Audie B
Warm Up and Mobility
Strength
Deadlift
60% x 6
70% x 5
80% x 4
90% x 1-2
60% x 5
Gymnastics/Skill
3 RNFT
Ring Dip Practice
Max Height Box Jump
Open Prep
Complex Work
AMRAP 5
1 x Bar Muscle Up + 3 T2B
After each successful set add 1 Bar Mu and 2 T2B, once you fail start over
“Telepathy”
Amrap 12
5 x C2B Pull Ups
7 x Box Jump Overs 24 / 20
9 x Strict Press 95 / 65
11 x Back Squat
Strength- only made it to 1 rep at 80% clearly still recovering from the weekend.
“Telepathy”
4 rounds (kipping C2B/55#)
DL: kept it light
Telepathy – 5 + 1 (75, 20″)
Great work 5 am, thx PJ.
Enjoy the day.
Strength: Deadlifts 165/195/220/250/165
WOD: 4 rounds + 5 reps (95#)
See you all Monday morning, have a great weekend. I’m going to try to fit in a home WOD this weekend.
Strength – (115, 135, 150, 170, 115) I was surprised these felt so good today – got 2 singles at 90%.
Telepathy – 6+1 (rr, plates, 35#) – kept it light and low to keep moving.
Great job All Stars.
Thanks for making us go hard Coach Pj!
Strength – got up to 325# for 2 and it felt good.
“Telepathy” – 5+16 (75#)
Great work this morning by the 5am crew. It fun having Duane lead the pace this morning. Also, watching Chris Monsini land a one-armed squat clean (95#?) was nuts.
Great coaching PJ.
Strength
Telepathy – 5+2 (75#)
STR – Deadlifts!!!
Telepathy 5+4
Ring Rows/Plate Jump overs/35#/air squats
Started out with 45# but after the first and second rounds. I felt the twinge in my elbow that I felt before so I stripped it down to 35# to finish. Trying to be smart but it killed me to have to change it out. However having Coach PJ tell me that my squats were looking really good…they were SQUAT ON – well that made the difference. Also tripped on one of my jumps and got a bit nervous to jump again but I did it – I didn’t give up and step up.
Thanks Coach PJ. Progress not perfection – you made me work for it and I truly appreciate it.
Awesome work All Stars. See you tomorrow.
This is awesome Lori! Keep kicking ass!!
STR – worked up to 250#, deadlifts felt good today.
“Telepathy” 4+18 (75#)
Great work 9:30, thanks Sarah!
Travel WOD today for work purposes. was going to do 10 rounds of 10 pushups, sit ups and squats but when I got outside it started to rain so I went with 21-15-9 of air squats and pushups in the garage again and my time was 2:44
see you all tomorrow! =)
Deadlift
60%x6 215#
70%x5 245#
80%x4 285#
90%x2 315#
60%x5 215#
WOD 5+14 (85#)
Still working on the deadlift form. Need to really concentrate on pushing my butt back to keep the back straight and engage my hamstrings. Had to go lighter with the weight today because my OH is lacking strength. No pain OH which is good but I need to build the strength back up. Thanks for all the help today Sarah. Nice work 930!
Deadlift –
60% x 6 125#
70% x 5 150#
80% x 4 170#
90% x 2 195#
60% x 5 125#
“Telepathy” – 4 +21
Ring rows, plates & 55#
The weight for the bar was definitely challenging, but not impossible. There were a couple times where I felt my knees pop towards the end of reps, and had to reset and try to get that bar up without any help!
Box jumps with 4 plates are also getting so much more comfortable. I think I’ll be working up to that box very soon!
Great 9:30 this morning (as usual 😉 ), have a great day everyone! Thank you Sarah!
WOD at home
Odd/ even Steady State piece on the erg up to 9mins.
