Happy Birthday Coach Chris M!(Monday)
Warm Up and Mobility
Strength
Back Squat
65% x 8
75% x 6
85% x 3-5
75% x 5
65% x 7
Super Set way down for experience
Gymnastics/Skill
3 RNFT
Pull Up Practice
Box Jump Practice
Open offseason
3 RNFT
Max Unbroken set of T2B
Max Unbroken Set of Strict HSPU’s
“Joe Namath”
EMOM 10
3 x Hang Power Clean
135 / 95 or 50% of 1RM
Increase weight every minute until you fail or form breaks down, then drop down to last successful set and hold.
Oly today
Hit some 30″ box jumps
“Joe Namath”
115# hit a few at 120# but not within the time limit.
Love these kinds of wods!
Strength: BS
245,285,325×4
Joe Namath: 225#
Great work 5am, thanks for the tips and coach PJ.
Strength- back squat % work, superset on way down:
65×8 at 105lbs
75×6 at 120lbs
85×3 at 135lbs
75×5 at 120lbs
65×7 at 105lbs
Haven’t back squatted in awhile, so it felt good to work on them.
WOD- EMOM 3 hang power cleans: 75, 75, 85, 90, 95, 95, 100, 105, 105, 110lbs (failed, felt fatigued!)
Awesome class! Great job 6amers! Thank you PJ and Krystle!
Strength % Work
160/185/210/185/160
WOD
Started at 75# and finished on 150#
Back Squat: 160, 185, 215(x2)
Joe Namath: 95 (x + 5) up to 140.
Strength #s are slightly down and did not increase weight enough during the WOD.
Great work 5am, thx Krystle and PJ.
Enjoy the day.
Got my 6am fix today!
Worked gymnastics and skill today. Knee was a b it sore from yesterday, so I thought I would skip the squats today…
Worked on the kip swing & ring rows for pull-ups, and started with 2 10# plates and a 35# plate with the box and weaned myself off of the plates once I got through the initial mental games I got through 3 jumps on the box.
“Joe Namath” – 115#
55/65/75/85/90/95/105/115/125×2/115
Made a mistake with my plates in the 7th round and jumped 10# by accident instead of 5#. Failed at 125#.
Thanks for a great class Pj & Krystle! Nice work 6am!!!
STR Back Squats 60/65/75/65/60
“Joe Namath” – 70#
The last time we did this EMOM I pushed when I failed and ended up causing a dormant tendonitis to flair up. So I was cautious with this one and I did well.
I believe that the Lurong has kicked in. Yesterday afternoon I realized that my joints felt good…and that I hadn’t taken advil all day! Thanks Bambi!
It was a lovely ladies day…plus PJ! Thanks PJ and Krystle.
And Thank you Cassie for the delicious cheese bread.
STR
Back Squats – Tried for a new max rep (I am behind) but my back wasn’t feeling it.
So 115 it is!!
Joe Namath – Worked up to 85# – most I have ever done!
Thanks for the “hip tip” Krystle – I think it will help!
Awesome job 5am – Thanks Pj and Krystle – Have an awesome day!!
Strength – Back Squat
125 x 8
145 x 6
165 x 5
145 x 5
125 x 7
No time for a WOD today, had an early meeting at work… couldn’t get myself to miss a back squat day though, so came in and got my squat on then left when everyone started setting up for the WOD 🙂 Thanks PJ and Krystle!
Way to come in and get some work in!
STR: from 12/15/15
65#x10
75#x8
85#x5
75#x6
65#x8
Joe Namath
53#, 63#, 68#, 73#, 78#, 78#, 73#, 83#, 83#, 83#
Loved the WOD!
Str 135, 165, 195 etc
Feeling like this is coming along.
Joe Namath
65-135
Went light to work on form, still a ways to go.
Back Squat
185×8
205×6
235×5
205×5
185×7
SS 75% & 65%
WOD
115#-180#
Only got 2 at 185# before time ran out but got the 3rd one in shortly after with the motivation from the rest of the class! Thanks everyone!! These skill WODs are always a good time. I actually added 10# from the last time I did this last week (when everyone else did power snatches) Another great day at the box. Great work everyone. Thanks P Jizzle!
7PM PRs
Back Squats
I’ve dropped my max to be able to start squatting again
135×8
155×6
175×5
155×5
135×3
“Joe Namath”
I went up by 10’s from #95 to #165 rounds 8to10
Thank you Chris and PJ!
Strength tonight. Got three reps of 65% and called it quits. Left hip flexor wasn’t feeling right and did not want chance it. Did a 3ish minute squat hold while everyone finished squatting
WOD. Started at 135. Moved well but capped quickly. Maybe I should have started a bit lower and worked up but anyway. Worked up by 10 lbs to 165. 165 felt too ugly so dropped down to 155 for the remaining sets. I like these skill workout every now and then.
Great work 7pm’pr’s!! Thanks Chris!!
Back squats got up to 180×3.
For the WOD got up to 115×3. Last 3 were not my best, but since it was the last round I figured I’d go a little heavier.
Strength % work with a S/S finish
155 # . Did more but form was shit so can’t count it..I am determined to get these the right way !
The pic of Chris is friggin awesome!
I’m pool side in ST Kitts checking on WOD and remembered to post!
Backsquat:
185 × 8
205 × 6
235 × 5
“Joe Namath”
start 95#
end 165#
nice job 6pm! Thanks PJ!