge thanks to Jenn and everyone else that has helped with judging and cheering on. It's people like her that push us to reach deep inside and keep going when everything in our minds tell us to stop.
Thanks so much to all you competing, judging, and cheering these past few weeks. You guys are near and dear to CFO.
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Thursday 120308
» CrossFit OmahaWOD
Rest Day
A big shout out to Joe Leggett. Great attitude, does a really good honey badger voice, and works hard to overcome his mobility limitations. Just look at that set up for the snatch. Legit!
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Wednesday 120307
» CrossFit OmahaWOD
Skill/Strength
High Bar Back Squat 3-3-3-3-3 reps
After a thorough warm-up and on a 2.5 minute clock, find the heaviest weight you can high bar back squat for 3 reps within 5 sets.
Conditioning
Three rounds, each for max distance on the rower, of:
250 yard shuttle
10 pulls on the rower.
Rest is ratio of 3:1 (rest:work)
The goal of this workout is to sprint the distance of 19 mats, there and back, 5 times, followed immediately by jumping on the rower as fast as you can and getting in 10 pulls for max distance. All rowers must be kept to a damper setting of 4.
Post all results to comments/Logwod.
Who doesn't love these guys? Love how far they've both come. Love their dedication to health and well-being. Love their willingness to help out others in the gym. Great attitudes.
Thank you Greg (left) and thank you Wes for the opportunity. CFO appreciates you.
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Tuesday 120306
» CrossFit OmahaWOD
Aerobic Capacity
All at an 80-85% effort and with impeccable form, complete:
5 minutes:
12 Kettlebell Swings, 1.5/1 pood
15M/11F Hand Release Push ups
18 Double Unders
Rest 2 minutes
5 minutes of:
4M/2F Handstand Push ups
6 Toes 2 Bar
20 Box Jumps, (pogo style)
6 Toes 2 Bar
Rest 2 minutes
5 minutes of:
15 Wall Balls, 20#/14#
15 Sit ups
Rest 2 minutes
5 minutes of:
Run to curb and back x 2
15 Dead-lifts, 132#/92#
Handstands can be kipped (no ab-mat unless bumpers accompany). Scale hspu with 15 count holds. Box jumps must be pogo off the floor and off the box or reps do not count so scale if necessary. Do not upscale the weight.
Don't worry about keeping track of rounds, only move at a swift but sustainable pace. Focus on energy system development and not how many rounds you can achieve. This is not an AMRAP..... 80-85% effort is key!
Post only thoughts on how you felt about the workout to comments.
A big shout out to Stephen Wozab (upfront) and Chris Sanders. These two men have really stepped it up in their short time with us.
Stephen is currently in strength class and putting up big numbers while I've seen Chris really come along with his technique in class. Great to have you both at CFO.
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Monday 120305
» CrossFit OmahaWOD
Skill/Strength
Power Clean 2x3, 3x2
Warm-up as needed then build up in weight each set.
Conditioning
For time:
50 Pull ups (no butterfly)
35 Front Squats, body-weight (no rack)
Run 1 mile
If you can't use body-weight, use as close a percentage to body-weight as you can and post that percentage in your scoring.
Post all results to comments/Logwod.
Look at that smile. It's good to have you as a part of this community Angie.
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Saturday 120303
» CrossFit OmahaWOD
CrossFit Games 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (75#/45#)
30 Snatch (135#/75#)
30 Snatch (165#/100#)
Max Rep Snatch (210#/120#)
Post total reps completed to comments/Logwod.
This CrossFit stuff looks like fun. Count me in for the Open in 2030.
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Friday 120302
» CrossFit OmahaWOD
Skill/Strength
Floor Press 5-5-5 reps
Progressive sets on a 3.5 minute clock.
Conditioning
For reps:
5 minutes of running
Rest 60 seconds
4 minutes of Box Jumps, 20 inch box (step down only)
Rest 50 seconds
3 minutes of Squat Cleans, 176#/121#
Rest 40 seconds
2 minutes of Double Unders
Rest 30 seconds
1 minute of Burpees
For the running, what you start, you can finish but the rest time does not wait for you. Try to accumulate as many meters as possible choosing between any combination of 800s, 400s, and/or 200s. Stay on the heavier side for squat cleans and step ups are not allowed.
