Happy Birthday Michelle C !! (Sunday)
Warm Up and Mobility
Gymnastics/Skill
3 RNFT
Pull Up Practice
KB Squat Hold (30 Seconds)
Open Prep
3 Rounds of
C2B (40 seconds of work, 20 seconds rest)
Pistols (Heels down) (40 seconds of work, 20 seconds rest)
Oly
Snatch
3 x 3 Position Snatch (HH+H+Sn)
Light to Moderate
1Rm Snatch
“Priest”
Row 30 Calories
30 x KB Step Ups 53/35, 24/20
Row 20 Calories
20 x KB Step Ups
Row 10 Calories
10 x KB Step Ups
Gymnastics: Bar muscle up work
I am able to consistently hit BMUs now, ao I worked on trying to string them together (got 2 in a row on 2 separate attempts) Thanks for the pointers, PJ.
Priest: 9:33 (35# KB)
Great work, 5am. Thx PJ.
Enjoy the day.
Oly, stayed light. Still not ready for the heavy stuff.
Priest : 8:11
Good work 5am.
9:50
No being sarcastic, I love calorie rows! The step ups were a challenge, but I’m very glad I used the box and not plates. Was slower going but feel liked I really earned this one.
PJ, nice new truck! Where you getting ready to deep fry a Turkey for breakfast after the 6am all stars class?
Bummer I missed this one. Seems like its right in my wheelhouse.
Priest 8:44
OLY- my left elbow has been hurting a lot since last week’s clean and jerks so I took it really light today
WOD felt good with 26# KB and two 45# plates- felt like I could have done more weigh/ higher step up but my knee buckled once coming down , so it was probably fine as is.
Thanks 9:30 a.m.ers and PJ!
Oly this morning, worked for the first time from the hang & worked up to 75#. Nothing crazy, but they felt good towards the end.
“Priest” 7:15
I’ve eliminated single leg movements for the time being, lunges, step ups etc.. bc of my knees. They seem to prefer working together, so I swapped the kb step ups for goblet squats and modified reps to 20,15,10 with 25#
Mentally I was not feeling class this morning, but I feel better after, as usual…
Great 9:30, thanks Pj! Nice work everyone!
GYM – Hanging – Ring Rows – KB Squat holds
Priest – 9:30
Only used 10# KB to keep my elbow happy. Nice stack of plates (16″)
Being very cautious of the tendonitis in my elbow. It has been extremely painful over the past few weeks. Haven’t slept well in weeks due to the pain and so I am definitely going to play it safe. I got a new elbow brace that seemed to help with the pain and the movements.
Nice work All Stars…Nice wheels Coach PJ!
Keep up the hard work Lori, you are great!!
Thank you Cassie! I love seeing you in the morning. And watching you swing on those bars! Looking good!
Gym worked on my kipping and kb squat
I am hopping to get my pull ups one of this days..Lol
Priest – 10:13 20# KB
Great job 6am All Stars it’s always good to wod w all of you.
Thanks PJ and nice truck!!
Worked on some pull-ups and mobility.
WOD- got 9:24 using 26 lbs for KB step ups on 20 inch box.
I enjoyed this WOD, two of my favorite movements -weighted step ups and cal rows.
Great job 6 am! Thank you PJ!!!
Shoulder was bothering me today so I stuck to mobility.
Priest – 8:11 (18# KB)
Great job 5am and THANK YOU Pj!!
OLY: up to 63# but just couldn’t get under the bar today. Core not strong enough to get out of the hole.
Priest: 8:24
26#, 20″
Liked this WOD tho rowing isn’t my favorite.
7pm pr’s!
Oly
Working those snatches!
#115 max
“Priest”
8:58
(24″,#53)
Fun class
Thank you Mike and KellyG
Worked on my snatches. Got up to 90# and actually PR’d without realizing it. Thanks Mike for the tips with my set up. Just need more practice and I’ll get there.
This wod was pretty intense. Those box step up were brutal. Finished in 9:21 using 35#. Thanks Coach Kelly for a great class. And as always, thank you Coach Mike for your energy and enthusiasm; it makes a huge difference!
OLY
8:44 ( 53 # )
Was a leg smoker! Held kettle bell behind the neck to center & distribute the weight evenly as best as possible.
7pm’prs!
Today started with the challenge retest WOD at OG. Got 5:46 which was 26 sec faster than the first time…pretty happy about that. Thanks Gus for being my judge!
Oly tonight for me…did pretty good at the snatches still some things to work on but was pretty happy with my last one at 155…not my 1RM but gotta get my form back.
Priest: 9:12 (24″,53#) Nice WOD combo the step up were very spicy!
Great work 7pm’prs 🙂 Thanks Mike and Kelly G.
Love that the posting is still going strong even after the challenge is over! CFRT, you guys rock!
Open Prep
Pistols
5/5 x 3
C2B
14/11/12
Wod
7:11
Had alot of fun with this one today. Nice big 6 pm class and we had the pleasure of WODing with Coach Sarah. Nice work 6pm. Thanks Kelly G and Mike for the added motivation!
Worked on the Snatch and was able to get a new 1RM. My form is still really sketchy but it’s miles better than when I first started a few months ago so I’ll take it and strive to keep improving.
I really loved the WOD (8:51). My form on the calorie row is much better and I felt pretty strong and consistent throughout.
Great job as always 7:00 p.m. Thanks Mike and Kelly G!
Open prep: c2b felt good linked biggest set of 7 together then went to smaller sets. Pistols with red band felt good today.
“Priest”
8:00
Can’t feel my legs! Haha
Nice job 6pm! Thanks Kelly G, Mike!
Trying to mix things up a bit instead of just doing oly or strength all the time, so I worked hard ring rows with KB squat holds in between with a 26# KB.
Haven’t been in to WOD since last Thursday so last night felt awesome – definitely tough, those KB step ups are no joke, but I felt awesome after. Did 25/15/10 rep scheme and an 18# KB with 20″ box. Almost went for stacking plates but I’m glad I opted for the higher step ups, even though it sucked:P Finished at 9:50.
Thanks Mike & Kelly G! Nice to WOD with Coach Sarah once in a while too. Nice work 6pm!
Oly: 1RM for snatch:#50. Still working on form, but happy to have a 1RM.
“Priest”- 10:42(#26KB, and 20″ step ups) This took a lot out of me, thank you for cheering me on 0500am peeps, couldn’t have done it without your cheers!