Sam M
Warm Up and Mobility
Strength
Deadlift
50% x 6
60% x 3
70% x 1
80% x 1
90% x 1
101 – 105+% x 1
Gymnastics/Skill
5 Rounds of
Jump Rope Practice (40 seconds of work, 20 seconds rest)
Open Prep
3 Rounds of
Bar Muscle Ups (40 seconds of work, 20 seconds rest)
High Box Jump (40 seconds of work, 20 seconds
“Kiwi”
Amrap 12
20 x Back Rack Lunges 95 / 65Â ( Alt )
10 x T2B
20 x Air Squats
10 x Pull Ups
Happy Monday! Nice treat to see coaches M & M @ 5. Thanks to Mike for the help on my deadlift form. Up 10#! 165# PR.
Kiwi 3+14. Feeling like I can start working on a harder scaled pull-up move. Knees to fab also went better than expected. First WOD with weighted lunges. Slow and steady.
Have a great day everyone!
Nice work Mandy! You were doing awesome on those K2F and on the weighted lunges! You go girl!
No PR today for me.
“Kiwi”
3+ 21 (65#/ V-ups/ ring rows)
Have a tear on my hand, trying to stay off the rig for a little while.
Strength: 225#x6, 275#x3, 315#x1, 365#x1, 440#x1
“Kiwi”- 3+8
Have a great day everyone.
Gymnastics – making DUB improvements little by little!
Kiwi – 3 + 32 (75#/Knee to 90/RR)
That was a great burner. Great job coaching this morning, Chris Monsini! Well done. Thanks for pushing us Chris and Mike!
Awesome work, 5AMers! Have a great day.
Strength: Deadlift (Added another 5# to my 1 rep to PR at 305#)
Kiwi: 2 + 48
*I just realized the number I put up on the board for reps might be wrong. I think I wrote “3 + 48” when it should be “2 + 48”. If that’s the case, could one the coaches change that for me before posting the pic on FB? Thank you!
STR – Oh deadlifts I luv you. Up 15# PR 190# I think I could have done a bit more but I didn’t want to stress my elbow. THanks for the tips Coach Chris!
Kiwi 3 + 8
15# bar/candlesticks/rr
That was brutal after four days off and a whole lot of unclean food…thanksgiving followed by a very fancy wedding…OH my! But it felt good to get in and get moving.
Thanks Chris for the great tips and for motivating us to keep going! And reminding us to POST ON LINE!
Strength
175×6
215×3
245×1
285×1
315×1
345×1
355×1 PR + 5#
360X1 PR + 5# 10# Total
“Kiwi”
4+29
Been working with Mike and Sarah for quite some time on my deadlifts and its paying off!! PR’d today by 10# and they all felt pretty good. Deadlifts were pretty stagnant for a while but it had been the only strength movement I’ve gone up in during the last 2 cycles. Decided to get after the WOD during open gym and glad I did. Thanks again Sarah for talking me into it!!
Any time Philly! Great job on your Dls today 🙂
Strength-
15# PR on the deadlift for 325#, ran out of time and didn’t fail so maybe I’ll try again on a makeup day
Kiwi-
3+34 Knee to Elbow
Strength today and proud to say I was able to beat my 1rep. I remember the last PR t I couldn’t budge beyond 175, though I tried. It must have been a good day to Pr 15# more. Previous weight 175 and new weight 190.
Wod 4 + 1 with K2E, ring rows and used 50# for weight.
Thanks Mike and Chris!
Str: 22# PR 175 now. I love those deadlift.
“Kiwi”
4 (ball slams, T2B for the first time, squats and jump pull ups)
It’s nice to be back 4 days.
Good job 6am All Stars
Thanks Chris and Mike! 🙂
Be back after 4 days.. Hahaha
Strength: DL
#95×6
#125×3
#155×1
#165×1
#195×1( #10 PR, up from #185)
could not get in the #205, my back was “rounding”.
Kiwi- 3+50, #55 for back lunges, K290, and RR. Shoulders beginning to feel good with the upper body movements. Great work 0500am, thank you coaches Mike and Chris! Good night.
Got a 25# pr on my deadlift tonight 🙂
Kiwi – 4+15
Lots of bell ringing tonight!! Thanks Sarah! 🙂
10# PR at 193#
Kiwi: 4+12 (RR, strict knee to chest)
Started with kipping k2f and pull-ups but pulled something in my left arm so finished with ring rows.
405 PR ( to date ) up 40 lbs ! Warmed up to weight as needed ,, 135 X 6 ,225 X 5 , 275 X 1, 315 X 1,, 335 X 1,, 385 X 1,,, 405 X 1
WOD – 4 + 21 ( AW )
Nice job everyone !! The bell was ringing a lot !
Thanks CFRT !
“Kiwi ”
4 rds
Post thanksgiving WOD for me!!!
Thank you Sarah and KellyG
Kiwi – 3 + 20
New deadlift PR of 320# up from 305#. Thanks Sarah and Kelly G!
Great job 7:00 pm !!!
DEALIFTS 🙂 5# PR for 415# new 1RM Think I had a little more but very happy with this number.
Kiwi: 3+33 as written
Great work 7pm! Thanks Kelly G and Sarah
Great work today everyone! Love reading about everyone’s PR’s and hearing that bell ring tonight!
3+27 (65#) This was a tough one to come back to after being gone for a week. But it felt so good to be back. Thank Coach Kelly and Sarah!
This workout was tough and felt great at the same time. I got a new P.R. for deadlift (195#) and I also did 10 K2Fab in a row, for the first time. This is a huge improvement since I could barely even hang on the bar for 2 seconds when I arrived at the beginning of the summer. Feeling stronger all around.
WOD (three 45# plate step-up, K2Fab) I pushed hard to finish the round but ended up with 3 + 56
Awesome job last night Elizabeth!
Deadlift: 395# a 50# PR 🙂
“Kiwi”
3 + 53
The t2b were the hardest for me after 2 rounds of hitting 10 good I had to break into sets. Want to keep working this weakness to get better.
Nice job 6pm! Thanks Sarah and Kelly G!
Sore legs today!
PR’d my deadlift by 5# last night, up to 240#. Pretty happy with that considering I missed the entire percentage cycle.
Tough WOD to come back to after taking way too much time off…Haven’t been in since last Tuesday and my legs are regretting it today. BW lunges, K2Fab, and ring rows – finished 3+23 I think.
Nice work 6pm – and CFRT in general, bells ringing all day yesterday! Love deadlift day 🙂 Thanks Sarah & KellyG.