Post all results to comments/Logwod.
Haven't had a chance to give this guy a shout out but we really enjoy having Doug Anderson as a part of the community. A good friend of Dave Paladino, Doug has been steadily improving and has an unmatchable attitude. Welcome Doug.
Can't forget Shelley either. Can't wait to see her and everyone else compete this weekend.
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Thursday 120301
» CrossFit Omaha -
Wednesday 120229
» CrossFit OmahaWOD
Skill/Strength
Barbell In-Place Lunges x3ea-x3ea-x3ea-x3ea-x3ea reps
On a 3.5 minute clock and after some solid warm-up sets, try and find the heaviest weight you can lunge for 3 reps each leg.
Conditioning
Six rounds for time of:
16M/10F Unbroken Push ups (pause at top, not at bottom)
Ab Mat Sit ups
Here's how this workout goes. You pick the number of push ups (rx'd or a scaled #) and try to do each set unbroken. If you can't get a set unbroken, the set does not count and you have to start back at 1 (just for that set). For each push up, you have to hold at the top for a quick 2 count (similar to the way we've been doing air squats) in perfect push up form.
The sit ups come in as a rest between sets. You do as many or as little as it takes to get all six sets of push ups unbroken but you can't just sit there, you have to either be doing push ups or sit ups the whole time. How fast can you get them done in and will you have to make up any sets?
Post results to comments/Logwod.
Scotty takes a stab at 12.1 while Adam counts.
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Tuesday 120228
» CrossFit OmahaWOD
Five rounds for reps of:
115#/77# pound Thrusters, 20 seconds
2/1.5 pood Kettlebell Swings, 30 seconds
115#/77# pound Thrusters, 20 seconds
Rest 3.5 minutes
The clock does not stop between movements. Move as quickly as you can from one to the next in order to maximize reps. Scale weight so that reps are not broken up at any time during any of the 5 rounds.
Post reps from each movement from each round to comments/Logwod.
A big warm welcome to our good friends Dan and Megan Fletcher. A great addition to our second to none community.
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Monday 120227
» CrossFit OmahaWOD
Skill/Strength
Dead-lift 1x5
Take a look at the last time you completed this workout. If you were successful last time, go up 5 pounds, if not, try that weight again. This is one single set of 5 reps and doesn't necessarily need to be a max effort. Compare to 120104.
Conditioning
For quality (no clock will be set):
1 Weighted Strict Pull up
10 Box Jumps, 40 inch box
2 Weighted Strict Pull ups
9 Box Jumps
3 Weighted Strict Pull ups
8 Box Jumps
and so on until,
10 Weighted Strict Pull ups
1 Box Jumps
The box jump height is 3 red bumpers on a riser. For the pull ups, no kip is allowed and a dumbbell between the ankles is the only allowed method for holding. Weights are 25#/15#.
Post results to comments/Logwod.
5AM Baby!!!!!
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Saturday 120225
» CrossFit Omaha -
Friday 120224
» CrossFit OmahaWOD
Skill/Strength
Dips - 1RM
Attempt to find a weighted 1 rep max during a 12 minute time span. When the 12 minutes is up, the workout is done. No weighted warm-ups may occur until the clock starts. If you do not have weighted dips or maybe even dips at all, use this time practicing deep negatives.
Conditioning
5 rounds for time of:
5 Dead-lifts
3 Power Cleans
1 Hang Squat Clean
10 Toes 2 Bar
120 Single Unders
Prescribed weights are 203#/143#. You must come down from the 5th dead-lift before going up for your first power clean. From last power clean into hang squat clean, the bar isn't required to touch the floor first. For single unders, you cannot use a running in place technique or a side to side single leg technique. It must be two feet hit the ground, two feet leave the ground.
Post all results to comments/Logwod.
Watch this vid closely. Can you even perform what he's trying to get a person to do? Basically, he's trying to get you to bend over and see how far your normal range is without allowing the spine to round out or over extend. Make sense? This means, you can't bow at your back but you also can't stick your belly out to over tighten your spine as a compensation.
