Happy Birthday to Kirsti H !! (Tuesday )
Warm Up and Mobility
Strength
Deadlift
5×3
Gymnastics/Skill
3 RNFT
Pull Up Practice
5 x Kneeling Jump
Open Off Season
AMRAP 5
Go as far as you can, start over when you fail
1 x Muscle Up + 2 Ring Dips
2 x Muscle Ups + 3 Ring Dips
etc……
“Hurt Village”
10 Rounds of
40 seconds of work , 20 seconds rest
alternating between
Calorie Row
Burpees
Rest day means no WOD for me! Mobility at home. Hope everyone has a great day! Enjoy the rowing and burpees!
Rest Day
Posting on a Rest Day, that is what I am talking about!! 🙂
205# DL
Row cal 12/11
Burpees 10/9
Done!
STR – 5 X 3 125/135/140/145/155
Was surprised at how heavy this felt but my elbows are cranky today. So I didn’t push it.
Hurt Village –
Cal Row – 9/7
Burpees – 6/5
Not horrible but I have been up since 3 am – couldn’t sleep – and so I am just glad I made it in. The All Stars always make me happy. Even when there are burpees involved.
Thanks PJ. Halfway to my 5 points!
Str:
make up day from 10/11
“Hurt village”
Cal row 9/8
Burpees 12/11
those burpees it was hard but we did it! Lol
Great work 6 am, thanks PJ 🙂
Sorry make up day from 9/11 lol
Rest day.
Strength Makeup from 10/2 (I think)
Hurt Village
Rows- 17/15
Burpees- 11/10
Strength – Deadlift 5×3
165 x 3
175 x 3
185 x 3
195 x 3
205 x 3
“Hurt Village”
Cal Row 10/10
Burpee 12/12
This was a fun one, tried so hard to get the same numbers every time! Tried to beat the last burpee round but couldn’t, happy with that though because that means I pushed myself the whole time :)Same numbers across the board every round!! Good work 5am, thanks PJ
Thats consistency!!
Deadlift make up for me from 10/2
65% – 140# x5
75% – 160# x4
85% – 180# x3
75% – 160# x4
65% – 140# x5
Thanks for the help Sarah!
“Hurt Village”
Rows – 13/8
Burpees – 8/7
Had some coordination issues getting in and out of the rower for my low round, but this was overall a good WOD!
Stayed after for a few minutes for some post WOD mobility.
Nice work 9:30!!!
Open Prep
MU’s 1+2 dips, 2+3 dips x 2. Failed the 3rd MU on both attempts. I lost my false grip both times. I definitely should of had it both times though
WOD
CAL ROW
19/17/16/15/15
BURPEES
12/11/10/10/10
Tried to keep the consistency but I was pretty spent after the 2nd round. I was extremely happy to find out we didn’t have to do each set 10x though! That made my day! Thanks Sarah and nice job 930 class!!!!
Strength – % make up, finally feeling comfortable with deadlifts, thanks for the tips Mike!
Wod – 10/9 for the row and 12/9 for the burpees.
Great 430 as always! 🙂
Deads looked great and you pushed hard on the Metcon! !
Rest day – 3 days from Competition
Worked from home today and finally got my weigh in done (thanks, Sarah!). I’m excited about the nutrition challenge and resting up for the big day on Sunday. I’m finding that the nutrition plan is really supporting my needs leading up to competition which is a relief. Initially, I thought it was going to be too restrictive, but it’s just right.
I went for a couple walks today as an active recovery and am going to do some mobility a little bit later. And probably work some more 🙁
You are going to do awesome Sunday!
Open offseason…got thru set of five MU’s and 6 ring dips.
Loved this new progression!!!
Row 15/12
Burpees 13/10
Hope I remembered the numbers correctly!!!
Looked really good on that progression Matt!
STR make-up but messed up my percentages a bit:
103#x5
133#x4
163#x3
And back
WOD
Row: 11/10
Burpees: 10/10
Great work Katie!
Day 3 of eating well, Wod’ing and feeling empowered.
Gotta get over the sugar withdrawals though!!
Really dialed in on those deads Laurie!
STR: Deadlift- 100×3
125×3
145×3
165×3
165×3(Coach PJ recommended I cap it at this weight to maintain proper
form).
WOD- Cal Row: 11/8, Burpees: 9/7 Good job everybody! Bladder is still
adjusting to the H2O intake. Thank you PJ for coaching.
Strength: Makeup Work (10/2)
WOD: 13/11, 13/11
Strength: Makeup Work from 10/2
WOD: 13/11, 13/11
Another great day at CFRT!! Keep getting after it everyone. – PJ
Hola. Active recovery for me too. Took my dog to the park AND then the rail trail. He’s pretty pooped. I’m glad I’m taking it easy for Sunday–I want to give it my best shot.
Can’t wait to see you crush that keg on Sunday!
Pull up practice….will get ONE one day… hehehe
High and low score
Row 9/6
Burpees 10/12
STR 225/275/275/325/325 kept it lighter and more consistent on the last 4 rounds really wanted to dial in form thanks for the tip to engage my form each time I came down with the bar Mike made it feel a lot stronger.
WOD
Got Row 19/11 Burpees 13/11
Feels good this was a real burner legs were a little lacking today but pushed through it. Thanks as always Mike for the pushes makes it easy to stay concentrated on our next rep with you pushing us on.
Way to crush it 6Pm
Way to empty the tank buddy!
STR for me tonight. I am caught up so did the 5×3 only went with moderate weight tonight
WOD
17/15 15/12
Great class tonight…small in numbers but high in energy! Thanks for pushing us hard through that one Mike!
Great job Aline and Gus! Thanks Mike!
Smaller class means more attention with the “motivation” 😉
STR- dead lifts
“Hurt Village” Row 9/8 Burpee 7/6
This is the closest I have come to puking during a WOD- GO me!!
Thanks Sarah and the great 9:30 am group!
Another 5-point day 🙂
Deadlifts 110 x 5 / 130 x 5 / 150 x 4 / 155 x 5 / 110 x 8
Strength – Deadlift 5×3
115 x 3
145 x 3
175 x 3
215 x 3
245 x 3
Still working on proper form.
“
WOD – Hurt Village
Calorie Row 12/10
Burpees 13/11
Great workout unfortunately it takes me 21 seconds to unstrap my feet from the rower!
There is a technique to that, I’ll show you next time!
I’m right there with you. That could be a WOD on it’s own!!
Open: muscle up progression. Finally getting the hang of it.
“Hurt village”
Cal row: 13/12
Burpees: 18/12
Big 6pm! Thanks Mike for pushing us to our limits!
7pm resistance!
OG mobility
Gym
kipping pull up
“Hurt Village”
15/12
15/12
It feels great to be back!
You are definitely back Gus, looking strong!!
Hurt Village! More like Burpee Town. Great WOD. Thanks to those around me moving at lighting speed. High round was 18/12. Low was 14/10. Thanks Mike B for the great push through it all. Great job 6pm
Great work big guy!
Nice WOD!
Still working to find my one rep max. Got to 140# dead lift x2, but was feeling my form slipping. Thanks PJ for the coaching on grips.
Deadlifts worked up to 175# gotta remember to pull the slack before that first initial pull.
Absolutely loved these types of wods- always try to maintain the same amount of reps in each round. Got 12/10, 12/12 I def crushed those burpees, next time I am gonna crush the row.