Warm Up and Mobility
Gymnastics/Skill3 RNFT5-10 Strict T2BMax Handstand Hold (Advanced do handstand walk)OlyWarm Up/SkillCoach leadOTM 6 Clean and Jerk ComplexFirst 3 Minutes2 x Hang Power Clean + 1 JerkLast 3 Minutes2 x Hang Clean + 1 Jerk
“Cookie”
2 RFT
20 Deadlifts (135/95)
5 HSPUs
Rest 1 minute
2 RFT
10 Deadlifts (225/155)
5 HSPUs
Rest 1 minute
2 RFT
5 Deadlifts (275/195)
5 HSPUs
“Bob the Intern”
There will be a new face at the box through the holidays. Bob Donahue will be joining us during his winter break as an intern. Bob is a Hudson resident currently attending college in a sports management field. He will be here a few days a week to observe class and learn about how a box is run. Please note that he is not here as a coach and as always any and all questions should be directed to Mike, PJ or myself. We know you guys will make him feel welcome! – S
Nice work today 5am. Definitely still weirded out about how the gym people were in one line and OLY people were in the other line of the line drill warmup, super freaky
I cant wait until he/she is old enough to read me bedtime stories! And I already watch all the kids movies. Now Ill have an excuse to see then in the theater and not have to wait for the dvd to come out
Prescribed is relative the individual. Too many people put huge emphasis on “Rx” pulling them out of where they should and need to be at that point.Therefore blunting the progress and never truly achieving their full potential. That’s my definition of Rx 🙂
I’m with you Jay, just waiting for my hamstrings to start screaming today. Great class 5am. Monsini killed it as usual. Great job! Thanks for the coaching PJ and for using you’re clairvoyance in line drills.
WOD @1630
OLY, I was not in sync tonight…
“Cookie”
2:15 #95 strict HSPU
1:54 #115 strict HSPU
1:21 #135 1ab mat
I kept the DL light to work on my form (maybe a little too light…)
Thank you Mike & Sarah
***I guess I never hit ‘submit’, better late than never…
8:33 at 95/125/145…Was shooting for 165 for the last round but I think that was a little optimistic. 125 was tough in the second round. Box HSPU. Love those deadlift WODs!
Still have no clue what the movie is…… GOOGLE THURSDAY!!
Then you probably haven’t seen it :/
Nice work today 5am. Definitely still weirded out about how the gym people were in one line and OLY people were in the other line of the line drill warmup, super freaky
After further contemplation I think I got the movie!
Forget about the movies, Phil. Just start brushing up on your bedtime stories and Disney Junior shows.
Yes! And negotiating nights out and who has diaper duty!
Jake and the Neverland pirates is the bomb!
I cant wait until he/she is old enough to read me bedtime stories! And I already watch all the kids movies. Now Ill have an excuse to see then in the theater and not have to wait for the dvd to come out
Nice work 5am’ers.
I have a feeling my hamstrings will be on fire later today…
forgot to write on white board.
“Cookie” – 9:05, rx weight, 2 ab mats
Tomorrow you’ll probably feel them Jay
So the question of the day is – what did Monsini set for the RX benchmark for this?!?
What is the Rx thing you speak of 😉
The weights/movements as prescribed, without scaling 😉
Prescribed is relative the individual. Too many people put huge emphasis on “Rx” pulling them out of where they should and need to be at that point.Therefore blunting the progress and never truly achieving their full potential. That’s my definition of Rx 🙂
I’m with you Jay, just waiting for my hamstrings to start screaming today. Great class 5am. Monsini killed it as usual. Great job! Thanks for the coaching PJ and for using you’re clairvoyance in line drills.
Oly: 115#
“Cookie”
8:26 – 135/185/215#, 1 abmat HSPU
Sorry for keeping you in suspense with my later than usual post Gary.
“Cookie”
6:34 rx
Duane said he was gonna bring it today and try and beat me. We’ll see.
Oly – 135#
Great work 5am. Thanks Pj.
There it is…. Damn – good job!
The best is these emoji faces.
They all suit everyone very well haha
Joe, are you saying I look like freakin Frankenstein? That or Crackhead Bob.
Oly – 95# form felt great after those minor tweaks!
“Cookie”
6:05 (135, 165, 185# / BHSPU)
Just have to get up early for a 5am class one of these days and I will say I’ve been to them ALL!
Thanks Mike!
One more for the cycle 🙂
Only had time for the WOD today:
“Cookie” – 9:41 Rx, went unbroken on my strict HSPUs the whole time, which is definitely some sort of PR…
Yeah!!
AWESOME JOB GIRL!
Had a lot of fun with this WOD…
Cookie: 6:06 RX’ing the weight and box hspu’s, need to progress to plank off the box and get cracking so I can get after Monsini!
Had a lot of fun with this WOD…
Cookie: 6:06 RX’ing the weight and box hspu’s, need to progress to plank off the box and get cracking so I can get after Monsini!
C&J’s were good too!
You are ready for pike off the box fo sho Woody!!
Handstand walking,clean and jerks,heavy Deads and HSPU’S!! We saw it all today,fantastic work CFRT. Very eventful day!
Great work 7!
Did the toe to bar work which was more like toes to L-sit and some hand stand holds.
Cookie
8:55
135/225/275 for the deadlifts
1 ab mat for the HSPU
Stumbled a few times on the HSPU but they were better.
Thanks Mike and Sarah.
Looked good brother, very legit!
WOD @1630
OLY, I was not in sync tonight…
“Cookie”
2:15 #95 strict HSPU
1:54 #115 strict HSPU
1:21 #135 1ab mat
I kept the DL light to work on my form (maybe a little too light…)
Thank you Mike & Sarah
***I guess I never hit ‘submit’, better late than never…
Absolutely, never too late Gus!!
OLY, got to work this more often…felt better today…work in progress
Cookie – 1:52, 5:09, 8:52 HSPU
Thanks Mike and Sarah, coming to the box is one of my favorite things I do in the day!
Can’t wait for Saturday
LOVE hearing that Joe!
Forgot to post 🙁
My poor hamstrings today….
Gym
“Cookie”
3:06 (85)
7:09 (110)
10:15 (135)
Now to foam roll for 2 hours tonight 🙂
Deadlifts for days!
Gym work..
8:33 at 95/125/145…Was shooting for 165 for the last round but I think that was a little optimistic. 125 was tough in the second round. Box HSPU. Love those deadlift WODs!
You posted Liz! You killed those deads!!