Friday 6:30 getting after it!
Warm Up and Mobility
Oly
Snatch Grip Push Press 1 x 10
Snatch Balance 2 x 5
OHS 2 x 10
Strength
Front Squat
5×5
“Never Uncomplicated”
Death by Strict Pull Up
Once you fail start over ,14 Minute Cap
Great job this weekend Yoshi, Joe, Judy and Steph L. Yoshi , Joe and Judy conquered the Spartan Beast at Killington Vermont. And Steph completing a ha-uge relay race, Reach the Beach from the White Mountains to Hampton Beach ! You guys rock, we are proud of you!
Strength – back tightened up on first round. Stretched and did mobility
Never uncomplicated – 7 even
Great job 5AMers! Well done. Thanks PJ.
Congratulations to Yoshi, Joe, Judy and Steph on crushing it this weekend! And way to be here this morning, Steph!
Front Squat 5X5
145,155,165,175,185
Stict PU: 7 + 4 (then finished it out once I restarted)
Great work 5 am. Thx PJ.
Enjoy the day.
OLY – everything felt tight after 2 days off. 45#, 50# for OHS sets
Never uncomplicated – 11+7 ring rows; which Coach Pj made more “complicated” after minute 7.
Great job All Stars! Happy Monday Rail Trailers.
Thanks Coach Pj!
Nice work on the OHS sets…loved watching you get after it! Always inspiring Miss Janet…ALWAYS! And we can always count on your humor – and they way you and PJ can turn ring rows into something funny!
That evil laugh…not sure what got after PJ this morning!
STR – B2B – progress not perfection YET
Never uncomplicated – 10 + 11 Ring rows
Definitely a tough Monday! Not even sure why – I did not do anything beastly but I did do a lot of shopping to get a wardrobe since NOTHING fit from last fall/winter. Thanks to the sweat and hard work at CFRT I can shop like a “normal” person and I don’t even know what to do with that…I had to figure out my style. Up till now my “style” was whatever fit! Now I can SHOP and pick out things I like and can wear them. Today I walked into work feeling like I looked good. More work to do but I am liking what I am feeling and seeing.
Thanks Rail Trailers and especially my 6 am All Stars! AND most especially my Coaches – you are the BEST!
Thanks PJ!!!!
Rough morning coming off international travel. Overslept this morning and missed the 5am so i joined the 9:30 crew.
Strength: Front Squat
225 x 5
255 x 5
285 x 5
305 x 5
315 x 5
Never Uncomplicated: 7 rds +3
Used Gaff as a good number to hit and came up a rep short. Great work 9:30 crew.
” never uncomplicated ”
Strength
Death by strict pull-ups
Ring rows for me 12+2
Fun wod
Thanks mike
Front Squats looking better Robin, great work!
never uncomplicated
5X5 front squat —– 135 # extra deep 3 sec pause for first set,,,,,185 # ,,,205 ,,,205,, 135# extra deep for pauses as finish .
9+ 7 on strict PU regime
Thanks Mike for walking around and taking the time to critique each one of our particular needs to be all we can be !!!
Solid pull ups tonight Carl, ninja!
Strength. I’m pretty sore so I went light.
Never uncomplicated – 14 rounds ring rows. I went too easy. Great 6:00 class! Have a great night! Thanks Mike!
Awesome having you back Rita, looking good out there!
Just wanted to say thank you for all the support and encouragement with the Beast and all the races/activities we’ve done!!! Both Joe and I appreciate it!
Thank you !!!!
And we appreciate you guys!!
Went for the ally session today! Feel pretty good with myself for focusing on form for the past year. Things are starting to improve!
Death by Pull up – competed 10 rounds and got about 8 reps in on the 11th. Pull up exercises after class has been helping me get stronger!
Front squat:
135 x 5
155 x 5
175 x 5
195 x 5
205 x 5
“Never uncomplicated”
7 + 3
Def want and need to work strict pull ups more! But overall felt great today.
Nice job 6pm! Thanks Mike!
Hell ya, looked good today as well!
Happy Monday to all!
Started this morning off with some mobility & opted out of skill work.
“Never Uncomplicated”
9 +9 – ring rows.
This was my first “death by” WOD…the first few minutes were a breeze, but it escalated quickly!
Thanks Sarah for a great 9:30!!!
Front Squat % work
worked off my old #’s until I can get back in the box consistenly
155×10
175×8
200×3
175×6
155×8
These felt pretty good today. Going to stick with my old number for a while
WOD
9+5 (10+10 6/12) Didn’t think my shoulder issue affected my pull ups but I discovered today that is does. I definitely had more pulling strength with my right arm. It always surprises me when the pull ups go away, your cruising right along one second and then all of a sudden NOTHING!! Great work 430 Thanks Mike for a great class
So smooth with those pull ups, way to get after it!
Mobility instead of strength/oly
Death by RR- 14 rounds
Definitely started off too easy, adjusted my foot position on round 10 to make it more difficult. Only made it to round 10 last time we did this. Great 6pm class Mike!
Strong work tonight Marie!
7pmer again!
I did some rowing and some light front squats!
WOD #4 in the books
‘Never Uncomplicated’
10+5
…PU’s, when they are gone they’re gone!
Thank you Mike!
Gus is back baby!