Happy Birthday Darek C! (Tuesday )
Warm Up and Mobility
Gymnastics / Skill
5 Rounds of
Double or Single Under Practice 40 seconds on, 20 seconds Rest
Open Off Season
3 RNFT
Strict C2B + Max Kipping
Build Big Set of Double Unders
Oly
OTM 6 Complex
First 3 Minutes
HH Snatch Pull + HH Snatch + OHS
Last 3 Minutes
2 – 3 HH Snatch
“Persian Army”
AMRAP 10
3 x Hang Power Clean 185/135
4 x Front Squat
5 x Bar Facing Burpees
Recipes
Do any of you have any good summer recipes you would like to share with the rest of us?! Grill marinades, sides, salads, etc. Here or the FB page. I know we could use a little inspiration in the Burnes household!
Gymnastics – goal is 100 unbroken dubs some day; it was not today (42 was highest)
Persian Army – 7+5 (65#)
Stepped the burpees, but kept moving. I would like to re-do this in February when I’m not already sweating at full speed before the WOD starts. (and no I am not complaining – I will take this over snow-mageddon).
Great job 6am! Thanks coach Pj!
One of my favorite summer sides is a simple string beans (steamed) & thin sliced red onion with olive oil/balsamic. And with zucchini in season, lots of zoodles with various sauces. I’m also in a CSA so have been sautéing tons of greens – various cabbages, pak choi, swiss chard – with any grilled meat. And my latest obsession is roasted beets with goat cheese on a salad with grilled chicken.
Oh, and if you’re an oatmeal person, I have been making it overnight. I don’t like it hot, so this works perfectly for me.
1/2 cup oatmeal (not instant), 1/2 cup liquid (I use almond milk), some chia seeds (not sure why), fruit (blues, bananas, peaches, apples (whatever) and sweetener if you like (honey, maple syrup). I also add scoop of protein powder and sometimes almond butter. Anyway, mix it all together and keep in the fridge for several hours (like overnight).
My fave is with peach/mango protein and sliced peaches.
Awesome Janet, thanks for all the ideas! I never think to get balsamic at the store and then find all these recipes that call for it. It’s now on my list!
Oly: Still working on getting comfortable with the movement. (65#)
Persian Army: 7 rnds @ 145#
Muggy morning. Great work everyone. Thanks PJ. Have a good day everybody.
Gym – getting faster on my singles and got some great tips from Janet!
Persian Army – 6 + 7 (35#) just hit the floor for a burpee when time was called!
So HOT!!! But NO REGRETS!!!
I have to say that when I don’t come in I regret it – when I come in I never regret it…even when I am sore and sweaty!
Also having a larger 6 am class is awesome – since I joined it was never bigger than 3 and most of the time just 1 or 2 of us. It is inspiring and encouraging to WOD with such a great group.
Thanks PJ! As always you get me through it and don’t let me take it easy!
Hit the 9:30 class, PJ – please stop turning the heat on when you leave in the a.m.
OLY: really enjoy working the snatch (75-105), knee feeling better, thanks for the tips Mike.
Persian Army: 7 + 1 (125) front squats gave me a lil bit of trouble but was able to keep a relatively steady pace throughout.
Great work 9:30.
Enjoy the day.
Was a nice treat to have you join the 9:30 class Gaff, way to move in the heat!!
That wasn’t heat – that was 6am Awesomeness that filled the box 🙂 🙂
Well played Janet!
Oly:
Started at 75# and worked up to 95# for the hhps and then stayed at 75# for the hang snatch
“Persian Army”
7 + 2 (135#)
This was def a grind and didn’t help that my hands were soaked in sweat haha. 135# was perfect weight especially when I made sure to “keep my eyes looking up and not down” thanks mike for the tip!
Nice job 930! Thanks Mike!
Looking good kid, keep it up!
Didn’t make it to the WOD today, but Anna and I went rucking on the rail trail tonight! We are hoping to add this to our fitness multiple times a week!
Love it Judy, get outside and enjoy that fitness!
OLY working the speed under the bar
Persian Army: 8 @ 135# wasn’t quite sure about the weight at first…felt good warming up but man it got heavy towards the end. Glad I went 135..gave that extra punch, Mike, and beat that WOD down! lol.
Great class tonight with a great crew as always. Way to represent 7pm! Thanks Mike.
That’s right, that last punch makes all the difference!
Gym- starting to feel better with my dubs, yay!
Persian Army- 6+10 (95#)
Wow, that got heavy fast! My arms are shot from the ring dips yesterday and paddle boarding on Sunday. Taking a much needed rest day tomorrow. Thanks for a great 7pm class Mike!
Putting in work and it’s paying off Marie! Enjoy your well deserved rest day!
7pm rocks!!
Oly #95
Lots to improve but it never felt so good!
‘Persian Army’
7 rounds @#135
I loved this WOD and it had me gasping at the end!
As usual ‘cash out’ handstands with Joe C and some bar MU’s with big boy Jordy
Thank you Mike, a lot of fun!
Oly work. Kept it light. Really trying to nail this “shrug” stuff.
Loved this wod. Kept a steady pace all the way thru. 7+2 using 85#. Thanks Mike!
Oly – <3 the snatches. Definitely my favorite lift.
Persian Army – This one was really tough for me yesterday. I still don't feel super comfortable with cleans. Not sure if it was the heat or what, but i was struggling. Got through half the wod with #75 and had to strip down to #55. It was still awesome and I was dumping sweat by the end, but I wish I had pulled it together more during the workout.
Awesome class! Thanks Mike 🙂
More snatches last night! Kept it light with #35, trying to drill in that form and get under the bar…and apparently letting go of that hook grip I didn’t realize I was keeping!
Fun WOD! Nice to use a little bit of weight in a WOD. 6+5 using #75 – challenging but manageable.
Thanks Mike!