Happy Birthday Amanda L !! (Tuesday)
Warm Up and Mobility
Oly
Snatch Grip Push Press 2 x 5
Snatch Balance 2 x 5
OHS 3 x 1
Strength
Front Squat
60% x 8
70% x 6
80% x 3
90% x 1-2
80% x 3
70% x 6
Super Set way down for experience
“Sorry Munson”
For Time
40/35 Calorie Row
400m Run
30/27 Calorie Row
300m Run
20/18 Calorie Row
200m Run
10/9 Calorie Row
100m Run
Light Oly work today
“Sorry Munson”
13:15
Good to be back but clearly still recovering from the weekend.
STR
makeup work from 9/10 front squat- killed my wrists but light on rest of body- need to do some wrist stretching/ strengthening
WOD “Sorry Munson” 14:001
This was a fun and challenging WOD- pushed myself to finish under the cap
My knees were ok to speedwalk today, so I did the whole WOD
I did 5 wall squats before WU and 10 minutes stretching before and during the WU
Nice to see Janet and Anna back- so impressed by our world traveler and strongwoman!
STR: Front Squats 110/125/145/160/145/125
WOD: 11:52
1) I surprised myself today by finishing the WOD before the CAP.
2) I just realized I forgot to post yesterday – bad way to lose a point 🙁
“Sorry Munsun” – PJ had me cut the row down by 5cal after the first round. Finish in 13:51. Until CrossFit, I never thought of running as recovery time. Thanks for changing my perspective. 😉
Strength % make up from 9/10, based on heavy single of 65 pounds. Looking forward to finding my one rep max for front squat.
rest day
STR – Front Squats 6×2 15/25/35/45/35/25
“Sorry Munson”
12:10
30/22/14/7 cal row
200/150/100/50 runs!!!!
I wanted to get all the movements! Thank you PJ for making it work for me.
Nice work All Stars and JANET IS BACK!!!!! Holy Jet Lag Miss Janet – you definitely are amazing. I hope that you get some rest after that WOD.
Was wide awake at 2:30am, so figured I might as well go WOD 🙂
Front squats – made up % work. Felt heavy after not lifting anything more than a cup of tea for the last 10 days
Sorry Munson – negotiated scaling down the cal row (30, 22, 14, 8) – missed the cap, but finished anyway.
Post WOD shopping! All.the.Shirts
Good to be back with the All Stars. Boy, it sure stays dark later these days.
Thanks Coach Pj.
Welcome back Ms Janet!!
Strength today, make up from 10/1
Sorry Munson-
11:50
As much as I wanted to do this WOD, I had to take a rest day.
You would have crushed this one for sure Yoshi!!!
Strength – Front Squat up to 210 for 2
“Sorry Munson” – 11:06
I thought the Cals would be worse, especially after the front squats. Only had 3-4 times where I needed 2 pulls per Cal, which is a significant improvement for me.
Nice work 5am, thanks PJ.
Front Squat
150/175/205/225/175
WOD 10:31
Nice leg burner today. The rain was nice enough to stop just in time for us to get our run on. Great work 930. Way to finish all the way to the end today Sam!! Thanks Sarah for making sure we got our wall squats in. Make sure to get your new Rail Trail gear peep…. stock is flying off the shelves!!!
STR – Front Squat – Make up from 10/1
70/80/90/80/75
Big thanks to Susan for helping me through – great partner!!
And thanks 5am for picking up our stuff and getting the rowers ready!! Much appreciated!!
“Sorry Munson” 12:42 – Can you say jelly legs???
I hope everyone is having a great day – Thanks 5am and Pj!!!
Mobility
WOD- 12:50.
Row as written: 35, 27, 18, 9
I scaled the running down today to: 300, 200, 150, 100
I enjoy calorie rows, so I enjoyed the WOD!
Great job 6amers! Thanks so much PJ!!!
Rest day!
Back to 9:30 today!
Strength for % make-up today
80# x10/95# x8/105# x4/105# x6/ 80# x8
Also did my wall squats, even though I missed them yesterday, so the weekly challenge is out…
“Sorry Munson” – 14:00
Hit the cap, but didn’t want to modify. The only way I’m going to get better with my stamina is to do it, so I went for it RX today. Thanks to Phil & Mark for pushing me through those last couple rounds.
Thank you Sarah for all the help! Great work 9:30!
Great work Sam. There is no such thing as Rx here at CFRT. Scaling is an integral part in maintaining stimulus and achieving maximal results. As long as you you were able to keep moving at a high pace, them it never matters when people get capped. But if people get capped because they had to labor through the workout then they miss the stimulus and don’t gain as much stamina. Keep up the hard work!
I totally get that, and 9/10 times I need some sort of modification. Today felt good because I could physically do both parts of the WOD, and figured that I had already gotten through the worst part, so might as well finish!
There you go!
Front squat:
145 x 8
175 x 6
195 x 3
225 x 2
195 x 3
175 x 6
Felt good today!
