CFRT In House Fun Down #2
Gymnastics/Skill
3 RNFT 4-6 T2B Practice 5-10 Wall Squats Open Prep EMOM 8 5 -10 T2B (Goal is unbroken) (Even) 5 -10 Box Jump Overs (Odd) Oly Warm Up Coach Lead Jerks Push Press 2 x 5 Push Jerk 2 x 5 Movie Clue – Seal “Rise Fast” 5-4-3-2-1 Power Clean 225/155 Bar Muscle Ups Repeat workout, compare score here Since we got snowed in, we will do the programming set up from yesterday. Note the movie clue is different 😉 Hope everyone enjoyed that heart attack of a Super Bowl !! How did everyone make out with snow removal, and what are your thoughts on the Pats come from behind victory in the Super Bowl??!!!
Oly
Push Press – 65/75#
Push Jerk – 85/90#
“Rise Fast”
10:00
110# x 1, 105# x 2, 95# x 2
Green band pullups x 2
Could have completed the wod at 110# but was having a hard time getting under the bar – need to work on landing in between a power and a squat. Thanks for the tips PJ, good work 5am!
OLY.
Push press 135/155
Push jerk 185/205
OLY felt good today.
“Rise fast”
9/9/14 8:44 (185#, bar muscle ups)
2/3/15 8:27 (205#, bar muscle ups)
My hands were pretty beat up before this workout and my right hand tore on the very first muscle up. I’ll be looking forward to doing this one again in the future, however, still happy with the improvement.
Great job 5am! Nice to see Wood there this morning! Thanks Pj.
Tore on first one and kept going, no thanks
Worked on my T2B progressions this morning. Thanks for all the tips Mike.
Rise Fast-4:37
115# power cleans
Kipping pull ups for the first round of 10 then switched to ring rows. Started ripping and getting blood blisters on my hands. Nice quick WOD this morning! Great job done by all!
Looked great Marie!
Oly:
Push Press 115#
Push Jerk 135#
“Rise Fast”
4:53 135# C2B
Wow! What a difference 40# heavier and C2B instead of Jumping Pull Ups, did it a 1:20 faster !! Felt great to see those number differences!!!
Thanks Mike! Nice job Nooners!
Huge difference, constantly improving Matt!
OLY
Push press:45/55/65
Push jerk: 55/65
“Rise fast”- 5:40.
Started with #65 for the first 5, then dropped to #55 to maintain good form. Thank you Mike for the tips, need to work on my “mental block”.
Getting better every time, your getting there Susan!
So cool to be up with the Vampires this morning! Worked on my Jerk/Press this morning got up to 155 on the press and 185 on the Jerk (failed on the 3 rep though), could of had it if I took more rest time!
Rise Fast- felt awesome to get after a repeat WOD, got 6:55 using 185# clean and kipping pull-ups – September time was 5:42 using 155# and jumping pull-up! I think I could of pushed it to 190# too today!!!
Thanks PJ & 5amers!
Cheater!!!!
Came in early and worked on some snatches, then WODed with the nooners.
Push press: 75/85
Push jerks: 105/115
Back in September, I did this WOD in 8:14 using 135# and C2B. Today, I finished in 6:54 using 135# with red band bar muscle ups, so I’m pretty happy!
Nice job, everyone! Thanks, Mike!
Everything looked good today Michelle!
0930 class
Str #115
‘Rise Fast’
(5:03)
#145
C2B
Cleans felt heavy !!!!!!
Thank you Mike
Heavy cleans! Look like your healing up nicely Gus!
Open WOD: Felt way better than i thought. Kip is getting much tighter. Now if i drop a couple lb’s i should be in good shape.
Seal: 4:14 @ 185# and C2B
Used lighter weight to protect the wrist. Felt pretty good, glad I did’t push it.
I like Smart Stewie, doing it right Mister!
OLY
PUSH PRESS 115# 135#
PUSH JERK 115#
“RISE FAST”
9/9/14 7:48 @ 165# & C2B
2/3/15 6:43 @ 165# & BMU
It’s awesome doing these repeat WODs and seeing the progression. Really puts things in perspective. Highlight of the WOD was finishing with Joe B with a synchronized Muscle Up! Way to work 6pm!! Thanks Mike for the coaching and Sarah for yelling at me from across the room!!
That was awesome, an ECC finish!
Gymnastics- T2B skill work and wall squats. Thanks Kelly G!
WOD: “Rise Fast” or “Seal” –
5:30 with 85lbs for cleans and ring rows.
Thanks for all the encouragement Mike!!
Good job 6pmers!!!
Great work Judy! Tell Joe TO POST ONLINE!!
Yes!!
Get em sheriff!
Cleans are looking really good Judy!
Light day, except the 7, biggest class of the day. Huge improvements on Metcon and nice T2B progression work and jerks! These past 2 snow weeks seem to have affected some posting online, let’s get it going Rail Trailers! 😉
Jumped in on the 7pm class tonight! Love getting after it with you guys. Been a while since I was the last to finish but I hit that last muscle up right before the buzzer. Phew. Thanks to all the peeps who hung in there with me. My right hand paid the biggest price. Probably off the rig for the rest of the week. Oh well! Que Sera sera
Great work tonight peeps!!
Ninja!
Push press 5×2 55#, 75#
Push jerk 5×2 75#, 85#
Wod
5:52 105# and pull ups
Thanks Mike for the tips and a great class (and putting up with me being distracted by my mini Crossfitters)
🙂
OLY push press 75-85, push jerk 95
Rise fast
105# and ring rows. Weight felt ok but I kind of feel like I could have gone heavier. Last time we did this I did jumping pull ups and finished 3 seconds faster.
Worked on T2B–I’m slowly getting there and my swing/kip is better than it has ever been.
Rise Fast:
On 9/9 I did it in 4:59 w/85# and RR.
Today I did it in 4:44 with 100# and RR.
I’d say that’s pretty good!
Thanks for the coaching and encouragement, Mike!
I’d say that’s AWESOME!
Bigger weights Em, love it!