CFRT Second In House FUNdown
Warm Up and Mobility
Strength
Final Make Up Day
(Please Email me your Before and After numbers from this cycle if you haven’t already to mikeburnes@Hotmail.com)
Gymnastics/Skill
3 RNFT
5 -10 Pull Up Practice
5 – 10 Floor Kips
Open Prep
EMOM 8
5 – 10 C2B – Unbroken- (Even)
5 x Box Jumps 30/24″ + 25 x Double Unders – Unbroken- (Odd)
“Exacerbate”
50-40-30-20-10 of
Push Ups
Double Unders
10 x Deadlift 185/135 after each round, end on Deadlifts
CFRT’s Friday Night Fiestas!
During the CrossFit Open we will be changing up our Friday night schedule a bit. Each week the WODs will be announced on Thursday evening and programmed as the box WOD every Friday. Day time classes will remain the same however we will be blocking off a 4:30-6:30pm time slot where we will run continuous heats for the open wods. Heat times will differ each week depending on the WOD announced. Once everyone has had a chance to WOD we will hang out for a bit and recover, eat, chat etc. CFRT will provide the food. The first Friday is 2/27 and will continue through 3/27. Lets get ready for a great 2015 Open Season!!
Strength make up
Strict press. Worked up to 145#. 10# pr. I need to work this more, definitely a weak area for me.
“Exacerbate”
12:50 rx
Great job 5am. Thanks Pj.
GYM – tried doing jumping pull ups. Felt good to try them.
Exacerbate!
13:58 – 40-30-20-10 (55#) singles
Seriously considered staying home today…my body hurt and I thought I may need to listen to it…however I had read the WOD and wasn’t quite sure that my mind wasn’t trying to get its way. So I pushed and DID IT! I did it alone though…where are you 6 am peeps?????
Thank you PJ for coaching me through the tough parts and getting me to push myself to embrace the suck!
WOWzers my arms and legs are toast!
Exacerbate: 15:32
135#, double singles
Strength make-up
Strict press-95#
Been chasing this number fpr a while. Glad I got it back
Exacerbate-DNF (knee pushups, 135# DL, DU’s)
Got through 10 DU’s in the round of 30 when time was called. First time doing all DU’s in a WOD as prescribed. Great 930 lady sesh this morning!
50-40-20 (PJ offered the scale, my arms and shoulders took it ) – 15 – 10 – made it to the penultimate round – 120 Pushups – double singles – capped at 14. Next time I will finish 🙂
Strict Press
Worked up to 130# for a new PR of 5#! Last time tested this was 125# very happy with this jump!
“Exacerbate”
14:00 time cap (135#, dubs)
Got to my 20 Dubs and got capped.
Man that was a brutal one! Nice job Mac! Glad i wasn’t only one at noon today!
Thanks Mike!
How did skating later feel buddy;)
Felt good until I took a puck to the back of the calve haha
Ouch!
Deadlifts 1RM 145# failed at 165#. My 1RM from last year is 170# so I’m down but I haven’t worked on it at all so I’m not surprised.
“Exacerbate”
Hit the time cap after finishing 2+1 rounds. I got in 91 strict pushups!
Once you get back in rhythm here Rita you’ll get it back. Looked good today!
Thanks! Getting back on is key.
91!!! Way to go Rita!
Thanks Phil! 😀 You did an amazing job today. Fast! What made you go with sumo’s?
It’s Mikes new plan for building Phil’s posterior 🙂
Joined the 9:30am class today and worked strength – back squat. Primarily worked on form under heavy weight. Getting there. Still a fight to keep my chest up.
Exacerbate
Whatever. LOL
Made it through the 50 round, made it through 40 push ups, and about 90 single under. Jump rope took so long – tripled the reps. I had gotten myself to a point on pushups where I was touching chest to floor, but have been scaling back to using ab mats to work on better form. Making progress!
Quality not quantity. Form over speed. These are the things that lead to improvement. #knowledgebombsfordays 🙂
You said it!!
#VFF
Strength – Back Squat
“Exacerbate”
11:50 w/ Sumo DL @ 185#
Holy push ups! My chest was super pumped after. Great WOD. Everything felt great. Really enjoying those sumo deadlifts, I may never want to do another regular deadlift haha. Thanks Mike for the help and tips with the squat and making the deadlift feel more natural. Great work 6pm!
Smoked it tonight brother!
HOLY CRAP! Today was awesome! I officially HAVE kipping pull ups! Thank you Mike Burnes for challenging me to jump up and “give it a try”. I still can’t believe I got them, it is amazing how much we underestimate ourselves until we just DO IT!
This WOD was def bad ass.. and my arms are so smoked! I finished in the 3rd rounds right before my dead lifts. My weight was #115, which was a perfect scale by the way. I finally tripled my single-unders, and I used my knees in the push ups. I can’t wait to build up my strength and give this WOD another shot.
Love it Krystal, and love that you posted!
Worked on some box back squats tonight for my strength:
135×5
165 x5
185x 5
235 x5
285×5
305×4 felt light
The WOD was brutal, got to the third round of pushups which I was very happy with!
So proud of my girl for her kipping pull up!!!
Strong work brother!
Worked on my C2B tonight, well was working toward hips to bar to try and tackle the muscle up…..
Exacerbate: 50 (3x singles)
40 (1/2 dubs, rest singles)
30 (Dubs)
20 (1/2 dubs, no DL)
14:00 Cap
Great workout tonight 19:05! Thanks Mike!
JoeC you are getting DUBS on the WOD!
NICE!
Glad you worked on the dubs brother, your getting them!
1900 class
Strengh
Back Squat
#235
‘Exacerbate’
(13:24)
#165, 2x singles
I was already spent before I got there today so my legs didn’t feel great right from the warm up but I was able to fight a #10 PR on my back squat!
Awesome WOD! Great coaching Mike!
My 3mo goal is to improve my elbows mobility but my year goal definitely is DOUBLE UNDERS!
Great fight in you tonight Gus!