Happy Birthday Rita! (Monday)
Warm Up and Mobility
Oly Warm Up Coach Lead Sotts Press 2 x 3 Snatch Drops 2 x 3 Snatch Balance 3 x 3 OHS 3 x 3 Strength Deadlift 65% x 5 75% x 5 85% x 5 75% x 5 “Instamatically” For Time 10-9-8-7-6-5-4-3-2-1 of Strict Pull Ups 20-18-16-14-12-10-8-6-4-2 of Ab Mat Sit Ups Internal Throwdown (members only) It’s on! Our first of many internal throw downs. We will do a partner one to kick it all off on Saturday the 20th, time TBD, but probably shortly after the AM classes. It will consist of 3 WODs and a final and anyone can compete. It will be a laid back, fun environment. If you haven’t already responded on our FB group page please do so now so I can set up, thanks!
Dead lifts with Gaff!
255 x 5
295 x 5
335 x 5
295 x 5
255 x 5
“Instamatically”
10:11 rx
Great work 5am! Thank you Pj!
Deadlift
“Instamatically”
8:38 Blue Band
Allllllll by myseeeeeeeyelf. Don’t wannnna be allllllll by myself….anymore…:)
You tell them Kirsti!!
We have plenty of room for you at the 5am Kirsti!
Sing it!!!
Sorry Kirsti, still trying to get back on East Coast time…
Get up a little earlier and join 5am!
Monsini’s deadlift shadow today…
255 x 5
295 x 5
335 x 3
295 x 5
255 x 5
Instamatically 12:32 with some ugly-ass pullups rounds 5-down…
Great work, 5 AM. Thanks PJ.
Enjoy the day.
Deadlift
205 x 5
225 x 5
260 x 5
225 x 5
Instamatically – 13:07
-Round 7 with ring row pull ups.
-Otherwise RX (although I agree with Gaff…The pull ups were “ugly-ass” but I need to start somewhere!
Great class. Great coaching. Have a great day!
Deadlift
205×5
255×5
285×5
255×5
Instamatically – 10:35 RX
Great class and awesome coaching.
Have a great day guys!
Great job yoshi, you crushed it!
Thanks Chris, I was just trying to get as many pull ups done quickly before my body realized I weighed 220. You definitely proved that steady-eddie wins the race.
Steady-Freddy…
Gaff is on point today!!
Yoshi, you killed it this morning! Awesome job.
Big guy getting after strict pull ups, nicely done brother!!
Deads: 320,370,370,370
Instamatically: 11:33
Kept the Deads lighter to avoid anymore low back issues. WOD was on par with Gaff, ugly ass pull-ups, especially next to the movie star Mr Prinze.
Proud of you big guy!
I tried to make the 4:30 class but traffic and weather were not on my side…ugh. I did the WOD at home and will make the DL up tomorrow!
“Instamatically” – 14:10 Rx
Legit Michelle!
DL’s: 245/280/320
Instamatically: 9:54 (Jumping Pull ups)
Great job 4:30! Thanks Mike.
Blew my mind when you walked in again at 4:30, also Dareck and Becca. I had to double check the time
Deadlifts
225×5
260×5
295×5
“Instamatically”
6:56RX
I was trying to hang with Duane but Started to feel yesterdays WOD in my Lats. Way to go Duane, you killed that WOD!
So did you Amigo!
First official cross fit class…
“Instamatically”
My arms are killing me!!!
Yay!! And you posted, Double Yay!!
1RM Deadlift 245
Instamatically: 8:15, jumping pull ups, Rx
changed the wod today since my shoulders are still killing from the comp but holy legs now!
I did squats instead of pull up at 135# it was a good weight, kept moving straight through but it was definitely a stuggle, my legs are sore!!
Where was everyone at 9:30am today?? Kristi I was alone too this morning!
I almost went to the 930 Liz, but my bed was just so damn comfortable that I couldnt bring myself to go. #restday
‘New Home’ @ 1900 class!
DL #’s 205, 235, 265, 235
I still got to improve my form…
‘Instamatically’
8:33
I had to brake the sets on the round of 8 and the last sets I was jumping for 2’s.
…it’s hard to keep those knees low now…
Thank you Mike, awesome coaching
Nice job Gus! I have been away from my 1900 home but will be back tomorrow…have been on travel to the 1630 and 1800.
Nice Joe!!! Tonight 1900 had a good attendance!
It’s always nice to WOD when you are there brother!
Keep at it, looked good overall. Small tweaks on form and you’ll be good to go Gus!
Did someone say Deadlift?! Every class was all about it. Also our newest Element grads were killing the deadlifts. Coach Sarah must have really worked her magic or is everyone a natural or both?! Great job by every one getting the Swole on today! See everyone at the white board tomorrow!
Sarah and Kelly G did a great job teaching the Elements class! I didn’t really want to do it thinking it wasn’t necessary but now I see how much it helps when you get to class to be shown all that stuff ahead of time. Thanks and I love the workouts so far!