Wednesday 1/21/15

Jan 21, 2015 | 36 comments

Happy Birthday Laurie P ! (Tuesday )

Warm Up and Mobility

Gymnastics/Skill

5 Rounds of

40 seconds on double Under Practice

20 seconds rest

Open Prep

EMOM 8

2 -4 Muscle Ups (Even)

20 x Speed deadlifts ( Very Light) (Odd)

Oly

Clean

3 x Three Position Clean (HH+H+Cl)

Light to Moderate

1Rm Clean

“Cracker Jack Timing”

1 Minute of Calorie Row

1 Minute of Double Unders

1 Minute Push Press 75/55

Rest 30 Seconds

Repeat for a total of 3 rounds

Movie Choices

Hey gang , we are going to post the movie in the group as well. The choices are Men of Honor, Scream, Top Gun. Let’s hear from you Rail Trail!!

36 Comments

Phil on January 21, 2015 at 1:21 am

Men of Honor
Reply
Wood on January 21, 2015 at 2:10 am

Men of Honor!
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Kelly G on January 21, 2015 at 2:39 am

Men of Honor
Reply
Duane on January 21, 2015 at 2:57 am

Goose!!!
Reply
Walter on January 21, 2015 at 3:56 am

Me of honor
Reply
MonicsB on January 21, 2015 at 3:58 am

Men of Homor
Reply
- Anonymous on January 21, 2015 at 3:58 am
  
  Honor
  Reply
L.J. on January 21, 2015 at 11:19 am

Oly – 165# (5# PR) focused on getting under it.

Cracker Jack Timing –
H/L/Total
row – 23/18/59
single unders – 70/51/181
push press – 16/12/43

Great class this morning. Definitely a WOD that’ll take the wind out of you but great feeling after finishing.
Great work 5AMers. Thanks for the coaching and tips, PJ.

Have a great day everyone
Reply
L.J. on January 21, 2015 at 11:20 am

Top Gun
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Kirsti on January 21, 2015 at 12:44 pm

Oly – 150#, failed twice at 155# which if I remember correctly is a pr from a couple years ago. Still felt really good, just couldn’t get more than a foot out of the hole on the 155#

“Cracker Jack Timing”
H/L/Total
row – 15/13/38
double unders – 73/54/187
push press – 15/14/43 I think?

Thanks PJ! Great job 6am’ers.

…Mike why’nt we get one minute rest on this one?! 😉
Reply
- admin on January 21, 2015 at 1:43 pm
  
  Because I know you can handle it Kirsti. You guys are recovering quuckly, a minute on this one would have you too fresh 😉
  Reply
Becca H on January 21, 2015 at 4:35 pm

Thanks Mike for all your help with cleans today!
Reply
- admin on January 21, 2015 at 6:05 pm
  
  You got it Becca, great work today and posting!!
  Reply
Matt on January 21, 2015 at 6:14 pm

Oly: 185# PC
Def a mental struggle today once weight got heavy, but felt great to over come that obstacle!

“Cracker Jack timing”
Row: 20/23
JR: 104/112
PP: 14/21 75#

Did singles for jump rope. Def hardest part today for me!

Thanks Mike for helpful tips and coaching!
Reply
Gary on January 21, 2015 at 6:54 pm

Great 5am Crew! Surprised to be awake… No Gaff so we had to make our own entertainment….

Men of Honor

Open Prep – MU’s and Deadlift combo is sneaky… took some focus to get through. Monsini and I did 10 mins…. ;-0

“Cracker Jack Timing”
Row 11/11/12
PP 40/25/35 – 75#
Jump 130/125/121 (singles)

Great warm-up and coaching PJ!
Reply
- admin on January 21, 2015 at 7:00 pm
  
  10 minutes??
  Reply
  - Gary on January 21, 2015 at 7:03 pm
    
    Open prep was listed as an 8 min EMOM – we did 10… Felt good to get the rounds in.
    Reply
    - admin on January 21, 2015 at 7:04 pm
      
      I get what you meant
      Reply
- L.J. on January 21, 2015 at 8:25 pm
  
  You were a beast this morning, Gary! Awesome work.
  Reply
Gary on January 21, 2015 at 6:59 pm

Isn’t that a sexxxxxy picture of my wife ;-))))
Reply
Lori on January 21, 2015 at 7:41 pm

Oly – working on my form. Not ready to back squat just yet! But I’ll get there.

