Coach Phil D warming up the class
Warm Up and Mobility
Oly
Snatch
3 x 1 Position Snatch (HH+H+Sn)
Light to Moderate (Warm Up Only)
1Rm Snatch
Strength
Deadlift
60% x 6
70% x 5
80% x 4
90% x 1-2
60% x 5
Movie Clue – To be revealed
For Time
Run 400m
20 x Power Clean 185/125
10 x Muscle Ups
Run 400m
Strength – deadlifts
145 x 6
170 x 5
195 x 4
220 x 1
145 x 5
“Movie-cation”
9:28 (105#, C2B)
Rowed because of the rain 🙁
Probably should have gone a little heavier on this one but was able to move well anyway. Have some beautifully ripped hands to take care of. Good work 5am, thanks pj!
This was an awesome WOD! Loved every minute of it.
Oly
92# PR finally some movement
“Movie-cation”
8:48 (105# / C2B)
Oly
75# – Worked with light weights focus in technique. Increased 10bls on OHS compared last week. Little by little getting done with my OHS mobility issues. Thanks PJ.
“Movie-cation”
9:22 – (Row/135# PC/ C2B)
Have great day:)
Strength: 180/210/240/270/180
“Movie-cation”
9:06 – 140#,C2B
OLY
Worked on form today so kept it light need to keep that bar path more consistently closer to my body. Everything else felt good worked up to 125#.
WOD
Got 9:46 w/ 155# and 12 high pull C2B. Movements felt good elbows didn’t want to be quick the first 5 Power Cleans but eventually rolled back into form. Thanks for all the cues PJ. Big 5 am always awesome to see great job everyone.
Strength
70 x 6
85 x 5
108 x 4
100 x 2
70 x 5
WOD: 10:18
Row 400m
20 x Power Clean 35#
10 x Ring Ups (something I need to work on)
Row 400m
Oly: worked up to 135, just trying to consistently hit the positions and get my hips open ALL the time, got some good work in today, thx PJ.
Movie-cation: 10:45 (400m row & 135# PCs)- 9/10 on the MUs which was good, rushed #9 and missed it, but hit the 10th.
Great work, everyone.
Enjoy the day.
This was a very hard morning for me. I don’t like having to choose between Deadlifts and snatch 🙂 I chose DeadLift percentage of my new PR (207#)
125 x 6
145 x 5
165 x 4
185 x 1-2
125 x 5
Not used to jumps of 20#. The 185 was super heavy today and finally got 1 on the 3rd try (thanks for the push Derek).
Movie-cation: 7:45 (75#, j-pullups). Cleans felt good today, may have been able to go heavier. Stupid weather rained on our parade.
Great job 6am All Stars!
I admit, I loved the big WOD reveals. I guess I’ll go back to my every 30 second “refresh, refresh” tonight. Welcome back Coaches Mike and Sarah.
Thanks Coach Pj!
OLY – #35, love every minute of learning how to SNATCH. Thank you, coach PJ for always patiently teaching me how to snatch properly.
WOD -Power clean at #35, I finally got a hang of it, next time needed to add extra weight. Possibility to #55? Let’s see.
As always awesome workout with 5AM!!!
STR
120 x 6
140 x 5
160 x 4
180 x 2
120 x 5
The deadlifts felt heavy but good. There is nothing like lifting things up and putting them down.
Movie-cation 8:01 (65#,rr)
I was all set for running – even wore my running shoes. But we rowed instead. I finally broke through my mind set of 55# for cleans and went to 65#. I was a little nervous about my elbow but it was fine. I was able to get all 20. Really pushing to get lower on the ring rows.
Yes we had rain BUT it did bring Cassie and Sam and New Amanda so that was AWESOME!!!! All Stars all the time!
It has been interesting to know the WODs ahead of time. I feel like Coach Mike has been feeling a twitch ever since he released them all…I hope we have made him proud – we respected the knowledge and got it done!
Thanks PJ!
Decided to hang out with the All Stars this morning!
Mobility still for me instead of deads or oly, but today felt better than last week so progress is progress.
“Movie-cation” 8:28 (85#, HH, Jumping pull-ups) Decided to work at the high hang today while I still test some limits with my back to figure out what bothers it. Everything felt good though.
It was so nice seeing all those happy All Star faces! Thanks Pj for a great class!
Nice work guys!
STR – Deadlift
125# x 6
145# x 5
165# x 4
185# x 2
125# x 5
“Movie-cation” – 8:10 (Row 400m, 75#, Jumping Pull Ups)
Awesome job 5am! Thank you Pj!
Have a great day!!
Deadlift:
60% x 6 (245#)
70% x 5 (285#)
80% x 4 (325#)
90% x 1 (370#)
60% x 5 (245#)
WOD: 9:18 (155#) (20x MU Pulls, “getting hips to rings”)
Happy we got to run outside today! Instead of counting attempts on muscle ups, went for 20x pulls trying to make sure my hips touched the rings. This was first time they felt smooth in a while and didn’t affect my shoulder! Power cleans were smooth and prbly could of done a little heavier but overall happy with how everything played out.
Nice work 930! Thanks Phil and PJ!
STR:
123×6
143×5
163×4
183×2
123×5
Movie-cation: 8:24
83#, C2B
Strength
Deadlift
Partnered with Gus and Helder
210/255/290/315/210
WOD
8:43 125# BMU Attempts
I just didn’t have BMUs today. I only got 2 out of 10 attempts 🙁
Deadlift
205×6
240×5
275×4
325×2
205×5
WOD 9:04 w/165#
Liked this one a lot. Glad the rain held off so we could get our run on. Another big 430 class. Great work everyone. .Thanks PJizzle!
16:30
Strength
Deadlift
60% x 6 -215
70% x 5 -255
80% x 4 -285
90% x 2 -315
60% x 5 -215
WOD
8:05 (155#)
I paced it right and got 8UB MUs but I got a rip and couldn’t hold it for 10! Anyway it felt awesome
Thank you PJ!
Tuesday 5/3/16
Strength Deadlifts
60%x6: 135lbs
70%x5: 160lbs
80%x4: 180lbs
90%x2: 205lbs
60%x5: 135lbs
WOD- 9:44
run 400 m
20 power cleans at 105lbs
10 C2B
run 400m
Thanks PJ!!! Awesome job 430pmers!
Yay Deadlifts! Actually caught up on percentage work for once, which is awesome!
Really enjoyed this wod. I’m starting to get a little more comfortable with running… shortened the runs to 300m each, 85# for the cleans, and ring rows. Probably could’ve gone a little heavier on the cleans, but got thorough 20 comfortably without huge breaks. Finished 9:49.
Thanks Kelly G!
Great work, Liz! Way to push through on those runs. Looked great!
STR: PR at 255# a 30# jump from my last attempt 1 month ago!
WOD- 8:07
run 400m
20 power cleans at 85lbs
10 JUmping pull ups
run 400m
Deads
60% ( 255# ) X 6
70% ( 295 ) X 5
80 % ( 335 ) X 4
90 % ( 375 ) X 2
All were touch n go .
WOD = 9:15 ( 165 # ) Left arm / elbow was being a PIA again but nothing super crazy .
Nice work everyone ! Big class ! Michelle & I went back n forth on rings ,rest timing was perfect .