Road to the Games: Ricky Frausto

July 1, 2009 3:00 PM

Posted in Competitors »
16 Comments » on this entry

Coming as a virtual unknown, Ricky Frausto became a serious contender in Aromas last year, finishing 6th. He has been training hard this year after the Rocky Mountain Regional. He has returned to CrossFit Omaha and some serious workouts in preparation for the 2009 CrossFit Games.

Sevan and Carey filmed Ricky trying out a CrossFit Football WOD known as "Tillman". The hero workout in Pat Tillman's honor consists of seven rounds for time of:

7 Deadlifts (315#)
1 Full Gasser
15 Pullups

45 second rest between rounds.

Ricky weighs 150lbs, but is able to push through all seven brutal rounds. At the end of the workout, he talks about his mindset and how tough the WOD really was.

Ricky Frausto - workout ... [wmv] [mov]

16 comments on this entry.

1. Antony Zepeda wrote...

July 1, 2009 3:16 PM

Ricky Frausto is a beast!!!

2. nick in sydney wrote...

July 1, 2009 3:45 PM

love the quote "I'm not a big fan of working out"

3. Fielr wrote...

July 1, 2009 3:48 PM

That was Rad, gotta love wrestlers

4. brian wrote...

July 1, 2009 5:05 PM

nice wod. it looked he was gonna get hit by that car on that first half gasser. haha

5. Ralph Hicks replied to comment from brian...

July 1, 2009 7:20 PM

my stomach turned on the first gasser! I threw out one of those "OH SH**" even though you know he wasn't going to hit and wasn't actually happening at that time.

Heavy deadlifts, those just suck the power out of people.

6. gaucoin wrote...

July 1, 2009 7:26 PM

45 seconds rest? Bru-tal.

7. Miguel Garza wrote...

July 1, 2009 8:48 PM

Wow! That was some legit work. Good luck at the Games.

8. Ryan Brown wrote...

July 1, 2009 10:28 PM

I thought what he said about training alone and not trying to "simulate game day" was very interesting. I think a lot of people feel differently about that. I think many athletes like having somebody to train with, that they can chase down in WODs. I, personally, enjoy Ricky's solo approach better. The tough part for me is, come gameday, I just need to run my race as if nobody else is there. I need to know my limits and strategize accordingly. That can be difficult when you're going head-to-head and it's tempting to come out of the gate too strong to establish a lead.

It's this deep psychological analysis that makes this sport interesting to me.

9. silverback wrote...

July 2, 2009 4:43 AM

Man, I am pulling for this guy to win it. Friggin stud. Ricki, hope this question finds you and doesn't stir up a storm or arguments. Why bumpers on deadlifts? We see this alot and even at the regional qualifiers. No doubt you are using "bounce" to get through the initial pull from the ground. I am a deadlift junkie so watching this technique makes me cringe. I use metal plates and a "touch and go" on any metcon deadlift. I know I know....faster, faster, faster, work capacity, intensity...etc.etc. Someone convince me! Best of luck to you in Cali

10. ken c replied to comment from silverback...

July 2, 2009 5:05 AM

i think it all depends on what the rules are. at the southeast regional the competitors had to show 8 fingers at the bottom of the deadlift so there was no bounce. at the games last year bouncing was fine. i would say that in a metcon go as fast as you can and bounce but on a strength day with heavy sets of 3 or 5, take the bar from a dead stop to train the initial pull off the ground.

11. justin replied to comment from silverback...

July 2, 2009 5:49 AM

It seems there are two types of deadlifts now(much like deadhang vs. kipping pull-ups). The bouncing deadlift is done to increase power output, and dead-stop deadlifts are done to build strength.

I don't think many people could finish that workout doing 49 dead-stop 315lb deadlifts. So the question is, should they scale lighter and do dead-stop deads?

That being said, amazing performance Ricky! It is scary to see how strong you are. Great work.

12. Ricky Frausto wrote...

July 2, 2009 6:03 AM

First off, thanks for the words. I love this community and the questioning that arises from videos and what not. That is how the movement grows and moves in the right direction.

I am in agreement with ken c. I just follow the rules that are placed in front of me and those are primarily range of motion standards. Don't get me wrong though, I practice both kinds of dead-lifts because I want to be prepared for what comes out of the hopper. For example, at the Rocky Mountain Regional, the inner most plate was metal and the outside plates were bumpers. It definitely made a difference and I saw a lot of people struggle through that workout because of that one metal plate.

I also think that even though there is a bounce, there is carryover to getting stronger at the dead-lift. Exposing myself to heavier dead-lifts, bounce or no bounce, allows me to use less of a bounce and/or move faster at weights which I previously thought were heavy. This also holds true for movements like the pull-up. We have tons of athletes that we train who could not do a pull-up when they came to us and after weeks and/or months of kipping pull-ups can now do a strict pull-up. They can do this without ever practicing traditional progressions of a strict pull-up.

I agree with you as well though. It's another route to take. Learn to do it faster and faster without the bounce. Learn to get strict pull-ups utilizing traditional methods of progression. Two ways to skin a cat, right?

Were about a week out from the games. It's gonna be a blast.

13. Jake wrote...

July 2, 2009 6:57 AM

Concerning the bounce on the deadlift, Ricky is just freaking strong. I was there in person and watched him at the Rocky Mountain Regional and on the first wod of 3 rounds of 8x300# deadlifts and 400m run he seriously made the deadlift weight look like a feather.

It's easy to assume that he usilizes the bounce way too much, but he's like Speal in making every movement look way too easy. We assume they're cheating because for the rest of the humans on the planet those movements and weights are very hard.

Good luck at the games Ricky!!!

14. Troy replied to comment from Fielr...

July 2, 2009 7:37 AM

Wrestlers are tough and in general are used to pushing limits in their training. I'm not a wrestler but know enough of them and have heard stories. I would think CF would become popular with ex-wrestlers that aren't burned out and looking to stay in shape & competitive.

15. silverback wrote...

July 2, 2009 7:40 AM

Great feedback from everyone! Yes, the more we analyze, question, and conclude the better we will get. It's interesting and there are many ways to look at it. I never looked at it compared to the pull-up/kipping pull up. Jake (that you? From Freeburg?), by no means did I suggest cheating and yes, some make it look too easy.

16. Robb Wolf wrote...

July 2, 2009 10:13 AM

I never got a chance to say hello to you at the Chicago Nutrition gig, Bad on me for that. I just wanted to wish you luck at the games and let you know the good work you do with your folks is WELL known.

BTW- I really liked your take on game day vs. training day.