Phil and Audie mobilizing
Warm Up and Mobility
Oly
Push Press
2 x 8 (Light)
Split Jerk
Heavy Single
Gymnastics/Skill
3 RNFT
Handstand Hold
5 – 10 x Wall Squat
Offseason Open Work
3 RNFT
Minute 1 – Pistol Practice (Heels Down)
Minute 2 – Max Handstand Hold, Freestanding or Handstand Walk
“The painting”
Run 100m
25 x Wall Balls 20/14
Run 200m
20 x Wall Balls
Run 300m
15 x Wall Balls
Run 200m
10 x Wall Balls
Run 100m
Upcoming events:
Looks like the next in-house fundown will be Sunday May 3. Details and sign up to follow. The night before will be our Bingo potluck so break out the recipes and dust off the old good luck charms. Its going to be a fun weekend at CFRT!
oh yay! That does sound like a fun weekend.
Oly 105#
“Painting”
10:02 (12#)
Freezing run this morning….that was fun 🙂
Oly – Split Jerk
115#
“Painting”
9:54 10# Wallball
Yikes… wallballs and running!!!
Split jerk #125 “the “painting” 8:31 #14
Big 6 am
Today I worked on gymnastics.
WOD ‘the painting’–12+ w/10#. I was so close to no getting capped 🙂 But I did have a ton of support, especially Sarah helping me through it. That’s the best part of Crossfit-no one gives up on you. Thanks everyone!
Never, everyone us in it together!!
The painting
Split jerk #60
12:11 8# wall ball
You know for someone who has difficulty just getting up on the wall I had fun doing the handstand holds today! Hit a PR 1:09 hold! Thats huge considering, gotta keep working on the wall-walks and handstands!!!!
“The Painting” was really good too, did push press instead of wall-balls, my knees have been a little cranky when I squat! Still ran the full wod which felt good! Finished with 7:36 on the clock!
Awesome 4:30, great seeing Monsini and all the other peeps!!!!!
Way to work WOODY!!
Nice work Wood!!
Great getting In there with the 4:30 crew. So much energy, everyone crushed the Wod!
Worked pistols and handstand holds today.
“The painting”
7:55
Thanks mike and Sarah.
Looking good my man, keep up the hard work!
Didn’t know you did that! That’s awesome Mike!
Finally think i got the split jerk! I was able to do 60# tonight as opposed to 45# last week and barely getting the bar up.
The Painting”- 11:42 with a 10# ball, running is NOT my forte. this killed me but I’m glad I finished before the time cap =)
Great class, thanks Mike! Enjoy your weekend away guys!
Looking and moving great Meg, awesome having you back on a regular basis!
OLY
Split Jerk 175#
“The Painting”
7:44 20#
I honestly can’t remember the last time I worked on split jerks but it was nice to get back at them today. Thanks Sarah for the help. Wall balls and running is always a great combination. Murph snuck up on me at the end and left me in the dust. Had a great 430 class today. Saw a bunch of faces I haven’t seen in a while which is always nice. Way to come through at the end everyone and cheer each other on!!
Was a lot of fun, but really love how you guys supported each other. Such an awesome moment, that’s what it’s all about!!! #community
Oly
#75
#95
#115
#135
#155
#175
#195 failed
“The painting”
8:38
#20
The #20 wall balls are still very challenging for me, maybe I should’ve gone with the #14…
Split jerk felt good, I’ll keep working on that feet position
Thank you Mike, awesome coaching!
Foot drills will definitely help, but looking good overall
Worked gym today. Tried to get a free standing hand stand. Got it for a few seconds. Work in progress 🙂
The painting: 8:47. Was expecting the wall balls to be worse then they were…perhaps I am getting stronger :). Not built well fro running but that just makes it slow
Good workout…great job 7pm! Thanks Mike.
Not perhaps, you are Joe!
OLY: 175#
Once I had adjustments with my feet, everything got easier! Haha Thanks for the tips Mike!
“The Painting”
8:39 (20#)
Wall balls are not my friend! Haha after a day on the lacrosse fields I wasn’t sure if I had enough in the tank for today, but felt great to get after it with the 6pm!
Nice job everyone! Thanks Mike!
Sometimes it’s the little things Matt
Oly- 55#
Kept it super light to dial in on form. I think its finally starting to click with the split jerk
The Painting- 10:20 (?) 10#
Thanks for all the tips Mike on running/controlling my breathing. I really do wanna like running (maybe if I keep saying it to myself, it will happen)!
Looked good tonight, we will get you more comfortable with running 😉
It was great to drop in on the 4:30! I’m always torn between the 5am group and the 4:30 group because I like seeing everyone! Emily said that’s a good problem to have. 🙂
Thank you Mike for your help and getting me through the handstand fear!! Your coaching made me feel comfortable and motivated. I was able to make myself feel and think beyond my nervousness because in my head I knew I had support and trust in you as my coach so… boom – flipped and tackled it head on!
You tackled that fear tonight Steph, way to go!
Came in for open gym today and did 5×1 bench and hit 140, which is a 10# PR over previous 1RM. Can’t wait to retest!
Did yesterday’s WOD with knees to fabulous (even though they were knees to 90 I’m sticking with fabulous). Got through all 14!
Finally feeling recovered from Saturday!
Fabulous!!