Congratulations to Joe B and Duane on crushing the Dynamic Duo competition in Saturday. They placed third out of a huge competitive field. CFRT is proud of you guys!
Warm Up and Mobility
Strength
Back Squat
5×2
Gymnastics / Skill
3RNFT
Pull Up Practice
Jump Rope Practice
Open Prep
EMOM 6
Max Bar C2BÂ (40 seconds)
Max Double Unders (40 seconds )
“Priest”
100 Burpees For Time
Phil just sent out very nice request to post online,so Im early to say ,Hopefully by tomorrow I will be ready for 100 burps WOD for a third time. Feeling much better , crazy how in only 24 Hrs after 12 hrs of sleep you can go from feeling so bad to much better, human body works in crazy ways! Very kind WOD to rebound with 🙂
I love burpys. I am in N.Y. Till Tuesday can I make it up .
Of course,that’s what open gym is for! 🙂
Gym
“Priest” 7:04
Relaxed holiday morning atmosphere. Have a great day everyone.
Some mobility
“Priest”
6:37
Compared to 7/24/15
6:42
A 5 second PR is a PR nonetheless, especially since going into this I was convinced there was no way I would get close to my last time. Gotta get that out of my head! Crushed those burpees 5am, thanks PJ!
A PR is a Pr ,every second matters!
I rolled up on my ankle pretty good yesterday so I’m going to rest it in order to try and give the Lurong Challenge Retest WOD a go tomorrow. I had a blast yesterday. Great job everyone who participated! Have a great day all!
Priest; 6:09
:33 sec PR, I guess doing this wod on the road in a hotel room about 20 times finally paid off. Great work 5am.
Back squats
5×2
265/275/285/295/305 x2
All sets felt good! Maybe could have even gone up another 10#. Next time
100 burpees for time
5:30
:33 slower than my best time but :19 faster than the two previous times we did this for class.
Great work 6am!! …
Thanks for the push PJ!
hahahah great work 6am…..
smokin time esp. since you were a loner… and since you came in with your coffee aka not planning on wodding!
Travel WOD – done in the shadows of the Pacific Ocean…. 9:06.
At a boy Gary!
GYM – a little row…a little jumping
I tweaked my back a bit yesterday and so I wanted to lay low today…but I had to get into the box to see my peeps…I mean it’s my birthday where else would I WANT to be??? And why not sleep a little later and go to a 9:30 (that’s a PR…FYI)
Although I hate burpees I wished I could do them today to see what my time would be – however I want to do my best on the retest so I passed on them. But I got to cheer on Miss Peg who did a very legit 35 burpees!!! I am so happy that she came in despite the fear of the 100 burpees. And she pushed till she really was done. She kept telling me she couldn’t do any more then she DID MORE!
Peg – you are an amazing and strong woman…Kelly/Kate please tell her that!
Thanks for the birthday wishes and for doing burpees for me.
Coach Mike – thanks for the great tips!
Outstanding post, Peg is truly amazing and so are you for supporting her the way you do!
Gym – trying to get my kip back so then maybe someday I’ll get a pull-up.
Priest – 7:48 (12 second PR).
Good sized class at 9:30am; fun to WOD with new peeps and some 6am All stars.
Sorry that you had to be the Lone Star this morning Chris – happens on holidays.
Thanks for the kip and and burpee tips Coach Mike – helped a lot.
And thank you for finding my glasses 🙂
You will get that Pull up, work that kip!
Did Lurong challenge and got 1:46. So coach suggested I pass on the burpee WOD … Will do it soon though!!
Great job, loved watching the 430pm crew!! Thanks Mike!!
Smoked that Lurong WOD!
Wow Judy!!! Nice work!!!
Super fast Judy! Great job!
Strength- back squats 5 x 2
(85, 95, 105, 125, 135)
Finished quick so I thought I’d try some dub again and… I got 10 in a row twice! And I definitely did a happy dance! 🙂
“Priest”
5:39
I know this makes me weird but I actually don’t hate burpees too much haha! The only thing is I just have no idea how I can go faster but coach Mike said that it will happen next time around!
Loved the big 9:30 with all new peeps! Great job everyone!
It will!
STR
2×73
2×83
2×93
2×103
2×113 PR!
Priest: 8:14
One minute and 13 sec PR from last time. Not where I want to be, but I’ll take it!
Thanks for the cheering 4:30! Definitely helped keep me focused.
Your crazy Katie, that’s a huge PR!
STR
5×2 BS- 135, 155, 175, 195, 205
Kept things pretty light today, really just wanted to focus on form
100 burpees- 8:28
1:29 faster than last time! I’m so happy that I’m not scared by this anymore and I dont cherry pick it when it comes up (yes, I did that the first 2 1/2 years of crossfitting). It helps to go in with a game plan and not deviate away from it. Thanks for all the cheering at the end, definitely helped me push through those last 10! Great 430 class today!
Love it Marie, great attitude!
Gym/skill work- still wor king that kip swing and fighting it out with my jump rope for those silly double unders…
“Priest” 10:28
1:20 PR from the first time we did this. This one almost scared me off the first time I saw it, but I already knew this time that I was capable. Just kept my head down & kept moving.
Thanks for all the support at the end 9:30 peeps!! I liked all of our guest appearances this morning!
Great work!!! Happy birthday Lori!! Thanks Mike for the help and tips!!
Smoked it Sam!
7PM PRs
Strength
I worked up to #205
WOD
5:42
5sec improvement from October and I had to fight for it!
Thank you KellyG
5:47 oct27th,2015
6:57 June,2015
100 Burpees for time
6:09 which is :50seconds faster than my best time. Slowly getting faster at these! Nice work 4:30. Way to get after this one. Everyone had crazy fast times and lots of people beat their old times!!! TRUST THE PROCESS!! Thanks Mike
Hell ya Philly!!
Strength paired up with Gus back squats
I Got up to 295 X 2 & stopped there ,stayed conservative after having the 24 ish bug a bullshit.
100 burpees at 4:57! 10/26/15 was 5:25. 7/24/15 was 6:46
This one was 10 groups of 10 to mark on white board as other times but swipe numbers were different.
Did 30 ( swiped ) 20 ( swiped ) 20 ( swiped ) 10 ( swiped ) finished with 20 & wrote time on board. Nice job to all at 7pm ! Thanks Kelly !
Proof is in the pudding, great work Carl!!
Thank you!
I did some mobility today,
“Priest”
7:47 today
8:14 10/27/2015
27 seconds improvement
Great job 7pm PR
Fun Wod today
Thanks Kelly G
worked open prep today
“Priest”
5:25
:35 seconds PR! Love me some burps!
nice job 430! thanks Mike!
6:00 pm class
100 burpees for time., first time !!
STR up to # 145
Time 7:05
Last 10 reps was tough but nice !!
I’m back!! Worked a light 5×2 for the back squats, trying to get back into things. Tough WOD to come back to after 3 weeks out sick, but I went for a slow & steady 50 burpees. Glad to get moving again…I was actually happy to wake up sore today. Thanks Kelly G & Mike!