Happy Birthday Dayse (Monday )
Warm Up and Mobility
Oly Warm Up Coach Lead OTM 6 Complex First 3 Minutes 2 x High Hang Power Snatch + 1 OHS Last 3 Minutes 2 x High Hang Snatch Strength Front Squat 50% x 8 60% x 4 75% x 1 85% x 1 95% x 1 105+ x 1 “Gold Slick” For Time 40 Calorie Row 40 x T2B 40 x Box Jumps 24/20 40 x Ring Dips 2k Row Just a reminder guys to get your 500m split times from your 2k row yesterday. If you didn’t get it your split, just use this calculator to get it. That pace you will use as your guide for most rows you do at CFRT. If you didn’t get a chance , try your best to make it up later. Here we go! Calculator
2k Row 6:45.6
500m split times 1:41.4
Great job Scott, now let’s keep the posting going even when it’s not a row workout. Let’s hear from you everyday 😉
285# front squat this morning
30# PR.
I’ve been patiently waiting for max out front squat. After being told over and over again to follow the program % work and not go any heavier till its time to do so. Needless to say I’m glad I stuck with the program. Results have been thru the ceiling lately
Great job 5am it was great to see you guys!
“Gold Slick”
10:00 rx
Damn you ring dips!!!
That’s all I have to say about that
Great work Joe, love that you posted!
crush city, on that PR kid. Way to work.
Awesome PR, Joe! Huge jump
Front Squat 175# (10# PR)
“Gold Slick” 11:33 (K2Tri’s, Jumping Ring Dips)
Could have done more on the front squats but ran out of time…
At a boy!
Bench Press
50% x 8 – 125
60% x 4 – 155
75% x 1 – 185
85% x 1 – 205
95% x 1 – 225
“Gold Slick”
For Time
40 Calorie Row
60 AbMat SitUps and 10 x T2B
40 x Ball Slams (#20)
40 x Ring Dips
Tried to do the best I could with limited use of my knee. Thanks PJ for helping me modify the WOD. T2B didn’t feel great so I only did 10. Ball Slams felt okay but couldn’t get full depth on the squat for the pick up.
Great work 5 am.
Enjoy the day.
OLY 35# Practice practice practice!
Gold Slick 13:14
40 calorie row
40 candlesticks – UGH
40 step ups
40 box dips (?) UGH UGH
Nice work 6 am! Hope to see that you all posted too! We be small but we be strong!
So excited about the arrival of Paleo Naturals…I feel like Paleo McDonalds is coming to town. I can drive thru and get something to eat!
Thank you to PJ, Mike and Sarah for always looking for ways to make getting healthier and staying healthy easier for us! Maybe I will get a Sunday afternoon off from prepping for the week.
Oly, working on form versus putting on weight.
“Gold Slick”
For Time
40 Calorie Row
40 x Knees to 90
40 x Box Jumps 24
40 x Ring Dips transitioning to jumping ring dips
11:34
I’ll try to do a 2k at home after work but its extremely difficult to step into the pain cave alone.
Have a great day guys.
Come I’m off hours or do open gym, always somebody willing to go into the pain cave with you!
Perhaps on Sunday during open gym.
Strength-195# (20# PR!)
Ive never really noticed the difference that wearing a belt makes until today. I started to round forward on the 180# and lost it. Sooo, with Mikes suggestion, I borrowed a belt. Thanks Phil! Lol. What a difference it made!!! Going out and buying one tonight.
Gold Slick- 11:37
Knees to 90/as high as I could get them
Box step ups
Box dips
I’ll never get tired of saying that the programming is amazing! I havent gotten this many PR’s in a very long time. I was getting stagnant with a lot of my lifts and strengths last year. Its a great feeling! And eating clean sure helps a bunch too. Thanks for always pushing us Mike, Sarah & PJ!
Love hearing this Marie, congratulations on your well deserved PR!
Great Job Marie!!! If only you had the belt on Sunday ;-))
That was my first thought after I made the squat Gary! We’ll get ’em next time!
Glad I could help Marie! Feel free to use it when ever you need. Congrats on the PR!!
Treadmill workout this morning. Need to work on my cardio….Big Time! Road WOD tonight
Have a great day everyone!
Nice work, hit some intervals on that treadmill!
Great tip! Thanks, Mike!
Front Squat:
100 x 8
120 x 4
150 x 1
170 x 1
195 x 1
220 x 1 PR
Felt really strong today! Used the (PHIL’S belt haha thanks Phil!) for
first try with 220# and just didn’t like it. Took belt off n BAM nailed it!
“Gold Slick”
13:56 K2E, 24″, Ring Dips
Thanks Mike n Sarah!
PR city for you Matt!
Makeup strength work at 5am today. Ungodly hour. No idea how you animals do that every day. Promises were broken today, by those who shall go unnamed, though I named you on Facebook, but I PR’d my strict press by 10# for 90#! Got 95 a few weeks ago, but just wasn’t happening today. Happy with a 10# jump on strict press though!
Gold Slick
Knees to fab, plate jumps (2×45, 1×35 plate), box ring dips
13:57
you learn to love that ungodly hour 🙂
Huge PR for a strict press!!
Been having a rough time with my knee lately so I took it easy on my legs today and got after my bench press (first part of the cycle):
155 x 5
185 x 5
205 x 5
185 x 5 70% of my 1RM
Gold Slick got after it but definitely brought me down a level…scaled most of it, the row was fun after yesterday! Got knees to 90, ab mat sit-ups for box jumps and started on the rings but had to move to the boxes.
Way to listen to your body Mike!!
Strength: made up strict press
80# (10# PR!)
“Gold Slick”
11:52
Blue Band RD, K2E
Good work 7pm, thanks Mike!
Hurry back from your trips!
Pr packed day for front squats. I know some of you tried to PR your PR from two weeks ago, they rarely works out. Bottom line, if you did it two weeks ago or today huge PRS again from this strength cycle. We will have probably three more strength make up days if you guys are close to finishing before we start the next one!
Strength
125×8
150×4
190×1
215×1
240×1
265×1 FAIL
“Gold Slick”
10:43 as written
Front squats were feeling pretty good up until the 105%. Just couldn’t get out of the hole. Really enjoyed this WOD today. I enjoy the challenge ring dips give. They are a tough but very rewarding movement. Looking forward to getting better at these! Great work 6pm!!
First time posting in here because I was the chosen one to yell it out tonight 😛
Strength: got to 125# with the front squat which was 5 more than Sunday (should’ve got it then!)
WOD: 10 min on the dot with knees to elbows and dumbbell dips
Felt good tho! Thanks guys
Yes!!!!
Front squat- succeeded at 120… Failed 130lbs. Although I failed at my attempt to get a new PR, I was happy about my form with the many lifts prior.
WOD: 12:20. Dumbbell dips and step ups.
Great class Mike. Thanks!
Did you already PR from this cycle Judy?
On Sunday (competition day) – I got a PR -125lbs.
Ok, that’s what I thought. You tried to PR the Pr. Great work , you’ve been kilLing it!
1630 class
Strength
Front Squat
#215
#230 failed
It felt so good at 215, that I thought 230 would’ve bei easy…
I had #225 on the 5×1 day
‘Gold Slick ‘
14:00 cap (-1dip)
Came off rower nice but the Strict T2B wore me…
1 dip away from finishing whittin the 14min cap
Sorry for the 1day late post
Thank Mike