Warm Up and Mobility
Oly Warm Up Coach Lead Snatch 2 x 3 High Hang Power Snatch 3 x 1 High Hang Squat Strength Strict or Bench Press 50% x 8 60% x 4 75% x 1 85% x 1 95% x 1 101 – 105% + x 1 *Make Up Day for Back Squat %* “It’s all in the reflexes” OTM 6 Max Power Cleans 185/135 8 x Burpees over bar (Lateral) OTM 6 10 x Deadlifts Max Burpees Post scores for power clean and burpees Optional Core Cashout 3 RNFT 40 Ab Mat Sit Ups (Knees Bent) + Max Hollow Hold The Process Hey guys, I want to reiterate how important it is to stay with the programming. The programming is set up for you guys to achieve maximum fitness while remaining healthy and not over worked or over trained. Any extra modification to workouts may lead to over training and potential injury. You guys are making huge gains and you will continue to do so when you stick to the plan. If you have been modified by a coach then it’s ok. Our number one priority remains your fitness and overall welfare. We are dedicated to giving you the best coaching, programming and community possible. Remember, there is a method to our madness!
Thanks for helping me mod the Wod! Feels great to just get in there and be a part of it again.
Was more awake this morning – kinda wishing I wasn’t… This one hurt quickly. Joe/Phil – this is your workout.
Strength – 155# press
“Its all in the Reflexes”
Cleans 10/8/6 – 24 Total 145#
Burpees 11/12/15 38 Total
Gaff was quiet today, LJ kept him in control…
Great coaching PJ – thanks.
GP – if you keep waking me up at 4:00 AM, I’m gonna hafta’ start going to the 5:00 with you….!
Yes! Otherwise, I’ll expect breakfast when I get home ;-)))
Gary, can anyone REALLY keep Gaff in control?
Very good point! I think our goal is to not be the target of his ire and sarcasm!
Consider yourselves both targets now LJ and Gary! Lol
Wasn’t my workout by any means. It was a tough one for sure!
Back Squat
65% x 5 – used 165
75% x 3 – 225
85% x 1 – 255
95% x 1 – 285 Fail
100% x 1-2 – did not attempt
75% x 5 – 225
Tough morning during the strength session today.
“It’s all in the reflexes”
OTM 6
Max Power Cleans (135) 10/8/8 = 28 total
8 x Burpees over bar (Lateral)
OTM 6
10 x Deadlifts (135)
Max Burpees 12/10/15 = 37 total
Great work, 5 am.
Enjoy the day.
Back Squat – worked up to 295# – (25# PR). felt good this morning.
It’s all in the reflexes –
OTM 6
Max Power Cleans (115) 8/7/8 = 23 total
8 x Burpees over bar (Lateral)
OTM 6
10 x Deadlifts (115)
Max Burpees 10/10/12 = 32 total
DEW approved WOD!
Great work this morning, 5 am! Stay focused today!
Great coaching, PJ! Thanks for pushing us.
STEWIE…..STEWIE…..Where are you? Hope that California is treating you well.
Back Squat Make up work
100% x 1-2 – did 190 for two reps
“It’s all in the reflexes”
OTM 6
Max Power Cleans (105) 10/10/10 = 30 total
8 x Burpees over bar (Lateral)
OTM 6
10 x Deadlifts (105)
Max Burpees 12/12/13 = 37 total
Rough couple nights of sleep this past week but fought through and feel better for it. Great job 6am! Love our little group.
Thanks PJ
Strict Press – got to the 105% at 65# – failed twice UGH Right arm just worn out from the week…Next time…I’ll get it!
“It’s all in the reflexs”
Max Power Cleans #35 15/13/13
4 Burpees over bar
10 Deadlifts – wished I could have changed weight for these – way too light
Max Burpees 9/8/8
So my CF experience has crossed over into other areas of my life in new ways – I’m calling it a WOD-ification…got over the fear of a hairstyle change and let my hairdresser do whatever she wanted. I needed my hair under control for working out and to show the changes that are going on in my world. I am loving this!
Thank you PJ – and the 6 am class…YOU ARE AWESOME!