Where else might limited range in this position affect you? How about the coming up part in a burpee? Open workout 12.1 anyone?
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Thursday 120223
» CrossFit OmahaWOD
Rest Day
For those of you signed up for the Open, not able to make it on Saturday, and plan on doing it sometime today, please make sure and email crossfitomahaevents@gmail.com. We will be short on judges so it's imperative that we know who's doing it. We'll most likely have to run heats during every class depending on the time domain of the workout (i.e AMRAP in 20 minutes, 15 minutes, 5 minutes, etc.)
Since this is the case, please email asap letting us know you'll be doing it today and we'll try and organize it so everyone gets a fair judge and ample warm-up time. Thanks and have fun.
Yay or Nay? It's not set in stone but we're toying around with a sign that is more visible from L street. It'll also have a light shined on it so it can be seen at night as well.Post thoughts to comments.
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Wednesday 120222
» CrossFit OmahaWOD
Strength & Conditioning
21 Back Squats
Rest 2 minutes
15 Back Squats
Rest 1 minutes
9 Back Squats
These are to be completed unbroken and with the same weight for all three sets. The rest is a bit smaller this time so take that into consideration. The base goal is to complete this at 225#/155#, if you've already done it at this weight, use more. If not, use 5-10# more than last time.
Post weight used to comments/Logwod.
Compare to 110617.
Pat Mendes is a super Olympic lifter. Ha. He's good, let's just say that. The reason I posted this vid is that your mobility work and how much time you spend doing it should be relative to how strong the opposition is. Make sense? For example, Pat has some tree trunks he calls legs. He's going to have to spend some major time working mobility in order to see a change. Probably much longer than 2 minutes each side.
So how does this affect you? Well, if you have trouble with overhead squats because your shoulders don't open up, that's the opposition. You might have to stay with internal rotation, extension, etc. for much more than 2 minutes each side. Focus on spending 4-5 minutes on each side with 1-2 movements rather than a couple of minutes with a bunch of movements.
Remember to pre and posttest and if you don't see a change, there wasn't one. Create pain people.....
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Tuesday 120221
» CrossFit OmahaWOD
"Filthy Fifty"
For time:
50 Box Jumps, 24 inch box
50 Jumping Pull ups
50 Kettlebell Swings, 1 pood/trainer
Walking Lunges, 50 steps
50 Knees to Elbows
50 Push Press, 44#/33#
50 RDL's, 44#/33#
50 Wall Balls, 20#/14#
50 Burpees
50 Double Unders
Big things here are, knees to elbows means KNEES TOUCH ELBOWS and keep back flat on RDL's (bar to shin). Scale reps to 35 or even 20 if needed. Cut-off is 25 minutes.
Post time to comments/Logwod.
Compare to 110624 (w/ T2B).
Oh no... (Thanks to Abby for this one.)
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Monday 120220
» CrossFit OmahaWOD
Skill/Strength
Snatch 1-1-1-1-1 reps
Warm up using sets of triples and doubles before moving on to your work sets. Jump in weight each time, stay light and work technique, or somewhere in between. The choice is yours. Complete these on a 3 minute clock.
Conditioning
Three rounds for time of:
25 Chest 2 Bar Pull ups
25 Overhead Squats, 110#/77#
Post all results to comments/Logwod.
I posted this on our Facebook page but wanted to post it here too. It is a very strong message Chipotle is sending. We, as humans, are caught up on how we're going to lose that next pound but in reality, it's quite simple. Change the food supply.
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Saturday 120218
» CrossFit OmahaWOD
Skill/Strength
Open Gym - 15 minutes
Take the first 15 minutes to hit some squats, practice some muscle ups, or improve any movement you'd like.
Conditioning
Three rounds for time of:
Walking Lunges, 20 steps
10 Barbell Rollouts
30M/20F Ball Slams (all 16# ball)
For the rollouts, only go as far as you can keep your back safe. Everyone uses a 16# ball for slams. The guys do 30 reps whereas the females do 20 reps.
Post all results comments.
Remember to keep a fully extended hip throughout each rollout and only go out as far you can safely stabilize the spine.
___________________________________
Join me this morning for a free community workout at the lululemon athletica showroom at 9am. You ladies know you want to do a little shopping anyways and there is some cool dude stuff too.
