Murphy
Warm Up and Mobility
Oly Warm Up/Skill (High Hang+Hang+Clean +Jerk) x 3 OTM 5 Clean Pull+High Hang+Jerk Strength Back Squat 5 x 1 “Marilyn Dean” OTM 10 1,2,3,2,1Power Clean 225/145 + 10 Burpees (Even) 5 x Deadlifts + 25 Double Unders Pets For anyone who hasn’t heard through social media, we lost our dog and dear friend Murphy on Sunday. Though he was 9 1/2 years old it was unexpected. He was a fun, gentle, lovable dog and we were lucky to have him for so long. He was a protector and companion for Sarah while I was overseas and I found comfort knowing he was watching out for her while I was away. It is a tough loss for our family and we will miss him terribly. Please bare with us as we mourn the loss of our Murph. We appreciate the love and support from everyone here at CFRT.
Thinking of you guys! <3
We love you guys!!!
Strength: 395# for all 5 sets
Marilyn Dean: 225#, missed the last clean in round 3 and the second clean in round 4. I was smoked but i missed these b/c i was trying to pull the weight up to my eyeballs. Thanks PJ for getting me straight for that final clean. Great work 5am, that WOD was no joke!!!
Strength – Back Squat 205,225,240,255,265
Marilyn Dean: #155 and 25 singles
Hit my 1RM back squat on the last set and felt like I still had a lil in the tank – really excited to get after a new 1RM down the road.
Great coaching PJ and Mike – great work 5 am – way to work, everyone!
Enjoy the day.
Long stretch and mobility session + warm up.
“Mariyln Dean”
Cleans- PR #85
50 Singles + Dead- #85
Finally made it back to CFRT after almost a week off. Small 4:30 class! Shoulder feeling much better; tried two-arm ring-rows instead of one! Feeling fine today.
Strength-165# for all 5 sets
MD- 115# for cleans and DLs, singles unders, and started off with 10 burpees then moved to 8 to keep within the time limit.
Great working out with you this morning Liz!
Just wanted to say as a side note that even when I cant make it in consistantly, or due to being stressed out or in a bad mood, the minute I walk through those garage doors I immediately feel better. You guys really have a great thing going on here and it shows. I love being a part of this community!
Love this!
I feel the same Marie!! 🙂
Squats
95,110,135,110,95
“Marilyn Dean”
Cleans & DL 65#
50 Singles
Strength: hit a new PR
295# back squat.
And you got more!
Nice work Joe! 300 is calling your name!!
Strength 225×3 235×2
I definitely could have gone a little heavier but I misunderstood the whole not a 1RM set. So with mine being 245 I assumed just to stay under that weight. Looking forward to retesting and getting a new 1RM. All the movements are coming much easier now and I am getting stronger by the day. This program is no joke and is most definitely working!
Marilyn Dean
165# w/dubs
This WOD was no joke. My quads were smoked after but it felt great. Awesome work 5am’ers!
PS it was crazy to see Stewie warm up with my 1RM and then continue to pile the weight on the bar rep after rep. That man is a super human!
He really is. Don’t worry Phil, we’ll be retesting soon!
Late post today!
Back Squat %age work
65% – 85# x 5
75% – 100# x 3
85% – 115# x 3
95% – 125# x 2 (I think I had another one or two in me..)
75% – 100 x 10
Marilyn Dean: 85#, double singles
Awesome class! Thanks Mike!