Kelly and Mini G Post Strongman Comp. Proud of you ladies!
Warm Up and Mobility
Gymnastics/Skill 3RNFT 1-4 x Muscle Up practice 15 x Med Ball Sit Ups+ Max Hollow Hold Oly Warm Up/Skill (Snatch Pull+High Hang Power Snatch+Hang Power Snatch+Snatch) (1+1+1+1) x 2 OTM 6 Complex First 3 Minutes Power Snatch+Hang Power Snatch+OHS Last 3 Minutes Snatch “Sweatpants” Every Two Minutes Complete AMRAP of 3 x Front Squats 185/125 6 x C2B Pull Ups 9 x KB Swings 70/53 30 Seconds rest between rounds Repeat for a Total of 4 Rounds Scale appropriately, reduce skill level and weight to keep constant movement Strongman Comp Our resident Strongwomen got after it today down in Connecticut at The Battle of the Belles V. They placed really well in a stacked line up. We are so proud of you ladies, you represented all that CFRT is about! For those of you who are unsure about trying Strongman at Rail Trail, dont be! Lots of fun for all ability levels! Proud of you Kelly G and Mini!
Sweatpants
1+8, 1+5, 1+5, 1+4
105#, jumping, 44#
Stairs are a challenge.
🙂
OLY:
Snatch work 95/115 need to work on hang position…
SweatPants:(#125/C2B/#53)
1 + 11
1 + 9
1 + 6
1 + 6
That was tough, great coaching Mike and PJ. Awesome work, 5 AM.
Enjoy the day.
Gymnastics
Sweatpants: Rx
Rd 1- 2
Rd 2- 1+10
Rd 3- 1+5
Rd 4- 1+6
Definitely need a day off after the last 3 days. Great work this morning everyone. Big thanks to PJ for help on the muscle up progressions.
OLY:
Minutes 1-3: 135#
Minute 4: 155#
Minutes 5&6: 165#
Been putting in a lot of snatch work lately, all positions feel really good. I’m a big fan of the complex work, it helps me dial everything in.
“Sweatpants”
155/C2B/70
1) 2+1
2) 1+4
3) 1+5
4) 1+8
Great work 5am. Thanks mike and pj.
You are definitely dialed in brother!
Is Sweatpants a movie clue, or just a comment on our wardrobe for the comp yesterday? LOL
For the record, Mini placed 8th in Novice (out of 25), which is super impressive for a first competition, and I placed 6th in Masters (out of 20), against several women who train year round at a Strongman gym in Connecticut.
Way to work ladies! Awesome job!!!
Love this! Congrats ladies!
Awesome! Nice job!
So awesome to watch you ladies crush it, so worth the trip!! We’re all very proud of our CFRT Strong women!!
Awesome work ladies!!!
Awesome job kelly and mini!!
Oly
Sweatpants
1+16, 1+9, 1+7, 1+6
75#, jumping, 35#
Good size 9:30 class! Thanks Mike!!
Gym work
“sweatpants”
2, 2, 1+11, 1+13
(65# front,Jumping chest to bar, 44# KB Russian)
Love that you post even when you do the WODs at work, keep up the good work!!
“Sweatpants”
2+1 1+? 1+8 1+7 (something like that) 135# FS/ 53#KBS C2B
Worked on my bar muscle ups tonight. They are really starting to come together. Thanks for all the help Mike looking forward to linking them together in future WODS!
Ring Muscle Ups Phil and they are looking great!
Hahah Thats what I meant! Ive been doing bar muscle ups so much its what Im use to writing. Thanks again Mike
Sweatpants
135/C2B/54
1+16
1+9
1+9
1+6
Great Job 7pm…big class tonight! Thanks Mike.
Solid efforts all day. You guys definitely were not afraid of this tough WOD. Attacked hard and often, love the drive you guys are developing! See everyone at at the white board!!