7pmers reminding everyone to POST ONLINE!
Warm Up and Mobility
Oly
Snatch Grip Push Press 2 x 5
Snatch Balance 2 x 5
OHS 3 x 3
Strength
Front Squat
5×3
“Charge of the Light Brigade”
Amrap 14
5 x C2B
7 x Power Clean 185 / 125
9 x Box Jumps 30 / 24
Run 200m
Oly
85#
“Charge the brigade”
3+ 17 (kipping C2B/ 105#)
STR – Front squats off the rig- worked from 15# – 30# Felt good.
Charge the Brigade
4 + 71
(Ring Rows, 40# power cleans, plate jumps, 100 m RUNS)
Kept the cleans lighter to be cautious of my elbows. I think I need I am not pulling properly at times and that is aggravating my elbows. Keep it light and keep working on form. Ain’t got time for an injury!
Thanks All Stars – Great work! And thanks for the encouragement Coach PJ – you have no idea how much I needed that today!
Day 2 – 1 Point and half the water down the hatch!
Str
‘Charge of the light brigate’
4+4 {Jumping C2B #65}
Have a great day everyone,
Great job 6am and thanks PJ for great coaching! 🙂
Strength: Up to 245
“Charge of the Light Brigade” 4 rounds (Started Power cleans at 155 and reduced to 135)
Have a great day everyone.
Front squats
185/205/215/235/ 255 only got 1 rep
Wod: 3+11 (185#)
Great job 5am. Thank you Pj.
A rainy but good WOD this morning!
Str. – Found my heavy single for front squats stopped at 135# I probably could have added on a couple more #s, but I need to work on my form & mobility. Quality over quantity!
“Charge of the Light Brigade” – 4 +1 (rows, 65#, 4 – 45# plates) I managed to run in and get 1 more row before the time ran down.
Rough, but good WOD!
Nice work 9:30! Thanks for the help with my f. squat form PJ!
Front squat: 155, 165, 175, 185, 195
Charge of the Light Brigade: 4 (C2B, 135, 24″)
Was able to string together C2Bs, I have only ever done singles so that was a W.
Great work, 5 am, thx PJ.
Enjoy the day.
Str FS make up work.
Charge of the Light Brigade 4+12 (Jumping C2B, 135#, 20# Ball Slams)
Came in for open gym. Subbed the ball slams for box jumps because my ankle looks like a sausage but all was good. Thanks for WOD-ing with me Liz.
Started the challenge test, I think I’ll finish another day 🙁
OLY
Snatch Grip PP
45×5
75×5
Snatch Balance
75×5
95×5
OHS
95X3 (stopped here, still having OH issues….)
WOD
4+19 ( C2B, 155#, 30″, 200m )
The last 19 reps of this one were rough! Great work 930 Supastars, Thanks P Jizzle
Rest day today, good work to everyone that got after it… looks like a fun WOD that I am missing 🙁
Front Squatted today and worked up to 75# which was my one rep max before so I’m psyched.
Charge of the light brigade- 4+3 (jumping pull ups, 60# and 24 on the box jumps)
Awesome 430 class, thanks PJ!
Day 2 of the challenge. Wod was fun! Good work, Meg. See y’all tomorrow.
GO CUBS
Front squat Strength- back wasn’t feeling so hot during this, so only did 3×3 % work instead of 5×3.
WOD- kipping chest to bar, 85lb cleans, 20 inch box jumps, running as stated. Got 3+ 16. Really liked this WOD!
Thanks PJ!! Great job 6am!
Off to do more mobilization!
STR
Charge of the Light Brigade:
Jumping pull-ups
63#
20″
Great job 4:30!
Oops, 4 + 7
OLY:
SGPP – 65, 85#
SB – 65, 85#
OHS – 65, 85, 105#
“Charge of the light brigade”
4 + 17
(C2B, 135#, 30″)
Nice job 430! Thanks PJ!
Today I worked on Oly and did 65# for my last round of OHS. For the WOD I did 4+ 5 w/RR, step ups and 85#. Gracias PJ for the coaching today! I had fun today.
Open Gym today for the challenge WOD….7:04. I’ll take it considering i haven’t really been around the last month! Wanted to try and get some strength in but figured i would break back in slowly and not over do it.