Can your hairdresser help Gary and LJ with their male pattern baldness?
Great work, Laurie!
Haha she can try!!! Perhaps a weave and some soul glow!
LOL!!
Great work Lori, try not to jump to 105% on strict press. That’s a big jump. Stay in that range. Use the factional plates as well!!
Strength – back squats
165 x 5
225 x 3
255 x 1
285 x 1
305 x 1
255 x 5
Nice work Gaff.
“It’s all in the reflexes”
Power cleans (185#)
7/6/7 = 20
Burpees
17/15/19 = 51
Great work 5am. Thanks Pj.
Awesome job, Chris!
Really good job on the burpees Chris!
Back Squat:
155# x 5
175# x 3
200# x 1
225# x 1
235# x 1
175# x 5
“It’s all in the reflexes”
PC: 10/8/7
Burp: 15/16/17
Man I’m dead but that felt good! Nice job 930am! Thanks Sarah!
Oly 40#
‘It’s all on the reflect’
Pc:16/16/17
Push ups/ sit ups: 27/21/23
It feels good after this…
Great 9:30 class
Thanks Sarah!
Strength-make-up BS work. 205# for 1rep, failed twice before that. I think my body might be telling me to take a rest day. My 95% and 100% reps were pretty ugly. Strained something in my lower back. Decided not to WOD after the first round of cleans and rolled out with the lax ball. I didnt want to take any chances on pushing myself with my history of back issues. Watching everyone else gut out that WOD was pretty nice to see from the sidelines. Good job 930!
Back Squat
180×5
205×3
230×1
260×1
275×1 ( tried for 2 but failed )
It’s all in the reflexes
Power Cleans 13/8/8
Burpees 17/14/18
I was really feeling this one today. I initially wanted to go with 155# but went with 135# because of the way the WOD was designed. I could have gone a little lower than that. The first round felt really good and then my legs turned to jello. Thanks for the motivation Sarah. Nice work 930
At a boy Phil, great first round, you held on pretty good. Wheels are supposed to fall off a little bit 🙂
So, just finished the 1pm Reebok ONE WOD. Decided to do the CFRT Core Cash-out, holy smokes……I want to hear how long your max hollow holds were, mine were not very long at all……nice one Coach Mike! I urge you all to try this one, you can do this anywhere, even in California Stewie.
Welcome to the programming PJ 😉
Strict press
Attempted new one rep max at 172 but failed
Used 115# for the WOD
17/14/12/13/13/15
Nice job 7. Thanks Sarah!
Snatches:
HH Power Snatch
65# x3
85 x3
HH Snatch
115# x1
125# x1
145# Failed 2x
Felt GREAT, actually worked on my full snatch getting deep into it!
“It’s all i the reflexes”
Cleans (125#) – 14/11/12
Max Burpees – 11/12/16
For some reason I thought i should max out on deadlifts…then figured out no one else’s bars were clanging on the ground…ooops!
Why such a big jump on HH Snatch woody, keep them smaller and steady. But love the progress!
Got home from concert #3 early enough to WOD before dinner 🙂
I had to modify the WOD to accommodate for my mini metal plates.
AMRAP 6: Max Hang Power Cleans (105#)
8 BOB (lateral)
= 9/9/9
The 2nd AMRAP was a bit trickier…I tried to DL the 105# and stop at mid shin, but it was awkward and bothered my back. Did round 1 with the 10 DL, and the last two rounds I just waited 30 seconds before starting the burpees. Probably should have only waited 20 seconds, but oh well… at least I worked out at all!!
Max burpees = 9/10/11
Nice Michelle, way to get after it at home after a long day again!
Did Back Squat make up work today – felt really good. Hit my 1RM (185) for 2 reps and still had something left in the tank for those last 5. Cannot wait to retest this!!!
It’s all in the reflexes
Cleans – 13/11/9
Burpees – 9/8/9
I <3 Burpees
Back squat make up…Felt heavy, legs still recovering from Tuesday’s squatfest WOD. Hoping that means it’ll feel way lighter when we re-test:)
Cleans @ 55 – 15/13/13
Burpees – 9/9/11