Cracker Jack Timing
Cal Row 13/12/12
Singles 17/16/29
Push Press 13/18/11

Realized I was using a jump rope that was way too long for me…much better with the correct length rope DUH!

Great coaching PJ! Thanks for making mornings FUN!

Loving the 6 am crew! And the encouragement of the 5 am’ers.
Reply
Marie on January 22, 2015 at 12:26 am

Oly- 140# (5# PR). Tried 145# numerous times and I unfortunately got in my head. I couldnt shake it. Thanks for all the tips Mike, some day I’ll get it
Cracker Jack Timing
Row-14/11
Single Unders-75/65
Push Press-30/20 (55#)
Holy smoker of a WOD! Between DL’s, air squats and rowing, my legs are very unhappy with me right now. Did some extra rolling out once I got home. I am actually loving all the rowing! I’ll be the unhappy one once spring cones around and we’re back to running 🙁
Reply
Kelly G on January 22, 2015 at 12:38 am

OLY 130# 15# PR woohooooo!

Cracker Jack Timing
Row 8/9
Singles instead of dubs 70/115
Push press 55# 15/23
Reply
- admin on January 22, 2015 at 2:17 am
  
  That was a solid clean KG, great work!
  Reply
Rita on January 22, 2015 at 12:43 am

Worked on Dubs

Cracker Jack Timing
Row 15/14/13
Singles 140/115/110
PP 19/15/13 45#

Great class tonight Mike!!
Reply
Phil on January 22, 2015 at 1:44 am

OLY 185#
I need to start squat cleaning everything until it just becomes automatic. I’m at the point where it’s to heavy to power clean but my mind won’t let me squat clean.

Cracker Jack Timing
Row 27/19
Dubbs 40/20
PP 17/13 75#

I couldn’t get the double unders going today. Other than that a great WOD. My legs were definitely feeling it going into round 2. Thanks Mike for the Outstanding Programming!!!
Reply
- admin on January 22, 2015 at 2:18 am
  
  The Oly cycle resets tomorrow Phil, the high hang and hang positions this time around can be heavier and will give us the confidence to get under heavy weight!!
  Reply
Judy on January 22, 2015 at 2:18 am

Whew, legs were burning!

Clean: 100lbs

Wod:
row- 9/11,
single unders- 100/115,
push press – 21/27 with 35lbs

PS- The sign in tablet was outta battery, so joe and I couldn’t sign in at 6.

Great job everyone!!!
Reply
- admin on January 22, 2015 at 2:19 am
  
  Gotcha Judy, on the charger now!!
  Reply
admin on January 22, 2015 at 2:27 am

The official end of this Oly cycle didn’t dissapoint. You guys are definitely getting the positions down and it’s only going to get better the next time through! Double unders as well are improving nicely as well. You guys sure dug in today with the interval wod today. Proud of you guys!
Reply
Liz on January 22, 2015 at 2:27 am

got a pr today for a 145 # clean! Felt really good, I know I still have a lot of work to do on my pulling and form but it’s ten times better then it used it be and will only get better!
Reply
- admin on January 22, 2015 at 2:36 am
  
  Wait, PR??!! No celebration ? You at least ring the bell?!
  Reply
MAC on January 22, 2015 at 2:50 am

SO close to 165# clean today. Tried for it twice, and both times I was able to catch it at the bottom no problem, but got stuck on the way up. Next time!

WOD:
Push Press – 23/18 (55#)
DU – 75/64
Row – 13/12
Reply
- admin on January 22, 2015 at 2:54 am
  
  Michelle, those were the best cleans I’ve ever seen you do!
  Reply
  - admin on January 22, 2015 at 4:13 am
    
    I agree. Thought you had the last one! You’ll be able to stand it up soon 🙂 -S
    Reply
Amy R on January 22, 2015 at 3:54 pm

5# PR for 125 # clean!

Wod
Row 15/16
Jump rope singles 108/120
Cleans 16/18

Great class!
Reply