Deborah and Edirlaine getting their first Handstands!
Warm Up and Mobility
Gymnastics / Skill
3RNFT
T2B Practice
Jump Rope Practice
Open Prep
EMOM 6
Max Bar Muscle Ups (40 seconds)
Max Double Unders (40 seconds )
Oly
Push Press
Heavy Single
Split Jerk
Heavy Single
“Firing Pin”
EMOM 10
3 x Power Clean 95/65 or 50% of 1RM
Climbing, once form breaks down hold last successful set
Today was supposed to be a rest day but I can’t miss a WOD with my two favorite lifts 🙂
Push press and split jerk 115#
This is my previous 1RM so seeing some progress…
“Firing Pin”
120#
Firing Pin: 215# , stopped on round 8 b/c the knee wasn’t having it. Great work 5am.
Oly – Up to 175# on split jerk
“Firing Pin” – 95/135×2/155×2/185×3/215×2
Have a great day everyone.
GYM
I need to make friends with my jump rope. I got 19 twice and then the last one was 49. I have to remember to keep my elbows in and up.
Still working on K2F – I got K2W (knees to whatever)
Love the EMOM! 45/50/55/60/65/70
Great morning with the ladies! Loved seeing Laurie this morning.
Great work 6am All Stars! Thanks PJ! And thank you for not making an echo!!!
Happy HUMP Day to all.
Yayyy for 49!!
Super Yayyyy for 70# power cleans 🙂
Awesome job BBF!!
Thanks!
I need to build on those singles for April – it is in one of the WODs.
It helped that I forgot to check what my weight was last time…so I started heavier than I did in the past! Sometimes that memory thing works in my favor!
I wish you were there for dancing!
Gym- continuing to see small improvement w the Dubs…. T2Bs…..well that is another story. Will continue to practice and work on these. Thanks for the tips and Not laughing too loudly at me.
Firing Pin- worked up to 155# , but dropped back to 135 on last 2 rounds to work on improving form. Need to let go of the bar sooner and get under it!
Great job, 5AMers. Have a great day.
Gym – I have an on/off relationship with the kipping toe to bar. Sometimes it makes sense and happens and sometimes it does not haha. I just have to keep practicing. And of course, double under work. I have a little bit of shin splints from dubs on Monday so they were difficult today. But, Sarah showed me why my shins were hurting, I flick my toes up instead of keeping a lose knee and pointedish toe. Thanks Sarah!
Firing Pin – 35/45/55/65/70/75/80 from the hang
The 80# was a new PR for me. I still don’t know if I am doing them correctly all the time but they are feeling a little better each time it comes around. I like these EMOMs. Building up to the weight is definitely less intimidating!
Great job 9:30!
Pointedish toe…haha and I know what that looks like!
Yay for 80# PR! EMOM is EMOM-azing!!!!
Open Prep
Bar MU’s
4/4/4
Dubbs
50/50/50
“Firing Pin”
Worked up to 185# during the EMOM. Kept adding some weight on after time expired and worked up to 210# which is a 15#PR for me. I need to work on getting under the bar in a partial squat better. thanks for the help Sarah. Nice work 930!
Went to OG today wasn’t sure if I was going to make tonight.
Had a great appointment with Dr.Sarah Burnes in regards to proper form on the cleans.
Improvements for sure .Got up to 185# with good form still there. Form broke and failed to snap under the bar when attempting 205 # plus I was tired from all the prior work. The bar came up shruggin high no problem but couldn’t seal the deal .I did 205 # at Halloween Comp
But I muscled it up with shit form I’m sure plus my adrenaline was spiked with the audience.
Thanks Sarah!!!
OLY: up to 98#. This is a 20/25# PR!
Firing Pin
Got 88#, 5# more than last time. Got 1 at 93#. My goal was 88, so I’m glad I got it.
Heavy single
Push Press-#90
Split jerk- #100
Emom 10 power cleans
#65,75,85. Tried 90 but failed after 1.
Really keep wanting to narrow in on form but hard to tell at times during a wod. Plan to practice more at open gym. 🙂
OLY: work up to a Heavy Single Push Press
35, 55, 65, 75, 80, 85lbs
(later got 105lbs)
OLY: work up to heavy single Split Jerk
75, 85, 95, 100, 105, 115lbs
WOD: 3x power clean EMOM
65lbs, 75lbs, 85lbs, 90lbs, 95lbs, 100lbs, 105lbs, 110lbs, 110lbs (x2), 110lbs (x2)
Great class PJ and awesome job 6amers!
OLY
Split Jerk – worked up to 85#; these didn’t feel right tonight
Push Press – worked up to 80#
WOD – 55#, up to 85#
Turned heads walking in for the 6pm class. Check in on the iPad to the 6am class 🙂
Everything felt heavy tonight. Much easier when I’m half asleep in the morning.
Great class Coaches Pj and Krystle
Split jerks and push press got up to 115# for both. But split jerks didn’t feel right though. The push press felt easier… lol I think adding the feet throws my whole game off. Need more practice on those!
Got up to 125# in the WOD for two rounds, then dropped it down to 115# for the last round.
Gym- worked on linking my T2B tonight. Havent worked on them in FOREVER! Something clicked tonight though, ended up linking 3 together then 4. Ive never been able to do that before. Thanks for your help Krystle!
WOD- worked up to 150# for my last set. This is a 5# PR on my power clean and I hit it for 3 reps. Cant say enough how much I love these skill WODs.
And I mustve missed seeing when pigs fly because Miss Janet joined us tonight!!! Come back and visit us night owls anytime!
Great 6pm class, thanks Peter and Krystle!
That was all you girlfriend! Awesome job!
7pm prs
BMUs with Sasha
EMOM
95,105,115,125,135,145,155,165, 185, 185
I Came in tired but I didn’t want to miss EMOM night! So I kept it light on open prep! The cleans felt a lot better!
Thank you PJ & Krystle
Oly: 55/65/75/85/95/100 push press And split jerk.
I join the 9:30 class today.
Wod: 35/45/55/65/75/85
I have to work on my cleans, it doesn’t look very pretty,
Great job everyone!
Thanks Sarah for great coaching!
OLY – worked up to 145# on the push press and unfortunately ran out of time to finish the split jerk (got to 130#).
WOD – Got to 150# on the powers cleans (another 20# PR). Pretty stoked about my recent gains although I definitely sacrifice form the higher the weight goes.
Great job 7:00 p.m. Thanks Pj and Krystle!
I swear I posted this last night!!
Firing pin
EMOM 10 power cleans
Start at 50% 1RM power
Started at 95 finishes at 175 for last two rounds.
Last ones felt ugly but form was good it was just a few details.
Great job 7pm PRs. Love coach PJ appearances! Thanks PJ and Krystle great coaching!
Forgot to post online 🙁
Oly
Push Press Heavy Single – 105
Split Jerk – 115, wasn’t a heavy single but wanted to focus on getting under the bar faster
“Firing Pin”
65/75/85/95/105/105/115/115/115/125(1)
Open Prep
BMU:
4/4/4
Dubs:
50/50/50
“Firing Pin”
95-175#
Thanks Sarah!