Some of our CFRT ladies getting after Girls Gone Wod competition this Saturday at No Risk CrossFit. We’re very proud of you ladies!
Warm Up and Mobility
Strength
Back Squat
5 x 5
Gymnastics / Skill
Handstand Practice
Open Offseason
Free Standing or Walking Handstand Practice
“L.A”
AMRAP 14
1-2-3-4-5-6-7-8-9-10
Strict HSPUs
22 x Air Squats after each set
I.can’t.walk.
Strength- back squat
Attempted to max out but was tucking my butt under at the bottom so losing it in my toes… Thanks for the tips PJ
“L.A.”
1 + 72 (1 abmat + 10# plate)
Was able to go UB through the round of 7 then had to start breaking it up.. Good work 5am, thanks PJ!
Great job Liv. If you are able to go that far UB next time make it harder by taking the plate away or more. We will be focusing on a lot of Strict movements trying to build strength in those positions. Solid work!
Thank you! Yeah I was thinking it’s prob time to eliminate the plate… Wasn’t expecting to get that far and didn’t want to lose it too early (usually I have a harder time with strict). Now I know! Fun WOD 🙂
Back squats
4×5 @ 275# (80%)
Took a little bit to get loose. Only had time for 4 sets.
“L.A.”
1+132
Yikes.. I’ll be feeling this in the legs for a few days for sure. Went unbroken on all sets of HSPU. Great work 5am! Thank you Pj.
WOD: got 1+12, used 1 ab mat/10# plate.
Went unbroken through rd 8, then all of a sudden my shoulders felt it and I had to break them up,lol! Loved this WOD.
Thanks PJ and great class 6amers!
I love to watch you do HSPU…and I know you love doing them. I am so glad that we both showed up for each other. It was FUN!
Hope to see you again at 6am.
Mobility – I didn’t think that STR was going to be a good idea!
L.A.
1 + 11 (15# db, 14 squats)
Since I told Judy and Peg that I would be there this morning…I was going to SHOW UP! Looking at the WOD last night I was a bit overwhelmed with the idea of 22 squats but I knew that it could be tailored for me so I just did what I could…and they were good!
I thought that maybe I should have gone heavier on the db but then I got to #5 and I was all set with 15#. The full impact of the comp has not quite settled in but I knew I wanted to keep moving.
Perfect! Thanks PJ for keeping it real!
Awesome work by the 6 am All Stars! PR for Miss Janet…she drove in the snow! That is true love…she had to claim her cubby!
I forgot to ring the bell 🙂
STR
265# 5×5
Felt good looking forward to this cycle.
WOD
8+5 w/ 1 ab mat
These got tough on my shoulders quick.. Need to punch my head through more to make it a stronger movement. Stayed tight and made everything feel a lot more sound.. Thanks PJ and way to work 5am
STR – Back Squat
5 x 5 – 110|115|120|125|130
L.A.
10 rounds (dumbbell press)
Started with 20# dumbbells BUT I was lucky enough to get a gift of new weights from Pj at round 7 – so I finished with 25#.
Awesome job 5am!!
THANK YOU Pj for the thoughtful gift and for pushing me to do better!!
Have a great day!!
Strength ( Back Squat )
5 X 5 ( 80% ) 275 # ( only had time to complete a solid 4 , felt good .)
185 X 5 , 225 X 3 then hit the 275 for 5ers .
WOD = 1 Round + 23
Sets were unbroken until the 6 rounder ,then broke up as needed to get em done while preserving the shoulders.
My L/ elbow forearm is acting up bug I mobilized and lacrosse ball pre & post .
Nice class & great job everyone !
You did it right big guy!
Gym/Skill – worked on wall walks – got to start somewhere.
L.A. – 9+5 (20″ box pike/2 abmat) – felt pretty good until the round of 8. And those squats…
I missed yesterday because I’m a snow wimp; wasn’t going to let it beat me 2 days in a row 🙂
Thank you so much for the new cubbies and stuff pockets.
Thanks Coach Pj!
Strength
Back Squat
Partnered with Gus. Established a new 1RM of 245#. Felt good tonight!
L.A.
9 + 28
Got my first wall HSPUs tonight. Made it through round 4 then I completely lost them and finished out on the box.
Great job 7:00 pm! Thanks Monsini!
7PM PRs
Back Squat 5×5
Partnered wit BrianM
165#x5
195#x5
225#x5
235#x5
245#x5
WOD
9+3
I had to go to doubles and singles on the round of 7. It’s good to be able to get some HSPU done again.
Congrats BrianM on the back squat 25# PR
Thank you Chris Monsini, you rock brother!
Back squat:
5×5 – 225#
Wod:
1 + 47
Great job by everyone this morning! Thanks Mike for the tip of getting closer to the wall, made adjustment when I started over again and it was easier!
Str- back squat percentage make up work. These felt pretty good!
“LA”
1+9
The squats fired up my legs more than I expected! I started breaking the handstands up at 5 and continued down in sets of 3 or 2. This was tough I liked it.
Great job everyone!