Three of the 6am ladies getting after it!
Warm Up and Mobility
Strength Front Squat 65% x 5 75% x 3 85% x 1 95% x 1 100% x 1-2 85% x 5 Gymnastics/Skill 3 RNFT 5 -1 0 Pull Up Practice 1 Minute KB Squat Hold Open Prep EMOM 8 5 – 10 C2B – Unbroken- (Even) 25 x Double Unders – Unbroken- (Odd) “Double Arcs” 5 RFT 5 x Ring Dips 10 x Russian Swings 70 / 53 20 x Sit Ups 40 x Double Unders Clean Eating Challenge Support Wanted to highlight how much we love that you guys are sharing your temptations and questions on the event page. Its so great to see how you guys, as a community, respond with encouraging words and tips! That is what it’s all about gang, we are so proud of all of you!
Awesome 5am – Good warm up PJ! Double Arcs – 10:14. Body is still adjusting to the time…. Gaff – definitely wasn’t awake – I did 1.5x singles…. glad you caught that. PR’d my front squat at 250#!
Yes, making great strides!!
Front Squats w/Gary
165, 185, 210, 235, 250, 210.
Everyone was cah-rushin’ it!
Double Arcs: 11:40 (53/2X singles)
Great coaching PJ.
Enjoy the day.
Front squats w/ Murph.
185 x 5
205 x 3
225 x 1
255 x 1
275 x 1
205 x 5
“Double arcs”
9:54 rx
Great job today by everyone! Heavy front squats, huge efforts and support for others through the Wod. Awesome. Thank you Pj.
Nice having Gary there, hopefully he will make 5am a regular thing..?
Chris – thinking the 5am might be the norm until skiing season! Gaff – thanks for the partnering and encouragement. Like the 5am vibe!!
Upon further review, the Movie clue is ” Golden Arcs ” Hope this helps
Nope
I got this movie… it’s a classic!
Another amazing morning at CFRT! Super impressed with the front squat form which is allowing you guys to crush the weights. Thanks for a great start to the day.
Woo hoo…4 days in a row!!! Never worked out more than twice a week in my life. Loving it! Body is sore but I am doing it! And I remembered to POST! Now that’s making progress!
Worked on my squats – they are coming along.
Double Arcs
(think I may actually have the movie this time)
14 minutes 25# – doing singles – 40/35/30/25/20. Should have done 25 each time to make it work. But I finished a bit after the 14!
Thanks PJ and Amy…we missed you Kirsti!!!
Love seeing the work done at 5 am…inspiring!!!
Keep up the great work, Lori!
Awesome Lori! Love hearing these things and of course the posting 🙂
Sore is good, awesome job this week Lori 🙂
Day off today and tomorrow, but I’ll be back this weekend!
Thanks Kirsti!
See you next week!
Strength:
135×5
205×3
225×1
245×1
255×1
225×5
I need to work on my squat depth.
“Golden Arcs”
11:38 (2xSingles)
Strength – Front Squats
70 x 5
80 x 3
90 x 1
100 x 1
105 x 2
90 x 5
Definitely feel a new 1RM coming on…
“Double Arcs”
13:45 (band RD, 35#, 30 double unders)
Felt good this morning! Cut back the double unders a little so I wasn’t hanging out there so long but they’re definitely coming along nicely! Probably should have upped the KB weight but still felt good. Good work 5am and thanks everyone for the push at the end, happy Thursday everyone!! 🙂
Awesome job, Olivia. Looked strong the whole way through!
Thanks Gaff!
Front Squat:
130 x 5
150 x 3
170 x 1
190 x 1
200 x 2
Felt great today 200 was my old 1RM and it felt light !!!
“Double Arcs”
5 ring dips
10 KB Russian
20 Abmat
120 singles
(9:44)
Nice job 930!!! Let’s see everyone post! Thanks Sarah !!!
53# KB
Oh yea Matt!
