Kelly G and Michael D
Warm Up and Mobility
Strength Front Squat 65% x 8 75% x 6 85% x 3-5 75% x 6 65% x 8 First 4 Reps at 65% 2 second pause in bottom Last Four Reps on the final set of 65% 2 second pause at bottom Gymnastics/Skill 3 RNFT 6-12 Ring Dips 5-10 Wall Squats “Everybody’s a Suspect” Tabata of Toes to Bar Lunges (Alternate Rounds) immediately into Tabata of Strict Pull Ups Jump Squats (Alternate Rounds) This is a back off day if you pull is gone from the week go ahead and sub out the pull ups. Coach’s will have alternate movements. ( maybe work a Goat 😉 ) Recovery and Over Training Hey gang, just wanted to reiterate some things we have talked about in regards to over training or just overuse. If you dont take rest days your body will never recover and develop properly.It is vital to balance training with rest and recovery. You need proper nutrition, hydration and adequate sleep. Also if you feel muscle tightness, sore joints, back off a little. I know its fun to squat and Oly all the time. But if your knees and muscles get so stiff you cant WOD, or its uncomfortable that will slow you down as well. Just pick the other option such as Gymnastics or just do some mobility during that period. Overall everyone is balancing everything nicely, staying healthy and getting fitter every time you step in the Box. Absolutely love how everyone is developing, keep it going CFRT!
Agreed. Hurt my shoulder day before thanksgiving. In Austin TX this week for a trade show so taking 2-3 weeks off. Hate to do it just worried and need to back off. Thanks for the reminder.
Thats sucks Dan, get better soon!
Hoping to get out of work in time to get this in!
Strength
Front Squat
65% x 8 – 175
75% x 6 – 200
85% x 3 – 225
75% x 6 – 200
65% x 8 – 175
Tabata: high/low
T2B – 10/6
Lunges – 11/11
Strict PU- 3/2
Jumping squats – 11/9
Great work Steph, LJ, Monsini and PJ.
The Duke gave the strength portion of this workout the DEW stamp of approval.
Enjoy the day.
DEW approved baby. Great work 5am. Definitely had some laughs post WOD.
Front squats
175 x 8
200 x 6
225 x 5
200 x 6
175 x 8
High/low
13/6
11/10
5/5
13/12
Great job 5am. Thank you Pj.
I love that the Duke approves the workout, however I don’t know if “DEW” is the correct term to use around Gaff. You know, with past Mountain Dew abuse. He could relapse.
Monsini, I don’t know if Im worried about the Mountain Dew relapse with him!
No relapse bro. Dew free for almost a decade now!
Front Squat – DEW approved!! Felt great!
– 65% @ 145
– 75% @ 175
– 85% @ 205
Everybody’s a Suspect
High/Low
-Knees to Chest – 13/12
-Lunges – 13/11
-Strict Pull Ups- 4/3
-Jump Squat – 15/12
Great job 5amers! Small class but alot of laughs. Thanks for the tips and coaching, PJ.
Have a great day.
Nobody crushes front squats quite like the Duke…
Your Crazy, Gaff! But thanks.
FS-110, 130, 145, 130, 110
Man those pause squats are tough!
Everybody’s a Suspect-
Knees to 90- 14/13
Lunges-11/10
Ring rows-10/6
Jumping squats-?
Gotta start writing these things down while I’m there so I remember and not wait till I get home.
Thanks for a great 1 on 1 class today Mike! Worked on my mobility when I got home, hopefully I make a routine out of it!
Nice!
Great night at the trail!!!! Down 2.2% body fat in two months after doing the Zone diet (not completely strict mind you)!!! Love it!
Tabata workout was a great recovery WOD today!!!
Very proud of you Mikey, thats awesome!!
Great work Mike!
Thanks Guys!
Strength
160
185
210
I had to stop after 210 because my knee was acting up.
Everyone’s A Suspect
I forget the exact numbers but it was a great back off day. Nothing to crazy but good to just keep moving. Light numbers throughout the entire day. Looks like a lot of people decided to use today as an off day. Not a bad idea. Nice work 6pm!
Way to be smart and pull the plug buddy
Representing 1900 crew!
Strength #120,140,160
‘Everybody’s a suspect’
14/13 knee2 chest
14/14 lunges
10/7 strick pull up
13/11 jumping squats
Nice WOD
Thank you Mike
1900 Crew!
Smaller classes today, sounds like rest and recovery day. Everyone who came in did great and got their legs sa-moked! See everyone at the white board!