Happy Birthday Jordy !(Monday )
Warm Up and Mobility
Movie Clue – Funny Man
“Barbara“
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
MUST rest three minutes between each round.
Strength Cycle
With the current cycle almost over, it’s that time again to email me your strength numbers from this cycle. Please and Thank you. I would like your starting weights and your ending ones, PR’s 😉 This information is critical to the programming so, the sooner the better. We will still have a couple strength make up days so don’t worry. Thanks in advance, let’s keep kicking but CFRT!
Mikeburnes@hotmail.com
Today’s 5am session was brought to you by a;
“can of pickles” -PJ
Twist your arms so the pits of your elbows are facing out. As if you were opening a can of pickles! Question; can we buy a can of pickles at Hannafords? 😛
28:3something
Started off 10,15,20,25
Moved up starting second round in: 15, 20, 30, 40
Can of pickles, ha!
Road WOD (Minnesota) – for time: 9:29
100 jumping jacks,
75 air squats,
50 sit ups,
25 push ups
10 burpees
Heading to box tomorrow morning. Hope all is well back home.
Couple weeks left, Rail Trail. Stay strong and stay strict!!
Coconut Chocolate Chip Paleo Bar…AMAZEBALLS (quote from Marie)
Have a great day!
Stay Strict!!!
I believe Sarah may have started Amazeballs, but I could be wrong 🙂
Sorry Sarah. I saw Maries post yesterday
Just saying…I’ve been saying AMAZEBALLS for years…
Scaled it to:
10-Pull-ups
20-push-ups
30 abmat sit-ups
20 cal row
4:44
4:44-7:44 rest
12:04
12:04-15:04 rest
19:08
19:08-22:08 rest
26:39
26:39-29:39 rest
34:04
Tried 15/25/35/25 row to start and had to scale back after rd 1.
Great work 6 am.
Thanks for all the modifications PJ – glad I can still come in and be productive.
Enjoy the day.
“Barbra”
1) 3:35
2) 5:02
3) 4:47
4) 4:37
5) 4:53
Round times = 22:54
+
Total rest time = 12:00
=
Total Wod time – 34:54 rx
Felt like I could have puked for about 45 minutes after I finished this one.. Great job 5 am. Thanks Pj.
Great work Chris!
way to work, bro. awesome job!
Glad I wasn’t the only one that felt that way
Barbara-37:49
10 kipping pull-ups
20 knee push ups
40 abmat situps
50 air squats
Barbara is one nasty bitch. I have a feeling I’m gonna have T-Rex arms tomorrow 🙁
Not with proper recovery you won’t Marie 😉
Well the good news with this workout is you won’t feel like eating for a long while after! Scaled last round to 10,15,20,25 time 37 something. Thanks PJ!
“Barbara”
15-25-35-45 (34:06)
Rounds:
1. 4:00
2. 10:50
3. 18:10
4. 26:10
5. 34:06
BARBARA IS ONE MEAN LADY! Scaled the rep scheme n thank god I did! Felt kinda sick after I finished but once I recovered I was fine!
Thanks PJ! Nice job Nooners!
Came in early and worked my back squat and strict press, didn’t max out because both felt like poo. The worst part having the bar on my traps after yesterday’s cleans.
“Barbara”
4:15
4:17
4:36
4:40
4:27
End time: 34:15 Rx
The push-ups actually weren’t as bad as I thought they’d be and I was able to maintain sets of 3 in each round.
Awesome work, nooners! Thanks, Pj!
Ha, you said poo 🙂
Hahahahaha Pooo!!
16:30 class
HBday Jordy!
…shoveling snow all day right into a Barbara! …pretty typical nowadays I know!….
‘Barbara’ Scaled
15-25-35-45
(3:27)
(3:52)
(4:51)
(4:33)
(4:32)
>>>(33:15)
Thank you PJ for let me do this and for correcting my form!
Arms & shoulders felt great throughout the WOD
It shouldn’t take long now (I hope)…..
Sorry KellyG I had to miss Strongman, kids you know!
…next time!…
Glad you scaled and super glad none of that hurt!!
“Barbara”
33:08 As written
3:02
3:30
4:00
4:46
5:20
Wow that was a killer! The last 2 rounds were by far the worst. I thought i was going to lose my lunch during the last set of air squats. Took me a little longer than normal to recover from this one. Once again lost the push ups after the second round and air squats got tough during the last 2 rounds. Pull ups and sit ups felt great. Thanks PJ and great work 6pm!
Barbara-
38:25
Jumping pull-ups, knee pushups.
Thanks PJ!
(And because of CFRT, I have amazeballs and boomsauce in my vocab too ! Lol) love it!
Great job 6pmers!!!
That was tough.
40:00+ (Few seconds over)
First 2 rounds 15/30/40/50
Last 3 rounds 10/25/35/45
Thanks to everyone in the 4:30 cheering and pushing me on to the end. It helps so much.
Great job everyone!
Awesome day at CFRT today. I got to see a lot of peeps today go to that dark place and get their fitness on. Everyone did a great job scaling to get that suck factor stimulus. You guys rocked it today.
PS: buy stock now in canned pickles, you heard it here first.
Great workout tonight, it was a real challenge that’s for sure….
Barbara 39:12 as written
Totally gassed when I finished but feel pretty good a few hours later.
Great job 7pm!!! Thanks PJ.
Great work out today with great people!
10/20/30/40
(3:32)
(4:00)
(3:56)
(3:42)
(3:46)
=31:32
I wish I scaled higher- I should have halfway through..but I know for next time. Thank you PJ for a great class! One of these days I WILL make it to Strong Man!
Yay! Krystal posted! And I”m posting a day late.
my time was 35:5something. Krystal finished her WOD and THEN did my last 40 air squats with me! I was done physically and mentally by then and she really pushed me. I was so grateful 🙂 I also did 10, 20, 30, 40 w/jumping pullups.