Happy Birthdays to Olivia D, Britt M and Danny O !!
Warm Up and Mobility
Strength
Front Squat
60% x 10
70% x 8
80% x 3-5
70% x 6
60% x 8
(2 Second Pause first 5 & final 4 at 60%)
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 Rebounding Box Jumps (Odd)
“The Winchester”
For Time
60 Calorie Row
30 x Back Rack Lunges 185/135
15 x Bar Muscle Ups
Wrapping up the nutritional challenge- The sign up for post challenge body fat measurements is up on the whiteboard. This is an extremely busy weekend and I have posted all of my free hours. I would like to note: If you dropped out of the challenge, which some of you have confessed, but still “just want to see” where your body fat is at Id be happy to do it on another day however, please leave this weekends appts for those who stuck with the challenge and are still in the competition. Just a couple more days peeps!!!! Let’s finish strong!
Just posting because I hate to see Coach Mike sad 🙁
We did Death by KBS (x2) this morning; made it to 10 minutes with 35# – unbroken. I can no longer feel my arms.
Weather permitting, see you at @12:20p on Sunday.
Now come on CFRT – show me your stuff!!
Ah, thanks so much Janet ! 🙂
Hi Janet!! 😀
Rough week for me, guys. Shoulder is sore, made it in only once. Getting so tired of one-armed kettle bells! Still planning on tomorrow and of course, Sunday!
I CANNOT wait to see the trail clear of snow, the garage doors wide open.
Have a great day, everyone!
It will get there, let’s keep grinding away during the tough months . Take care of that shoulder!
Hang in there Laurie. Its tough working through an injury. You can only push it so far. Even if you cant work the shoulder you can always just get in to mobilize or make them legs as strong as can be!!
Happy birthday Olivia, Britt, and Danny!
Strength: FS 135/155/175/155/135#
“Winchester”
10:37 – 60cal, 115# lunges, 40xC2B
Starting to love to hate those weighted lunges. Hopefully my caboose recovers by Sunday for the 23 WOD. Have a great day everyone.
I meant 22 of course.
Of course, you’ll enjoy the wod Melcher!
Great 9:30 class today! Off to ski at Waterville. Yikes! I think Ill stay on the easy trails. My legs are a little shot 🙂
Stay warm!
Have fun!!
I just had a microwaved sweet potato and broiled chicken for lunch, while those around me were eating delicious-looking fish and chips.
I am trying!
That is all.
🙂
“Winchester”
13:33 – 60cal, 35# lunges, 30 hardest = (18 strict banded, 4 with a little bounce off ground, 8 with more of a jump – thanks PJ for suggesting modifications as I started to fail – I knew I was good for 20 with the band – i would have dropped immediately to RRs at 20 without the input)
Keep the lunges coming- I think I found new muscles!
You got it!
That was a tough one! Thx for the encouragement Mike!
You grinded out a tough one, great work!
0930 class
Strenght
I felt good about my form, firing out of the pause got hard at the end
“The Winchester”
For Time
(10:58)
#95, C2B
I’ll have to work to get my bar MU’s back!
….but I ended up getting 2 Ring MU’s as a ‘cash out’
Thank you Mike, awesome coaching, and thank you Sarah for taking the time to re-test us for the BF%!
Your back Mister!
FS 65 (oops. Suppose to be 75), 90, 100 x 5, 90, 75
“Winchester” – 11:31 55#, jump up
That was spicy! Thanks for a great class Mike!
Awe-some to have you back Rita!
Feels good! 😀
Front squats 100/115/130 these very difficult-I can’t figure out why today they were so hard.
The WOD was awesome… I am really getting these kipping pull ups! Finished with 13:18 using #75. Those back lunges were pretty spicy and definitely ate most of my time.
Those kipping pull-ups were awesome. They really did get better as you went! Great job!
I love how your pull ups got better the further on you went. They are definitely here to stay!
Strength
150 x 10
175 x 8
200 x 5
175 x 6
150 x 8
Front Squats felt great today. Really trying to work out getting out of the hole with a sense of urgency. Speed out of the hole and depth when the weight gets heavy are my 2 issues as of now
“Winchester”
11:01 @ 115 & Bar MU’s
Todays row felt pretty good. First time I was able to get a calorie a pull for the entire time. I bumped the resistance to 6 this time and felt alot better than 5. Lunges were tough but I was able to do the all without dropping the bar. Really enjoying the back rack lunges. Muscle Ups took some time but I was able to get them all in. Thanks everyone for cheering me on at the end. It was awesome to have all of you guys root me on. I really needed that extra push for the last few. Way to work 6pm!!
Got there early today for my measurements! Was able to work on my strict press before class;
Strict Press 5x
60% – 85#
70% – 105#
80% – 115 – only got 4
70% – 105#
Then during class got after my front squats to a ball (med ball & plates)
% – Reps – #
60 – 10 – 135
70 – 8 – 155
80 – 4 – 175
70 – 6 – 155
60 – 8 – 135
– The only 1RM I have is 180# a LONG TIME AGO!
“The Winchester”
9:05, got the 60 cal row done in 3:11 then went to back squats to med ball and kipping pull-ups (30)! Felt strong during this one!
Strength
155/180/205/180/155
Hit 5 reps on the 205and felt I could do a few more.
Winchester
11:34
135#/pull-ups
Row felt smooth. Lunges were horrible. Pull-ups seem to be coming along.
Thanks Mike. Hope you feel better.
Strength with front squat
WOD- 9:39 with 55lbs for squats and jumping pull-ups.
Worked front squats. Forgot how much hard the percentage work is at the start of the cycle! Felt good though.
Winchester. 11:30 with 135# and did sternum to bar (S2B) to help get to muscle ups
Great workout 7pm!! Thanks PJ.
Strength – front squat
10 @ 110 w/pause – felt SUPER heavy, realized afterward that I had 115 on the bar.
8 @ 125
3 @ 145 (previous 1RM)
6 @ 125
8 @ 110 this time
Didn’t do the WOD because my knees were really bothering me and body felt a little run down today. Did a recovery 2k row instead, 9:31.
Oh man, I forgot to write down my time and I’ve been slacking on the posting. Sorry 🙁
Strength – worked on keeping those elbows up
WOD – 10:something
85# and pull ups. my c2b went away and I can’t find them 🙁