STR – Deadlift (Make Up 9/11)
60% x 5 85#
70% x 5 100#
80% x 3-5 115#
85% x 5 125#
60% x 8 85#
“Telepathy” 4 + 5 (RR, plates, 50#)
Going too low in my squats!! – Need to find a happy medium of too low or not low enough!!
Awesome job 5am!! Thank you Pj!! Have a great day!!
Strength – Deadlift percentages today but didn’t complete the percentages because of a weird pain in my back/leg and need to make it up.
WOD: Completed 4 rounds + 26 (had about 5 more back squats to do! So close!)
Work schedule is forcing a rest day. I really wanted to do this one, too. 🙁
See y’all tomorrow.
STR–love deadlifts!
Telepathy: 4 + 21
Jumping pull-ups from 45# plate (couldn’t get off the ground today!)
20″ box jump overs
45# strict press
45# BS
Killing it Katie!
4:30 today
Gym: ring dip practice
“Telepathy”
5+20
(#75)
The strict press buried me! Good to be coming back to it!
Thank you Mike!
You are coming back strong Gus!
Strength – dead lifts I can do !
“Telepathy”
4+19 ring dips , plate jumps #35
Great 430 class
Thanks mike as always
That’s right Robin,there’s not much you can’t do!!
STR
Deads 250/300/345/375/250
Felt good on the pulls still rounding my back slightly on higher weights. I know this will be achieved sooner than later with the ques and tips from Mike.
WOD
Got 4+14
C2Bs, boxes, and back squats felt good and fast. Push presses absolutely killed me and my momentum. Had to keep breaking them up which got frustrating but kept moving as best as I could and got through it. Always a great feeling when you are slowing and starting to feel the burn and Mike mentions getting fitter and being there for you no one else really makes you start to hit the gas even if the tank is near empty. Thanks for those pushes Mike I know a lot of my posts seem to mention this but It is really helps me move. Nice work 6pm everyone was flying and gave it their all.
Your posts are always very detailed and thorough, love reading them!!
As much as I wanted to do deadlifts today, I decided that rolling out would be the smart thing for me to do. So got my mobility on.
WOD- got 5 + 7. I decided to scale back on every movement as well today- so I used 45lbs, step ups, started with kipping c2b and then switched to 2x ring rows.
Thank you PJ and great job 6amers!
Today I did gymnastics again. I worked on holding myself up on the rings. It was more like flailing around on the rings but I held it a couple times for like .000001 seconds which is an improvement over nothing at all 🙂 For the WOD I did 5+5 with ring rows, 45# and 5 box jumps. I was better on the box jumps today– it didn’t take me a tons of time to wind up. So that’s good too. The weight for the strict press was just right. Quite tricky at the end. Thanks for a great class, Mike!!
Way to attack those box jumps Em, looked great today!
I posted something but it just disappeared…sorry if 2 posts from me pop up.
Wanted to do deadlifts, but thought the smart thing was for me to do mobility. So rolled out…Will make it up next week!
WOD- got 5+7. I also scaled back on the weight and every movement in the WOD today- so I did 45lbs, step ups, started with kipping c2b then switched to 2x ring rows.
Thanks PJ and great job 6amers!!
Worked on deadlifts 5×3 got up to 185# and kept it at that weight. Really want to nail this form before going heavier again.
Another great wod! Got 4+13 using 55# everything felt good except my strict press. Felt very frustrated they were slowing me down. Had to break them up in last two rounds. Once again, thank you Mike for the extra push when I needed it the most.
Everyone had to break those up at the end, you killed it Krystal!
STR:DL 115×6
135×5
150×4
170×2
115×5
WOD: Telepathy- 4+26.
10 Jumping pull ups
7 Box steps(20″)
9 Strict press(#45)
11 Back squats (#45)
Used 3 plates for jumping pull ups. Was able to do 10 unbroken for first two rounds. Great work 0500am! Good night everyone.
