Community
Warm Up and Mobility
Strength
Deadlift
65% x 5
75% x 5
85% x 3
90% x 1-3
85% x 3
(If you have not been keeping up with the % work keep it light. Try a 5 x 3 format)
Gym/Skill
3RNFT
T2B / K2E Practice
Max Height Box Jump
Open offseason
3 RNFT
Max set of strict T2B (Take the average of last weeks work and that will be your goal number)
Max Unbroken Set of Kipping HSPU’s
Max Height Box Jump
“Miss Wichita”
10 Minutes to establish a max set of the following complex
9 x Deadlifts
6 x Hang Power Clean
3 x Push Jerk
Cash Out
5 RNFT
20 x ab mat sit ups
10 x superman
Upcoming
Hey gang, anyone got anything cool coming up? Any competitions, vacations, life events? We always ask at the white board, but no everyone is there. So lets hear from ya!!
I graduate college and leave for 3 1/2 months of Army training in Texas on May 8th
Congrats Scott! 3 1/2 months of training in Texas!?!? Hydrate, hydrate, hydrate!!
Headed to Hawaii with my husband/his family on Saturday for a little relaxation and fun! Going to try to swing by a local box while I’m down there. Aloha!
Sweeeeeeet! What island??
Maui and Honolulu! 🙂
Awesome!!
Baby Doherty coming At the end of June!
Love it guys ,keep em coming!
Bob and I are running away from home…and our crazy busy schedules! Off to West Yarmouth for a week beginning the 25th! No plans…just relaxing! I may try to find a box but I will definitely be doing some running to make up for the planned unclean eating! Won’t go too crazy though – I am working way too hard to throw it away for crap food!
Getting to share my testimony at Celebrate Recovery tomorrow night. Sharing my struggles with food helps me stay focused and also helps others with their hurts, habits and hang ups! CFRT is definitely a part of my story – and it is making a HUGE difference in my life!
Awesome Lori, love this!
Strength – made up the 3/23 work. All good! I really want to get through a strength cycle – thought I would this time but that stupid head cold got in the way!
“Miss Wichita” max 50#
9 x Deadlifts
6 x Hang Power Clean
3 x Push Jerk
Cash Out – did 3 rounds – didn’t have my glasses on and misread it! OOPS! 3 is better than none!
5 RNFT
20 x ab mat sit ups
10 x superman
Thanks PJ and the All Stars!!! What a way to start the day!!!
There will be plenty of make up time at the end of this cycle, the Open through this cycle off. So I will build in extra time
Mini, Marie and I are headed down to NY this weekend to compete in Hudson Valley’s Lift for Autism Strongman show. Woohoo!!!
Can’t wait, kill it!
Rest day today. Monica, I hope I don’t get injured being too sedentary. I’ll be doing a Spartan Beast at Mountain Creek in New Jersey this Saturday. Did my first race of the year Sunday but that was only 4-5 miles. This one should be 12+ with lots of elevation change. I think I underestimated it now that I found out the race director always designs the most brutal courses. I plan on having to grit this one out since winter seriously cramped the running. Oh well, I’ll see. Good luck everyone with your events and vacations this weekend!
Good luck brother
Strength – Deadlifts
130 x 5
150 x 5
170 x 3
180 x 1
170 x 3
“Miss Wichita”
85#
Ouch… rest day tomorrow!!!
Good work 5am! Nothing too exciting… going to Virginia on the 27th for work 🙁 still on the house hunting bandwagon so hope to have some exciting news about that in the near future!
Where you looking to buy?
Deadlift:
195 x 5
225 x 5
255 x 3
275 x 3
255 x 3
Can’t wait to retest my 1RM!
“Miss Wichita”
115#
Grip went on the 5/6 hang power cleans and couldn’t get it back to finish at 135#. Still a good workout!
Core Cashout 5rds + 1 mile run with Phil and Mac!
Weather was so good today I rode my bicycle to class!
Weather was sooooooo nice!
Miss Wichita was so frustrating for me! I hit 55, then 65, still felt great and went for 75 and screwed it up on the push jerks with sweaty palms 🙁 Next time!
DLs were awesome. They’re always awesome.
I’ve built up so much strength since i started 5 weeks ago. Love it! Thanks guys – have a great night.
1900 class
Max box jump 43″
“Miss Wichita”
#130
Thank you PJ!
Deadlifts!!
Strange. I wrote more than “deadlifts” but it did not post.
Anyway. Loved the deadlifts today. Did current percentages and they felt good
Miss Wichita. Got to 115 which was a good number for me. need to spend more time with OLY. think my form is OK but still does not feel great. Need to get more comfortable with it
Deadlift – still gradually building back weight on the bar in relation to my back issues, missed DL work and my previous 1rm… So did some %work up to 190lbs. Was happy with the continued progress up.
WOD- got 85lbs for the complex. Tried 90 and lost my grip on#5 of the 6 cleans… Bummer! Tried a couple times more and lost it on the hang cleans.
Cash out – did the 5 rounds
Great work 6 pmers! Awesome coaching PJ, thank you!
Have fun on your trip!
Posting next day because I never got to a computer last night.
Deadlift Str Cycle Week 3 done! Hard to believe I’m actually on schedule for a strength cycle.
“Miss Wichita”
I did 9DL, 6 Front Squats, 3 Hang Pow Cleans because of my shoulder.
Got up to 115#. Maybe could have done more. The FS were definitely the hardest part of that complex.
Thanks coach Sarah! The 4:30 was awesome as always!