Mike M, aka Mondello, Mondo
Warm Up and Mobility
Oly Warm Up/Skill (High Hang+Hang+Snatch) 1+1+1 x 3 Snatch 1 RMStrength
Front Squat 65% x 8 75% x 6 85% x 3-5 75% x 6 65% x 8 “Lone Wolf” As many rounds as you can in two minutes of 4 x Thrusters 95/65 6 x Hang Clean 8 x Back Rack Lunges 20 x Double Unders Rest 1 Minute, Repeat x 3 for a Total of 4 RoundsCFRT Member Feedback/Suggestion Program;
Hey Rail Trail, part of building a community is through open and honest communication. We would like your open & honest feedback/suggestions to help us serve you and the community better. We value all of our members and continuously strive to meet everyone’s needs.
We would like to hear your comments, questions and suggestions whether good, bad or ugly.
Here is how it will work;
1). Provide feedback/suggestions using any of the three methods below;
· Emailing crossfitrailtrail@verizon.net (not anonymous)
· Speaking with one of the CFRT coaches in person (not anonymous)
· Dropping a note into the feedback/suggestion box which will be located in the backroom near the soon to be coffee maker (anonymous)
2). CFRT coaches will review all feedback/suggestions at the end of the week
3). We will then email all members in a timely manner with all the feedback/suggestions (will keep anonymous for all) from the prior week with the CFRT coaches responses and/or action items
Please let us know if there are any questions.
Best regards,
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Looking forward to this one. 🙂
Snatch work – worked up to #135 squat snatch – my body is hurting after my 8,000 failed bar muscle up attempts yesterday.
Lone Wolf: (#75/singles)
Round 1: 1 + 16
Round 2: 1 + 14
Round 3: 1 + 10
Round 4: 1 + 14
Great work 5 am. Awesome coaching Mike and PJ.
Enjoy the day.
Did front squats on Wed 9-17
65% 155 x 8
75% 180 x 6
85% 200 x 3
Strength: Front Squats 230,270,310
Lone Wolf: 1 + 11, 1+11, 1+12, 1+14 RX
Shoulders are smoked from muscle up practice with Gaff and Mike, and now my legs are smoked from the front squats and this wod. Basically im a mess. Great work 5am, awesome coaching today and yesterday guys. No way i get that muscle up yesterday without your help.
Snatch 85
Lone wolf:
1+17, 1+10, 1+4, 1+10 Rx
Thanks Mike for the help with the snatch. It will get there!
Yes it will Kirsti, looks better every time!
Awesome 5am class today. This workout hurt! In a good way..
Snatch 1RM
Hit 175#
Failed 185#
So close to hitting 185. Got under the bar, it was jat a couple inches to far in front of me. Thanks for the coaching mike. I’ll get it next time!
“Lone wolf”
RX
1) 1+13
2) 1+12
3) 1+13
4) 1+15
Thanks mike and pj!
Great work, bro.
Awesome work Chris, solid Snatches!
Snatch-95# (5#PR since last time I did this)
Thanks for all the tips Mike. That starting bottom position definitely felt better once I dropped the weight and re worked it.
Lone Wolf – 1+2, 1+1, 1+2, 1+7
65#, doubled singles
Man those lunges and thrusters made it tough to get DU’s today. Great 9am “she-power” class today!
Front squats: 85, 100, 115 (2)
Lone Wolf – 1 + 4, 1 + 10, 1 + 3, 1 + 3
Wobbly lunges!! Great 9am class! Thanks for getting me off my ass today Marie!
Lone Wolf 55#
Front squat 1rep max: 120lb
Lone Wolf WOD: 1 + 3, 1 + 4, 1 + 4, 1 +4
Great Job 5am!!! Thanks PJ & Mike!
Big weights , smooth snatches and gutsy performances in the Metcon. Hell of a day Rail Trail, you guys killed it!
I hate being sick, I hope to sweat it out tomorrow… Lone wolf… I def know this movie… and its a good one… hope to see you guys in the am..
Great workout! Thanks for the help Mike! PR in every lift. I love it! You guys are great!
Moving some weight there, dude!
Hell of a lift brother!
Didn’t do this WOD today but worked some farmers carries in prep for upcoming comps on October and November. Was supposed to be a rest day but felt pretty good to move some weight around.
Sorry this is late–but at least I did it!
Front squat: 75, 85, 95
Lone Wolf: 1+10, 1+10, 1+10, 1+13, 55#, singles and non-weighted lunges.
I won’t be wodding today (Tuesday) it’s Open House! yay! not.