Thanks PJ and the other OGs today.
Oly-#45.
WOD: 4 rounds
10× RR
#65 Cleans
20 inch step ups. Thank you for coaching PJ. I actually posted, better late than not 🙂
Front squat work @ 5x3s
—-185—-205—–205—-225—-225—-
4+ 2 ( C2B ) ( 155# ) ( 30 “box )
Nice working with PJ & Chris ,,Thanks guys !
STR
185/235/255/265/275 fail went back to 265 to finish the set
WOD got 4+7 w/ 155# and 30″ felt good moving through this one went out too fast though really need to focus on finding my pace early, that for the tip Chris, PCs felt great especially the first one after the pull ups bc I kept my arms straight and gave a good pull thanks for point that out PJ. Awesome 6 pm way to work everyone and thanks PJ and Chris
Did OLY today. Worked to 135 on the OHS
Charge of the light brigade: 4+1 @155
Man those cleans got spicy fast. Made the time up on the box jumps though.
Nice combination.
Great work 7pm! Thanks PJ and Chris.
7pm’er
Oly
#15 light
“Charge of the light brigade”
modified
Amrap 14
5 strict PU
7 hang clean #95
9 step up 30″
>5+14
Thank you PJ and Chris!
Front squat makeup percentagE
65×8=80
75×6=95
85×3-5=106
75×5=95
65×7=80
Today’s WOD: 4 rounds +11
Excellent work everyone!! Had a great day seeing everyone. Keep up the hard work. – PJ
Can somebody unlock my post, please….
Strength: Front Squat Makeup
WOD: 3 + 17
Got after some front squats today. First time in forever I got up to 135# these felt good.
Loved this wod! Got 4+8 using 75# plus C2B attempts. Surprised at how many c2b I got- they def take a lot out of you. Great job 430 crew. Thanks Peej!
(Sorry for the late post – didn’t realize the time!)
STR – front squat makeup 10/1
Charge of the Light Brigade
4 + 10
RR, 60#, Plates
Have an awesome rest of the week – keep kicking butt!!
Never too late 🙂
STR Front Squat 75# *P.R.
5 Ring Rows
(9) 3 plate step-ups
7 power cleans 75#
200 m. row
Thanks to PJ and the 6 am crew!
A 5 point day- feels good!
Rest day today. Missed you all. See you in the morning!
And I got the movie from today’s clue.
STR front squats
Charge of the light brigade:
3+21 ( 115#, 24″)
Great job 7pm
Thanks PJ + Chris
Always good to see you guys at the night Wod
Love seeing all these posts!! Especially on a day when we aren’t there. Its great to be able to keep up with everyones day. Sounds like you are all starting the challenge off right, keep it up!!
I really wanted to come in to do my last day of training with some presses to get ready for Sunday’s comp, but I got stuck at work. Instead, I did some walking at lunch, set a timer for 10 minutes of mobility at home and did some presses with my baby kettlebell just to get some heat in those shoulders!
Nutrition was on point as well. When I was in South Carolina last week, I found this cool balsamic vinegar/olive oil place that had a lemongrass and mint white balsamic vinegar that I made my own vinaigrette with and it is absolutely the bomb. My standard salad is greens, tomatoes, chicken, avocado, sunflower seeds and a little vinaigrette. So good!
Oh! And I still need to weigh in. Was going to do it yesterday but I couldn’t make it in time after work :-\
Scotch, Scotch, Scotch, I Love Scotch, but it isnt good when you are trying to do Crossfit…thats the story of this WOD for me. Got a little banged up at a wedding over the weekend and took Monday off. The Crossfit Gods made sure to remind me off my sins. Felt like crap from the get go but pushed through. Did Str and made up FS from 9/10. Power cleans still need a ton of work but got 4 ugly rounds at 115, 20 BJ (still working on explosion and mobility with bum knee, hoping to get to 24 in a few months).
So many comments!! Snuck my last WOD in last night before Sunday’s strongman competition, & Joe C is spot on – those cleans got spicy FAST. Finished with 3+21 doing ring rows, 75# power cleans, and plate jumps. Also did a light-ish front squat 5×3. Thanks Chris & PJ!