Michelle C
Warm Up and Mobility
Strength
Front Squat
5 x 2
Gymnastics/Skill
3 RNFT
Hand Stand Work
5 x Wall Squats
Open Off Season
Go as far as you can 6 minutes, start over when you fail
1 x Strict HSPU
10 x Unbroken Double Unders
2 x Strict HSPU
20 x Unbroken Double Unders
etc…
“Diamond”
For Time
100 x C2B Pull Ups
Perform 5 x Power Snatch 135/95 whenever you come off the bar
Hey guys just a quick note. I have noticed a few times DNF (Did Not Finish) written on the board. This concept does not exist at CFRT. A lot of times our workouts will not be finished within the time cap. Take today for example, less than of half the people finished the workout. This is based on experience level, skill set and proper scaling. As long as you guys are keeping yourselves moving throughout the entire workout and not standing around trying to do a weight or movement your not quit ready for, then you have got what we intended. There will be days when we do finish everything written on the board and sometimes its designed so you dont. Instead of naming it an AMRAP it will be listed For Time so you will push that much harder to try and complete the work listed. So dont get discouraged if you hit the time cap. As long as you are scaling properly and getting after it, then you got what was intended. Keep up the hard work, respect the process and POST online!
Wow! Great note Coach!
Front Squats w/Bobby – 5 X 2 @ 185
Diamond: 14:00 – (96 Kipping Pull-ups/95# P-Snatches)
Did some handstand work after – thanks for the coaching PJ.
Great work 5 am.
Enjoy the day.
Front Squat:
135 x 2
155 x 2
175 x 2
195 x 2
215 x 2
Once i changed hand position to make myself for upright and less rounded back they felt good and strong! Thanks for tip PJ!
“Diamond”
14:00 (78 reps)
50 Kip Pull-up
28 Ring Rows
95# P Snatch
Def feeling the affects of yesterday’s wod and the heat!
Nice job 6am! Thanks PJ!
Diamond – 11:32 (Ring rows/35#)
Can barely type this post…my arms are still feeling like noodles – hard to be a pencil pusher today!
Thanks for the note Coach – it is hard to “not finish” but I always feel good for the work I did accomplish.
It helped me get through the WOD by putting 5’s on my whiteboard – it made me push through to get a count of 5 or 10 at a time! Snatches were not so good near the end…bar is slippery when wet! YUCK!
Nice work 6 am and thanks to the 5 am for always helping the rest of us by setting the bar and the expectations for the rest of us. Seeing your 14 min caps made us take it down to get through it!
Thanks PJ! Way to work All Stars!
“Diamond” – 10:33 (ring rows/ 55#)
Arms are definitely smoked! Looking forward to carrying kayaks all day after this one lol! Great job 6am and thanks PJ!
Strength- worked up to 180# for my last set of 5×2
Diamond- 12:03 (100 RR, 65#)
Such a good forearm smoker! Although its not as fun to WOD alone, its awesome to get 1 on 1 coaching. I’m already sensing that my poor clients are gonna get some half-assed blowdrys today because of my arms. Hahaha
Hahahahahaha, you did awesome all by yourself. Self motivated!
Ummmm – I am one of those clients 🙁
Good thing you dont have a bunch of hair to blowdry Janet!
Strength – Front Squat 5×2
Worked up to 135 x 2, which is 96% of my 1RM!
“Diamond”
14:00 (83 Reps)
50 Kip Pull-up
33 Ring Rows
65# Power Snatch
This was a brutal one.. good work 5am, thanks PJ!
I’m finally out of my funk! Ever since I stared focusing on oly, my front and back squats haven’t been feeling so great. Today was a different story. Got up to 167×2.
Passed my 1rm without even realizing it.
This wod was pretty brutal. I haven’t done ring rows in forever and today I was reminded how difficult they can be. Finished in 14:00 with 17 left. Used 65# could have gone lighter. Legs were super smoked from yesterday. Thank you Mike!!
Funk?? What funk, you put in work and are killing it. Keep it up Krystal!
Great workout today
Got 83 reps in the 14:00 min cap with 65# snatch went in with a plan didn’t work out they way I wanted to and ripped on top of that so came up short but felt good for sure. Nice work tonight Joe and thanks for the extra motivation Mike.
Was a small fun 7pm. Way to stick with the plan, always suck to rip at the end!
Worked front squat up to 265# x 2
Worked my handstands tonight…getting about 8-10 ft of a walk…its progressing. I really like these for some reason…its just fun 🙂
Diamond: CAP.. got 72 pullups, not too bad, and did 65# on the snatchs. Started with gloves but quickly realized they have stretched out too much and were hurting me so I had to ditch them…did much better after that…did not rip but came REALLY close, loose skin city. Just me and Tony tonight, way to kill it Tony!
Thanks Mike!
Keep killing those handstand walks Joe!! I need to get on those!!
If we are not having fun, than were not doing it right!
Had fun with this one today. I knew it was going to be a tough one from the start. Talked out a plan with Mike and stuck with it for as long as I could. My grip was completely gone with 20 reps left. Ended up falling 3 short but still happy with the outcome. Thanks for the help Mike and great work 6pm. Looking forward to seeing this one again!!
REP SCHEME
15/15/15/15/10/10/8/4/5
40 Snatches @ 75#
You had a great plan and executed well. Grip just didnt corporate, so close! Definitely next time!