Janet D!
Warm Up and Mobility
Gymnastics / Skill
3 RNFT
Ring Dip Practice
Jump Rope Practice
Open Offseason
5 minutes of
1 x Strict Muscle Ups + 3 Ring Dips, 2 x Strict Muscle Ups + 3 Ring Dips etc
30- 50 Double Unders in between attempts
Oly
Snatch Grip Push Press 1 x 10
Snatch Balance 2 x 5
OHS 2 x 10
“Married?!”
3 RFT
20/17 Calorie Row
10 x Box Jumps 30/24
5 x Power Clean 225 / 145
200m Run
Open (ish)
Did the strict ring MU on the rings with red bands seated on a 25# plate. Trying to get my left arm to work with me!
2 strict ring dips
50 dubs in between
“Married?!”
13:26 (125#)
Was right on pace the whole time until the last round and I got 2 failed cleans 🙁 need to remember to get under it when I get tired. Once I do that they feel fine! Ergh.. Good work 5am, thanks Chris!
The struggle was so real today. I’ll be taking a rest day tomorrow. I passed on Oly/gym work today and stretched and mobilized instead.
“Married”
13:37 (105#)
Gym: working on getting bigger jumps for double unders
“Married?!” : 13:32 (75#)
At first I wanted to scale the row a bit but Chris said I should just do the 17 and I am so glad I did! I really did enjoy this workout, and most of all I have been enjoying getting my workout done early. feels great!
Good Job 6 am and thanks again Chris!
Gym – worked on toe dips and just holding myself up. Trying to get DUBs back on track.
Married – 13:58 (16-20″ box jumps, 75#)
Started out great on the box jumps, but lost focus halfway through and then hesitated several seconds between jumps making the first round take right around 5 minutes; decided to add some plates on the last 2 rounds of box jumps and with a 100m sprint at the end just beat the cap. Need to do more box jumps to get over those hesitations. Coming off the rower didn’t help.
Another good sized 6am class.
Great class Coach Monsini! Even though you didn’t notice all of our efforts to be totally unmatched 🙂
GYM – tried working on the rings for ring dips. I have to make friends with the jump rope so I need to practice more often.
“Married?!”
13:59 (plate jumps@8″ my new high, 60#)
When I pulled into the parking lot and saw running… uh oh. There was no running on the post I read…but there was running. I thought it would be impossible to get three rounds under the cap WITHOUT running. BUT I surprised myself and pushed and even “sprinted” for the last 100m to get in the door at a second under – which may be negotiable – but I definitely made it through. Plate jumps were slow because I was nervous – legs were wobbly off the rower. I would have made better time if I didn’t hesitate on the jumps.
So many All Stars…LOVE IT!!!
Thanks for the encouragement and the push Coach Monsini! Definitely got me through it 🙂
Hope this doesn’t post twice – first one didn’t go through.
GYM – tried working on the rings for ring dips. I have to make friends with the jump rope so I need to practice more often.
“Married?!”
13:59 (plate jumps@8″ my new high, 60#)
When I pulled into the parking lot and saw running… uh oh. There was no running on the post I read…but there was running. I thought it would be impossible to get three rounds under the cap WITHOUT running. BUT I surprised myself and pushed and even “sprinted” for the last 100m to get in the door at a second under – which may be negotiable – but I definitely made it through. Plate jumps were slow because I was nervous – legs were wobbly off the rower. I would have made better time if I didn’t hesitate on the jumps.
So many All Stars…LOVE IT!!!
Thanks for the encouragement and the push Coach Monsini! Definitely got me through it 🙂
Awesome job Lori!!! Way to push!!
WOD at passed 14 minutes. The struggle started at the last 200 meters run. Thank you to 5am folks and coach for encouragement and the push on my last run.
3 RFT
12 Calorie Row
10 step ups/24
5 Power Clean 45#
200m Run
Yes I managed to finally do the 200m run, it was hard, but I did it. Still need to learn how to breath.
OLY
Felt good with the overhead today worked on sitting more in my heels and breaking the bar overhead. Started with 95# on the OHS and went to 115#
WOD
Got 12:13 with 165#
Warming up felt good with 185 but then when I jumped off the row and the boxes I did my first rep at 185# and was not feeling it. Jumped down to 165# and felt much better thanks for the pit crew help Monsini. All the movements felt good today boxes were quick, run was smooth, the row pulls were strong and the PCs felt good when I decided to have quick elbows. Great workout today and way to get after this one and crush is 5am. Thanks Monsini for the pushes throughout really helped me get this one done.
Almost left this morning. Body felt beat up from the get go, but I am.so happy I stayed!!!
Gym-worked some box Dips and support holds. Getting better! Today was not a dub day in fact my jump rope fell to pieces in the middle of my second round…oops!
“Married?!” 12:30
17 calories
5 box jumps
10 P. Cleans @85#
Just in case you didn’t read that correctly…I said BOX JUMPS!!! I did 5 per round from start to finish!!! I have had them for a while, but still mentally had to much hesitation to do more than 1 or 2 in a WOD, but today I felt good about it and decided to go for it!
I think this is one of the only wods I’ve ever smiled through as I kept completing each rep!
Thanks Mike for a great class! Great 9:30 today guys!! Way to push!
YOU GO SAM!!! Box jumping! I love it!
Such a huge accomplishment. Mentally and physically they are “a thing”…and you got over it and UP ON IT!
Love it Sam!!!
Gym- ring dips are getting more efficient.
“Married?!”
12:22 (24, 75#)
Running into rowing was the worst part for me. I have to get my endurance and breathing to a better place. I also could have gone heavier on the cleans… next time.
Great job 9:30!!
It’s getting there!
OLY this morning, because it needs the most work…
“Married?!”
10:33 (105#)
Nice work 9:30!
Thanks Mike!
GYM: Ring dip practice. Using my toes was too easy but real dips were too hard. Tried some negatives and actually got in some singles! New goal is to link two together.
Married?!
I wrote 11:43 on the board, but it might’ve been 10:43
Totally modified WOD:
20 cal row
10 push-ups (knee)
20 sit-ups
10 DL (83#)
Huge thank you to Mike and Phil for modifying the workout and warmup! So grateful for you guys!
🙂
Tried dips with the rings for first time. Fun to try something new.
I think my dubs are getting better. Consistently getting 4 to 5 in a row. Sometimes 7 to 10. Forgetting to breath. Oops! Kinda important, huh?
Married?!
12:55
Step ups, 85#
Thanks Coach Krystle!
Awesome seeing you today Mandy! Nice job on those dubs!
Oly ,
WOD 12:27 ( 175 # ) was able to sprint the last 200M
Thanks Crystal ,nice job everyone!
16:30
Open prep
Got to 3 strict MUs
Linked a few double unders! Thank you for fixing it Mike!
WOD
10:59 (165#)
Thank you Philldo and Mike!
WOD: 11:00 (165#)
Did mobility prior to the WOD. This was a fun one!
Nice work 930! Thanks Mike!