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Friday 120217
» CrossFit OmahaWOD
Skill/Strength
Wall Walk + 1-3 HSPU 3-3-3-3 reps (3 minute clock)
Start and finish with chest on ground. On the way down, you must walk back to the starting position (no falling down). A full set would consist of walking up, performing 1-3 handstand push ups, walking down, walking up, 1-3 hspu, walking down, walking up, 1-3 hspu, walking down, rest. If you do not have hspu, hold for 5-25 seconds, each time you go up.
Conditioning
Five rounds for reps of:
Wall Balls, 30 seconds
Rest 30 seconds
In 30 seconds, 5 Box Jumps + Max Reps Burpees
Rest 30 seconds
35#/20# DB Weighted Pull ups, 30 seconds
Rest 30 seconds
Double Unders, 30 seconds
Rest 30 seconds
For box jumps, you must step down and your burpee jumps must be at least half a foot off the ground (the lowest part of your foot must be higher than about the height of a red bumper). For pull ups, a DB between the ANKLES is the only accepted method.
Post all results to comments/Logwod.
A three mob cycle for internal rotation. What a better way to start today's workout than by flossing the rotator cuff? Get after it.
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Thursday 120216
» CrossFit OmahaWOD
Rest Day
Mobilize people. Make sure you pretest with the squat and then post test, again with the squat. Any change? How dramatic. Let me know.
The calf/achilles one is gonna hurt so good.
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Wednesday 120215
» CrossFit OmahaWOD
Mobility
Hip Capsule, Hamstrings, Ankles
Skill/Strength
Pistols (barefoot) 10-10-10-10-10 reps
This is 5 each leg, alternating. If the heel comes up (even slightly), the rep does not count. Scale by holding something out in front, putting plates underneath your heels, using a band, etc. Do these on a 3 min clock.
Conditioning
On a 4 minute clock, complete 1 round as fast as possible:
10 Dead-lifts, 275#/197#
15 Box Jump Overs, 24"/20"
20 Kettlebell Swings, 1.5/1 pood
Whatever time is left, rest. Repeat 5 cycles. Ideally, a round shouldn't take you more than 90 seconds. Box jump overs may only happen facing the box. Don't let the dead-lift bounce get out of hand.
Post all results to comments/Logwod.
How about a 10 minute challenge. Make a mistake and you're out. (Can you learn something from watching? Look at the wrists, where the arms are at all times, leg extension, how high off the ground each time, posture, etc.)
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Tuesday 120214
» CrossFit OmahaWOD
Mobility
See Video (Two minutes each side, each mob.)
Skill
L-Sit Holds - Max Time x 3 attempts
Instructions will be given during class. Rest as needed between attempts but you have only 4 minutes total time for the event. Only fully extended legs count as prescribed.
Conditioning
AMRAP in 20 minutes of:
5 Triple Unders (or scale to 20 Double Unders)
10 Toes 2 Bar
15 DB Push Press, 35#/20#
Scale movements as needed. Keep a solid pace, about 80-85% effort should maximize the amount of work you can achieve.
Post all results to comments/Logwod.
Two minutes each side, each mob. DO IT!!
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Monday 120213
» CrossFit OmahaWOD
Mobility (on your own)
Shoulders (Internal/External Rotation), Ankles, Quads, Hip Flexors, Hamstrings, Hip Capsule
Skill/Strength
Hang Split Clean 2-2-2-2 reps
Work up to a heavy 2 reps in 5 sets. Do these on a 2.5 minute clock
Conditioning
Three rounds of:
50 Air Squats (55 second cut-off)
Rest 30 seconds
Row 230 meters (55 second cut-off)
Rest 30 seconds
35M/24F Push ups (55 second cut-off)
Rest 30 seconds
5M/3F Muscle ups (55 second cut-off)
Rest 30 seconds
Break into groups of 4 people. Every person starts at the top. The first person goes while the rest wait and so on in a waterfall. No one should have to scale reps. Let the cut-off govern that. If you do not have muscle ups, replace with 10M/7F burpee pull ups (around 1 ft above reach).
Post all results to comments/Logwod.