Deadlifts
245×6
285×5
325×4
365×1
245×5
“Telepathy”
5+18 (95#)
95 got real heavy in my 3rd round. About that time I was thinking I should have used 75#. Great work 5am. Thank you Pj.
Deadlifts
185/215/245/275/185
“Telepathy”
Amrap 12
5 + 25 (65#, Strict Pull Ups)
Great Job 7:00 p.m.!!! Thanks Mike!
You are vastly improving your form and technique Brian, keep it up brother!
Deadlifts current percentages
Telepathy: That one was kinda fun…the strict presses got spicy in the 4th and had to break them up at the end but made it through. Used 95#
Ended up with 5+21…probably could have broke 6 if I went a little lighter but I felt good at the weight and glad I went for it.
Great work 7PM! Thanks Mike
That was good weight Joe, you pushed hard and moved through fast. Especially on those box jump overs, wow!
Missed getting to the gym today – works been killing my evening lately.
I did Travel WOD #2 tonight for – 14:06
Followed by mobility and wall squats. My wall squats have improved a lot over the last couple months – it’s awesome!
Have an awesome night everyone 🙂
Str DL percentage
Wod: 5+1 45# jump pull ups.
The strict press got a little harder at the end, but I did it!
It was good to see some faces that I didn’t see for while at 4:30 today, great job guys.
Thanks Mike for great coaching!
Love it when you Gus get to wod together!
STR
WOD 5 plus 8
5 Ring Rows
7 plates step ups (3 plates)
9 x Strict Press 45#
11 x Air Squat
Strict Press was the tough part of this workout-but a bit easier when I tucked my head out of the way more (thanks, PJ!). My knees are very tender and unfortunately I have to take a rest day tomorrow.
Not sure if we need to post this: I did my wall squats before class and 8/10 minutes of mobility during/ after class- will do 2 more minutes before bed, stretching out those hammies.
Deadlift:
205 x 6
245 x 5
275 x 4
315 x 2
205 x 5
Felt good and smooth today.
“Telepathy”
5 + 29
(C2B, 24″, 85#)
Nice job 6pm! Thanks Mike for making us push harder each round! DEF was needed!!
STR
WOD 5 plus 8
5 Ring Rows
7 plates step ups (3 plates)
9 x Strict Press 45#
11 x Air Squat
Strict Press was the tough part of this workout-but a bit easier when I tucked my head out of the way more (thanks, PJ!). My knees are very tender and unfortunately I have to take a rest day tomorrow.
Not sure if we need to post this: I did my wall squats before class and 8/10 minutes of mobility during/ after class- will do 2 more minutes before bed, stretching out those hammies.
Str today
Deadlifts felt really good think it’s about time for a new one rep max
Telepathy:
5+ 1
Wasn’t able to do the strict press so modified it for push-ups.
Thanks Mike for advising me against the press.
WOD at CrossFit The Vessel.
Every 10 mins for 40 mins complete…
1000m row
25 KB swings 24kgs
20 Thrusters 115lbs
15 PUs
10 BJs
After nobody finishing under ten minutes in the first round the Coach changed this to a 40 min AMRAP!!!
Got in a run here in Nashville today, since my company was the sponsor of the conference fun run and I got slated to run it of course
Pretty sure I’m behind on deadlifts (pretty sure I’m behind on everything!) but I wanted to keep it light to ease back into strength work – not sore anymore from Sunday but I can definitely feel the fatigue & everything still feels heavier than normal. Worked up to 165# (I think.)
For the WOD, I went with ring rows, plate stack jump overs, and #45 for the strict presses & back squats. Definitely agree with everyone that the strict presses got heavy! Glad I went with 45#, went unbroken for 2ish rounds, tried to rest overhead a couple of times in the other rounds, by the fourth round I had to drop the bar somewhere in the middle. This was a sneaky arm smoker. Ended up with 5+13, made it back to the bar just in time for one more strict press before time was called.
Great work 6pm – Thanks for the encouragement Mike, as always, great motivation.