Henry pulling under 200#Snatch
Warm Up and Mobility
Oly
Snatch Grip Push Press 1 x 10
Snatch Balance 2 x 5
1 RM OHS
Strength
Front Squat
65% x 8
75% x 3
85% x 3
95% x 1-2
100% x 1-2
65% x Max Reps
“Strutter”
2 RFT
50 x Lunges (Alt)
40 x Sit Ups
30 x KB Swings 53/35
20 x Jump Squats
10 x Ring Dips
Mobility
WOD 2+80 @ 115#
Feeling little beat up today. Legs are feeling pretty smoked so I decided to take some extra time before class to mobilize and went a little lighter than normal during the WOD. Had fun with this one. Front squats were definitely the toughest for me. Muscle ups felt really good. I ended up just doing singles and making sure I had a good set up. Nice job 6pm. Thanks Sarah!!
Dammit posted on the wrong day…….. I need a bed!
STR: Front Squat
68×8
78×3
89×3
99×2
105×2
68×10 reps
“Strutter”-11:29(#26, Butterfly s/u, Bench dips)
rest day
Strength- 135#x 8, 155#x 3, 185#x 3, 225#x 2, 255#x 2, 135#x 20.
“Strutter”- 11:28 (jumping ring dips)
Have a great day everyone.
Strength built to 155# max x2
Strutter: 11:31
This is the second WOD in the same week that felt awesome! I think I’m starting to get the hang of this crossfit thing 😉
Front squats today felt great. 85#×8/100#×3/115#×3/125#×2/135#×2/85#×13
“Strutter” 11:18
Swapped out 15 calorie row for the lunges, and ball slams for the jump squats, but kept the reps the same. 25# kb & ring dips on toes.
It was a nice big 9:30 this morning…well, big for us!
Have a great day everyone! Thanks Sarah!
Strength
165-250#
“Strutter” 8:59
Nice big 930 class today. Nice work everyone. Thanks for the tremendous coaching Sarah!!
STR – Front Squat – Make up 10/21
65# x 8
75# x 6
85# x 3
95# x 2
85# x 3
75# x 6
“Strutter”
11:25 (25# KB, Bench Dips)
Nice Job 5am Ladies!! Thank you Pj!! Happy Friday!!
Rest day.
Rest Day…didn’t want to miss today but my Project Managers decided to procrastinate and so I had to come to work early to get the work done on time!
Wish I could assign burpees for this…oh that would be SWEET!
STR: 63#x8
73#x3
83#x3
93#x2
103#x2 (second one was not cute)
63#x8
Strutted: 11:29
35#, ring dips with band
Strutter – 11:04, blasted through my first round and then my legs were jello!
Today must be a day of first for me because I did ring dips with the band for the first time which felt awesome and I also experience what Chris called the “ass raspberry” when I showered. holy mother that was painful!
Anyway, awesome 430 class, thanks Sarah!
Came in for open gym and did the WOD with Matt L. Definitely forgot to post on the whiteboard…
Strutter- 10:24
Work has been kicking my tush lately and going in to the Box to work out tonight was better than a beer or an ice cream Sunday- just what the doctor ordered!
STR- 5 x 5 strict press 82#
WOD time 13:31
Thanks y’all!
I almost forgot to post…
I worked on my pull ups today.
“Strutted”
10.30
Good job 9:30 class
Thanks Sarah for great coaching! 🙂
Oly tonight
#145 OHS tied for old PR
“Strutter”
11:12
….and my legs were on fire on those jumping squats!!!!!
Good job 6:30!!!
Thank you Sarah!
Great WOD and fun movie night after. Thanks Sarah!
Did the % work tonight based on 75#. Felt really good and know I can go after more next time we go for max 1 rep. Max rep at 50# was 15.
Strutter 12:54 stuck to the rep scheme. Scaled down to bench dips. And did regular air squats (knee still not OK with jumping)
15# kettle bell. Somehow I have done very little KB since elements. How did that happen? Anyway, major thanks to Sarah for the coaching on form. The second set went much smoother and easier than the first. Next time heavier!
I can not believe how much better I am at sit ups since even just 4 weeks ago. Sets of 40 felt fine tonight (still slow, but not torture).
Home Wod tonight. See you guys in the a.m.
Strength- hit 130lbs , my 95% but couldn’t get my previous 100% of 135lbs. Ugh. Felt so heavy….Got stuck in the bottom and just felt too much in my back so I dropped it. Next time, hopefully.
WOD- got 13:12. 50 lunges, 40 sit-ups, 30 KB using 26lb KB, 20 squat jump, and 10 red banded ring dips x 2 rounds.
Thanks Steph for posting for me earlier to get it in! having phone issues, as always. Fun evening at movie night! See you this weekend for some more WOD fun!
Back Squat
165 x 8
185 x 3
215 x 3
235 x 2
245 x 2
165 x 10
felt REALLY good!
“strutter”
9:50