Joe C
Warm Up and Mobility
Oly
Jerks
Push Press
3 x 3
Push Jerk
3 x 3
Strength
Deadlift
5 x 2
“CIA”
For Time
25 x Burpees
25 x Box Jumps 24/20
25 x Burpees
25 x Box Jumps
100 x Double Unders
Purpose ,Direction and Motivation
(508) 989-1742
crossfitrailtrail@verizon.net
Made the mistake of not eating or drinking prior to WOD, barely made it.
Oly today #85
“CIA”
11:58 (attempts and singles)
Welcome to my world Anna! Lol! Sucks not being able to eat or drink before a workout, right?!!!
Strength
Deadlifts 5×2
225#x2 (warm up weight but ran short on time so I guess I’ll count it as a first set)
315#x2
335#x2
345#x2
355#x2
Always a great session when lifting with Justin. Nice work brother!
“CIA”
5:57
Did dubs in 3 sets 60-10-30
Great job 5a.m. Thank you Pj.
The ninja’s back. Great job today!
Oly – 135# Took it light and focused on form
CIA – 6:37
15 burpees
20 Box Step ups
15 burpees
20 box step ups
100 single unders
Great to be back in the box and see everyone! Thanks for modifying the WOD, PJ! After this morning, I realize I have a long way to go before getting back to my old self.
Have a great day, everyone!
The Duke!!
Oly-145#
“CIA” – 8:24 (2xSingles)
Have a great day everyone.
Strength
Deadlifts 5×2 – 135, 145, 155, 165, 170 (91% of 1RM) – love that DL high in the morning 🙂
CIA – 9:50 (20″ step ups) – Flubbed the Dubs starting out, but eventually got a couple of sets of 25, 30. I thought this would take ~15minutes and then saw how the 5am just smoked this WOD!
Great work today All Stars! Thanks Coach Pj!
Awesome work, Janet!
Great to see you this morning and catch up.
Ditto Duke 🙂
Strength- % work. I did 195lbs x2 for my deadlifts
WOD- got 11:27 using 20inch box and 2x singles .
Those first box jumps after the burpees were nerve- wracking lol! Jello legs!
Great job 6am, we made it through the heat!! It was like working out in a sauna!
thanks PJ, fun class!!!
Sauna, you should come later on when the sauna is nice and warm 🙂
Not today apparently, that storm cooled off the sauna for the later classes 😉
Strength: deadlift, thank you mike for the pointers – definitely helped, worked the form for the Str. Session.
CIA: 7:55 (2X singles)
Great work Michelle, Lucy and Jess.
Enjoy the day.
What a treat having Gaff at the 930!!
Strength:
315 x 5
365 x 4
415 x 3
Stopped here b/c the back wasn’t feeling it.
CIA: 7:19
Great work this morning 5am. Thanks for the tip PJ. Still need some work on driving the knees out on the deads.
Strength – YAY for deadlifts!!! Last set was with my 1RM (155) from a couple of months ago and it was “easy”…can’t wait to retest. So excited that I got through the entire cycle and didn’t have to do make up work!
CIA: 10:31
20 burpees/20 step ups/20 burpees/20 step ups/100 singles
It was so freakin hot…but we made it All Stars! Nice work!!!
Thanks PJ!!
STR
305 x 2
315 x 2
335 x 2
355 x 2
375 x 2
Thanks for the tips on keep using my legs more to keep my back form Mike felt a lot better after dialing that in.
Got 7:31 a real burner of a workout felt good to get out after this one for sure though dubs felt great stringing them together now consistantly Spring felt good in the legs. Nice work 7pm everyone killed it.
Way to push and keep those dubs together Tony!
Worked on some OLY tonight…decided that my jerks needed more work then my deadlift even thought deads are my favorite…Thanks Mike and Sarah for helping my with my split form
CIA (Constant Intense Activity) phew that was a good one! Finished in 6:52 with a 24″ box…all I remember hearing through the WOD was Mike saying “focus on the next rep, not the next movement”…it worked 🙂
Great work tonight 7PM! Thanks Mike.
Pedal to the medal brother,well done!
“CIA”- 8:26
Finished the burpees and box jumps pretty early but my dubs really sucked today 🙁 Definitely more challenging than expected! Great job 9:30 and thanks Mike!
It’s designed to challenge the Dubs at the end. Way to stick it out and not get discouraged. Keep up the good work!
Strength today. Still working on deadlift form. By far my weakest lift. 5×2
135, 165, 195, 205, stayed there for one last rep.
CIA
Scaled back to 15 burpees and did 2×45# plates for jumps, 200 singles. 9:24
You did it right Kell and maintained the stimulus!
Late post. Worked on deadlifts 5×2. Got up 125# x 1 which is my 95%. I couldn’t hit it last week so felt really good to get it.
This wod kicked my butt. Right after my first set of burpees, I could barely jump up on the box. Finished at 9:11 and doubled my singles. Thanks Mike and Phildo for the extra push at the end. Got a huge cramp and didn’t think I could finish. But I did!!!
Made up some deads last night, 95% barely came off the floor though. Hopefully next time! (The rest of the sets felt good though!)
9:35 I think for the WOD. Decided to scale to 20 burpees in the first round to keep moving. Stacked some plates to jump on for this one instead of step ups(2x45lb and 1x25lb)- gotta start building up towards real box jumps. 200 singles at the end – pretty happy that the first 125 were unbroken! Legs were definitely screaming by the end of it.
Thanks Mike!
You did it right Liz, great work!
Deadlifts:
Made it close to my 1RM just can’t remember numbers because this is a late post haha but they felt good.
“CIA”
7:56 (dubs)
Enjoyed this wod but of course the dubs weren’t so pretty haha!
Nice job 6am! Thanks PJ!