CrossFit Omaha

The Last Post

2012-09-24T21:35:00.000-05:00

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

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

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

Friday 120921

2012-09-21T21:09:00.000-05:00

WOD

Bulgarian Split Squats 10-10-10 reps

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

Post weights used to comments/Logwod.

Kristina, Tessa, and Tara showing their CFO support!

Thursday 120920

2012-09-20T22:30:00.000-05:00

WOD

Rest Day

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

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

Wednesday 120919

2012-09-19T20:34:00.000-05:00

WOD

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

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

Post time to comments/Logwod.

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

Tuesday 120918

2012-09-18T21:03:00.000-05:00

WOD

Bench Press 5-5-5 reps

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

Conditioning

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

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

Post time to comments/Logwod.

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

Monday 120917

2012-09-17T20:47:00.000-05:00

WOD

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

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

Post total reps/rounds to comments/Logwod.

Anyone ever question this? Ha.

Saturday 120915

2012-09-15T22:48:00.000-05:00

WOD

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

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

Post time to comments/Logwod.

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

Friday 120914

2012-09-14T20:29:00.000-05:00

WOD

On a 3 minute clock, complete seven rounds for time of:
1 Front Squat
3 Jerks (split or push)

For a round to be successful, the front squat and jerks must be unbroken without dropping the bar. You may split jerk or push jerk the weight. Increase weight each round.

Post weights used to comments/Logwod.

Carrie and daughter Cate.

Thursday 120913

2012-09-13T20:18:00.000-05:00

WOD

Rest Day

Reminder that there is now only one class from 5-7am and one class from 4:30-7:30pm on Thursdays. The 9am and noon class remain but for the above listed, you sign up for one class and come when you want during that time frame so long as you're gone by 7am or 7:30pm. Thanks for your cooperation

Playing with stones and toes 2 bar in theGym.

Wednesday 120912

2012-09-12T20:58:00.000-05:00

WOD

Five rounds for max reps of:
93#/73# Stone to Shoulder, 1 minute
Toes 2 Bar, 1 minute
Calories on the Rower, 1 minute
Rest Station, 1 minute

Each person will start at a different station (possibly the rest station as well).

Post total reps to comments/Logwod.

Bob Sidzyik

Tuesday 120911

2012-09-11T20:32:00.000-05:00

WOD

"Moore"
As many rounds as possible in 20 minutes of:
Rope Climb, 1 ascent
Run 400 meters
Handstand Push ups, max reps

If you do not have rope climbs, you will substitute 5 strict pull ups with a band or 7 ring rows. If you do not have handstand push ups, substitute max reps push ups.

Post round/reps completed to comments/Logwod.

Always remember September 11th.

What a fun game to play. What are some of your favorite field games to play?

Monday 120910

2012-09-10T19:57:00.000-05:00

WOD

For time:
10 Power Cleans, 198#/131#
Run 400 meters
7 Power Cleans, 198#/131#
Run 400 meters
5 Power Cleans, 198#/131#
Run 400 meters
3 Power Cleans, 198#/131#
Run 400 meters

Post time to comments/Logwod.

Family field day at Memorial Park. Chris and Tony try to advance a med ball with only their bodies.

Saturday 120908

2012-09-08T22:45:00.000-05:00

WOD

"Karen"
For time:
150 Wall Balls, 20#/14#

Class at 10:10am is open gym.

Post time to comments/Logwod.

Compare to 110314.

Fireman's carry: Dan Kremer and Chris Denney.

Quick question: How many of you would be interested in bringing back 6:30pm class on Friday's? The gym has grown like crazy over the last few months and some have expressed interest. Are you one of them?

Post thoughts to comments.

Friday 120907

2012-09-07T19:00:00.000-05:00

WOD

Conditioning

4 rounds for time of:

1 out/1 in Run
Rest 2 min
10 Overhead Squats 132#/99#
Rest no more than 2 minutes (All athletes should start the run together for timing purposes)

Athletes run as far as they can for 1 min then turn and run back for the second min. Athletes should run hard enough that they don't make it back to the start in 1 min. In other words, they should always return late.

No racks for the OHS. Snatch into the OHS is acceptable.

Post all results to comments/Logwod

What up Jason?

Thursday 120906

2012-09-06T19:00:00.001-05:00

WOD

Rest Day

CrossFit huddle

Wednesday 120905

2012-09-05T19:00:00.001-05:00

WOD

Strength

Bent Over Row 5-5-5 reps

Complete on a 3 minute clock.

