Our CFRT Strong Ladies killing it at The Battle of the Belles!
Warm Up and Mobility
Strength
Strict or Bench Press
65% x 8
75% x 6
85% x 4
95% x 1-2
65% x 5-10
Gymnastics/Skill
5 Rounds of Jump Practice
40 seconds of work, 20 seconds of rest
Open Prep
2 RNFT
Max Strict HSPU
50 x Double Unders
Max Kipping HSPU
50 x Double Unders
“Buzz”
5 RFT
20 x Wall Balls 20/14
10 x Burpees
Big day for the Strongman girls!! Great job on your first comp Danielle, Liz, Emily and Anna!! Congratulations to Marie for taking second place in her division!! Kate did awesome in her first comp in the weight divisions. Those weights were REALLY heavy!! And of course, to their (and our) amazing Strongman Coach Kelly for not only training all of these girls and encouraging them all to try out a competition but also placing second in masters and earning another shot at Nationals next year!! CFRT is so proud of all of you ladies!! ~ Sarah B
STR: Strict Press
45×8
51×6
58×4
60×2
45×10
“Buzz”- 11:37. Used #10 WB. Working on using my legs instead of my arms. Noticing a big difference, am able to control my breathing, more efficient and am hitting the target. Thanks 0500am peeps for the encouragement, last 10 burpees were tough. Thanks PJ for coaching. Good day everyone.
Strict Press:
65% x 8 (105)
75% x 6 (120)
85% x 4 (135)
95% x 1 (150)
65% x 10 (105)
BUZZ: 9: 35 (14# ball)
Great work, 5am. Thx PJ.
Enjoy the day.
Strength – Strict Press
Buzz-
10:08
Thanks PJ
Gym/skill
“Buzz” 9:49
Have a great day everyone.
Strength – % work strict press
Up to 75lbs x1
WOD- got 13:36 using 10lb wall ball
Felt like I had no energy with the WOD, but kept thinking in my head …just 1 rep at a time… thanks for the push PJ! Nice job Cassie, Lori, and Nick!
Thanks Judy, we rock! 🙂
That’s right…we DO!
Strength (Strict Press): 85/100/110/125/85
WOD: 11:22
Have a great Monday everyone!
Str: strict press
“Buzz”
10:53
Great job 6am class, thanks Pj
Have a nice day everyone 🙂
Strict press
95#x8
108#x6
123#x4
137#x2
95#x10
“Buzz”
8:40
Great work 5am! Thanks Pj.
Strength – Strict press %’s
Buzz – 9:11
Having done the challenge WOD yesterday, I am sick of Burpees and Wall Balls.
Great job 5am and Thanks coach PJ!
Travel Wod for the challenge today since I’m in needham at work and Chris has school tonight – 200 air squats for time 8:24, not my finest but it’s 34* outside and I was in the parking garage.
See ya’ll tomorrow! 🙂
Now that’s some dedication! It is crazy cold but you got it done! Way to get after it, Meg!
Hope everyone had a great weekend and finished out week 1 of the nutrition challenge as strong as we started!
Strength – Strict Press
60# x8
70# x6
80# x3 – couldn’t finish the fourth
90# x2
60# x7
“Buzz” – 9:29
Worked with Mike to modify reps a bit to minimize rest time. Settled on 17 wall balls w/ 8# & 8 burpees.
My wall balls are getting better for sure, I was able to string together more than half of my first round.
Also got my mobility & wall squats in before the WOD!
Thanks for a great 9:30 Mike!
Scaled it down perfectly Sam, maintained that nasty but good stimulus! 😉
STR – 45/55/65/70/45
Buzz 4 + 18 at the cap but I finished the WOD after time was up!
Thanks for encouraging me through till the end! Wall Balls and Burpees are probably my worst movements right now. I can only string a couple of wall balls – and it is sporadic. But I got through it.
Thanks PJ – hope you feel better.
Way to work All Stars…Happy Monday!
STR – Strict Press – 40/50/55/60/40
Buzz 12:13 8#
HUGE HUGE Thank you 5am for the encouragement and motivation to help me finish!! Steph you rock – Totally right place, right time – Thanks!!
See you all tomorrow! Have a great day!!
Taking a cue from Meg with the Travel Wod– 200 air squats, 50 jumping jacks in my office. Around 12 minutes ’cause I was interrupted halfway through.
Stats exam tonight, see everyone tomorrow.
awesome!! we’ve got this =)
Today was a killer for me, a day after making up the challenge WOD.
