Happy Birthday Marc D! (Tuesday )
Warm Up and Mobility
Oly
Snatch Grip Push Press 1 x 10
Snatch Balance 2 x 5
OHS 2 x 10
Gym/Skill
3RNFT
T2B / K2E Practice
Max Height Box Jump
Off season Open Work
3 RNFT
Max set of strict T2B (Do 2-3 more reps than last time)
6 – 12 Pistols ea leg, use any means to ensure heel stays down throughout movement
Max Height Box Jump
“Buttercup”
For Time
50-40-30-20-10
Push Ups
30-30- 30- 30 -30
Sit Ups
Time Management
Hey gang, just want to talk about good time management for classes. Most of you already do this , but good for everyone to hear. Arrive early and prep for the class. You can start by setting up your white board with the work you plan on doing, if it’s percentages, get it all figured out (you can even do this before if you look at the wod online) Also write down the Metcon and make your appropriate set of tracking rounds, reps etc. When this is done start some foam rolling and mobilize your problem area. This is an area either we have told you need to work a lot or you can feel it that day. We always do class Warm up and mobility but may not be specific to your trouble areas. If you’re super stiff, get on the bike or rower and do a nice deliberate pace to get a light sweat going. This will help prime you for your workout. And of course smile and just be the awesome people that you are 😉 Now we understand you may not have time for all that, but try to accomplish some if these things in the order we talked about. Proper planning the night before can also go a long way, as you will have any questions answered promptly in the beginning of class. Keep up the good work, and let’s get after it!
Oly
Snatch Grip Push Press 1 x 10 – 35#
Snatch Balance 2 x 5 – 55/65#
OHS 1 x 10 – 65#
“Buttercup”
capped at 14 mins with just 10 pushups and 30 situps to go…
knee pushups
Looking forward to doing this again sometime, I’m determined to finish! Thanks Mike and PJ, happy hump day! First day getting the motorcycle out, that means it’s gonna be a good day! 🙂
Oly –
“Buttercup”
CAP – but only had 2 more situps to go!
30-30-15-10-5
Push Ups
30-30- 30- 30 -30
Sit Ups
So happy to be back…and there were lots of 6 am All Stars!
Thanks Mike and PJ for the welcome back high 5!
It was a tough one – but I got through it…almost made it just 2 sit ups left…finished them after the cap!
It is a beautiful day in the neighborhood! Enjoy it!!!
I am glad I attempted the full workout this morning even though I scaled later in the WOD. This gave me a good start to compare to the next time this WOD comes up. I am determined to get through the full wod next time!
50-40-25-15-didn’t complete last set
30-30-30-30
Got after my T2B today, needed to work on linking them together and with the help of Sarah I think I’ve finally got the concept and got 5 in a row!!! WAAAAHOOO! Thanks Sarah!
Buttercup: 9:30, I dropped the set of 50 which I should have tackled but I know for next time! Flew threw the abmat sit-ups which helped with my time!
Great 4:30!!!! Love the Audie time too!
Ah, Audie 🙂
Gym/Skill
Kipping T2B
15/15/13
Max Box Jump
41″
“Buttercup”
13:49
Holy Push ups! The round of 50 went pretty good then the round of 40 took twice as long. Squeeked in the final set of sit ups at the last second. Thought I was going to get capped. Thanks Sarah for keeping us going. Nice work 930!
1900 rocks!
T2B 10,10,10
Max Jump 45.5″ new PR by 2.5″!
Yes I got a little exited over it!…
“Buttercup”
14:00
I sneaked in the last sit up as Sarah was saying “tiiiiiiimmmmee”….
Thank you Sarah!
Awesome work out! Got 26″ on my box jump and worked on knees to elbows. The key is to “scap up” control lower body and get after it! Buttercup was truly an arm burner. Will feel it tomorrow. Thanks as always for awesome coaching Sarah 🙂
T2B 8-10-10
most ever gotten in a row!
Max BJ 42″
could of went higher if had more time!
“Buttercup”
14:00
got capped 🙁 at the last round of 10 PU 30 SU! Sneaky Sneaky WOD! Need to pace myself better then i would of been all set!
Nice job 930! Thanks Sarah!
Gym/skill – got 5 good true K2E unbroken hoping to get T2B soon! Max box jump 42.5 first time around (always had a decent vertical)….
Then came “Buttercup”…not a pushup pro…have a lot of work to do on my upperbody…did the first 30 regular pushups then switched to knees. Finished in 13:57 with everyone motivating me to finish. Thanks for the motivation coach Sarah and all the 7pm peeps!!!
got my first box jump today!! and then about 10 more!! Mental game ova!!
Went 50% on the push ups and 20-20-20-20-20 on sit ups.
11:09
Any day we can open all the doors at the box for every class is a good day in my book! An easy set up for the WOD today made for some extra time for max box jumps. Definitely saw some serious verticals today!! Box jumps are all about getting past that mental block. Then is smooth sailing. Lots of improvements on T2B and K2E as well. Love seeing all the progress. Great work today peeps, take care of those triceps…and ass raspberries!
Worked overhead squat today..
buttercup: just made it 13:50 after I finished the last pushups I thought I was done…then Sarah yelled “you still got 30 sit up” 🙂 that was a burner!
Oh then we found out it was Gus’ birthday and had to do burpees to celebrate…I won’t say but it was tough after that WOD! Happy Birthday brother.
Great work 7PM…thanks Sarah
That’s right bro, I had forgotten about the Burpees!!
I have never had good timing!!