Conditioning

In teams of 2, complete 2 rounds for time of:
Fireman's Carry, 400 meters
50 Alternating Burpee Box Jumps

For the buddy carry: each time a team member is put down the person who was carried now becomes the carrier.

For the Burpee Box Jumps: 1 box per team (no exceptions), 1 teammate completes a rep, then the other teammate completes a rep for a total of 50 per round. Box height is determined by teammate with least amount of jumping ability.

Post all results to comments/Logwod

Trevor Dinovo

Tuesday 120904

2012-09-04T19:57:00.000-05:00

WOD

Strength

Dumbbell/Kettlebell Press - 3x5 (sets across)

Better to go too light than too heavy. Refrain from missing any reps. Complete these on a 3 minute clock.

Conditioning

21-15-9 reps for time of:
Dumbbell Squat Jumps
Kettlebell Swings, 2/1.5 pood

For the squat jumps, there is no prescribed weight. Choose a set of dumbbells that may allow you to go unbroken on the set of 21.

Post all results to comments/Logwod.

Bob and Shane resting during push up reps at our recent Murph event.

Saturday 120901

2012-09-01T22:09:00.000-05:00

WOD

Skill

Rope Climbs

Complete 2-5 rope climbs, rest 3-5 minutes. Repeat for 3 rounds.

Spend the rest of the class doing what you want. Climb some more, work on something you've been wanting to get better at, and/or create a conditioning workout for yourself.

Post all results to comments/Logwod.

Details at GymnasticsWOD

Skill progressions for the rope climb, pt. 1. Click HERE for more progressions.

Friday 120831

2012-08-31T00:46:00.002-05:00

WOD

"Holleyman"

Thirty rounds for time of:
5 Wall Balls, 20#/14#
3 Handstand Push ups
225#/153# Power Clean, 1 rep

Post time to comments/Logwod.

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Thursday 120830

2012-08-30T23:58:00.000-05:00

WOD
Rest Day

Emphasis: handstand walks

New @WomenofCFO tanks. Strength is Beauty. Also comes in purple, red, and blue.

Wednesday 120829

2012-08-29T21:34:00.000-05:00

WOD

Strength
Weighted Pull up 5-5-5 reps

Complete on a 3.5 minute clock.

Conditioning
In teams of 2, complete the following for time:
50 Kettlebell Front Squats, 1.5/1 pood in each hand
Run 200 meters x 6 (alternate members)
60 Box Jumps, 20 inch box
35 Kettlebell Front Squats
Run 200 meters x 4 (alternate members)
40 Box Jumps
20 Kettlebell Front Squats
Run 200 meters x 2 (alternate members)
20 Box Jumps

Post all results to comments/Logwod.

How many of you feel this way about nut butters?

Tuesday 120828

2012-08-28T21:40:00.000-05:00

WOD

Two rounds for time:
10 Hand Release Push ups
Sprint to curb & back
15 Hand Release Push ups
Sprint to the front of building & back
20 Hand Release Push ups
Sprint to the side door & back
25 Hand Release Push ups
Sprint to the middle of the first garage door & back

*rest 1 minute between rounds. All gym entering and exiting must happen through northern most garage door.

Post total time, including rest, to comments/Logwod.

They won't go up immediately but if you get a chance, come check out the new ropes. We have three of the one posted in the pic and a single unmanilla (similar to the ones we had but synthetic). Let us know what you think?

Monday 120827

2012-08-27T21:34:00.000-05:00

WOD

1. Snatch Ladder

Each bar must be successfully squat or power snatched before being allowed to move on to the next bar. You will have 50 seconds to attempt as many times as needed before a 10 second rotation. If you do not make it past the 6th bar, you may start over.

2. Chest 2 Bar Pull ups - 3 sets

Following a 30 second on/90 second off time interval, shoot for max reps.

Post results to comments/Logwod.

Compare to 120312.

A great pic of Tara post 5K.

What do you do to get out of your comfort zone outside of the gym?

Saturday 120825

2012-08-25T01:17:00.003-05:00

WOD

Open Gym - All Classes

When do you feel successful? Let us know.

Friday 120824

2012-08-24T20:58:00.000-05:00

WOD

Three rounds for time of:
Run 1 mile
40 Thrusters, 64#/43#

Scale as necessary.

Post time to comments/Logwod.

Details at GymnasticsWOD

Watch this.