Happy Birthday Sasha G !! (Sunday)
Warm Up and Mobility
Gymnastics/Skill
3 RNFT
T2B Practice
5 x Wall Squats
Open Prep
3 Rounds of
Muscle Ups (40 seconds of work, 20 seconds rest)
Bounding Box Jumps (40 seconds of work, 20 seconds rest)
Oly
Snatch
2 x 5 Hang Snatch Pulls
3 x 1 Hang Snatch
“Bear Claws”
5 RFT
15 x Thrusters 95 / 65
10 x Pull Ups
5 x Burpees
Good lord. I think Chris Monsini and I are STILL SHAKING! That was just mean.
“Bear claws”
13:43 (55# / jumping PU)
Bear Claws 14:00 plus a few seconds
25#, ring rows, burpees 5,5,5,3,3
Really really wanted to stay home this morning! I haven’t done thrusters since the open work out when Gaff coach/judge me through them. Then when I got there the 5 am crew was crushed and Monsini was the last one to finish…seriously thought I should go home or just do mobility!
But I wanted to do it and I did it! Not the best form all the way through but I was trying to get it right and I didn’t give up.
Thanks 6 am All Stars for encouraging me to finish. Thank you PJ!
What a way to start the year/month/day!
First post of the year.. Lol
Gym
“Bear Claws”
11:32 I did push press with 55# jump pull ups and burpees.
What a way to start the year..
Great job 6amers all stars
Thanks PJ and thanks CFRT for my gift, I can’t wait to get my new costumized shoes.. You guys made my day! 🙂
I’m so glad that you didn’t stay home my friend.. 6am all star is not the same without you. You did GREAT as always.
Keep up the hard work! 🙂
Not giving up is what it is all about Lori!! Way to get after it!! Have a great day!!
Thanks Cassie and Keri!
I appreciate the support. Every time I get after it…the next scary thing gets a little easier!
We have nothing to fear but fear itself! And I totally believe in DOING IT AFRAID! Nothing says I have to like it to do it!
Gym – Much needed wall squats and K290 with an added kip! Woot woot!!
Bear Claw – Holy Moly – Deceivingly hard AWESOME workout!
12:09 (#35, RR)
Arms are still shaky!!
Awesome job 5am – THANK YOU Pj!!
Oly: worked up to 175#. Pull feels good, drop isn’t deep enough.
Bear Claw: 11:05 @ 95#. Tough one to come back to after the 3 week layoff. All downhill from here. Good work 4:30.
“Bear Claw”- 12:57 (55#)
This one definitely sucked but glad I did it anyway! Good job 6pm and thanks Sarah!
open prep: 40/20 of BMU and BJs w/ PVC Pipe 24″. linked 5 BMU together for a 3 rep PR 🙂 ! very happy with this and didnt chicken wing either.
“Bear Claw”
12:20 (75#)
ouch! wrists are fried will def be stretching them after i eat!
nice job 6pm! thanks Sarah!
Oly – snatch
Was able to get in a 55# squat snatch! Form seems to be much better.
Wod 9:36 w/45# and jumping pull ups
OLY- felt good getting back to working on my OLY goal, did power snatches and focused on form- thanks coach PJ for the video; puts things in perspective.
WOD: 12:42- #55 Push press, Jumping pull-ups, and soldiered through the 25 burpees!
Good job 0500am, thanks PJ.
Worked on snatches got up to #95.
That wod was insane! Used 65# but instead of doing 5 burpees, I went ahead and did 10 and didn’t realize it until I capped out with 5 left. Not too sure where my head was at. Awesome class Sarah so good to see you!
Happy Monday!
Gymnastics- getting back on track with Toes to bar. Thx Sarah!!
WOD 13:10 (75#, jumping pull-ups) gotta love the thruster Burpee combo= bloodbath! Good job 6pm!!
Open Prep
MU’s 4/4/4 (3 unbroken 1 single all sets)
Bounding Box Jumps 3/4/4 (started off with plate and 30″box, took plate off for rounds 2 and 3 because I didn’t want to hit my head on the garage doors
WOD
11:11 @ 75#
The first 3 rounds went pretty good. 4 and 5 not so much……. THRUSTERS……..
STR: Only got up to 65#. Need to get more confident and comfortable with these.
WOD: 14:00 even
45#, kipping pull-ups. Finally feeling good about pull-ups!
Open prep
MU’s 7/4/4 unbroken
Hurdles (30,24,24) 6,7,4
Really slow MUs for some reason…
“Bear Claw”
12:50 (#75)
Thrusters were very challenging for me as I have barely done legs forever now….
Welcome back Sarah! Thank you very much!
OLY tonight was snatchtastic…well almost missed my last Hang Snatch of 175#…tried twice too much on the toes the first time and went to far back the second but could move the weight and WILL get it next time! Thanks for the help Sarah…finally have some speed 🙂
Bear Claw: 11:45 wow that was a tough one…but I liked it…I could be crazy thrusters were challenging got the first two rounds without dropping the bar the next two I got 10 then 5 and the last set I got sets of 5…Its bad when burpees are the break 🙂
Great work 7PM! Great to have you back Sarah!
Oly
WOD- got 14:03 using 45 lbs and 1/2 reps of kipping pull-ups.
Nice to join the 6pm tonight, great job! Thanks Sarah!!!!!
OLY
Frans bigger brother = 12:21 ( 95# )
Aside from the burps the thrusters soon arrived at 3 break up sessions and the pull us unbroken lasted for first 3 then 2 X 5s last 2 sets. Lots of wasted time hanging and resetting rather that swing n snappy hip kip as Sarah pointed out . Gee she’s always right isn’t she:)
I missed the ” queen of cues ” Glad to see you back for sure ! Nice job everyone & Nice job to the new guy “Mike “. I loved how he conceded to Sarah’s advice at the end of the WOD,,classic!!!