A big congrats to my little D for winning his bracket yesterday at the Gross wrestling tournament, a huge thank you to John Calhoun for taking some wonderful pics of him, and a big congrats to his son who wrestled in his first tournament.
Also a big congrats to Gage Guenther, son of Brad and Natalie, on his second place finish and Logan Patrick, son of Nick Patrick, on his second place finish. It was a great Sunday to support our younguns.
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Saturday 120211
» CrossFit OmahaWOD
Part A
Open Gym for 15 minutes. Use this time to hit some mobility/soft tissue or to work on any barbell or gymnastic movement of your choice. Use your time wisely.
Part B
Every 1:45, for 5 total rounds, complete the following:
30 Wall Balls, 20#14#
Whether you choose to go prescribed or not, the reps must be unbroken for the set to count. In fact, for every time you drop the ball, during a set, the penalty is 10 burpees (all penalties to be completed at the end of the workout).
Post all results to comments/Logwod.
A little on Paleo. Although we will touch some on this diet, our seminar will focus more on the individual person and his/her design. We're all different. We must cater to our own design and not someone else's. Paleo is a good, general approach for most though when first starting out.
A final favor, if you attend the seminar (reminder - it starts at 12PM), let me know what you think through this medium. Did you like it? Did you get something out of it? What else do you want to know or hear about?
Thanks so much for your feedback.
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Friday 120210
» CrossFit OmahaWOD
Mobility/Soft Tissue
Arm Extension/Internal Rotation
Skill/Strength
Ring Dips
On a time interval of 2 minutes on/2 minutes off, work your ring dip. Start with strict dips only unless you don't have any, in which case, use a kip. If you do not have either kipping or strict ring dips, bring the rings down and focus your work on ring push ups. Do this for 3 rounds.
Conditioning
Row 400 meters (Damper Setting @ 4)
5 Bear Complexes (keep it light)
Team up with 3-4 other people and take turns completing the above couplet, one time, until all of you have finished 3 rounds. A bear complex consists of a power clean, a front squat, a push press, a back squat, and a final behind the neck push press. For this workout, you cannot squat clean or thruster (from in front or behind the neck). We're still in de-load so keep the weight pretty light.
Post results to comments.
Here is a reason for de-load weeks. It's theory but does make sense.
Thoughts?
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Thursday 120209
» CrossFit OmahaWOD
Rest Day
The goal of a de-load week is to allow joints, ligaments, tendons, and muscles to repair whilst remaining active. Another reason is to allow the mind to recover from burnout and loss of motivation from the daily grind of how hard CrossFit can be so that you can come back the following week refreshed and ready to rock n roll.
In other words, don't come in tomorrow and ruin that by going balls to the wall. Stay with the theme, light and technique heavy.
Now, some of you have only been crossfitting for a short time. I'm not talking to you. You guys are free to have at it. In fact, I encourage you to do so.
Another one for the psoas. This is the filet mignon of the human body. Treat it well and unleash your inner beast.
__________________________________
I've capped the nutrition seminar at 30 CFO members with a few spots for a wait list (we'll see). Those that get in get to bring mother, father, brothers, sisters, spouse, and/or high school or older children (I'm trusting you keep it to these people only. Thanks). Once the spots are gone, they're gone and the next one probably won't be free.
I'm also allowing 5 non CFO members into the session at a cost of $100. This is for anyone interested that isn't immediately related to a CFO member. Well worth it, I promise. Email me if you'd like to join us.
CFO Members Sign Up Here.
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Wednesday 120208
» CrossFit OmahaWOD
De-load
Mobility
Hips/Hamstrings/Psoas/IT Band
Skill/Strength
Low Bar Back Squat
At the top of every second minute, perform 2 back squats @ 65% of your most recent 1RM. Keep the same weight for all sets. Make it light and much more about cleaning up your squat.
Conditioning
10 rounds, not for time, of:
Strict Pull ups, 1, 2, or 3 reps
3 Box Jumps, 24," 30," 36,", or 42" box
Rest as needed b/w sets.
