Declan Gaffny
Warm Up and Mobility
Strength Push Press 65% x 5 75% x 5 85% x 3 95% x 1-3 85% x 3 Gymnastics/Skill 3 RNFT 5 x Seated Box Jumps 10 x Wall Squats “Slick Shoes” 20-15-10-5 Deadlifts 225/155 Box Jump Overs 24″/20″ (Lateral) Complete 25/20 x Push Ups after every set Progress We have officially been open for two months. During that time we have watched you guys gain capacity, strength, mobility and technique really fast! You guys come in, do things the right way and put in a ton of hard work. We are so proud to have all of you! Your positive attitudes and drive make it a pleasure for us to Coach! You guys don’t chase after heavier weights or movements before you are ready, which is a big reason you continue to improve at the pace you are. What personal progress are you most happy about? Lets hear from ya CFRT!
BOX JUMPS!!!!!!! But I would never have been able to do them without awesome coaching. Mike broke it into steps and that’s what did it.
I hope this is the first one.
You definitely conquered that fear Emily!
You did AMAZEBALLS on those box jumps today!
2 months already?!?!?!? Times flies when you’re having fun!! I’ve made a ton of progress is these last 2 months. Squatting is getting easier, overhead is feeling more comfortable, bar muscle ups come easier, ALL PR’s have gone up quite a bit, recovery is much better. if I had to just choose one thing I would have to go with my squats. They were always a chore for me to do but now they feel much more natural. Thanks for making that possible Mike PJ & Sarah!!
Awesome Phil, love it brother!
I’m missing all these great workouts while I’m on travel! Might have a do-over (or a do once) at open gym! Miss everyone!
Miss you too Gary!
Push press
65%-120×5
75%-140×5
85%-155×3
95%-175×1
85%-155×3
75%-140×3
Slick shoes:
11:32
225# + lateral box jump overs.
Great job 5am! Thank you mike, Sarah and pj!
Push press
Missed last session of push press so worked up to 5 reps at 70#
Slick shoes
Can’t remember my time, 13:something? 105# DL, lateral jumps, 15 push-ups on knees with ab mat
Happy with pull up progress so far. It’s been an awesome 2 months!!
🙂
Push Press: Make up work
60% – 50#x5
70% – 60#X5
80% – 70#X5
70% – 60#X5
Slick Shoes – 11:57 95#, lat box jump, strict > 1 abmat > knees(x10) > 1 abmat. Some day I’m going to pump those push-ups out like Phil!!
2 month update: So many things.. I’ve noticed I’m stronger overall and work/life things have become easier to do. My work bag feels light! 😀 In the gym my squat form is getting better. I’m falling back less and can get myself more upright which has made it easier to lift more weight.
Your push up form is legit Rita and I love the progress!
😀
Rita you did awesome today and really cranked out them push ups like a champ!!
Push press -got upto 2 reps at 120 (push jerked the last rep)
Slick shoes- 12:55
105# DL, box jump overs, 10 strict push-ups with 1 ab mat per round. Wrists were shot from the push presses so I cut the reps down. Great job 430 class!
So proud of you for keeping the WOD going after your box jump miss. That’s some mental fortitude!
After the pain subsided, I think i was more pissed than anything. That box wasnt gonna keep me down!
🙂
Push press:
155,180,205,230,205
Slick shoes: 9:56 rx lat
Came in for the late show today. Great work 6pm. Thanks Mike for the help on the PP. Definitely got a couple extra #’s tonight.
Going to have to buy bigger bars for your lifts 😉
Push press for weight: #185 (first time doing these, woo hoo!)
Slick shoes:
11:52
#105 dead lifts
Box jumps
25 pu each round
Strong!!
I did this as Round 2(pre-comp push) tonight at CFF
105 DL
20″ step ups
10 hand release push-ups & 15 sit-ups between rounds
11:47
At a girl Janet, good luck at your comp! When and where is it?
Push Press: 1RM 185# 🙂
Slick Shoes:
185# DL
Lateral Box jumps
25 pushups each round…just made it 14:00
Great workout everyone…Thanks Mike!
You are very athletic Joe, those lateral box jump overs were amazing!
Solid efforts all around today, you guy crushed this one. Get some rest, you will be sore tomorrow! See everyone at the white board!