“Sorry Munson”
10:43
Nice combo today! Way to push 430! Thanks Sarah!
Did 3×5 front squat got up to 125# and yes it felt super heavy. Don’t know how I ever did 167# before.
Killer wod. Almost skipped today bc I had some plans, but had to make it to this one. Finished 12:02 those rows made my legs feel like jellow every time I ran. Don’t know how I even finished. Thanks Sarah for awesome class!
This one scared me as running is my weakness but I did it. Finished 14:05 but hey close enough! Thanks for the push at the end everyone.
Great job 430, thanks Sarah!!
WOD at CF The Vessel.
Keep forgetting I need to post here, sorry Nick!!! Training have been crazy busy!!! Haven’t slept well since getting here trying to figure that piece out.
Every 2 mins for 12 mins
10 DLs at 185
10 bar facing Burpees
Next…
Max reps STOH in 2 mins at 135
Finish with a four min row for cals.
Some weird programming folks!!!
Today I did OLY and worked on my OHS which is my favorite. I did 70# x1 which is my heaviest yet. For the WOD I did 13:31 and Sarah helped me modify the rowing, which ended up being just right. Thanks Sarah!
Front squats today!
Wod time: 13:06 – I am surprised I beat the time cap! Being short has it’s disadvantages to the row machine. Really tried to keep up with everyone when it came to the running, which I think helped me beat the time cap.
STR: Front squats-#105
63×8
73×6
84×3
94×1
84×3
73×6
WOD: Capped out at 14:05. Kept the running distance. Calorie row-35,25, 15, 5.
Good job everyone and good night!
Whew, tough Wod tonight, had to work hard to control my breathing. Thanks to Marie for the great teamwork. Getting stronger with the front squats.
STR
Front squat
170/200/230/260/230/200
Felt really strong with my squats today feeling the spring is always a good thing when you are in the hole.
WOD
Got 12:20. This was a real leg burner good to get that work in though only making the legs stronger is a good thing. Added a little extra run for the boys at the 400m mark bc we couldn’t find the cones but all that means is more fitness. Thanks PJ for leading us through this one and way to work 6pm great to see everyone move.
Front squat today
Wod: I finished in 14 min.
Calorie row 30/25/20/10
Run: 400/300/200/100
I can’t believe I made to the time cap, thanks guys for pushing me all the way to the last second, that felt good!! Welcome back Janet, 🙂 Good job 6 am class and thanks PJ for great coaching always! 🙂
Strength – Front Squat
Saw a real improvement in my mobility on the front squat. I’ve never been able to get my elbows up high enough to have the bar rest of my collarbone limiting the amount of weight I could squat. Tonight I was able to do that with not much problem. The daily stretching is definitely paying off!
“Sorry Munson” 13:03
Need a lot of work on my calorie row. I was all over the place on my pulls as well as my breathing. Still having issues getting my feet detached from the pedals as well.
Great workout 7:00 p.m.! Thanks Pj!!!
Rest day!!
Did my wall squats though 🙂
Have an awesome day guys!!
Felt stronger today but not where i left off before the month i took off. Had a good front squat session today, make up from 9/10, but like i said not where i left off…but strength is coming back quickly.
Sorry Munson: 12:36…the last two sets of row/run were by far my best…i still tire easily on the after about 25 calories rowing and have to really focus on exploding with the legs after those first 25 cals…overall a great workout with a burnout at the end.
Thanks Sarah and PJ and great job 6pmers!
7pm
Front Squats 5×3
“Sorry Munson”
10:40
Congrats JoeC on the strict MU!
Hard work pays off!
Thank you PJ for the extra push at the end!
Rest day today. I am definitely going to do this Wod during open gym tomorrow
Front squats went well surprisingly. Legs are still sore from Sun and Mon Wod
Sorry Munson
12:13
Great job 7pm
I hear you. I’m still feeling Sunday too!
Nice work!
Did OLY tonight. Still resting the heavy squats however that did not go completely to plan as I got a 40lb PR on my OHS. Hit 175. Pretty happy about the PR.
Sorry Munson: 11:58. Row felt good got a 2 cal jump about every 6-7 pulls which helped :). Still a slow runner but that’s ok. I will say that was not an easy WOD but it def looked worse on paper. But that’s how it goes the easier it looks the worse it is and almost always the reverse is true.
Great work 7pm!! Thanks PJ!!
Does walking through airports all day count as a wod? Rest day!
Lots of extra mobility last night pre-wod. Scaled the row to 35/25/15/5 and the run to 300/200/150/100 and finished just under the cap, 13:58. Tough one, but glad to be back at the box! Thanks PJ!
155 # X 8
180 X 6
205 X 3
230 X 2
205 X 3
180 X 6
Last 2 super set
WOD – 12:02. Tony and I ran at lease 500m out on the first run in the dark,,lol next time 100 or 200 yd bursts or grab my head lamp that in my frigginbag!!!!! Lolol