For pull ups, pick one of the above rep schemes and stick with it (touch collar bone for rep to count). For box jumps, the first height you start with is the height you stick with. Thirty inches is blue/green on box w/ riser. Thirty-six is red/red/green. Forty-two is red/red/red/yellow. Step down from box and use hands to help at 36" and 42."
You probably didn't know but CFO is lululemon's gym of the month. They are highlighting us for the month of February by giving us some shout outs on their Facebook page, hitting up the gym once a week, and allowing us to come into the showroom and host a small 45 minute class on Saturday mornings at 9am.
This is a really cool thing and we're very appreciative of the opportunity.
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Tuesday 120207
» CrossFit OmahaWOD
De-load
Mobility
Shoulders/Thoracic Spine
Skill/Strength
Handstand Walks - 30 seconds on/45 seconds off x 6
If handstand walks are not in the cards, spend your time trying to get into a freestanding handstand or focus on handstands against a wall where you take turns tapping the same side shoulder with your fingertips.
Conditioning
AMRAP in 5 minutes of:
15 Air Squats, 2 second count at the top
Rest 10 seconds
Walking Lunges, 15 steps
Rest 10 seconds
The 10 second rest periods are mandatory. Don't cut it short but rather use it to help you go faster during squats and lunges.
Just Add (Good) Meat!
I've added the nutrition seminar to MindBody so that I can get an idea of who is interested in coming. Remember, your immediate family is also invited, free of charge.
Click on the link below to sign up. There will be some new stuff along with some old stuff. I hope you can join me. Email me if you have any questions.
Nutrition Seminar, February 11th, 12-1:30PM
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Monday 120206
» CrossFit OmahaWOD
De-load Week
Mobility/Soft Tissue (30 minutes)
Squat Test - Stay in the squat for 5 minutes
OH Squat Hip Mobilizing (1:45 of video) - 1 min exploring/2 min belly over foot, each leg
Front foot elevated Couch Stretch - 2 min each leg
Calf Stretch (straight leg against wall) - 2 min each leg
Calf Stretch (bent leg against wall) - 2 min each leg
Squat Test - Stay in the squat for 5 minutes (Any Difference?)
Skill/Strength (15 minutes)
Snatch (sets across)
Every minute on the minute for 5 minutes, complete 2 full snatches. Coaches will help you pick your weight. This is a technique heavy session. Go very light and stay there for all sets.
Conditioning (5 minutes)
For time:
30 Double Push up Burpees
For the double push up burpee, the initial drop to the floor counts as the first push up, hand release, complete a second push up, also with a hand release, then follow through with the rest of the burpee. These are to be completed unbroken. Three minute cut-off.
Post all results to comments/Logwod.
What was the worst thing you eat last night? Meaning tasted the best but killed the gut? Let us know.
Post to comments.
________________________________________
Due to the weather, we cancelled the nutrition seminar. We are rescheduling it for this Saturday from 12PM to 1:30PM. All CFO members and immediate family are welcome at no charge. I've got some new stuff that I think you'll want to hear. I hope you can make it.
More... »
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Saturday 120204
» CrossFit OmahaWeather Announcement: The final say is we're going to hold one big open gym from 9:50 to 11AM. All are welcome and do not need to sign up online. Nothing earlier or later than this. The side and neighborhood roads should be clear enough in most areas for that time slot. Sorry for any inconvenience.
WOD
Team Workout
In teams of 3, complete the following for time of:
33#/22# Plate Overhead Walking Lunges, 1000 steps
Row 2500 meters
50 Stone Overs, 93#/73#
Yep, stone overs. Come to 8:50 or 9:30 classes and learn some stone technique. It'll be fun. Only two people working out at a time.
Post team time to comments/Logwod.
Not what we're doing but close. You should come, weather permitting.
_________________________________________
Be advised that the weather is supposed to get pretty bad. It is already really bad in the western part of the state. Stay tuned to this website and/or Twitter and Facebook for updates on whether the gym will open or not.
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Friday 120203
» CrossFit OmahaWOD
Skill/Strength
Press 5-5-5 reps (sets across)
We last pressed on 120106 for 5 sets of 1. If you were here that day, check your logs and shoot for 80-85% of the heaviest weight you lifted for all sets. If you're new, err on the light side and now you have a place to start for next time. Prescribed is all 15 reps successfully lifted at the same weight. Three minute clock.
