CFRT Dogs, Audie and Gunner
Warm Up and Mobility
Gymnastics / Skill
3RNFT
Pull Up Practice
Jump Rope Practice
Open Prep
EMOM 6
Max Muscle Ups (40 seconds)
Max Double Unders (40 seconds )
Oly
Snatch
2 x 5 High Hang Snatch Pulls
3 x 1 High Hang Snatch
“Nance”
For Time
500m Row
Rest 3 Minutes
For Time
100 x Double Unders
50 x Air Squats
25 x KB Swings 70 / 53
Compare your row here
Wow my legs are jello!
Oly work today.
“Nance”
Row- 1:48
6:33 (dubs/53# RKB)
This was the most amount of dubs I have ever done in a WOD. They took me forever! Gotta build up some endurance. Couldn’t do more than 17-25 at a time. Have a great day everyone!
Oly
Nance:
500m Row: 1:33.3
4:03, switched to singles after 45 du’s.
Great work 5am
Oly
Nance:
500m Row 1:59
6:06 2x singles 26#KB
OLY
“Nance” 500m Row – 1:25.0 Didn’t feel great in the last 100 meters but I’ll take it.
4:15 (2x singles)
Have a great day everyone.
Oly
“Nance”
– 500m Row: 1:56
– 6:08 (2x singles, 35# KB)
OLY
“Nance”
500m Row – 2:10
6:47 – 150 singles,26# KB
Definitely considered taking a rest day but I have a comp in April and it includes a 1000 meter row so I need to row row ROW.
Feel better that I made it in and got it done. Pushed myself to do 150 singles and use a heavier KB than I usually do.
Great to have some new All Stars – fresh off of elements.
Bonus to see Miss Peg get after that jump rope. Awesome!!
And we got a visit from Coach Mike! Hope he has plenty to read while he is away.
Thanks Coach PJ! Always a pleasure.
Have a great day Rail Trailers!
You KILLED that row. Peg killed that row! You guys inspire me. Makes me wish I was a morning person!
OLY work
“Nance”
500m Row: 1:33.2
3:57 – 2x singles
Great work 9:30!
Thanks Sarah and Phil
OLY = kept at 95# for form and finally getting the concept of ducking under at metting in the middle ,,ooo how sweet is it If it can become routine ,,practice practice!! Thanks Sarah!!
500M row was 1:38 which was the “exact ” same As my first time ever doing in Sept…Good news Difference being I was pretty much recovered in 3 minutes opposed to last time where my comment was barley enough time to recover……….Sarah’s answer and I agree is I didn’t go to the dark side ,,,,NOT my intention but mabye subconsciously thinking of 2nd 1/2 of WOD ? Make no mistake I pushed. Next time ! Unless my next time is an OG or something .
Part 2 of WOD ( post 3 min rest ) = 3:50 ( 70 # , 2 X singles )
Kettlebell set of 25 was tough ( no strategy went with feel on a multiple set break up )
Thanks Sarah & Phil ! Good times:)
Great job today Carl! At least you aren’t going backwards. I bet if you knew your time going into the row you would have beat it!
Oly
Still trying to figure out snatches…
WOD
500 m rowing – 1:57
That was awful and my legs did not work when that 3 minute rest was over!
Part 2 – 4:58 (2x sing, 26#)
Got up to 95# in snatches. The heavier I go, the slower I am at getting under the bar.
This wod was awful. Finished in 1:49 for my row. For the wod I finished in 4:47 doing 2x singles and 53#.
OLY: got up to 73# on the snatch, which is a PR. Got some good tips from Monsini!
Nance: 1:53 not sure of my time from sept but I think it’s a 4 sec PR.
4:10, 2xsingles, 44#
Great job, 6pm!
Im loving all the comments on how bad the wod was. That means you guys did the row right! #paincave
I may have blacked out during the Row…..
That’d right!!
Active recovery day
Hiked a mile or so to a beach, followed by 2 hour AMRAP (as many rays as possible) then hiked 1/2 mile to beach 2 and another AMRAP.
Legs and glutes are still feeling 16.1 and 8-Tuff miles.
Total rest on a plane tomorrow. See you soon!
Really good work out today.
Row: 1:36.6 500m .. Could not really recover in 3 minutes so the second part was awful … 5:16 minutes for the 2cond part… #44kb
Good job 9:30 class !!!
Oly -practice , practice , practice
Nance row 2:31
5:05 for second part
My thighs are screaming !!!
Great to catch a 7 pm class
With “monsini ”
Thanks Chris
7PM PRs
Oly #125
WOD
1:33.7 / 5:10
(2x sing)
Snatches are still challenging… the WOD?
Yeap it was bad….
I tripped a few times over at the beginning of my rope, I had to brake my squats to sets of 5s for the last 20 and the 70#KB felt like a #200 clean…
Thank you Monsini!
I had to double check the kettle bell after the WOD and make sure it wasn’t an 88lber……………
OLY
worked up to 115# which felt the best. Been a while since my snatch felt that good.
500m Row
1:28.0 which is 1 second faster than the last time I did it. That hurt! My legs were junk after that which made the WOD extra “Special”.
WOD
5:17
My Dubbs were a complete crap show! Air squats felt never ending and the 70# kettle bell felt twice as heavy…….. overall OUCHIE!!!
Awesome job today Rail Trailers!! Spent the majority of the day at the box today and saw everyone push to that dark place! Way to get after the row and then tackle a Grinder of a WOD afterwards! Thanks Sarah and Monsini for being Super Duper Awesome
First class post elements
OLY
#45 high hang pulls/snatch
Nance
1:56/5:00 #35 singles
Was out of work sick most of last week so not feeling 100% but overall great first class!
OLY
worked up to 105# which felt good bc of my very tight over head mobility.
500m Row
1:35 which is a 2 sec pr for me. that last 100m was BRUTAL!!!
WOD
4:33
Went UB on the DUBs and that was first time doing this under fatigue and they felt amazing! air squats slow and steady and the KB was very heavy, prbly because it was my first time ever with the 70# KB.
Nice job 930! Thanks Phil and Sarah!
MOB- definitely needed it as I was still feeling the effects from 16.1
500m row- 1:51.8
Ouch
WOD-4:22(?) 53#
started off with dubs, did 50, then switched to singles. I dont think my legs have ever felt that heavy before in my life! Even the air squats were a struggle. KB swings felt heavy, but good. Great 930 class today, thanks Phil and Sarah!
Oly. Worked the power Snatch. 55#. I think this was my first time working these with any weight. Thanks coach Chris for just the right pointers to improve my form. You rock!
Shaved 13.5 seconds off my last 500m row sprint. Down to 1:46.9 So happy with that!
200 single unders, 50 air squats, and 25 25# KB swings went by fast. 4:16
See y’all tomorrow night!
WOD
Pulled a 1:34 felt good was losing the strong pulls at the end but managed to get them back with some Monsini motivation.
Then got 4:33 for the second part of the WOD with a 53# KB felt good as well could have gone heavier on the KB point of note for next time.
Awesome class thanks Monsini way to crush it 6pm
Yikes, that was a tough one! OLY work last night. Haven’t really done squat snatches in a while…good times.
Row was about 5 seconds slower than last time, 2:02.7. 5:58 for the rest of the WOD, 2x singles and 35# KB. Thanks Monsini for yelling me through the last 14 KB swings, I totally would’ve put it down otherwise.
It’s really difficult to operate your legs after a row like that…
Nice work 6pm!