The Gaffny Clan at Reebok HQ
Warm Up and Mobility
Oly
Jerks
Push Press 3 x 3
Push Jerk 3 x 1
Strength
Back Squat
50% × 8
60% × 6
70% × 4
80% × 1
90% × 1
101%+ × 1
“Doorman”
For Time
50 x Power Clean and Jerks 135/95
8 Minute Time Cap
(508) 989-1742
crossfitrailtrail@verizon.net
Strength 215# PR (this was not pretty and had poor form)
“Doorman”
7 min (75#)
BS: 265
Doorman: 7:19 (115)
Great work 5 am. Thx PJ.
Enjoy the day.
BS – 295# felt great. Within 5# of 1 RM.
Doorman – 4:54 35 reps @ 95#. Felt great to be back at it. Working way back into it. Definitely had the Stewie-like sweat going on.
Have a great day!
Back squat:
275# PR nice 5# increase today!
“Doorman”
7:24 (115#)
Felt good to hit a PR even when I wasn’t feeling it 100% today! Wod was good and was able to move with a good pace during this one.
Nice job 6am! Thanks PJ!
Strength- 240# (5# PR!). Definitely saw stars after this one so I called it quits. Happy to have gotten it though!
Doorman- 7:47 (85#). Perfect weight for this WOD. Great work done by all this morning! Forgot how much I loved/Hated Sally until Pj reminded me 🙂
Doorman
7:37, 65# from the hang
Nice work on those back squats 6amers!!!
Good morning 6 am ALL STARS!!!!
Finally put a wee bit of weight on the bar (25# total) and did some B2B. Maybe by the end of the new cycle I will be squatting for real.
Doorman – 5:55 @ 35#
I am still working on figuring out the weight amounts for WODs like this. PJ suggested looking at the 5 am class to see if we identified with someone so that we could do the entire 50 and not get capped. Did that and I think I could have gone a little heavier but I got all 50 and my form was good. there will be a next time…notes taken!
Certainly missed Janet and hope the rest day was good!
Thanks PJ…UGH Sally…she is a PITA!
Backsquat – 280#, 5# PR, felt like my form could have been a little better (knees)
Doorman – 6:46 @115#
Great WOD, just you and the barbell, up-down, up-down.
Awesome job 5am and thanks PJ for the pointers on 1RM prep.
Strength – back squat – got a PR of 160lbs, 5lbs up since last 1rep max. Tried 165lbs and was so close! Will try again soon!
WOD- used 75lbs and got 7:14 for 50 clean and jerks
Awesome day at the box!!! Love the sound of clink/clanking barbells!
Great job 930amers and awesome class Mike! Thank you for the tips, encouragement, and support as always!
You did great Judy, you definitely got that weight next time!
Oly: Started with some jerks by myself in the back room (insert innuendo here Gaff… )
“Doorman”
7:44 115#
I pick things up and I put them down. Simple, but tough fun WOD. Great class 5am! Way to make some noise. And thanks PJ for peeping in on me in the back room.
Strength back squat
50%x8 135
60%x6 165
70%x4 195
80%x1 225
90%x1 245
101%x1 275, 295
“Doorman” – 8:00 95#
Have a great day everyone.
Strength – Back Squat
175#, 10# PR… buried myself on 185. I tend to go way too deep on the heavy lifts.. need to just hit depth and get out of the hole. Determined to get 185!
“Doorman”
8:00 (85#)
Got my last rep in just after time was called… SO close. That 1 rep is going to haunt me in my sleep, it has already been haunting me all day. 🙁
PR back squat. 255#. Always awesome to do that!
Doorman modified
50 squat clean for time
7:23 @ #75
Way to kick butt 4:30! Thanks Mike. Great coaching as always!
Those squat cleans, ouch! Great work tonight!
Strength -finally got around to working my heavy single to get a good jumping off point and settled on 145#. It felt good with weight on that bar. Thanks for the tips & help Mike!
“Doorman” – 7:20
Scaled to 35 with 55# and worked from the high hang. Still trying to figure out where to start for weight on these types of WODs, but feeling really good with the movements.
This was my first 6pm class. Met some new people and finally got to WOD with Liz!
Nice work everyone!!
Great work Sam!
Yeah!! Many WODs to come!
BIG BACKSQUATS!!! 20# PR 305#…on a day i didnt even feel good coming in.
Doorman: clean, jerk, repeat…95# in 7:44 something o dont do a lot so i was glad i didnt get capped but need to get better c
accidentally hit submit too early…then thought i posted a reply…not sure if i just cant see it or if i didnt hit post…
….better comsistent form. As always Mike was quick to help my form when i got sloppy.
Great job 7pm and thanks coach Mike…and congrats on your promotion!
Thanks man!
Strength
Worked up to 285# twice but failed. Havent been doing a ton of squatting the last couple of months so I really wasnt expecting to get my 1RM
WOD
7:47
Couldnt go overhead once again so did 50 squat cleans @ 95# instead which turned out to be a burner!! Glad to be able to still get in and get some work in with my shoulder issue. Thanks Mike for always having a Modification ready for me. Great work 430
That looked spicy :/
Back Squats tonight…did not PR tonight but I think I understand why i am missing my PRs this cycle I had been so used to big jumps while I have been getting my form down and figuring things out and jumping 15-30 lbs per PR that now a 5 lbs jump sounds small…I need to recalibrate and start working 1-3lbs jumps as I think I am now near the top of my range.
WOD…45@115 nice little fluff after back squats
Nice job 7PM! Thanks Mike.
You got that weight next Joe!
SUPER excited all day yesterday for back squats!! I was shooting for 200# and ended up making #205. (I think I posted this last time we maxed out back squats, but in February I attempted 180# four times and kept bailing at the bottom. Could NOT get out of the hole. Passing 200# last night made my day!!)
Went with 65# for the WOD but I think it was a little ambitious after the squats, got capped at 42 reps.
Awesome class. Glad I finally got to WOD with Sam!! Thanks Mike!!