Conditioning
For time:
90 Kipping Toes 2 Bar
If choosing to go prescribed, there are a couple of rules. 1) No more or no less than 15 reps before having to come off the bar. How long you stay off the bar is up to you. The clock is running. 2) Cannot complete the full 15 reps before coming off the bar? Those reps don't count. 3) Prescribed is also chain kipping. If you do 8 kipping, mess up and have to stop, but don't come off the bar, it still constitutes a broken set and won't count.
Scaling is completely allowed. Scale to 60 reps (6x10), 30 reps (6x5), or something else but keep with the six sets. If you cannot chain kip, no worries, do what you can. Merely staying on the bar is challenging enough so try for that.
Post weight for press and T2B time to comments/Logwod.
Nikki Beran, post workout cool down. Thanks for the pic N.
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Thursday 120102
» CrossFit OmahaWOD
In teams of 3, complete as many reps as possible in 20 minutes of:
20 Push ups (w/ obstacle)
15 Box Jumps, 20 inch box
10 Power Cleans, 154#/109#
This is a waterfall type workout, meaning person one begins the workout, finishes push ups, and moves on to box jumps before person two can start, and so on. All teammates must complete round one before round two can begin. It's like starting all over, each time. A new person may begin each round.
Scaling is an option but only one bar/box allowed per team (weight/height used will be highest that all teammates can successfully use). Continuous box jumps are not allowed, only step downs.
Post total reps completed to comments/Logwod.
The info board at Westlake CrossFit where Addi, Shelley, and I got a last minute workout in prior to The Fittest Games. Click on it to enlarge. Want to take and pass the CrossFit Level I cert.? Study this info board.
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Wednesday 120201
» CrossFit OmahaWOD
Rest Day
Due to a film crew coming out to the gym Thursday, the coveted rest day/open gym comes a day early. We are still looking to have some of you interviewed by Reebok. If you want to do CFO a favor, we'd love for you to say a few words concerning how you feel about the gym, what it means for you to be a part of CFO, and similar questions. Thanks in advance.
Jed probably didn't think this one was going up but gotta give props to the big guy. Getting stronger, getting better. Keep it up.
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Tuesday 120131
» CrossFit Omaha -
Monday 120130
» CrossFit OmahaWOD
Skill/Strength
Dead-lift 2-2-2-2-2-2-2-2 reps
IMPORTANT! This part of the workout calls for 55-60% of your current 1RM (not all time best) for all sets. Please show responsibility in choosing the correct weight. The focus is speed of contraction and not amount of load. Keep a neutral grip, do not touch and go, and use a tempo of x121 (explosive up, 1 second pause at top, 2 second return to the bottom, 1 second pause at the bottom) - Use a 65 second clock.
Conditioning
Seven rounds of:
In 45 seconds, complete 5 C2B Pull ups and 10 Burpees
With whatever time is left, complete as many air squats as possible.
Rest 45 seconds.
Scale to lower rep C2B, regular pull ups, lower rep regular pull ups, and between 5-8 burpees if needed to maximize work output. Shoot for at least 5 air squats every round or scale. Slow is not an option. Also, if you aren't standing up all the way, you may be asked to add 2 count to top of air squats.
Post dead-lift weight and total air squat reps to comments/Logwod.
Head on over to the games site and create an account now so on Wednesday, you can register for the Open without any hassle. Yes, you're doing it so get on it.
Reebok is coming to CFO on Thursday, February 2nd (throughout day) and they want to interview you. They want to sit down with some of our members that are partaking in the Open and ask them some questions. If you are doing the Open and are interested in sharing a few minutes with Reebok, we'd love for you to let us know (and no, we're not talking Stacie, Kyle, etc., we're talking you) and a good time of day we can schedule you. Thanks.
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Saturday 120128
» CrossFit OmahaWOD
Max Distance in 2.5 Minutes of:
KB Farmer's Walk, 2/1.5 in each hand
Rest 1:15 minute
Three rounds for time of: (2.5 minute cut-off)
10 Dead-lift, 225#/155#
10 Bar Facing Burpees
Rest 1:15 minute
Max Reps in 2.5 minutes of:
Pull ups
Step ups, 24 inch box
For pull up/step up couplet, maximize reps as you see fit. Do all pull ups, no pull ups, or any combination of both movements.
