Happy Birthday’s to Scarlett F and Carl L !!! (Tuesday)
Warm Up and Mobility
Oly
Snatch Grip Push Press 2 x 5
OHS 2 x 10
Snatch Balance 3 x 1
Snatch Balance 3 x 1
Strength
Front Squat
50% × 8
60% × 6
70% × 4
80% × 1
90% × 1
101-105%+ × 1
“Snowflake”
For Time
Run 100m
50 x Air Squats
Run 200m
40 x Air Squats
Run 300m
30 x Air Squats
Run 400m
20 x Air Squats
Run 500m
10 x Air Squats
Over the next two weeks we will be maxing out our strength cycle. As usual it will be done gradually and not all at once as to make sure you get true maxes. If your close to being caught up there will be a couple chances. If your not, no worries just retest and start over fresh!
Strength:
180 x 8
215 x 6
250 x 4
285 x 1
320 x 1
360 failed
Snowflake- 10:48
Tough morning, just couldn’t get the engine going. Great work 5am and some really good coaching from PJ on squat form and depth. Have a good day!!
Worked on Oly
Snowflake – 14:00+ Rx 🙂 – Hit the Cap during the first 400m of the 500m run; still finished.
This WOD sounded so innocent and then I watched the end of the 5am class and they were all a sweaty mess.
Great job All Stars! Thanks Coach Pj!
Strength- front squats % as noted. Previous 1 rep max was 125lbs. Got 130lbs, and then 135lbs. Happy for the 10lb increase! I would have tried 140 but ran outta time.
WOD- got 14:00 + and finished the WOD to completion after I was capped.
Awesome job 6 am! thanks PJ great class as always!
Quite the sweaty WOD today!! Way to rock it 6am!
Strength – Front Squats 55#
Still working on mobility and trying to keep those elbows up! Looking forward to the new cycle so I can figure out what my max is
Snowflake – 11:48
Modified to make it easier on my silly hip flexsor that’s been giving me trouble.
Running: 100m, 150m, 200m, 250m, 300m
Air squats: 40, 30, 20, 10, 5
Thank you for the help PJ!
Great class!
Strength – Front Squat 1RM 150#
That’s a 10# PR, which I am happy about since my hips didn’t like me too much this morning. Feel like I could get more but still happy with the 10#
“Snowflake”
12:36
In sync with Alex the whole time, such a sweaty mess after….. good work 5am, thanks PJ!
cant get rid of me liv hahaha
Strength – Front Squat got to 160#
Snowflake 12:36 I had to keep up with liv 🙂
Great Job 5am! Thanks PJ!
STR worked my way up to a 290# attempt but failed didn’t have any burst out of the hole today. Will def get after this again next week. Thanks for the tip to treat every lift the same Mike made a big difference and will incorporate that philosophy the whole set next time and every time going forward.
Got 11:10 for the WOD squats felt really good and running was extremely smooth all around felt awesome during this WOD. Thanks for the motivation as always Mike helps me get in the zone for sure and just focus on what my next rep or movement is going to be. Nice work 4:30 way to crush it.
Looked great man, a lot of us will be be redoing the max out 😉
15# pr on the front squat for a total of 140#. 13:50 something for the wod- happy I finished (was going to cut down the 500 run but then decided to push through, glad I did). thanks, mike!
Strong Aubrey!!
All the top notch coaching & great team members at CFRT as well as my extremely competitive edge I have with ones self contributed to a solid day all round!!
tipping scale at 164lbs I Increased front squat PR by 20lbs to make it a cool 255 lb for a new and very first ” increased PR at CRFT!
Snow flake was 10:50
Outstanding Carl!
Front squats today…they were feeling better then they have been even considering I was away for a week. Was a little surprised on my PR attempt as for some reason the bar took me down too fast and I bottomed out and missed the lift…not sure what happened…I think maybe I should have gone to singles on the warmup % work sooner then I did. Will try again on the next makeup day.
Snowflake: 12:36..Running is still the thing that slow my time down the most but this was a great workout…lots of squatting tonight….I love to squat 🙂 Second only to deadlifts.
Great job 7PM! thanks Mike.
A weeks vacation doesn’t help the front max chances, get after it again at the end!
First day at Crossfit Rail Trail ever and first day back after a month and a half hiatus. Slowly getting back into it. Finished “snowflake” at exactly 14:00. Thanks for the encouragement from the 4:30 class! You guys killed it!
Welcome Katie and great job posting online! 😉
Front squats feeling heavy last night, but managed a 5# PR, happy with that! Up to 160# now.
Scaled down the WOD, legs were more burnt out than I thought going into it. Finished at 13:48 I think, and legs are definitely toast today.
Awesome squats 6pm, thanks Mike!
Nice PR Liz!
Late Post:
Hit a new PR for front squats! 10# jump and now at 245# wish I had few more minutes to get after a little more weight but still happy with this.
“Snowflake”
10:20
Ouch! Fun wod tho liked it! Gained feeling back in my legs around 8pm haha
Nice job 6am! Thanks PJ!
Snowflake 11:41 decreased number of lunges and bike instead of run.