Definitely over 200 next time Matt! That looked too easy and depth was no question! -S
Strength-worked up to 175# @100%. Felt pretty good. Thats my previous 1RM
Golden/Double Arcs-10:56
Box dips, 44#, doubled the singles. This was the first time in a REALLY long time that I didnt feel like I needed to stop/die at any point during the WOD. It feels really good to notice the effects of eating right and keeping up with the water intake. Again, I cant wait to see how things progress throughout this challenge! 🙂 great class Sarah!
Love this Marie!!! Great work today, keep it going!
-S
Strength
165×5
185×3
215×1
240×1
250×1-2 (failed)
I didn’t get up to my 1RM today but its partially because I went to low. Im still having trouble finding that sweet spot when I get into the heavy weights. I either go to low or I flirt with parallel. Just something I need to pay attention to and I’m sure will come soon enough.
Golden Arcs
8:14 as written
I had some carbs today for breakfast and that seemed to do the trick. I was back to normal during and after the WOD. I’ll do the same thing tomorrow and see what happens. Thanks Sarah! Great work 9:30
You murdered this WOD today Phil! Awesome job. Ezekiel FTW 😉 -S
EZEKIEL FOR SURE!!!
This is my first EVER post online. So here it goes…
Double arcs – 12:19 25# singles x2
Strength week 2 front squats – 80, 95, 105
Thanks mike for the always awesome coaching! See you guys soon 🙂
Yes!!!
You posted!!
The Grosman’s showin up!
Double arcs 9:45 (I think) – red band for dips felt easy but I knew RX was out of reach. 53# Kb.
Thanks for the coaching Mike. That kb felt so much lighter the it normally does. I really thought 53 was out of range before we started.
Mina posted right before me and it was there, but now it’s gone. I’m don’t think I can get her to post again!
Just needed to be approved is all buddy, it’s there now 😉
Proper movement patterns and your just getting stronger amigo!
“Golden Arc”
10:04 #53 KB, Singles x2
Front Squats
Finished at 255 for 2
Thanks Mike – been a great week!!
Awesome to have you Jason!
Good to see some faces posting online. Way to go Mina and Sasha! POST ONLINE!!!
🙂
1900 class
Strength
Front Squat
x 5 #135
x 3 #155
x 1 #175
x 1 #195
x 2 #205
x 5 #175
“Double Arcs”
10:18
#53, 80 singles
Awesome coaching Mike, that push on the last leg took few seconds off my time!
You definitely kicked in that extra gear, love seeing that stuff!
FS- Worked up to 315#. Felt pretty good today.
Golden Arch- 9:36 rx
Good battle with Duane in the 4:30 class. Could keep up in the end. Nice work everyone.
Couldn’t
Looks like you kept up just fine to me Stewie!
Front Squats tonight.
% work off 300. Got 300×2 🙂
Golden Arcs: 10:36 rings, 70#KB, 2x singles.
Great job 7pm! Thanks Mike.
Question: When we did the 5×1 front squats I PR’d does that become my 1RM or do I stay % work off my previously established 1RM. It seems wrong as the % work builds up and as we are at the end I think I should have been using my last 1RM and not the PR number?????
Your correct, use the 1rm max from the beginning of the cycle, unless I have personally adjusted you since.
I made the same mistake, I used my last week’s PR (205) instead of my previous (185). I squeezed 2 on the 100% but I felt heavy
Nice job 7 pm!
165/195/225/245/255/225
Got 2 reps on 100%. Moving on up! Great job by my partner Joe with the awesome form.
Golden Arcs
12:03
Need to work on the ring dips
Used 62# for the first time and felt good
2x singles
Thank for a great class Mike!
Looked good Marty and those ring dips will definitely get better with some better technique. Your strong brother!
Gym
Golden Arcs
14:25 #25
Row 200m
I can’t believe I forgot my abmat haha but I did it all the way!! lol
Great work everyone and thanks Mike for awesome coaching!!! Not awesome couching Mike….Hahaha
I was just kidding about that Cassie, that’s a term we use when Sarah is doing office stuff on the couch and throws in coaching ques and tips = couching 🙂 great work today, really good to have you back in classes!
I know Mike I was just teasing you!!
🙂
Prs are lurking and you guys were sure pushing on the Metcon! You guys fire us up!! Hope your liking all the rowing. I guarantee your bodies do 🙂