Happy Birthday Anna L !! (Monday )
Warm Up and Mobility
Oly
Push Press
Heavy Single
Push Jerk
3 x 1
Gymnastics / Skill
3 RNFT
5 – 10 Unbroken Strict HSPU’S or Handstand Hold
1 Minute Squat Hold (active)
“Fighting Irish”
AMRAP 10
8 x Power Cleans 135 / 95
10 x Back Squats
20 x Lateral Barbell Hops
We want to congratulate Jordy Callahan on killing it at his competition this past Sunday. He placed 25th out of a talented field of 39. Way to go Jordy! Also thanks to those who went out and supported him!
Also starting April 1 our noon class will be changed to an Open Gym format. This will allow folks that haven’t been able to get in, a chance to make up wods, strength etc. Our number 1 goal is giving you the best out there and this change is another step towards that goal. Time to get strong and ripped for summer CFRT!
Easy Movie this week!
Oly
Push Press – 110#
Push Jerk – Stuck with the 110# to work on form, need to stay in those heels when I dip!!
“Fighting Irish
4+13 – 75#
Thanks for the tips on the jerks PJ, definitely helped to see the video! As I figured would be the case, cleans were light and easy, those back squats were the killer! Great work 5am.
OLY – 70#
Need to keep on working on form to be more effective/efficient!
“Fighting Irish”
5 + 18
8 x Power Cleans 55#
10 x Air Squats
20 x Hops
Realized that I am still sore from 15.5…but pushed through it.
Had a growth spurt in the 6 am Allstars!
Welcome Dani and Jason!!!!
Nice work Nick and Derek!
Thanks PJ!
Oly – Push Jerk with Murph – 155,175,205
Fighting Irish: 5+3 (75#)
First time squatting with weight after knee surgery – felt good, great work 5 am. Thanks PJ.
Enjoy the day.
Oly – 45#
Fighting Irish – 4 +8 #45
Switched to high hang cleans
To continue work on form
Thanks mike !
Great 430 class
Push Press & Jerk, definitely felt tough today after the strict press yesterday however, went kind of light. Left shoulder felt a little off???
Fighting Irish – 4+1 using 135# clean & air squats; great wod, rough day…
Worked on push press and push jerks. Got up to 100 and then I got that not-so-good feeling in my right shoulder- and that was it for me. I really hate when an injury keeps you from doing something you want to do..really frustrating..never been in this position before.
WOD was awesome! I got 5+1 using 65#. The cleans were the most difficult for me, back squats were a bit spicy and I finally got into a grove with the lateral bar hops! Legs felt like jello when I collapsed on the floor at the 10 min mark!
Gym tonight. HSPUs felt pretty good. Got 4 unbroken twice then 3
Fighting Irish 4+18. This was a fun WOD. Feeling good with the cleans now. It was one of the harder ones (along with the snatch) for me to get comfortable with
Great job 7pm! Thanks Mike.
Great work today everyone not gripping and ripping the lighter Metcons! It will pay off in the long run . Great day!
OLY:
Push Press: 135#
Push Jerk: 95, 145, 165#
“Fighting Irish”
6 + 5 (95#)
Cleans felt awesome and of course bar hops were my strength! 🙂
Thanks Mike
Handstand work last night, some shallow HSPU attempts and some holds.
4 rounds even on Fighting Irish, cleans felt heavy but comfortable at #65, squats felt pretty good, it’s those bar hops that slow me down…Great wod though, & great class as always!