Wednesday 2/25/15

Feb 25, 2015 | 17 comments

Happy Birthday Tim M! (Tuesday )

Warm Up and Mobility

Strength
Back Squat
60% x 10
70% x 8
80% x 3-5
70% x 6
60% x 8

First 5 Reps at 60% and last 4 Reps at 60% perform a second pause

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)

“Huntington Cemetery”

8 x Clean and Jerks 135/95
2 Rounds of Cindy
6 x Clean and Jerks 185/130
2 Rounds of Cindy
4 x Clean and Jerks 205/145
2 Rounds of Cindy
2 x Clean and Jerks 225/ 155

So gang if your legs typically don’t recover within a couple of days of doing back squats, the skip them today and make it up later. You don’t want rubber legs for Friday Open WOD. Going forward the next five weeks the Squats will be more towards the beginning of the week to ensure they are not over loaded. Any questions just ask a Coach. Let’s do it Rail Trailers!

17 Comments

Laurie on February 25, 2015 at 10:59 am

Rest day. Feeling pretty beat up right now, but it sure is good to be back. Thanks Mike, Sarah and PJ for adapting the Wod for me. Now, if I can just get my eating in order things will come together.

On a separate and completely unrelated note, has anyone else been watching The Vikings on History Channel? WOW!
Reply
- admin on February 25, 2015 at 11:59 am
  
  Yes I have
  Reply
- Phil on February 25, 2015 at 3:32 pm
  
  Great show!
  Reply
Lori on February 25, 2015 at 3:58 pm

Gym – Pull Up practice – jumping

“Huntington Cemetery” 12:05

8 x Clean and Jerks 35
1 Rounds of Cindy
6 x Clean and Jerks 45
1 Rounds of Cindy
4 x Clean and Jerks 55
1 Rounds of Cindy
2 x Clean and Jerks 55

Tough one after having my first “unclean” meal in a long time..Oh pizza…why you got to do me like that???? But it tasted sooo good. Got it done. Taking a rest day tommorrow to get ready for the Open! Can’t wait to prove mah FITNESS!

Thanks PJ!
Reply
- admin on February 25, 2015 at 4:25 pm
  
  Love it,love it!
  Reply
L.J. on February 25, 2015 at 4:46 pm

Strength – 160/210/245 (5x) 2 sec rest on first and last round.
Huntington cemetery – 13:05
95/115/125/135# & JPU.

9:30 class w Rose and Mike. Watched Mike crush his wod by over 1 minute! U crushed it bro! Awesome work.

I am still feeling this one. Thanks for the HUGE push at the end in order for me to get that last jerk, especially after failing on second to last lift!

Have an awesome day everyone
Reply
- Wood on February 25, 2015 at 5:33 pm
  
  LJ, awesome work and thanks for the push as well on my re-test! Both were brutal in their own way!
  Reply
- admin on February 25, 2015 at 6:03 pm
  
  Way to overcome that mental obstacle at the end!
  Reply
  - L.J. on February 25, 2015 at 10:10 pm
    
    Thanks, Mike!!
    Reply
Wood on February 25, 2015 at 5:34 pm

Got after my retest WOD today, was a little shaky going into it since I’m still fighting this cold! Got a 1:11 PR today and went totally unbroken-which I’m even more proud of!

Thanks, Mike, Sarah and LJ for being all over me at the end!
Reply
- L.J. on February 25, 2015 at 5:43 pm
  
  It was awesome to watch, Mike! awesome job and congratulations!
  Reply
- admin on February 25, 2015 at 6:02 pm
  
  You should be ,that’s awesome!
  Reply
Melcher on February 25, 2015 at 6:08 pm

Open prep

“Huntington Cemetary”
13:41 – 115, 135, 145, 155#

Need more work on connecting C2B, but felt better today with butterfly pull-ups so at least made some progress. Great 5am class gettin after some clean & jerks. Can’t wait for raffle tonight!
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Joe C on February 26, 2015 at 1:36 am

Back Squats today…muscles were a little tired but the squats felt pretty good…gotta love that pause 🙂

“Huntington Cemetery”

12:38 95/115/115/135

Great job 4:30! Thanks Mike.
Reply
Marie on February 26, 2015 at 1:39 am

Worked BS tonight with MAC. Got 3 reps in at 180#.
Completely forgot my time for the WOD, and it doesnt help that I also forgot to post on the board. My bad. I did ring rows instead of pull ups for Cindy. Trying to lay off the shoulders still. I also did power cleans with no jerks so I went a little heavier on the sets
75#, 95#, 115#, 125#
Reply
Gus on February 26, 2015 at 5:30 am

1900

Gym

‘Huntington Cemetrry’
10:19
#95,125,125,125

Awesome WOD, the weight was very challenging and thank you Mike for helping me with the kipping pull ups. I felt it better during the WOD!
Reply
- admin on February 26, 2015 at 6:07 pm
  
  Looked smoother for sure big guy
  Reply