Joe M
Warm Up and Mobility
Gymnastics/Skill
3 RNFT
Pull Up Practice
5 – 10 Plate Squats (Tempo)
Open Prep
3 Rounds of
Kipping HSPUs (40 seconds of work, 20 seconds rest)
Squat Hold (40 seconds of work, 20 seconds rest)
Oly
Clean
3 x 3 Position Clean (HH+H+Cl)
Light to Moderate
1Rm Clean
“The Cat”
For Time
50 / 45 Calorie Row
40 x Wall Balls 20 / 14
30 x Box Jump Overs 24 / 20
20 x Wall Balls
10 x Muscle Ups
Finally a PR! 135# squat clean, a little pee and almost a broken nose! Honestly I’m surprised I’m not dead yet!
“The cat”
10:49 (12#/ RR)
Still letting my hand heal a bit.
Kind of looked like a scene from Final Destination
PR’ed Hang power clean @ 95# (up 20# from comp training). Shoulder felt OK. Gotta work on shrugs!!! Thanks Sarah 🙂
“The Cat” 11:20
Rough one today. Felt sluggish, but powered through.
Oops forgot my scaled info (10#, 20″ step ups, RRx2)
mobility to start – just feeling rundown, minor bumps/soreness
The Cat: 11:36
(50 cal/40 WB-14#/30 BJ overs-20″/20 WB-14#/10 BMUs)
Thanks, Sarah. Great work 5 am.
Enjoy the day.
Oly, took it easy today. Knee is in no shape to handle anything heavy
The Cat: 8:03 w/ 20 C2B
Nice work 5am. Good to see Sarah working the early shift.
Oly – felt good but tweaked a little on last rep.
The Cat – Assault bike
Great to see Sarah this morning! Great work, 5AMers! Way to avoid a catastrophe this morning, Anna!
GYM – working on active hang…and watching Cassie kill the kipping!
“The Cat”10:43
45 Calorie Row
30 x Wall Balls 8#
30 x Plate jumps
20 x Wall Balls
10 x Ring Rows
I’m learning that when I don’t like something (burpees, wall balls) I should embrace the opportunity to do them – because that is how I will learn to love them…or at least tolerate them by doing them better!
Thank you Sarah for helping me scale where I needed to but still give me the opportunity to do as much as possible – I got to do the whole 45 cal row…and in the end I probably could have done the 40 wall balls but the 30 kept me moving and so that was great. When I got to the 20 wall balls – which was going to be 10- I checked the time and got the 20! Win win win!
Great way to start the day! Thanks Sarah…love when there’s some dancing in the morning!
Open Prep
Worked on some kipping HSPU. Still a long ways to go with these but made some progress
“The Cat”
10:59 as written
Had fun with this one today. Kept the Wall Balls in manageable sets and kept moving through everything else. Decided to slow down and work on my ring MUs when I got there. Concentrated on aggressive hips and keeping the rings nice and tight. Happy with what was accomplished today. Nice work Marie and Sarah and thanks for all the help Mike and Sarah!
“Open prep” (if you can even call it that lol)
Worked on HSPU. Havent even done these in 2 years. Thanks for the pointers Mike. Gonna try to work on them more often.
The Cat- 11:33 (10# WB, 20″ BJO, 20 kipping pull-ups)
Nice small class this morning, and it was awesome woding with the lady boss! Nice job Phil and Sarah.
Forgot to write on the board…woops
Today was so awesome! I’ve been out for a little over a week and it felt great to get back at it.
Gym- Sarah went back to the basics for Kipping and it was awesome. Hollow rock to superman… Makes total sense now!! Going to be putting in a lot more time on this now.
Wod- 11:45 with #10… Was going to scale the calories and the wall balls but ended up doing the full thing. Great day! Feel awesome!
Oly
185 # squat clean,,,it’s practicing form and fluid motion that will eventually move the big weight,,,patience Carl…….thanks Sarah for the positive words and excellent cues:)
WOD – 11:10 ( 20 C2B , 20 # , 24″ ) my legs were sizzled from yesterday !
Nice work to all ,everybody busted ass!
OLY 225# tried to go to 245# failed so went back to 225# and hit it to end on a good note
WOD for 11:34 with 20 C2Bs everything felt good really need to work on keeping the wall ball moving and not letting it hit the ground tend to decide to let it hit the ground even before I throw it in the air. Other than that excellent WOD nice work 6pm everyone crushed it and great to be back.
Oly today. Prd my clean by 5#. May have gone more, perhaps open gym when there is more time. Had a blast today!
WOD: 11:03..? Double ring rows, 10# ball
Oly 85# clean, thanks for all the tips Mike, It really helps!
10:04 for the workout, holy
Jelly legs by the end, loved it.
Awesome job 4:30, thanks Mike!
🙂
Gym: practice my pull ups I’m almost there.. Thanks Sarah for all the tips, You are great!
“The Cat”
10:29 {10# wb jump pull ups, box step ups}
Only me and Lori today, we rock girl, good job on those wall balls, you are getting better everyday!!
Started the day with the early birds today! Nice to be able to coach you all once in a while 🙂 I would do it more often except you insist on making me get up at 4am to do so! haha Was back with the usually suspects in the evening. Busy 6 and 7pm. Had to light a fire under some butts to keep everyone moving! Great job today everyone. Lots of improvement on pull ups and some PRs on the cleans as well. That nap I took in the middle of the day is going to have me up all night!!
PR’d my clean got 135# that 5 more since my last attempt back in July. Tried going for 145 and failed. I need to work more on my shrug.
Ohh what a wod! Finished at 11:01 using 14# doing 10 C2B. Thank you Sarah!!
PRed my clean, I finally got the ilusive #185!! failed the #195 twice
“The Cat”
13:22
I had to take my time on this one, calories row and wall balls are just not human!!
Thank you Sarah, you know you rock!
Made a small gain on my squat clean which I will take. My form is still not consistent but I am definitely starting to feel more comfortable with the movement.
The Cat WOD – 11:03
That was a rough one on the legs but I saw some improvement with my kipping pull-ups. Still can’t string more than a few together but it’s definitely getting better.
Great job 7:00 p.m.! Thanks Sarah!
Open prep: focused on the kip def want to keep practicing.
“The cat”
12:30 (BMU)
Wall balls were not my friend today and missed a few times on the BMU but started off with a PR, finally linked two together!
Thanks Sarah and Kelly G!