Congratulations to Anna and Duane McCabe on their wedding day, CFRT is so happy for you guys! (Sunday)
Warm Up and Mobility
Strength
Make Up Day
Gymnastics / Skill
3RNFT
T2B Practice
Box Jump Practice
Open Prep
EMOM 6
Max T2B (40 seconds)
Max Box Jumps (40 seconds )
“Essay”
AMRAP 8
10-20-30-40-50
UB Double Unders
50-40-30-20-10
Ab Mat Sit Ups
Strength – front squat
No PR here which I figured would happen since I have been gone… Happened the last time I traveled during retest time too. Give me a couple weeks and I’ll get there for sure
“Essay”
1+22 (UB)
Everything felt good until I tripped on number 30 of the 50 round 🙁 a few extra dubs never hurt anyone… But 30?! Haha, thanks Chris. Good work 5am
No STR or GYM for me today…mobility instead!
“Essay” – 1 complete round – (singles)Got that last situp when time was called. WHEW
Not feeling 100% but not so bad that I would miss a chance to party with the All Stars. Just a few Stars today but we had fun.
I know I need to work on my jump rope – especially for the comp – and this helped get it done. Definitely seeing some improvement.
Always a pleasure to see Coach Chris. Thank you for the motivation and getting us very warm with the warm up.
OG
16.3 Redo = 77 ( 6:01 tie break ) previous = 72 . Changes round 2= smaller bar for hook grip
My kips were not efficient the first 3/4 way through and got way better with less effort the last 1/4 of WOD by using knees and dialing in kip…ugh! It’s all good though for I will always remember this !!! Specifically the efficiently and proper form when executing a BMU. I Learned a lot of small cues on this one. Thanks Big Dawg!
Way to go Taylor on BMUs! Nice job everyone on 16.3 2nd go rounds!!
STR: Back Squat Max makeup: No PR
Disappointed, but not discouraged.
“Essay”
380 (singles)
Gym/Skill today – inching closer and closer to those elbows!
Did mobility instead of the WOD today. Stupid back still don’t fully relax and gets angry randomly. Gave it some time and attention & then came back for open gym, and I was able to retest 16.3 at open gym.
I went from 51 reps on Friday to 94 today!!! It took me so long to figure out the jumping chest to bar on Friday, that it ate probably a good 90 seconds at least before I even got 1 rep. I knew I could up that by retesting. I’m super excited!
I’m also equally excited for the Monday open gym crew for their retests. Everyone upped their score! There’s no doubt in my mind that Rail Trailers are a force to be reckoned with. You guys proved that for sure!
Thanks Mike for all the help and a big shout out to the 9:30 & 12:00 crew!
WAY TO GO Sam!!! 94 is AWESOME! So excited for you! Progress through hard work! WOO HOO
So true about us Rail Trailers…our Coaches give us everything we need to set goals and meet them EVERY.SINGLE.DAY – and you are working it.
Can’t wait to see you kill the comp in April.
Strength- heavy back squats
WOD- got 540, doing 3xsingles
Great class Mike! Awesome job 430pmers!
Came back for more .
Strength = back squat make up PR —— up 10 # to new PR of 345 #
WOD = 210 ,,, first WOD with true dub attempts ,, I mostly only counted the dubs NOT all attempts .instinctually Its hard to count a no rep I guess. It was frustrating but good practice .
Nice class everyone ! Nice to get a taste of the Monsini effect !
GYM: Worked on T2B. Thanks for the tips, Chris! 24″ box jumps
Essay: 300
Started with dubs and got through first 2 rounds (30). Switched to singles. Got through 10 of the 20 sit-ups.
Great job tiny 6pm!
Strength – Front Squat
Got a 15# PR to 205#. I had a bit more in me but we ran out of time.
“Essay”
1 + 29 (2 X Singles)
Great job 7:00 pm. Thanks Chris!
Awesome clas today. Came so close to hitting my new 1RM. Thank you Mike for the pointers, gotta fix a couple minor details and I know I will get this soon.
Got 1+43 doing 2x single. Love starting the week off with these type of wods!
STR
Went for the 1RM Front squat today finally knocked down my old number and got a new 10# PR of 295# thanks for the mental notes Monsini really helped.
WOD
1 + 7
Dubs felt really really smooth today and finally I think my sit ups are improving focusing on throwing my hands big time today and using that momentum.
Great work 6pm way to get after this one
7PM PRs
Strength make up
Back Squat with Al (Alvimar)
I got #255 to tie my old PR from June 1st,15…. (I know I should have gone even 1# more but we were just adding without counting the weight…. ) Al got #275 like a breeze!
WOD
1+21 (UB 2x sing)
Thank you Monsini!
This was a really good day for me!
Gym/skill-
I finally got my Kipping toe 2 bar and linked them in a row! I feel like I have been trying to do that forever! Also I figured out my rebound on box jumps!
“Essay”
155 with dubs! This is the first time I put them in a wod, and I definitely did not do them in broken but I still did them!
Also retested 16.3 at open gym only hoping to finish one whole round and I ended up doing 2+. That is 6 muscle ups, I never thought that would have been possible. Thank you for all of the great tips Mike!
Everyone did so great today at 9:30 and then again at open gym!!
Back squat make up…5# PR up to 215#. More than I could hope for considering I missed half the strength work this cycle (again.)
I enjoyed that weird little backwards Annie..Finished one full round & 19 singles. (2x singles.) I did kindof surprise myself by actually going unbroken the whole time.
Nice job tiny 6pm, thanks Monsini!
Open Prep:
T2B- 15,10, 9
BJ – 15,14, 15
WOD: 1 Round
Did unbroken dubs until the last round of 50 and just couldnt get them to stick. but overall was happy with how it went.
Retested 16.3 at OG and got 3 more reps to finish that 6th round. 78 reps i ended at!