STR- strict press – makeup from 9/8
60% x 5= 60#
70% x 5= 70#
80% x 5= 80#
85% x 3= 85 #
80% x 5= 80#
WOD 10:04
5 rounds of 15 wall balls (12#), 5 burpees
Do we need to post the weekly challenge (wall squats) and our daily mobility here? I did not post my mobility last week but completed it all days except 1. Just in case…wall squats and mobilty completed for today!
Burpee back to back days, yikes. Great work Elizabeth!
Strict Press
65 x 8=40
75 x 6=50
85 x 4=55
95 x 1-2= 60
65 x 5-10 = 40
5 rounds for time
14 min time cap (My time: 10:19)
20 wall balls
10 burpees
Really hard to motivate to move faster on this WOD! However, now that I have a time….I can make it my goal to beat it! 🙂
STR:
8×40#
6×48#
4×53#
2×60#
10×40#
Buzz:
10:48, 10#
STR:
8×40#
6×48#
4#53#
2×60#
10×40#
Buzz: 10:48, 10#
Great work Katie, getting better every day!
I made it in today! I feel alright today, pretty tender and I think tomorrow is going to be way worse, so I knew getting a good light workout in would help with recovery.
Gym – worked on single unders. I haven’t done gym/skill during a class in months!
Buzz – 8:34, I believe.. Subbed the wall balls with air squats and moved slow and steady. It definitely wiped me out, but I’m glad I went 🙂
Have an awesome evening, everyone!
Great recovery, way to be smart!
Worked on strict press. Still not trying to go too heavy just yet. Kept it at 55# the whole way through.
This wod was mentally challenging for me. Hesitated a good 5 min on what weight to use for the wall balls. I really did not want to cap out. Finished 9:30 using 14# – I really surprised myself on this one. As always THANK YOU Mike for your energy and enthusiasm, it helped me so much when I was about ready to give up.
Worked on strict press. Still not trying to go too heavy just yet. Kept it at 55# the whole way through.
This wod was mentally challenging for me. Hesitated a good 5 min on what weight to use for the wall balls. I really did not want to cap out. Finished 9:30 using 14# – I really surprised myself on this one. As always THANK YOU Mike for your energy and enthusiasm, it helped me so much when I was about ready to give up.
You pushed hard Krystal and got fitter for sure!!
Just getting started on overhead press. Did 3×5 once I found a good weight of 45#. Felt good. Getting the hang of getting my head out of the way up and down. Thanks for help with my form Mike.
Finished the workout faster than expected.7:06 15wb with 6# balland 6 burpees per round. Underestimated myself. Next time I know to go heavier and more reps.
You did it right, that workout shouldn’t be too long. You did a great job!
Strict press tonight. Current percentages. Felt good
Buzz: 9:07 as written. Yikes that one was a hell of a workout no breaks all out physical assault on the body. I liked it 🙂
Great work 7pm!! Thanks Mike
That’s what was intended and you did it right Joe!
7pm
Gym
“Buzz”
10:03
Felling better about those wall balls!
Thank you Mike!
Looking much better brother!
Strength – Strict Press
65 X 8 = 80
75 X 6= 95
85 X 4 = 100
95 X 1 = 120
65 X 5 = 80
Buzz
5 RFT 10:33
20 Wall Balls #14
10 Burpees
Way to go 7:00 p.m.!!!
Way to push on that one Brian!
Strict press for percentages
Buzz – Its always the wods that seem easy that hurt the most.
11:10
Good job 6pm
Always!!
Strict Press:
95 x 8
115 x 6
130 x 4
145 x 1
95 x 6
Little sticky but managed today tonight.
“Buzz”
9:20
Def went into a dark place to finish round 5 and laid on the floor for a good 10 min once I was done. Ouch!
Way to go 6pm! Thanks Mike!
Today tonight haha yup over tired here! 😉
Hahahaha!
Yes you did!!
Strict Press
85×8
100×6
110×3
115×2
85×8
Slowly getting back into OH and Presses. These felt pretty heavy today but the should felt solid.
WOD 10:12
That was a tough couplet to start the week! Burpees have been kicking my A$$ lately so I guess that means Ill just have to do more. Great work 6pm! Thanks Mike for another great class!!
Finally got you in one of my classes, always a pleasure Phil!
Slept in this morning since I have a long week of travel ahead 🙁
Great start to the 2nd week of the 6 week Nutrition Challenge!!! Keep up the great work everyone.
100 # X 8
115 X 6
130 X 4
145 X 2
100 X 8
Super set last 2
WOD – 10:10