Post total distance, total time, and total reps to comments/Logwod.
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Friday 120127
» CrossFit OmahaWOD
Skill/Strength
A. Bench Press 5-5-5 reps (3 minute clock)
We last bench pressed on Friday, December 30th. Did you come that day? If so, did you log your results? If so, you'll remember that it was a 1RM. I want you to take between 80 and 85% of the heaviest weight you lifted on that day and perform 3x5 at that same weight (sets across).
B. Barbell Inverted Rows - Max Reps x 2 (2 minute clock)
Place the bar in a position where you can at least get 8-10 reps or more. Make them clean and legit otherwise you're wasting time. Arms fully extended, chest touches the bar, no kip like movement to help you out.
Conditioning
Three rounds, each on a 4/2 minute clock, of:
50/35 Hand Release Push ups
20/10 Handstand Push ups
10 Hang Power Cleans, 155#/114#
You have 4 minutes to complete each round followed by a 2 minute rest period. For hspu, not only must the arms fully extend, you must also push your ears in front of your arms as if you were pressing a bar overhead.
Post all results to comments/Logwod.
This recent pic of Shelley from the Fittest Games was thrown into our newest order of logbooks.
These new books are all white and kick ass. If you haven't already picked one up, you'll want to get one of these.
Check'em out HERE.
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Thursday 120126
» CrossFit OmahaWOD
Rest Day
Watch this closely and put it into effect. This is a biggie for a lot of you. Watching last night's 5:30pm class alone with the Bulgarian Split Squats, I saw torso issues as they relate to the hip. It's all about position people.
If you can't get into the position in the first place, you can't perform the movement right, no matter how well you understand the mechanics. It all soon ends up with someone getting injured and thus blaming it on the movement but in actuality, it was the inability to get into a safe, sound position to begin with. Fix it.
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Wednesday 120125
» CrossFit OmahaWOD
Skill/Strength
Bulgarian Split Squats (front rack position)
After a thorough warm-up including both empty barbell and weighted sets, perform 4 working sets of 6 reps each leg, sets across. You have about a 10# window upon which you can move up but anything higher than that and it becomes your first set and you must complete 3 more sets with that new weight. Four minute clock. Compare to 111130.
Conditioning
Sprint a 300 Yard Shuttle x 3
Depending on class size, you'll be split into groups of 4-6 so that groups receive at least a 3 to 1 rest to work ratio. The shuttle run is 25 yards there and back x 6. Compare to 111118.
Post all results to comments/Logwod.
The ultimate crossfitter. Addi has been doing this for a long time now and she, by far, is one of the most well rounded crossfitters I have ever had the opportunity to work with, witness compete, and see develop.
Addi started from a lower point than most of you think. She didn't come to us as a college athlete like Libby or Stacie. She came to us just like 90% of our existing members. A person looking to try something new that didn't want to waste time in a machine filled, franchised gym. She was out of shape and cried all the time, but with hard work, persistent learning, continuous effort to become a better gymnast, a great understanding of eating in a way that works for her (important lesson) and her performance, and a great personality, she has become one of CFO's go to people when it comes to competing.
She is still continuing to get better even after 4+ years of crossfitting. She doesn't always have great days, she doesn't always want to do what she needs to do, she's had her fair share of injuries, but she's smart about taking care of her body, she's a gamer, and love's to play CrossFit.
She, Shelley, and Kat, did a marvelous job this weekend. This gym is proud to have Addi and Shelley as members (and Kat as a past member) as they are undeniably great role models for the sport and our gym and great people.
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Tuesday 120124
» CrossFit OmahaWOD
Tabata
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are sit ups, the second 8 are DB renegade rows, the third 8 intervals are double unders, and finally, the last 8 intervals are air squat jumps (hip crease below/leave the ground). There is no rest between exercises.
Enter total reps from all 32 intervals for score to comments/Logwod.
A great pic of Kat going up for a muscle up. Our ladies did a great job this weekend. Congrats to them each.
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