Joe B w/ Dan Bailey
First Class will be the 9:30
Warm Up and Mobility
Oly Warm Up Coach Lead Clean 2 x 3 High Hang Power Clean 3 x 1 High Hang Clean Strength Deadlift 50% x 8 60% x 4 75% x 1 85% x 1 95% x 1 101 – 105% + x 1 The 101 – 105 % is a big jump. Use how you feel on 95% to determine where in that range you should be. If you dont know stay on lower end. “Kitchen “ With a running clock complete 0:00-3:00 30/25 Calorie Row Max Box Jumps 24 / 20 3:00- 6:00 25 x Hang Squat Cleans 95 / 65 Max Lateral Barbell Hops 6:00- 9:00 20 x OHS Max Double Unders Post scores for Box Jumps, Barbell Hops and Double Unders Snow Storm Hope everyone made thorough the storm ok, and with all their points intact 😉 See you guys tomorrow!
Clean
2 x 3 High Hang Power Clean (95/115)
3 x 1 High Hang Clean (135/155/165)
Worked the form, felt like I have more in the tank…
BJ : 18
Bar hops : 30
Singles : 70
Rowing and squat cleans were tough… (75#)
Great work everyone, thanks for the warmup PJ.
Enjoy the day.
Good, leave it in the tank. The beginning is all about working the form!!
Deadlift:
145# x 8
170# x 4
215# x 1
240# x 1
270# x 1
285# x 1
300# New 1RM
Deadlifts felt super strong today!
“Kitchen”
30 calorie row
Box jumps- 30
25 x HSC 75#
Bar hops – 80
20 OHS 45#
Singles – 102
OHS were tough so dumped weight after 2 and felt better.
Nice job Nooners! Thanks Mike and Sarah!
OLY
HHPC 135/155
HHC 175/205/235
Cleans felt really good.
“Kitchen”
Box jumps – 28
Bar hops – 9
Dubs – 66
Used 95#. Should have gone lighter, the hang sq cleans almost took the full 3 minutes. Next time.
Great work 930. Thank you Pj.
Oly: 185:215:225
Kitchen :
30 box jumps
61 bar hops
48 dubs
Almost took Monsini out this morning when I went flying back on my tail during the cleans. Btw that and Ally dropping the bar on her head tonight, the Stewies are gonna be on ice tonight. Maybe I’ll just go sit in the snow.
Being a clutz is a lifetime affliction.
Deadlift: Just completed elements so today was working on Form only. Did get to 295# once.
“Kitchen”
BJ – 25
BH – 20 (getting form down on HHSC was a big point of focus)
JR Singles – 15 (again getting form down for OHS was a big point of emphasis)
Only going to get better with each WOD!
Strength-305# (5# PR)
I havent been able to even get close to 300# in over a year. This is a 30# pr for my numbers here at CFRT.
Kitchen-
Box step-ups-22
Bar hops-10 (hang cleans)
Single unders-70 (front squats)
Yup, felt like dying diring this WOD. Definitely got some sort of sickness in my lungs. Hopefully I can sleep it off and awake healthy! Congrats to everyone on their PR’s today!!!
Strength today. Got 230# to my knees but felt like the bar was getting away from me and I was coming into my toes. Would have been 5# PR
Kitchen
14
Blanked on the bar hops. Got to about 20 or so cleans? Should have gone lighter from the start.
33 single unders
Strength DL @ 95% 330#
Kitchen
Box Jumps 38
Bar Hops 45
DU 15
I really enjoyed this WOD. Hope to see it again sometime in the near future! Great 6pm class! Great work everyone
DL new 1RM 405 (PR) very happy with the lift and the gain over my previous 1RM…onward and upward 🙂
Kitchen: This was a burner
Boxjumps: 35ish
barhops: 60
DU (singles): 115
Great job 4:30! Thanks Mike and Sarah!
Strength: deadlift
200# new 1RM! That’s a 35# PR!! 🙂
“Kitchen”
Yikes… 18 BJ, 0s on the others. Went with 55#, should have gone lighter.. My legs were smoked
Totally just realized i couldn’t do math tonight… Meant to do 55# but actually did 65#. Might have been able to get through those rounds at 55! Oops…
You need the crew to help you with the math 😉
Did someone say 1Rm Deadlifts , oh yeah ,you guys got after it! Congratulations everyone on your PRs, you worked hard for them. And those who didn’t, dont worry. Some days are like that, especially with the deadlift. Oly cycle off to a good start, sounds like people are already getting more comfortable getting under the bar! And of course the humbling Metcon . We will keep diving into new areas you guys haven’t been tested. We will continue to grow, learn and improve. Let’s do it Rail Trail!
Forgot to post yesterday! Oopps! Sorry Mikey! Got up to a new PR on my deadlift – 460# BABY!!! Inching closer to the 500 mark!!!
Started to get after the WOD, but something didn’t feel right in my knee so I stopped which was a bummer but definitely the right call!