The Boss Lady and Strongman Coach Kelly G
Warm Up and Mobility
Strength Front Squat 60% x 10 70% x 8 80% x 3-5 70% x 6 60% x 8 First 5 reps @ 60% should have a 2 second pause in rock bottom position, speed on the way out of the hole On the way back down @ 60 % last four reps done with a 2 second pause Gymnastics/Skill 3 RNFT 5-10 Strict T2B Max Handstand Hold (Advanced do handstand walk) “Tasty Burger” AMRAP 14 6 x HSPU 100 Meter Run 12 x Lunges 100 Meter Run 24 x Double Unders 100 Meter Run Motivation We all have that thing that drives and motivates us in workouts. Some get angry, some do the opposite and remain calm, but everyone thinks about something that motivates them. When the workout gets tough and seems to turn on you, what do you turn to for motivation? Reminder to please email me your before and after strength numbers if you havent already. This will help make an even better program going forward! I need back and front squat. Strict and push press and deadlift. mikeburnes@hotmail.com Squat Hold Challenge Day 22
There are a couple things that motivate me, first coaches screaming at me! HA! Second, seeing others progress throughout this journey; third – music!
Strength
Front Squat
60% x 10 – 160
70% x 8 – 185
80% x 4 – 215
70% x 6 – 185
60% x 8 – 160
Got to crush front squats with rail trail royalty today Freddie Prinze Jr himself, Chris Monsini.
Tasty Burger: 4 + 4 (48 singles)
Working hard with others motivates me. I would do a lot of my workouts prior to CFRT alone or with one or two others at times with limited programming and limited instruction so the structure here is perfect for my OCD and the changing workouts is perfect for my ADD. But having 8-10 focused ppl putting in work keeps me pushing myself. Big props to the coaches obviously but also all the members. Enthusiasm is contagious.
Enjoy the day.
Front squats
60% x 10 – 160
70% x 8 – 185
80% x 5 – 215
70% x 6 – 185
60% x 8 – 160
Thank you mike for the front rack help. You gave me some great tips. I just have to work this more often. Way to work Gaff. Thanks for the push.
“Tasty burger”
5+19+50meters
Great work 5am! As always!
My mindset is what keeps me motivated. I treat crossfit like everything else in my life, I.e. My family, job etc. I owe it to myself and the people around me to be the very best version of myself I can be. Wether it’s being a husband, father, friend, co-worker or training partner. Hard work, commitment, positive attitude, these things are contagious and we all naturally feed off of that energy wether we realize it or not. I constantly think this way so I am no more motivated in the middle of a workout than I am at any other point throughout my day.
And having a solid community and amazing coaches makes it so much easier.
you are such a wise old man. I love it =)
Outstanding response!
Front Squats
60% x 10 – 115
70% x 8 – 135
80% x 5 – 155
70% x 6 – 135
60% x 8 – 115
Tasty Burger
4+68+25m (Box HSPU, 2X Single Unders)
Front Squat
60% x 10 –205
70% x 8 – 240
80% x 5 – 285
70% x 6 – 240
60% x 8 – 205
Tasty Burger: 4 rds RX
Hip is a mess. Went in to see Chad Messina (Chiroprator in Marlboro) and things are already feeling better. Great work this morning 5am.
After “Deep Thoughts” by Chris Monsini, I feel like my response needs to be a little more quality than I orginally anticipated. That said, I was blessed to have a family that always pushed me to do a quality job no matter what; school work, digging a ditch, playing sports, etc… That’s what makes me tick.
Hoping to make it in this evening. Only 6 days left until shoulder surgery. I know I’ll be wishing for a WOD each and every day of recovery.
What motivates me and keeps me coming back, when all other work out routines through the years quickly faded away after signing the initial contract? I’ve wondered that; the first time I stepped into Crossfit I was hooked. Hooked.
Now with coaches Mike, Sarah and PJ, the community they are building, it’s hard to stay away! Even on days where I am feeling less than enthusiastic or need some space. I never regret coming in for a workout. Crossfit is a playground for grownups!
..also, I want my kids to be proud of me, and to understand the overall importance of taking care of their bodies.
🙂
This was pure agony today…my body is exhausted.
Strength- Front Squats
65
70
75
70
65
Tasty Burger 4 + 3 (singles)
I am definitely motivated by all of you! I see what you all can do and are capable of and it motivates me to push harder. But when I’m in that really dark place in a WOD, where my body is telling me to quit, I remember that I do not want to be known as a quitter. The legacy I want to leave behind is that I never gave up. That life handed me a pile of crap to deal with more than once and I didn’t quit and it didn’t beat me. I remind myself that I have come through far worse things and that quitting is not an option. Also, I like and am motivated by various forms of cake.
After the wolf and working 1 rep back squat I opted for skill today and realized I can’t do a strict T2B, oh well. Phil and I killed the “Tasty Burger” finishing in a dead tie! 5+7 box pike.
thanks Mike and Phil
p.s. had my tasty burger for dinner at Ted’s MG!! love that place.
Teds MG? Never heard of it
Great work today Rail Trailers, some deceiving pause squats today! You guys killed it as per usual. Love that you guys share a lot of yourselves on these posts! Inspiring stuff, let’s keep it going CFRT!
front squats today
Tasty burger: 4+2
Thanks PJ. Great work 7pm!!
Front squats up to 80% – 100#
“Tasty Burger” – 5+6. 2 abmats, double singles.
It was fun to join the night crew for a chang. Thanks for a great class PJ.
e
F
Awwww shucks. 🙁
G
Had an awesome session with Mike and DanO! Started with the front squats which were a lot harder than I thought. Thanks Mike for getting me through them. It felt good to hit every one!
“Tasty Burger” was another Famous disguised running WOD. I decided to use the box because my shoulders were pretty smoked. Pike push ups from the box were no joke either though. DanO and I stuck together for the entire 14 minutes. It was awesome! Thanks for pushing me Dan i don’t think I would have got nearly as many reps if I wasn’t trying to keep pace with you